Week #4: Tools and Strategies Part 1
Getting Deep, Delicious Sleep
Read the "Getting Deep, Delicious Sleep" article to better understand the stages leading to sleep and how to better transition through them. After you have read the article, choose 1) something to fantasize about, 2) something to imagine, 3) a dream you would like to have and 4) a pleasant memory to enjoy. You will call upon these once you get in bed and set aside your "day time thoughts".
Hypnotherapy Recording #4- Progressive Relaxation
Listen to your fourth Hypnotherapy Recording Part One this week and begin to master the Progressive Relaxation Technique. Find a comfortable, quiet place to relax where you will not be disturbed for approximately 7 minutes. You may want to choose a seated position or prop yourself up with some pillows if you are laying down. Please do not listen to this recording while driving. Listen to it until you can do it without listening.
This technique will help you find tension that your body may be holding that you were unaware. It can remind the different parts of the body how to relax and how to release tension.
Please modify this exercise if you have any physical injuries, pain or discomfort. You can hold the muscle contraction less intensely, shorten the time you hold the contractions or simply skip a part of the body to modify.
Hypnotherapy Recording #4- Body Scan
Listen to your fourth Hypnotherapy Recording Part Two this week and begin to master the Body Scan Technique. Find a comfortable, quiet place to relax where you will not be disturbed for approximately 10 minutes. You may want to choose a seated position or prop yourself up with some pillows if you are laying down. Please do not listed to this recording while driving.
Hypnotherapy Recording #4- Deep Diaphragmatic Breathing
Listen to your fourth Hypnotherapy Recording Part Three this week and begin to master the Deep Diaphragmatic Breathing Technique. Find a comfortable, quiet place to relax where you will not be disturbed for approximately 7 minutes. You may want to choose a seated position or prop yourself up with some pillows if you are laying down. Please do not listed to this recording while driving.
Proper deep diaphragmatic breath will ignite the calming response in the body otherwise known as the Parasympathetic response or "rest and digest" which is the opposite of the reactive, Sympathetic or wakeful state.