A variation of the Fractional Relaxation Technique is called the “Rapid Induction Technique.”
- Make yourself as comfortable as possible on a mat, couch or a chair.
- Inhale deeply and exhale, releasing muscular tensions everywhere in the body. Continue to breathe naturally,
easily and gently.
- Close your eyes. Focus your attention on your subconscious mind and give it the following commands
silently and in sequence:
- Address yourself by name. (The name or nickname to which you usually respond automatically when called by
another person. Say silently to your subconscious mind, “I WANT YOU TO RELAX, VERY DEEPLY, NOW!”
- Let go and let down. Feel your mind, your emotions and your physical body sink quickly and deeply into
relaxation, drifting ever deeper and deeper until you reach a plateau of relaxation.
- At this point, again address your subconscious mind by name and once more say silently to yourself,
“I WANT YOU TO RELAX MORE DEEPELY, NOW!”
- Feel yourself plunging deeper into relaxation, going down further and deeper until you reach another plateau
of relaxation.
- Once again, address your subconscious mind quietly, silently, by name and repeat the command,
“I WANT YOU TO RELAX MORE DEEPLY NOW!”
- And finally, once more, address yourself in a silent whisper, calling yourself by name and giving
yourself a final command, “I WANT YOU TO RELAX MORE DEEPLY NOW!”
- At this time you should reach a very effective level of deep relaxation when you can give yourself very
effective suggestions toward achieving your desired goals.
- You may give yourself suggestions in the form of visualizations, positive verbal suggestions, altered
feelings or emotions such as:
1) Visualizing your ideal configuration and weight.
2) Replacing any fears, anxieties, depressions or other negative feelings by a sense of self confidence,
optimism, pride or other positive emotion through verbal suggestions and suggested feelings.
3) Permitting a feeling of deep pervasive peace to envelop you.
4) Suggesting to your subconscious mind – time contractions – for example, that the next hour will seem
like only ten minutes have passed.
5) Any other suggestions consistent with your selected goals.
- With daily practice for about two weeks, using this Rapid Self Induction Technique, you should be able to put
yourself into an effective level of deep relaxation, within 30 seconds whether lying down, sitting or standing up.
- After you have mastered the Rapid Self Induction Technique, with an additional 1 to 3 weeks of daily
practice to achieve a state of deep, effective relaxation within 1 to 5 seconds merely by closing your eyes
and silently saying to yourself, “RELAX.” This almost instant self induction should be practiced consistently
in all positions (lying, sitting and standing) to maintain proficiency.
Structure Suggestions to your Subconscious Mind
Now that you have learned how to induce an advanced state of relaxation, you must learn how to structure the
suggestion you would like to teach to yourself mind.
The subconscious mind must obey suggestions as though they were orders. While in hypnosis, with the conscious
mind somewhat inhibited, it is possible to reach the subconscious mind directly with the suggestions that you
want it to program.
You must realize that the subconscious operates without the benefit of your conscious reasoning.
Therefore you must be extremely careful with wording your suggestions. Structure them correctly and the
subconscious will carry them out for you faithfully without conscious effort of any sort. Stay motivated.
Start your suggestion with your motivating desire:
“Because I have a strong desire to live stress free, crying babies no longer upset me”
“Because I have a strong desire to have an attractive, slim figure and because I enjoy wearing a size 8 dress
my body no longer requires more calories than it needs to live healthy”
There are examples of two complete auto suggestions. You must always
phrase the suggestion in the present tense as if the action has already occurred. You must never mention
the negative behavior you wish to eliminate.
Take Action
Suggest action not the ability to act. In other words, don’t say, I have the ability to live stress free. . . .
and so on. You must be specific.
Use repetition when writing your suggestion. Repeat it, enlarge upon it and repeat it again in different words.
Embellish it with convincing adjectives. Repeat your suggestion daily until it becomes entrenched in
your subconscious.
NEXT: Stress Reducers for greater relaxation
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