Relaxation Magic – Hypnosis, Meditation, Visualizationby Maryann Laraia
Relaxation Magic Index Intro Where to start Details - Time, Setting, Clothing, Posture
Passive Visualization / Meditation / Self Hypnosis Strengthen your ability to focus / concentrate
Zenish Learn how to control your thoughts
Movement Get in touch with your body
Active Visualization / Meditation / Self Hypnosis Develop intuition and mental creativity
Be Relaxed Anytime Anywhere
Recognizing & Reprogramming Self Defeating Behaviors
Be aware there is a big difference between doing these exercises and just reading them. Hypnosis, meditation and visualization are three similar processes for accessing a creative area of
sub-conscious mind. Relaxation Magic lessons use a combination of all three therapies for maximum results. With exception of people who have mental disabilities such as schizophrenia and severe retardation, everyone can achieve relaxed focus of hypnosis, meditation and visualization by themselves.
Within themselves everyone has their own unique solutions for solving a situation they want to work on.
The way I work is to help a person first reach a relaxed state and then through visualizations find personal imagery to explore their situation. One reason I feel hypnosis, meditation and visualization are so potent for problem solving is that areas of stress can be reached indirectly through analogies and a situation can be discussed without causing more discomfort.
Recent research is confirming how connected mind is in creating and eliminating physical problems. Physicians can fix body but mind can create situation again. This is why adding mind to a health program is optimum method for total healing. The first step to being in control of your life is being in control of your mind. If you’re not controlling your thoughts, who is? Meditation and visualization enable you to communicate with your physical body, to relax mental and muscle tension even regulate autonomous body systems. Documentation has been out for years that meditation masters can control their heart rate and body temperature. Perhaps we will never need to use body heat to dry wet robes in frigid weather but being in peaceful control of ourselves mentally and physically is an ideal goal.
Where to start
When brand new at any endeavor it is always best to start at beginning. To experience maximum results with advanced Active Visualization Lesson spend ten to fifteen minutes daily building your mental muscles with beginning lessons.
Be Relaxed Anytime Anywhere and Recognizing & Reprogramming Self Defeating Behaviors lessons may be utilized without first completing beginning lessons.
Breathe, breathe, breathe I can’t say it enough. The ultimate quickest way to relax is to breathe.
Details – Time, Setting, Clothing, Posture
What time of day is best to practice is whenever it will best fit your schedule. For beginners to make meditation a habit it is recommended to set a definite time. This way if you miss your meditation appointment you are aware of omission and can reschedule with yourself before day is over.
When beginning to meditate, it is good to have a routine or ritual. Routine and ritual will key mind into what is going to follow. The routine / ritual can be simple or elaborate, whatever suits your personality.
A basic routine is deciding to relax and meditate every day at same time and in same setting. Meditating in same place when starting is also helpful to develop habit and focus.
The optimum setting is one that is comfortable and quiet with minimum distractions obviously away from telephones, TV, adults or children interrupting. Some meditators have to compromise on comfort to gain quiet. I know people who meditate in their bathroom or garage to access quiet time. You might want to try several locations before settling on your favorite. If you are interrupted, just acknowledge what is happening and return to your practice when possible. Eventually you will be able to be in a light meditative state anywhere, even with your eyes open.
Ritual can be as simple as just knowing it is time that you decided to meditate and going to your meditation place. Or, you can elaborate and use candles, incense, crystals and other background objects that aid your sensation of peace or power. I do not recommend using music during meditation as your mind will listen to music instead of focusing. Keeping brief notes or a journal on your daily sessions is also recommended.
It is best to wear non-restrictive clothing with as much natural fiber as possible. Loosen belts, ties and if possible remove shoes and socks for some styles.
Sit however is comfortable for you. If you enjoy sitting with a pillow on floor, go for it. It is also perfectly acceptable to sit with a straight back in a chair and let chair support your back. (I sit in a chair with my back supported and my legs crossed under me.) Your legs do not need to be crossed and feet can rest on floor. Observe position of your shoulders, neck and head. Relax your shoulders down and lengthen them straight out. Relax your neck muscles. Feel that your head is balanced and centered on your neck. Image that your head is a fish bowl and if it is tipped forward or back, you will spill water and fish out! Check if your jaw is relaxed by allowing lower jaw to drop slightly. Breathe through your nose. Begin each lesson observing a few breathes expanding abdomen on inhale and contracting abdomen on exhale. More detailed breathing instructions are given in Zen lesson.
