You’re are ready now to receive instruction in the method of placing powerful "visual images" in your subconscious and start your smoking self hypnosis.
The only thing that can hinder your initial effort in smoking self hypnosis is fear. Fear creates a state of anxiety in the conscious mind, and keeps it alerted. With the conscious mind on the alert, the threshold of critical evaluation is raised. There can then be no direct contact with the subconscious mind.
Conversely, expectancy greatly aids the acceptance of a suggestion. Don't be afraid to induce smoking self hypnosis. Instead, expect to succeed. And you will.
You Have Every Right to Help Yourself
Sometimes people react to smoking self hypnosis by saying, "I may be fooling with something bigger than I am." There's a hesitancy based on the fear of the unknown.
But by now you should be aware that there isn't anything any more abnormal about accepting your own suggestions, for your own good, uncritically, than there is in accepting suggestions from the cigarette advertisers, to keep you on the habit, uncritically.
There is no magic or mysticism in hypnosis. So why be afraid of it? You have every right to study your own behavior, and every right to use every means at your disposal to form your attitudes and motivation along the lines you choose.
There is no more reason for the average person to remain unaware of the psychology of his instincts, or ignorant of the behavior pattern of his subconscious mind, than there is for him to be unaware of the importance of personal cleanliness.
The pursuit of self-knowledge is not only pleasure-able, but the means to a longer and more enjoyable life.
At Home and in Bed Is a Good Place
All that is required in the way of environment for inducing smoking self hypnosis is a comfortable chair, a quiet and not-too-brightly lighted room, and the assurance of being undisturbed.
Many people find themselves best able to induce smoking self hypnosis while in bed. Then, at the completion of self-hypnosis, they drop right off to sleep. If you find this convenient, I would recommend it.
The directions you give to yourself need not be spoken aloud, and should not be given by rote from those printed here. They should be phrased in your own words, with only the thought and idea expressed.
Remember, It's Suggestion, without Critical Evaluation
If you hope to induce hypnosis and gain the powerful influence of the post-hypnotic suggestion, you will have to remember that there is a vast difference between a suggestion and a command. That difference has been succinctly explained by Dr. Ainslie Meares, distinguished president of the International Society for Clinical and Experimental Hypnosis:
"It must be emphasized that tie suggestion is not a matter of the logical intellectual process working in a lesser degree. It is completely different. Suggestion is the process which determines the uncritical acceptance of an idea. It must be made in such a way as to not invite critical evaluation."
As you are making the suggestions to yourself to induce self-hypnosis, keep in mind that the response is to come from the subconscious. Do not make the response a conscious effort.
For example, when you drink from a glass, the conscious mind determines that you will drink. The subconscious mind takes over the automatic movements involved in reaching for the glass, bringing it to your lips, swallowing, and returning the glass to the table.
That is the way it should be when you induce self-hypnosis. The conscious mind issues the direction, but the subconscious mind responds with whatever muscular responses are desired.
The Method Is a Standard Procedure, a Proven Method
The technique of inducing smoking self hypnosis begins with deliberate relaxation of the body muscles-a perfectly normal phenomenon that takes place every time you go to sleep.
There's only one difference. When you reach the point where you would normally allow your conscious mind to rest and fall asleep, you will now give yourself instructions that you’ve rehearsed once or twice in general terms. These instructions will be absorbed and acted upon by the subconscious mind.
Our method of attaining body relaxation will be one used by most expert hypnotists and hypno-thera-pists. Commenting on my method, Leonard E. Levin said in "Hypnosis Quarterly": "The mechanics of inducing the self-hypnotic state are not new or essentially disparate from most standard works. If anything, it is a simplified version of a proven method. The implanting of suggestion is the paramount aim, not trance depth."
Induce smoking self hypnosis as follows: Lower the lights or turn them out, make certain there will be no distractions, lie down in a comfortable position on the bed, and close your eyes. It is of extreme importance that you are completely comfortable, for it is impossible to relax if you are holding your body in a position that requires muscle tension.
Say to yourself: "I am now going to relax every muscle in my body . . . starting from my feet. . . and going up through my head . . . every muscle will relax and become limp .. . loose and limp."
Take three deep breaths. Count to yourself as you inhale: "One . . . two . . . three . . . four . . . five . . . six. . . ." Exhale and count "one . . . two . . . three. . . ." Breathe normally and deeply, as you do in sleep, when the span of time increases between inhaling and exhaling.
That is all you will ever need do to induce self-hypnosis. Does it sound too simple? Far too easy? Were you expecting some complicated ritual? Well, that's all there is to it-with this one condition. It works IF you can relax!
There is absolutely no necessity-indeed, it is not even desirable-to reach the "trance" state required in hetero-hypnosis. With smoking self hypnosis, you are both hypnotist and subject. Your conscious mind remains alert, but with its attention limited; and thus you can give your subconscious positive and forceful suggestions.
Relaxation is the answer. That's all there is to it. No tricks. No magic. No complicated rituals.
One word of warning. You may not believe your ability to reach this state of self-hypnosis. At first you may insist upon some proof, and you may demand actual evidence that you can examine. If this should be the case, it merely means that your conscious mind is functioning, questioning and doubting, because as yet, despite the evidence offered, you haven't accepted the idea of smoking self hypnosis.
Reluctantly I am going to include in the Appendix some tests you can make, if you should insist upon them. I say "reluctantly" because too often an individual becomes so involved in the ritual of relaxation that he defeats himself. He may feel that if he can't produce some "sensation" of hypnosis, he hasn't achieved self-hypnosis.
Consciously probing, doubting, worrying, questioning and examining-these are the only things that can keep you from reaching a state of self-hypnosis and its benefits.
Let me repeat-for emphasis, and with the sincere hope that from the evidence you've received so far you will accept it-that all you need to do to induce smoking self hypnosis to the degree necessary to influence yourself with self-suggestions is to take deep, deep breaths and relax your body. Breathe deeply, counting to yourself: "One . . . two . . . three . . . four . . . five six . . ." Exhale, as you tell yourself you are relaxing all over, counting, "one . . . two . . . three . . ."
For the next few nights, when you go to sleep, make yourself comfortable and then go through a "countdown" that will blast away the cigarette habit. With words that fit you, your needs and your personality, offer yourself suggestions like these:
"Ten . . . I'm relaxed, limp . . . comfortable . . . relaxed ... breathing deeply . .. relaxed.. . . Nine . . . I'm going to take three deep breaths . . . they make me feel better.... Eight... Now I feel more relaxed ... no tensions ... body is limp.... Seven . .. They clear my head, relax my arms and hands and legs and feet... good ... limp ... relaxed ... head is clear. . . . Six . . . three deep breaths. . . . Five ... I see myself relaxed, and I no longer have to smoke . . . feel better that way . . . breathe better, see better . . . not in knots . . . relaxed . . . limp ... no tensions.... Four ... have something better to do than smoking . . . breathing deeply ... clearing my head ... wiping out tension ... relaxed . . . sleep better tonight . . . feel better tomorrow . . . limp . . . relaxed. . . . Three ... no need to smoke. . . . Two . . . limp . .. relaxed . . . feel better . . . taking deep breaths . . . body feels cleaner. . . . One . . . relaxed . . . limp . . . muscles resting... breathing deeply ... soothing.... Zero ... breathing deeply ... limp .. . limp . .. limp."
What if You Cant Do This?
"But I can't relax," you may say after your first effort. "I feel all tied up and jittery."
That's because you are trying too hard. Relaxation is the result of no effort. Just let yourself go. If you are expecting something to happen, you are going to hold yourself tense, waiting for it to happen.
Expectation has a powerful influence on the conscious mind. If you expect something to happen, you don't question it when it does happen because it takes place as expected. If you expect to achieve self-hypnosis and its benefits, you will surely receive them. If you concentrate your expectation upon receiving "sensations," then your expectation is being focused in the wrong direction.
When you flop on the davenport to watch television, you relax. You are only expecting to be relaxed and entertained. Nevertheless, the suggestions in the commercials get through to you. Expect to relax, and nothing more.
Many of us have been preconditioned to the idea that we can only be successful in an effort if we "will" ourselves to do it. This, of course, is a fallacy. The more skillful a person becomes in any endeavor, the more automatic it is and the less conscious attention is needed to direct it. Conscious effort (will power) is applied only in the initial stage to practice imitation. Proof of this can be had from almost any effort from using a typewriter or playing golf to the surgeon's skill with a scalpel. When skill is acquired, conscious attention to the actions involved are no longer required. The conscious mind only directs the skill along the line desired.
If you can examine any of your personal skills- such as dancing, playing golf or driving a car-you will recall that as long as you were "trying hard" (exerting will power) you were tense and possibly nervous.
Make a direct application of this to self-hypnosis and you will see that there is no way you can "will" yourself to relax. The use of will power requires conscious attention and creates muscle tension. If you are probing, doubting, worrying, questioning and examining-you will defeat yourself in achieving self-hypnosis, just as the tense golfer fails and just as the self-conscious dancer has difficulty following the rhythm of the music.
Some People Have Trouble Relaxing
If you're one of those folks who can't loosen up ever, odds are that you're also a very heavy smoker. The chances also are that you mentally chastise yourself for excessive smoking, and that this too is just another one of the many things that acts to make you increasingly tense and increasingly unable to relax.
Your case, you will be glad to know, is far from hopeless.
All it means is that you'll have to do a little more work than the next fellow. You'll have to talk yourself to sleep, so to speak, for several nights in a row; you'll have to learn almost muscle by muscle to relax your body.
Most of us don't need to do this. For most of us, the instructions you'll have to read will be unnecessary.
And so your short course in relaxation appears in the Appendix.
If you "just can't relax," read the Appendix now, please, and practice the suggestions in it.
Then come back and join the rest of us.
Now use visual imagery to implant new, helpful, powerful images in your subconscious mind.
With eyes closed and your body relaxed, you see yourself as being healthier, happier ... and even a bit wealthier, because you do not smoke.
You visualize yourself with a new, keener sense of taste and smell.
You have the image of yourself with a new zest for living and better vision because you do not smoke.
You can see yourself as living longer, less likely to succumb to painful disease or crippling illnesses.
See yourself in a crowd. The others are smoking, but you are not. You tell yourself that you do not need a cigarette to occupy your hands or your mind. You don't need a smouldering crutch to lean upon. You feel a little proud, and know that the others secretly admire you for doing what they have failed to do.
You know that you smoked previously for a concentration break ... for relaxation. You also know that there is nothing in the smoke of tobacco that will relax the tissues physiologically. You have a warm, pleasant sensation and a feeling of well-being-because you are through with smoking and tobacco forever.
Go over this new mental picture of yourself a number of times. Add to it those things you know about yourself which will be improved; give yourself a feeling of self-satisfaction from your ability to resist the tobacco habit.
Play the new role you have created for yourself as you would if you were acting it out in a play. Visualize yourself telling others how easy it is to quit smoking, without the "big jitters" or constant craving. Portray yourself as you would like to be, free from smoking forever.
The suggestions you give yourself under hypnosis should be carefully planned beforehand. You should know exactly what is to go into your subconscious mind.
Tell yourself why you are quitting. Tell yourself, without any doubt, that you would rather believe in the integrity and ethics of the medical researchers than in the "double talk" of the cigarette industry's advertising.
Make it plain to yourself why you are never going to smoke again.
Tell yourself that you aren't afraid this time. You know you've got it licked. You know you've got it licked because this time you understand what is involved in the habit, and what it requires to break a habit.
In addtion to the smoking self hypnosis tell yourself forcefully that you will not become nervous, tense or irritable because there's just no need for it. You know that your mind controls your nerves, and you are perfectly capable of controlling your own mind.
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