Fast Insomnia Cure

Natural Insomnia Program

The Insomnia Exercise Program is a simple audio program that works to Train Your Brain to switch from normal, fast-paced brain waves to slow, delta and theta waves and put you to sleep mind and body naturally. This is a 2-part program. Part 1 is a 25 minute audio where I lead you step by step to reach those slow theta and delta stages that knock you out in a deepest sleep of your life. This is done through a combination of mind, eye and relaxation exercises. Part 2 is a 50 minute audio of sound therapy where you hear the relaxing sound that draws you into the wonderful land of dreaming. After youve listened to the audio a few times, youll most likely be sound asleep long before it even comes to this part but it is important because it will draw you into deeper and deeper sleep so you dont wake up after a few minutes and not be able to doze off again. All you have to do is listen to the audio in your bed and get ready to fall asleep! More here...

Natural Insomnia Program Summary


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How Important is Deep Sleep

- It's been proven that when we're deprived of deep sleep, we experience our greatest day-time impairments, such as drowsiness, nausea, headaches, muscle aches, and trouble concentrating. - When we're deprived of sleep for any irregular amount of time, our body will sacrifice all other stages of sleep to regain deep sleep. It's believed this is why our body tries to gain as much deep sleep as possible in the first 3-4 hours of our sleep. - Because deep sleep is the first stage of sleep the body tries to get the most of, it's the stage least likely to be missed. As you may recall from the previous graph, the periods of deep sleep were longest in the beginning. - Our immune system also turns on during deep sleep to fight diseases. This is why we sleep more when we're ill.

Blood Levels of Melatonin

Normally, our daytime melatonin levels are very low. In a milliliter of blood they often average less than 10 pg. A picogram is something on the order of a gnat's sneeze one trillionth of a gram. The phrase serves simply to point out that melatonin acts as a hormone. Like other hormones, its biological activity depends on its activating exquisitely sensitive receptor systems. Melatonin levels peak in early childhood, decline around puberty, then continue to decline substantially during each passing decade. Melatonin is a nighttime hormone. Normal adult levels don't start to rise until around 7 00 to 8 00 p.m. They peak at levels five to ten times higher around 3 00 a.m. By 7 00 a.m., melatonin has fallen to very low levels.

Melatonin Receptors Have Immunological Roles

When melatonin leaks out of the pineal gland and seeps into our bloodstream, it not only promotes sleep and tends to lower body temperature, it also influences our immune system. Sensitive melatonin-1 receptors cover the outer membranes of various cells, and some melatonin receptors act inside the cell's nucleus. Their messenger RNA correlates are found both in thymus and in spleen. In contrast, the messenger RNA for melatonin-2 receptors is detected only in thymus.6 One of the pivotal thymus (T) cells in this gland is called the T helper cell. These T cells help coordinate a large number of mechanisms in our immune response. They do so by releasing a variety of other signaling molecules called cytokines. Cytokines are glycoprotein hormones. They include the various inter-leukins, interferons, and so on. When melatonin promotes a good night's sleep it also confers immunological benefits.

Other Actions of Melatonin

In the brain, melatonin acts upon its receptors to provide both circadian and seasonal timing cues. Melatonin-1 receptors inhibit the inherently rhythmic firing rate of the SCN. In contrast, when melatonin-2 receptors are activated, they shift the phase of the circadian rhythm that is generated within this nucleus.7 Therefore, melatonin itself is not a hypnotic agent that acts the same way as, say, the barbiturates do. Instead, it acts selectively. It can advance the time of sleep onset, because it shifts the phase of the daily (circadian) pacemaker. Melatonin is a lipid-soluble molecule. Its potent actions as an antioxi-dant have drawn increasing attention to the potential pharmacological roles that higher doses might have in reducing the harmful effect of free radicals in the brain.

Implications for Future Melatonin Research

It remains for the future to establish the degree to which some immunological responses linked to mindfulness meditation (see chapter 19) are part of a cascade of reactions during which melatonin plays a significant role. Plasma melatonin levels will be only one part of this research. A practical clinical matter will be the degree to which the subjects close their eyes while meditating. Given the glutamate, norepinephrine, and GABA influences discussed above, future investigators would benefit from the active participation of specialists in their team to explore all the implications of melatonin. Consultants in psychoneuroendocrinology and sleep research could be essential in conducting meditation research at this level of complexity.

Alcohol Suppresses Deep Sleep and REM sleep

Alcohol will suppress the 3rd, 4th, and 5th stage of sleep, which will result in a very light, un-restful sleep. Reduced REM sleep usually leads to a REM sleep rebound, in the form of intense dreaming or nightmares, which weaken your sleep for days afterwards. Alcohol also dehydrates your body, so even small doses of it will produce un-restful sleep. As you remember, your blood vessels dilate during deep sleep to allow more

Dont let your clients fall asleep during the session Hypnosis is not sleep

To keep your clients from falling asleep on you, which is more of a problem in the afternoon than in the morning, use rapid or instant inductions and don't over-deepen the client. Letting a client sleep through a session is inexcusable and unethical. Hypnosis is not sleep. Sleep is a state of relative unconsciousness, while hypnosis is a state of focused or heightened consciousness. Bonus Tip Just before the session, if the client looks tired I like to remind them that hypnosis is not sleep, and if they fall asleep they will miss the whole thing, and have a very expensive nap This motivates them to stay awake during the session and wait until they go home to go to sleep. Naps are free at home and about 125.00 at my office.

Assessment Of Insomnia As An Indicator Of Therapeutic Goals

The pattern of the insomnia is clinically revealing. Although insomnia associated with depression can affect sleep's onset or continuity, which sleep pattern is most affected correlates highly with the primary diagnosis. Anxiety and depression are most often found to coexist as comorbid conditions. However, when the anxiety is primary, the sleep disturbance is most often manifested as difficulty falling asleep, called sleep-onset insomnia. When the difficulty is staying asleep, as in early-morning awakening (called terminal insomnia for its disruption of the final, or terminal, phase of sleep), depression is most likely to predominate the clinical picture (Jindal & Thase, 2004). 1. Taking a brief sleep history involving questions about the insomnia's onset, duration, and severity. Asking about any precipitating events, lifestyle changes, and dietary changes (e.g., caffeine or alcohol usage) would be helpful. 2. Assigning the person the task of keeping a sleep diary for at least one...

Methods to Battle Insomnia and What Else Could Be Preventing You From Getting Powerful Sleep

Have you ever had trouble falling asleep Or perhaps you frequently wake up at night and can't fall back asleep As you may already know, my initial work deals with helping people with chronic insomnia cure their sleeping disorder at If you've ever suffered from Insomnia, you're about to get a crash course on what causes it and how to deal with it. You'll also be able to use this information to increase the quality of your sleep. There are three types of Insomnia

Hypnosis And Psychotherapy For Insomnia

Although there have been no controlled studies specific to the use of hypnosis with chronic insomnia secondary to depression, there have been numerous applications of hypnosis described in the literature for addressing insomnia and depression independently. The use of hypnosis in treating insomnia and sleep disturbances (e.g., night terror) has been described in numerous case studies and clinical reports, such as those of Anderson, Dalton, and Basker (1979) Bauer and McCanne (1980) Becker (1993) Borkovec and Fowles (1973) Evans (1976) Fry (1973) Graham, Wright, Toman, and Mark (1975) Koe (1989) Kohen, Mahowald, and Rosen (1992) and Stanton (1989). In general, each of these articles described the successful use of hypnosis for anxiety reduction, relaxation, and thought slowing and redirection. Stanton's 1989 study is particularly relevant for its successful use of a hypnotic relaxation technique compared with a stimulus control and placebo conditions for reducing sleep-onset latency....

Type 3 Sleep Disturbance Insomnia

Most Insomniacs suffer from a combination of type 1 and 2, if you suffer from type 3, you are most likely suffering from Sleep Apnea, or PLM (period limb movement), or other underlying sleep disorders. Also, if you are pregnant it is very common to experience type 3 Insomnia, especially in the last tri-semester of pregnancy. You've already learned about what makes sleep and qualitative sleep possible. You might already have an understanding as to why most people can't sleep, or sleep poorly. You've also learned some basics about the conscious and subconscious mind. What you'll learn here is that there's a very interesting mechanism that actually prevents people with insomnia from sleeping

Rumination Depression And Secondary Insomnia

Thus, rumination is an especially high-priority target at which to aim one's interventions, hypnotic or otherwise. Rumination generates both somatic and cognitive arousal, both of which can exacerbate insomnia, but the evidence suggests cognitive arousal is the greater problem. As Harvey (2000) reported in her research on the relationship between cognitive arousal and insomnia, insomniacs were 10 times more likely to cite cognitive arousal as central to their sleep difficulties, compared with somatic arousal. Harvey went on to say that the need for minimal cognitive processing and a reduced effort to fall asleep are key treatment goals.

Insomnia As A Risk Factor For Depression

Because insomnia and depression are so often found together, it is logical to wonder whether insomnia causes depression, depression causes insomnia, or they cause each other. The best evidence to date suggests that insomnia and depression share some common pathology that leads to both conditions (Roth & Roehrs, 2003). Although that may be true, it is of critical importance to note that they do not usually share the same temporal onset. In fact, insomnia often precedes depression (Ohayon & Roth, 2003). The onset of insomnia may serve as an early warning signal for an impending depressive episode and thus may be considered a significant risk factor for the eventual development of depression. Thase (2000) reported that in a prospective study of nondepressed subjects from the general population, complaints of persistent sleep disturbances were risk factors for the onset of depression within one year. In another study by Breslau, Roth, Rosenthal, and Andreski (1996), there was a...

Insomnia is a Symptom not a Problem

Insomnia is often mistakenly looked at as a problem that has to be solved, when in fact it is simply a symptom of a weak sleeping system. If your sleeping system is weak insomnia is very likely to occur, and the only way to cure it is by strengthening your sleep system through using the methods in this book Inversely, insomniacs often have very unbalanced wakefulness systems as a result, which is why they wake up many times during the night and have trouble falling back asleep. These periods of nighttime awakenings usually happen at the end of a sleep cycle in Stage 2 Sleep. If someone has a weak sleep system it is very difficult for that person to sleep deeply, therefore they experience a lot more Stage 2 sleep, and awakenings are even more likely to happen. You can see how this results in an endless loop of poor sleep and day-time fatigue

How Light Creates Insomnia

As you recall, melatonin is a hormone in your body which controls your sleep, and is regulated in reaction to the amount of light available to you. Melatonin is produced when you're exposed to darkness. The more melatonin in your body, the easier it is to fall asleep and to sleep deeply. If you have too much light in your room while you sleep, your melatonin levels will be affected Recent studies show that melatonin is even affected by light touching our skin, not just coming into our eyes. This is why it's so important to sleep in total darkness, and again, why you should GET MORE SUNLIGHT

The Natural Sleep Response

What is the difference between someone with sleeping problems and someone who can fall asleep easily The answer lies in the natural sleep response. As you recall, the first stage of sleep is Stage 1 Sleep. It's in this stage that our brain waves lower from beta waves to alpha and theta waves, and we enter an Alice in Wonderland day dream stage that takes us deeper and deeper into sleep. For most people this response is automatic after they lie in their bed for a few minutes, I call this response the natural sleep response. Chronic insomnia happens because of a diminished natural sleep response. It's possible for your natural sleep response to be completely erased by a process called negative anchoring, this is how chronic insomnia develops. Usually people with chronic insomnia also live a life-style that involves all the bad sleeping habits we've talked about before, which makes sleep even harder to obtain, and when they do sleep, the sleep is very unfulfilling. We will not talk about...

Melatonin and Sunlight

Melatonin is a hormone synthesized in the pineal gland and, to a lesser extent, in the retina. Melatonin is responsible for putting you to sleep and restoring physical energy while we sleep. If your melatonin levels are high, you will experience feelings of drowsiness, loss of energy, etc. Melatonin is released when we're exposed to darkness. The instant sunlight stops entering our eyes, our melatonin hormone level begins to rise. Your melatonin levels are EXTREMELY dependant on the amount of natural sunlight that enters your eyes during the day Higher exposure to sunlight delays the body temperature drop, and lets you stay awake and alert longer. Poor exposure to sunlight will promote a quick temperature drop and make you feel sleepy, tired, and out of balance. You will most likely experience the pressure to sleep very early in the day, or the pressure to sleep will be very minimal which might cause insomnia and poor quality sleep. Because melatonin is released when we're exposed to...

How Important is REM Sleep

Studies show that when we're deprived of REM sleep, we exhibit certain day-time difficulties as well, mainly trouble with concentrating, and sometimes drowsiness. However, because the body tries to recover deep sleep first as a result of sleep deprivation, we can assume that REM sleep isn't as important to restoring our physical functions. It's not clearly known what purpose REM sleep serves however, scientists do have a theory that we absorb most of our daytime learnings during REM sleep. This would explain why babies spend so much time sleeping, 50 of that time in REM sleep.

The Pineal and Melatonin

Reiter and J. Robinson. Melatonin. New York, Bantam, 1995, p. 173. 2. G. Tooley, S. Armstrong, T. Norman, et al. Acute increases in night-time plasma melatonin levels following a period of meditation. Biological Psychology 2000 53 69-78. Midnight was chosen because melatonin levels normally begin to peak between midnight and 4 a.m. The four pooled samples during the control period varied over a thirteen-fold range from 28 to 363 pg mL. Comparably pooled samples varied in individual meditators over an almost tenfold range after meditation. This much individual variability makes it essential to study a large number of subjects in the future. 3. E. Solberg, A. Holen, O. Ekeberg, et al. The effects of long meditation on plasma melatonin and blood serotonin. Medical Science Monitor 2004 10 96-101. 4. S. Fischer, R. Smolnik, M. Herms, et al. Melatonin acutely improves the neuroendocrine architecture of sleep in blind individuals. Journal of Clinical Endocrinological...

Stage 3 4 Deep Sleep

It's during these 2 stages that we are truly officially asleep, this stage is also called deep sleep. As we enter deep sleep, our blood pressure, respiration, and heart rate, reach their lowest point of the day. Our blood vessels dilate and most of the blood which is usually stored in our organs during the day travels into our muscles to nourish and repair them.

Sleep Disorders

A small proportion of sleep disturbance is associated with sleep apnea or medical problems and will not be amenable to treatment by psychological techniques. The largest proportion of sleep disorders are associated with psychiatric disorders, or alcohol or drug dependence that will require broad-spectrum interventions with these disorders along with symptomatic disturbance. It is thus vitally important to carefully evaluate sleep disorders to assess the etiologic contributors. Depression, medical conditions (e.g., apnea, myoclonus), substance abuse, and overuse of caffeine or nicotine should all be ruled out prior to considering intervention with hypnotherapy. There are, however, a proportion of insomnia patients whose sleep is disturbed by (1) cognitive overactivity and conditioned habit patterns incompatible with sleep (e.g., presleep patterns of worrying, rumination, compulsive analysis of the day's activities or planning for future events, reading, watching TV), (2) central...


Interventions currently in use for treating depression-related insomnia fall into two general categories medications (pharmacologic) and psychotherapy. These are not mutually exclusive treatments, and so-called combined treatments are common. There are four main categories of pharmacologic intervention for depressed individuals with insomnia single antidepressant medication (monotherapy) approaches, the use of two antidepressants, the use of a single antidepressant with either a hypnotic or antianxiety (anxiolytic) drug, or two antidepressants in combination with a hypnotic. Psychotherapeutic interventions for chronic insomnia associated with depression have focused on a number of key issues improving sleep hygiene (i.e., the behaviors and environmental conditions associated with one's sleep habits), reducing anxiety about sleep, and correcting erroneous perceptions about sleep (e.g., If I don't get 8 hours of sleep, I'll never be able to function). In line with these goals,...

Short Term Insomnia

There are two types of Insomnia, short-term insomnia and chronic Insomnia. Short term Insomnia IS quite common, everyone in their life suffers from Insomnia at some point or another, and it is in reflect to the natural occurrences in our lives, stress, family and relationship problems, finances. Depression, medical and health problems are also very common causes of short term Insomnia. Here's where the real important thing you must understand comes into play. For most people, short term Insomnia lasts only a few days, afterwards their normal sleep patterns return. For others, that period never ends, short term Insomnia becomes a part of their daily lives, perpetuated by the Insomnia Cycle Effect, which turns short term insomnia into

REM Sleep

Researchers found that during certain phases of sleep, people's eyes start fluttering very rapidly even though they remain closed. Movements of the eyeballs can be horizontal or vertical. In addition, researchers found that REM sleep is characterized by the production of more alpha and beta waves by the brain, while ordinary sleep produces more theta and delta waves (having a slower frequency). This may sound like a paradox, since beta waves are characteristic of the waking state, while alpha waves are usually produced during a state between waking and sleep.

Stage 5 REM Sleep

Stage 5 Sleep is probably the most fascinating stage of sleep, as scientists still do not know the true purpose of this stage. Stage 5 sleep is also termed Rapid Eye Movement, or REM sleep. During the 1950s a scientist by the name of Nathaniel Kleitman discovered that when people were in this stage of sleep, their eyes moved very rapidly in all directions. He also discovered that when people were woken up from this stage, 95 of the time they said they were dreaming just at that time. This is why REM sleep is also commonly referred to as dream sleep. It's believed that we dream mostly in the REM sleep stage. What happens to our brain waves during REM sleep

The Beneficial Effects Of Biogenics

Transcendental Meditation, Biofeedback, Autogenic Training, Hypnosis and Progressive Muscular Relaxation. Progressive Muscular Relaxation advocated by Edmond Jacobson M.D. had achieved excellent clinical results in treating cardiac neurosis, sleep disorders, hypochondria, chronic tiredness and anxiety neurosis etc. . Autogenic Therapy introduced by the German Physician J.H. Schultz had great successes with common psychosomatic disturbances like insomnia, neuraesthenia, constipation, stomach ulver, headache, nuscular tension and irritable bowel syndrome on the other hand psychosis, depression, schizophrenia and epilepsy had responded well only when there is concurrent tight psychiatric supervision. Biofeeback has helped many people to loosen up, to reduce their worries, anxiety or frustration, and has provided them an alternative to alcohol or tranquilizers. Biofeedback has no khown adverse side effects while all drugs potentially have some.

The Two Pillars of Meditation

The first pillar of meditation is concentration. Concentration is the development of stability of mind, a gathering in and focusing of our normally scattered energy. The state of concentration that we develop in meditation practice is tranquil, at ease, relaxed, open, yielding, gentle, and soft. We let things be we don't try to hold on to experiences. This state is also alert - it's not about getting so tranquil that we just fall asleep. It's awake, present, and deeply connected with what's going on. This is the balance that we work with in developing concentration.

Alleviating depression

Stay at home, particularly in the winter they are afraid of the cold. So they keep the heating on and the windows shut, burning the oxygen out of the air. Then they fall asleep. As a result they find themselves getting even more tired a d weak. But they think this is just a normal condition of old age. Even doctors tell them, 'Oh, that's only to be expected at your age. Just get more rest and you will be all right.' But basically what they are missing is the main source of energy -fresh air The best thing to do is to open windows for a couple of minutes in the morning and evening to allow the house to breathe. You may even save on your heating bill because fresh air warms up more quickly than stale air When you want to go to sleep you need to prepare your mind and body. Take some fresh air, or just close your eyes for a while. The best preparation is a combination of Qigong and meditation. This will allow you to have a good night's sleep and wake up refreshed, because your body and...

Mindfulness in Daily Life

Dtiring ordinary activities, when you are walking, eating, or cleaning, bring greater mindfulness to your movements. Be mindful of your diet. Consume food that is not difficult to digest, and in quantities that are not too large or too small. If you want to turn eating into a Dharma event, partake of your food so that you can nourish your body and use it to be of service to the world. And get enough sleep. Even with the best of intentions, your practice will be impaired if you're not getting enough sleep. Try to fall asleep with wholesome thoughts. Provide yourself with an interval between sleep and your daily activities, with all of their concerns and responsibilities. It is optimal to meditate just before retiring.

The Eleven Advantages of Metta

Those who are lacking in the practice of meditation are restless before falling asleep in their sleeping-couch or bed. They may perhaps be snoring. On the other hand, a person equipped with metta bhavana has a peaceful sleep with an undisturbed mind. When fallen asleep, he sleeps at peace and happily just like a person who has immersed himself in a trance of samapatti. This is the first advantage.

Have You Considered Or Gathered Information About Medicalorganic Etiology

The nonmedical clinician is advised to inquire of clients as to whether any medical evaluation of their condition has been performed prior to initiating an hypnotic intervention. Common presentations to the hypnotherapist such as headaches, insomnia, and back pain may have organic etiologies that require surgical or pharmaceutical treatment (Olness & Libbey, 1987). A hasty hypnotic intervention may delay proper diagnosis, cloud symptoms or actually worsen a client's condi

The Scientific Mongraphs

Biofeedback and Self-Control (Aldine Publishing Company), an annual on the regulation of bodily processes and consciousness also has numerous reports on the beneficial effects of biofeedback, relaxation and meditation n hypertension, abnormal heart rate, headaches, chronic pain, asthma, insomnia, epileptic seizures, stroke patients, eating disorders and peripheral blood circulation. This annual is of a highly technical nature, consisting entirely of scientific papers. The Reports will bring you excerpts in layman languge in future volumes. and SOCIIOLOGICAL effects of Transcendental Meditation. The papers under Physiology practically confirms all the aspects quoted above. In short, pateints with hyperthension, angina pectoris, bronchial asthma, inflammation, insomnia, and overweight problems were helped by T-M as borne by scientific studies.

Meditation and Sleep Cycles

Firm evidence shows that meditators fall asleep. One study was performed on five TM meditators, four of whom were teachers. They spent 19 percent of their time in stage 1 drowsiness, 23 percent in stage 2 sleep, and 17 percent in stage 3 or 4 sleep. Even during their first twenty minutes, over 40 percent of their time was spent in stages 2 to 4 of sleep.24'25 The fact that no REM sleep episodes were observed may be explained by the fact that the studies were performed in the afternoon when the pressures to enter REM are lower.

Samatha Bhavana Cultivation of Tranquillity

These first three benefits involve sleeping peacefully, and should not be underestimated. Sleep is a restorative process and plays an important part in our lives. If we do not get proper sleep our body and mind in the day will be badly affected, and life will become miserable, as can be seen in the case of insomniacs. In Buddhist psychology, the state of deep sleep is the life continuum consciousness, a state of mind without any thinking process. It is a result of kamma and acts as the mind door. When thought processes arise, the mind shifts from a passive to active state. Dreaming is also an active state that occurs in the mind. There are many reasons for dreams, of which four are quoted below

Healing Effect Of The Book Places Of Power

After my third book Laws of Bioenergy was printed, a couple of my acquaintances called me, claiming that their ailments and pain were reduced when they looked at my book, or when they held it in their hands. They also told me that they fall asleep quick if the book is nearby. In addition they claimed that the book, pictures, even my photograph on the back cover emit waves of radiation. I did not believe this, so I checked the entire book and came to the following conclusions, quite surprising to me

Examples Of Depressive Symptoms And Risk Factors As Intervention Targets

Most frequent of all symptoms were the symptoms of insomnia (but, interestingly, not hypersomnia) and feeling fatigued most of the time. Targeting insomnia with hypnosis has special importance because insomnia is both a symptom and risk factor. (See my insomnia chapter in this volume Chapter 7 for a more in-depth consideration of this topic.) For reasons currently unknown, there is a correlation between insomnia and later relapses. For someone suffering a depressive episode and experiencing a sleep disturbance, if the sleep disturbance remits when the depressive episode ends, the person is statistically at a lower risk for later relapses. If, however, the depression lifts and the person's disturbed sleep does not return to normal, the person is at a higher statistical risk for later relapses (Kravitz & Newman, 1995). Thus, assessing the client's sleep is important for clinicians to do. Actively intervening with hypnosis to enhance sleep (through suggestions...

Meditation and Sleep Cycles Continued

In Fenwick's laboratory, almost all meditators showed the slow, rolling eye movements diagnostic of drowsiness. Many also had gross jerkings. These jerks were comparable with those seen in transitional periods when other persons are descending into sleep. These findings led the authors to suggest an important point meditators seemed able to hold themselves at the transitional level, a level at which they were neither entirely awake nor entirely asleep.20 Other EEG studies confirm that some experienced meditators do learn to enter and remain in a stable EEG condition, a phase intermediate between wakefulness and drowsiness, yet one during which they do not actually fall asleep.21

The EEG and Other Tests for Lateralization of Function

Other EEG findings are also of interest. Within a period of extended meditation, the surface EEG findings can become dissociated from behavior. When such moments of noncorrespondence occur, they are significant for several reasons. Chiefly they suggest that behavior has other correlates of its own, and that these mechanisms lie much deeper in the brain than the surface EEG can reach. Noncorrespondence also provides hints about how the surface EEG might miss moments when meditation opens up quickly into brief, alternate states of consciousness. For example, one subject who fell sound asleep during meditation then showed the usual, extraslow delta EEG waves of deep sleep. But next he lost this delta activity, awakened, looked at his watch, and once again closed his eyes. Following this, his delta waves promptly reappeared. True, he had gone directly from sleep, to waking, to sleep again. On the other hand, he had not shown the usual stepwise surface EEG findings one expects the average...

Catalepsy To Induce Sleep With Arm Lift And Lowering

In airports and only in the presence of both parents with children under six (usually when the children are tired) I will strike up an appropriate conversation with the parents. I identify myself as a doctor, remark upon how tired the child is, how medically I can see that the child is about ready to fall asleep, that if the child only for a moment would stop wiggling or shouting, it would immediately fall asleep. This can be said in the presence or the absence of the child. I further explain that you can't hold the child still, that you just move its arm gently. Look, I'll show you, and I slide down to the other end of the waiting room bench. The wiggling child looks me over. I gently pick up its arm and perhaps gesture as if to lift the other arm. I carefully lift the arm to get the child to look at the hand and then lower the hand close to the body so that the child will lower its lids as I lower the hand gently to the body. (Sometimes you may have to follow through with the other...

So what is Quality Sleep

The challenge in our society is that our sleep systems have been weakened by so many outside stressors that we're not even aware of, that our sleep clocks are totally out of whack. This is why so many people can't sleep deeply, why they may suffer from insomnia, poor day-time energy levels, or find themselves waking up several times in the middle of the night. Usually when you wake up in the middle of the night it is at the end of a sleep cycle in Stage 2 or REM sleep when our brain waves are highest and we're most wakable. This happens because of a weakened sleep system.

Monks and Clicks Habituation

One noteworthy finding was that, while sleeping, subjects reduced habituation to the sound of a tone. Hence, hypotheses derived from studies of normal waking subjects could not be transferred to the way they might respond to stimuli when they had entered slow-wave sleep or were dreaming.9 Of particular note was the evidence that subjects who had entered REM sleep made no clear EEC response to the stimuli used, nor did stimuli presented during REM sleep cause habituation of either their heart rate response or their finger pulse response. Moreover, habituation studies in general gave inconsistent results, even when the stimulus parameters were well defined.

Five Hindrances to Concentration Absorption

This sluggish state of mind that can come with peacefulness often makes the meditator fall into deep sleep. Therefore when the mindfulness weakens, one has to be more energetic in arousing the metta. For example, one may radiate from one aspiration to another fairly rapidly. One can also try to make the metta more

The Four Fundamentals of Practice

The second principle is awareness and clear-comprehension (sampajanna) of oneself at all times. Don't be absent-minded or negligent by falling asleep or losing mindfulness. Permitting sleep and allowing your attention to fade indicates a lapse of clear-comprehension in your kammatthana practice. This is like straying from the path and falling into a chasm or pit. Therefore, awareness and clear-comprehen-sion must be well guarded and supported. They thus form the second fundamental in the practice.

Meditation Is a Natural State

Just as you do not have to work to see the color blue or hear the sound of traffic going by, you do not need to try to force yourself to accomplish anything special in order to meditate. Encouraging meditative awareness is a little like encouraging sleep. You can do things to facilitate sleep waiting to go to bed until you feel sleepy turning off bright lights and putting yourself in a comfortable, safe, and quiet place avoiding caffeine or stimulating activities before you go to bed and so on. But you cannot force sleep. You cannot make sleep happen. Going to sleep is not something accomplished with willpower and flexed muscles and knitted brow. In fact, the art of falling asleep is the art of getting out of your own way enough to allow sleep to occur. As everyone who has been up in the middle of the night knows, the more you worry about how tired you will be the next day, the more you think that you've got to get to sleep right now, the more sleep eludes you.

Postoperative Verbalization For Dehypnotization

Patients are dehypnotized as follows You will feel just as if you have awakened from a deep sleep, but, of course, you were not asleep. You will be very, very relaxed. Any time in the future when I touch you on the right shoulder, if I have your permission, you will close your

Looking at Buddhism I

Smoke by night refers to sleeplessness, restlessness. A sufferer from this complaint lies all night with hand on brow, planning on going after this and that, working out how to get money, how to get rich quickly and get the various things he desires. His mind is full of smoke. All he can do is lie there until morning, when he can get up and go running off in obedience to the wishes of the smoke he has been holding back all night. This fervent activity is what the Buddha referred to as fire by day. These are the symptoms of a mind that has not achieved tranquillity,

What To Be Mindful Of

Anyone who has missed a night or two of sleep and has had to work knows how miserable it can be just to stay awake, let alone concentrate and, perhaps, do physical labor as well. Sleeping too much can make you feel sluggish, and so neither too much nor too little sleep is good for meditation. So there it is again It is up to you, the practitioner, to find out what is best. Then, once you have done that, you can work out a schedule. For example, you might sit from nine to ten in the evening, retiring directly afterwards. Arising at six in the morning, you can go about your morning ablutions and sit again before going out for the day. Should you awaken at night and find that you are not sleepy or that you have trouble falling asleep again, you can use that time as an opportunity to meditate. Sleep usually ensues as relaxation sets in. Should it not, however, then simply continue to sit. With practice, your need for sleep diminishes, and you may find that you can manage quite well on...

Lucid Dreaming

As with any of the self-hypnosis methods I share with you here, direct your mind using your internal dialogue and your imagination throughout this process. Doing this before you sleep is best for some people, however, as I mentioned earlier in this programme - you may well fall asleep if you do it at this time. You unconsciously associate this time with sleeping, and your unconscious mind also associates your bed with sleeping and may well just instigate the sleep process because it thinks that is what you want. So you need to keep your wits about you and not wander off while you are running through each of these steps - focus is key here.

Five Jhana Factors of Concentration Absorption

The final stage will be the sinking in, absorption or unification with the object. This is one-pointedness. Again there must be some mindfulness at the very quiet and still stage before absorption. Otherwise one may lapse into deep sleep or is pulled away by subtle thoughts. At this last phase, the Visuddhimagga quotes joy as overcoming restlessness, bliss as overcoming ill-will, and one-pointedness as overcoming sensual desires because it stops the mind from flitting to sense objects and fixes onto the meditation object.

Pleasant and neutral feelings

Of course, we do not only meet with painful feelings. We also meet with pleasant or happy feelings. Happy bodily feelings mean physical comfort. This is not so obvious to the beginner except, probably, for when you go to sleep. When you lie down, you feel very comfortable and that is why you sleep very quickly. By right, you should also note mindfully until you fall asleep. What is more important is when pleasant feelings arise in the mind. This occurs when the concentration builds up and joy arises. When joy and the peaceful states of consciousness arise, and you feel happy, then you have to note it mindfully. You have to build up your energy and alertness otherwise, you will fall asleep or get attached to the pleasant feelings, in which case you do not progress. Worse, you may go into wrong concentration and hallucinations because craving has set in.

Arousal Pathways in the Reticular Formation and Beyond

Another surprise came in the lower reticular formation. This part, down in the medulla, turned out to play a strong net inhibitory role. Both human subjects and animals showed the same puzzling phenomenon. For, as everyone knows, barbiturates are sleeping pills. Why, then, didn't patients fall asleep, especially when a strong barbiturate drug was being injected into the artery that supplied their brain stem Indeed, these patients remained conscious and responsive even though sufficient amobarbital had entered their brain stem to paralyze the nerve cells supplying their jaw and eye muscles.3 And furthermore, why did this

GABA Inhibits Glutamate Excites

Another important cluster of GABA nerve cells resides down in the ventro-lateral preoptic area. GABA from their terminals inhibits the firing of both the histamine cells of the tuberomammillary nucleus of the hypothalamus and the serotonin and norepinephrine nerve cells down in the brainstem.2 Normally, when the tuberomammillary nerve cells do fire in the posterior hypothalamus, they help to drive our wakeful states. In contrast, GABA cells farther forward in the preoptic cluster are more active in slow wave and REM sleep. And when GABAA receptor agonists are injected directly into the tuberomammillary nucleus, they inhibit its functions and produce sedation.3

Three Types of Concentration

When it comes very close as if about to sink or merge with the object we may consider it as access concentration. By then one has overcome the hindrances as it is close to fixed absorption. The mind has reached a very subtle and sleeplike state. If one is not careful one may fall asleep. One has to be mindful to maintain the flow of metta and yet not too energetic that it stirs it up to a restless state. At this state visions may creep in but one has to be mindful enough to maintain the flow of metta. The Visuddhimagga describes this state as a state when the barriers are broken. That is, at that time one's metta is developed to the state that one is as if one with the person. One cannot be said to have any less or more metta one has for oneself than another or a close one from a hostile one.

Experiences Likely to Arise

When he is then able to sit in that way without any thought having to be given to it, he can incorporate it into his concentration-practice time. He should then touch the tip of his tongue to his palate, just behind his upper front teeth and maintain this contact throughout the entire time that he is sitting. To keep from falling asleep, he has his eyes slightly open, directing his gaze downward through the space permitted by his lowered eyelids. Having so arranged himself, he sits, thinking of neither good nor evil. Should any such thoughts

The Amygdala and Fear

When an awake animal breathes in, many of its amygdala nerve cells discharge. In contrast, while exhaling, only half that number fire. Fewer still fire when the animal enters quiet sleep or REM sleep.25 Such findings reemphasize an important point cited back in chapter 22. Not only does meditation affect breathing breathing can go on to influence meditative experience. More specifically, expiration quiets down the firing of the central amygdala.

The Normal Influence of Light

Once light strikes the retina, its signals pursue an indirect route to shift our light dark, sleep activity cycle. First, light signals stimulate the suprachiasmatic nucleus (SCN ) back in the hypothalamus. Impulses from there relay far down into the upper thoracic cord. From there, they next ascend through peripheral sympathetic nerve fibers. Their nerve endings finally release norepinephrine onto the pineal cells, signaling them to turn on their synthesis of melatonin. Glutamate receptors also activate these same SCN neurons, helping them generate a cascade of light-responsive circadian rhythms. Once melatonin is released, its signals modulate other basic sleep systems in the brain, both directly and indirectly. Melatonin's influence becomes especially clear in the sleep disturbances of patients who are totally blind. As the result of their retinal or optic nerve damage, their SCN does not receive its normal cyclic light and dark cues. However, when these blind patients receive only...

Meditation and the Delayed Promotion of Sleep

It remains for future research to clarify to what degree the dim zendo light acting on the SCN contributes to these phenomena, and also to what degree additional mechanisms hinge on norepinephrine, on melatonin, and on the other intricate neuroendocrine influences on CRF, ACTH, and cortisone that are mediated via the hypothalamic-pituitary-adrenal axis.

The Law of Inverse Effort

The same applies to people suffering from insomnia, for example. The thought I'm going to have trouble falling asleep. inevitably crosses their mind as soon as they get into bed. The more of an effort they make - the harder they try to fall asleep - the more agitated they become. In fact, it is only when they stop wanting to fall asleep that they are able to do so.

Michael A Haberman MD

Joseph is a 35-year-old salesman who must travel to both coasts in his job. After a few weeks of uneventful flying, a flight he is on experiences severe turbulence during which passengers are instructed to stay in their seats and fasten their seat belts. Joseph becomes frightened and notices his heart racing and his breathing becomes more labored. After the flight lands and he gets off the plane, he feels better but the next time he gets on a plane he is hypervigilant and consciously concerned over safety issues that he took for granted before. Over the next few weeks he flies four times and begins having anticipatory anxiety before leaving for the airport. He has anxiety attacks on the plane. Over the next few weeks, insomnia develops and he is anxious during the day, consciously afraid he will have to fly. He fears someone will find out and he will lose his job. He has no formal psychiatric history and he says, I have always been able to handle things before. I don't know...

Doctor S demonstrating

I'm going to start counting now and, with each count, you will feel changes in the fingers of your hand. While your eyes are visually occupied with this thumb, your mental processes, your mind can pay attention to the feelings in your fingers, to the relation of the fingers to the coin, how the fingers feel against the coin, and the feeling of relaxation and looseness that follows. Now, as I count, allow your fingers to relax and straighten out with each count just a little more, so that eventually the fingers straighten out to a point where the coin drops. When the coin crops, that is a signal for two things to happen first, for your eyes to close second, for your whole body to go limp and melt right into the chair, just as if you were going to sleep, into a deep , deep sleep. Sometimes, though, the eyes get so heavy from fixating on that thumbnail, so tired, that they close long before the coin drops. That's fine, if it happens. If your eyes close before the coin drops, let them...

If done correctly taking regular daytime naps will give you a huge boost of energy throughout the day

As you remember, we sleep through certain sleep stages, and sleep cycles. During the first sleep cycle, our body enters deep sleep for the longest period of time, it's at this point that our body temperature begins to drop really low, our respiration, heart rate and blood pressure decreases. If you've ever been woken up out of deep sleep, you know that it's almost impossible to get up. Waking up during or after a major deep sleep phase makes you feel lethargic, slow, and disoriented i.e. when you wake up during the night to go to the bathroom, you stroll in there like a Zombie, and don't even remember it the next morning. It takes about 45 minutes to enter the first deep sleep phase. If you limit your nap to 45 minutes, you will sleep mainly in Stage 2 sleep. Stage 2 sleep also plays a major role in restoring physical energy, as you look at the previous chart, 50 of sleep is spent in Stage 2 sleep. This is why you may have heard before that a simple 10 minute nap can totally re-charge...

Waking Up At the End of a Cycle

As you recall, we sleep through sleep stages in sleep cycles. Each Cycle ends with a period of REM sleep. During REM sleep our physiology and brain waves are the closest to the ones when we're awake. The longest period of REM sleep is towards the end of sleep, during which we usually wake up for the final time. The challenge is, most of us use alarm clocks to bolt ourselves out of sleep. Often, our alarm clocks wake us up in the wrong sleep stage, making it very hard to wake up. For instance, if a person is in their last sleep cycle towards the end of a night, and they're in Stage 3 sleep, if your alarm clock goes blaring off at this point, it might be very difficult to get up, and feel rested. However, if only the alarm clock went off 30 minutes later, in REM sleep, getting up would be much easier.

Your First Hypnotic Experience Plan AEvery

You will hear all the instructions given. Whether I am giving you instructions in person or you are giving them to yourself or your lover, you will hear everything that goes on around you and everything that your partner is saying. The only time you won't hear everything that is being said is when you go physically to sleep. As you relax in hypnosis it is very easy to fall into natural sleep. In a few minutes, however, you will wake up on your own. You will, however, respond to any suggestion you gave yourself before falling into natural sleep. Answer You will remember everything. (Unless you fall asleep while

For Further Contemplation

This is a simple practice you can apply in the midst of your daily activities. When there is nothing you need to do with your mind, during a break at work, or when you are just walking or standing in line, bring your awareness into the body, attending lightly to the breath. Rather than falling into the habitual inner chitchat, with one vagrant thought leading to another, rest in quiet mindfulness. The key to success in meditative practice is continuity. Let the thread of mindfulness run through the course of your day. It won't be all you do, but it can be something that comes back as a friend, a resting point, a point of orientation, of being present, of being sane. It can be done in any position, and just about any setting. As you are falling asleep you might want to try this. Some meditations so arouse the mind that you cannot fall asleep. This one is so soothing you can slip into sleep with mindfulness. You will find this practice very useful when we come to dream yoga, lucid...

Having a Regular Rising Time Sleeping Time

Remember, your body temperature begins to rise the moment you get out of bed, start moving, and allow sunlight to enter your eyes. If you get up at different times every single day, this is the equivalent of putting your body through jet lag every morning. If your body temperature rises 2 hours later one day, then it will drop 2 hours later as well, making it harder for you to fall asleep and sleep deeper the next day if you decide to get up at a different time.

Watch for physiological evidence of hypnosis

REM is commonly observed in clients experiencing the deeper levels of hypnosis and is commonly observed in clients when they are in deep levels of natural sleep. If the client becomes unresponsive, you will need to check to make sure that the client is not asleep or in a deeper level of hypnosis than is useful, for example the Esdaile State (commonly know as Hypnotic Coma State). These deeper levels of hypnosis are perfectly safe, but are not ideal for hypnotherapy (unless the hypnotherapist intends to guide the client into a state of hypnotically-induced anesthesia for a medical procedure or for working on chronic pain).

The Jhana Thought Process

The bhavanga or stream of consciousness is made up of a succession of cittas proceeding through beginningless time. With each new life the bhavanga springs up in the mother's womb at the moment of conception (in the case of human or animal life). It is rooted in ignorance (avijja), supported by the desire to exist (bhavatanha), and given its specific form and character by the generative kamma of the past. Through the course of a lifetime it continues to function whenever the mind is free from active thought processes. It is most conspicuous in deep sleep, but it also occurs very briefly innumerable times during waking life between occasions of active perception and cognition.

Adrenal Cortical Hormones and the Brain

The foregoing experiments, in which ether was used, have not been cited to leave the impression that anesthetic drugs, including nitrous oxide, are the way to enlightened states. Anesthesia, after all, reduces the functions of many regions vital to our full conscious awareness. Neither the drugged brain nor the brain in deep sleep is in the most optimal state. For an optimal state implies the following fourfold capacity (1) to generate valid insights, (2) to register them intimately in context, (3) to remember them, and (4) to incorporate their positive benefits into daily life. Dr. Oliver Wendell Holmes (1809-1894) learned this the hard way having experimented on himself by breathing ether. On one occasion, Holmes reached what he felt was an all-embracing truth. He hastened, while still under the influence of the ether, to distill its essence into writing. Later, he returned to find the words he had written. They turned out to be a strong smell of turpentine prevails throughout.28

Ever Present Awareness

Waking, non-REM-sleep, and REM-dreaming are not isolated states that interact, but are sequential expressions of an undifferentiated field underlying them a fundamental unified field that gives rise to both the key characteristic physiology and the psychology of waking, sleeping, and dreaming. Meditators keep rediscovering the many ways that their daytime awareness fluctuates. Polygraphs reveal that episodes of awareness also tend to intrude themselves repeatedly into normal non-REM, slow wave sleep.4 Similar intrusions have a tendency to recur during many transitional phases as our consciousness shifts between normal waking, non-REM sleep, and REM dreaming.

Depression Versus Anxiety

In general, vegetative symptoms (e.g., anorexia, weight loss, and diminished libido) are more conspicuous in depression, and symptoms associated with sympathetic overactivity (e.g., tachycardia, sweating, and hyperventilation) are more prevalent in anxiety conditions (Maser, Weise, & Gwirtsman, 1997). When anxiety is primary, sleep-onset insomnia accompanies a predominantly anxious mood, there are no significant changes in psychomotor activity, and there is no therapeutic response to exercise (Clayton, 1990). In contrast, when depression is primary, depressed mood prevails, and there are indications of terminal insomnia (i.e., early morning awakening), psychomotor agitation or retardation, and a positive therapeutic response to exercise (Clayton, 1990).

Choosing the suitable posture or objects that will arouse or reduce the faculties

Hence if we are lethargic or sleepy, standing and walking can help. And if we are restlessly tense or distracted, sitting or lying down can help. The last of the four (ie lying down) is usually not recommended as one will fall asleep too easily even though it can be done if one is sick or intends to sleep.

Communicating with the subconscious

Stretch out on your back as if you were going to sleep, but hold one arm up, slightly bent, in a position that requires a minimum of effort. Maintaining this position will allow you to enter a state of creative imagery, and still remember what you see. As soon as you start falling asleep, your arm will fall and wake you up.

The Ordinariness of Dukkha

Sometimes we experience dukkha quite directly and graphically in our meditation our knees hurt and our backs hurt and our minds hurt. At other times, it's more subtle. We can't seem to concentrate we feel restless we don't think we're doing very well.Then our perception of suffering comes from seeing that we can't control things. The mind is ungovernable. We say, I will never fall asleep in meditation again, and then we fall asleep.

Doctor H demonstrating

The second type of autohypnosis is that accomplished as a posthypnotic suggestion. This type is more simply induced because it is taught to the patient during the hypnotic trance state. Consequently a specific objective can be reached in dial manner. This method can be utilized frequently in the treatment of habit patterns such as insomnia, constipation, excessive smoking, overeating, anxiety states of a mild nature, etc. It can be utilized to reinforce the suggestions that were offered in the original hypnotic session. The methods that may be utilized in teaching autohypnosis to the patient are varied. For example, the physician in general practice has patients come in to tell him they are too tired or upset by their day's activities to be able to fall asleep at night. This type of insomniac, owing to the enervating day he may have spent, tosses and turns for an hour or two or three. Actually, he does not have any constant psychologic pattern to cause his sleeplessness. It is not an...

Deeper is not always better Some states are too deep for hypnotherapy

In fact, clients in the coma state tend to become unresponsive and may not even follow instructions to emerge They can emerge if they want to, they just might not want to. They are not stuck in hypnosis. If left unattended they will either emerge when they are ready to or fall asleep. If you must have them emerge, use the coma threat. (The coma threat will be discussed in number 89.)

Indications And Contraindications

It bears repeating that insomnia can arise in association with many different medical and psychiatric disorders. The same is true for depression as well. Thus, it is an essential initial recommendation to make to the client that he or she receive a thorough medical examination in order to determine if there might be any medical basis for the sleep difficulties he or she is experiencing. The focus of this chapter was narrowed to specifically focus on a very common coping style, rumination, which can be a harbinger of an impending depression, or can be a most troubling facet of an existing depression. Rumination is generally an agitating process and is directly responsible for much of the anxiety associated with depression. In turn, it helps generate secondary insomnia, and can reasonably be considered a likely causal or exacerbating factor in middle and terminal insomnia as well, although this has yet to be clearly established. The hypnotic intervention described above must be provided...

Meditation And My Stomach Ulcer

Just after four weeks of meditation practice, the duration of pain shortened, appetite improved and my weight increased. That's around the time of opening up the Governor and Conception Channels. At the same time, I didn't feel tired so easily anymore. I felt more energetic and I slept better. My job requires me to 90 home two o'clock in the morning. I used to toss in bed, unable to fall asleep. I woke up unre-freshed. Nowadays, I would fall asleep after twenty minutes of meditation practice and wake up refreshed and energetic. Altogether, I have studied meditation for a year and a half now. My stomach trouble, my insomnia, my nervous anxiety, and my hot tempers have completely disappeared. I am much healthier and happier than ever. I am very grateful to my teacher and to all those who made meditation available to the public.

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Mack who was having trouble sleeping. Night after night he lay awake staring at the ceiling. His son was very concerned, tried many remedies, tried many doctors, and finally, in desperation, called a famous hypnotist who specialized in insomnia. Her fee was enormous, but worth it. Madame arrived, scarves flowing, eyes gleaming. She hypnotized Mr. Mack, ending with the suggestions Your eyelids are closing now, you are sleepy, you are sleepy, you will sleep for eight hours. Every night you will quickly fall asleep at midnight and awaken at 8 A.M., completely rested. Your eyes are closed, you are sleeping, you are sleeping. Mr. Mack's eyes did indeed close and his breathing grew deep and regular.

Poor Bed Associations

Often when people can't sleep they try reading a book or watching TV in bed to induce sleepiness, these actions actually make insomnia even worse. Not only does watching TV keep your conscious mind awake and racing, it anchors feelings of wakefulness to your bed. This gets your mind to associate that your bed is a place where you think, not sleep. This completely disturbs the natural sleep response.

Sample Transcripts Of Futurefocused Interventions

Your feet If you wish, you may now allow yourself to be touched by the waters of the ocean where the waves are breaking on the beach. Notice the sensation of wetness and coolness on your feet touched by the waters of a breaking wave. Compare it to the rest of your body that is exposed to the sun where you experience the sensation of dryness and warmth from the sun rays touching your skin. . Notice the contrast of sensations, wetness and coolness on your feet compared with a dry, warm sensation on the rest of your skin touched by rays of the sun. You may keep on walking gently on the beach and as you do, notice the breeze of clean and fresh ocean air touching your face and your hair. And as we move on, you may now experience the ocean beach with your sense of smell. Take a deep, deep breath through your nose, and as you do, inhale this fresh, clean ocean air . notice the unique scent of a blend of aromas combining the smell of seaweeds, fish, salt, and much, much more than that which...

Additional Case Histories

Insomnia Insomnia Case An elderly lady came in for a free con sultation to see what my fees were and if I could help her overcome her insomnia. Typically, she lay awake nearly all night, every night, not getting her needed rest. She was on social security and couldn't afford a multi-session program. She felt all she could afford was one 25 session. 1. That she would drift into a deep, completely restful, natural sleep and remain soundly asleep until it was time for her to awaken.

Symptom Effectiveness

Although applied relaxation was developed to treat patients with phobias, it has a wide range of applications in other areas, including panic disorder, generalized anxiety disorder, headache (tension, migraine, and mixed), back and joint pain, epilepsy in both children and adults, and tinnitus. In clinical practice, applied relaxation training has also proven useful for sleep-onset insomnia, for cardiac neurosis, and for cancer patients with chemotherapy-induced nausea (Ost 1987). Ost found that almost everyone can learn applied relaxation and that 90 to 95 percent of the patients in his studies experienced benefits from the training.

Blood Pressure Optimizer

Optimizer helps in high and low blood pressure, irregular blood pressure, heart, blood vessels, kidneys, liver, eyes, ears, throat, nose, stomach, intestines, diabetes, gall bladder, ovaries, uterus, tiroid glands, anemia, reumathiodism, spondilosis, headaches, nervous tension, nervousness, insomnia, epilepsy, depression and psychosis.

What You Will Receive

Tape 3 Module 26 Ericksonian-style Indirect conversational covert hypnosis - explanation & demonstration Module 27 Exercise & independent study assignment Indirect methods of hypnosis Module 28 Hetero-hypnosis versus self-hypnosis Module 29 Hypnosis scripts Module 30 Exercise Creating hypnosis scripts Module 31 Exercise Self-hypnosis Module 32 Hypnosis for relaxation & stress reduction Module 33 Exercise Applying hypnosis for relaxation & stress reduction Module 34 Hypnosis for Smoking cessation Module 35 Exercise Applying hypnosis for smoking cessation Module 36 Hypnosis for weight reduction weight management Module 37 Exercise Applying hypnosis for weight reduction weight management Module 38 Hypnosis for sports improvement Module 39 Exercise Applying hypnosis for sports improvement Module 40 Hypnosis for insomnia Tape 4 Module 41 Applying hypnosis for insomnia Module 42 Hypnosis for Pain control Module 43 Exercise Applying hypnosis for pain control Module 44 Hypnosis...

Cloud hands in horse stance

Practising this movement will enhance your co-ordination, improve your mind balance and alleviate insomnia and arthritis. Move like a floating cloud, in a very relaxed way, and let the hands follow your waist. The hands should complete their circles at the same time. Move gently and slowly and look at whichever hand is on top. Breathe naturally -the more you can relax the more you will breathe with the movements.

Discussion of procedure

As for young children, the procedure should be tailored to current needs, with modification to age comprehension level and minimization of complexities. Selective choice of pertinent steps are matched to the child's needs and implemented through clear presentation, feedback understanding, and the gain of acceptance without arousing the typical resistance areas met with adults. However, for children under 10 years of age, the guided fantasy technique (Porter, 1976) is probably more amenable, since it has a wider applicability to childhood complaints and capitalizes on the child's inherent delight in fantasy. Originally proposed for the treatment of childhood insomnia, this method is also a nonthreatening procedure for study phobia, tension cramps in the writing arm and hand, disruptive acting-out behavior, and fear reactions.

The Process of Hypnotherapy Stage 3 Planning a Change

As a simple example, Erickson is on record as having treated insomnia NOT by focusing on sleep at all, nor on the belief that, I suffer from insomnia, but by putting his effort into establishing a new pattern of behaviour, which is that if sleep does not come then the sufferer should get up and polish floors for hours (Gordon & Myers-Anderson (1981)Bib pp. 149-150). Let us see how this works. A typical insomnia problem involves an increasing positive feedback loop Arousal > Anxiety > Arousal . Notice that no claim is being made that those are the ONLY ways of tackling the above problems. The problem of insomnia may be tackled in many ways. A common one is to give the sufferer a suitable tape which, typically, activates a non-rational part of the mind. This might be a generic, Imagine yourself on a desert island script or a more specific, You like walking. You are now going to imagine yourself on an old familiar walk, and follow it every foot of the way

Lesson Xiv The Art Of Concentrating By Means Of Practical Exercises

Put a full glass of clear water on a table in your sleeping room. Sit in a chair beside the table and gaze into the glass of water and think how calm it is. Then picture yourself , getting into just as calm a state. In a short time you will find the nerves becoming quiet and you will be able to go to sleep. Sometimes it is good to picture yourself becoming drowsy to induce sleep, and, again, the most persistent insomnia has been overcome by one thinking of himself as some inanimate object--for instance, a hollow log in the depths of the cool, quiet forest. Those who are troubled with insomnia will find these sleep exercises that quiet the nerves very effective. Just keep the idea in your mind that there is no difficulty in going to sleep banish all fear of insomnia. Practice these exercises and you will sleep.

Q Can you recall the first time CS happened

Other examples arise in many contexts sleeplessness can lead to an anxiety (about lack of sleep) which in turn leads to sleeplessness a sickness at the thought of food can lead to a fear of starving to death which can lead to an increased feeling of sickness the pain of muscle tension can lead to mental worry which can lead to yet further muscular tension an asthmatic attack may both be caused by anxiety and provoke anxiety, in which case a vicious circle can exist acid production in the stomach can both be prompted by stress and (because of its discomfort) cause stress perhaps simplest of all we have the fact that the feeling of fear can itself be fearful, though a more careful analysis of this will usually show that there are two parts to the system - the emotion of fear and the mental process which says, This feeling is dangerous.

Internet Health Care Websites

This site includes newsgroups, discussion groups, and professional associations focussing on sleep disorders. The site location is http thorpy SleepNet provides information on sleep disorders. It includes hyperlinks to sleep centers and support groups. It is located at http

Disorders Of The Nervous System Behavior

Migraine *29 hypochondria *21 insomia, see sleep disorders interest in work, loss of 147 mental faculties concentration, poor 147,148 emotion, sad 138 memory, impaired 147, 148 mind, clouded 139, mind, disturbed 183 thoughts, uncontrolled 156, 182, 183 nervous tension *23, *25, *29, 138, 139, 140, 146, 147, 148, 152, 153, 156, 170, 171, 182

Flexibility In The Hypnotic Management Of Pain

Hypnotherapy is often ineffective with pain of a psychological nature, particularly when pain is seen to be a depressive equivalent. Masked depression is one of the conditions where hypnosis should be avoided unless the hypnotist is able to deal properly with depression, using medication and psychotherapy. This situation should be suspected if the patient gives a history of sleep disorder, fatigue, lack of interest in sexuality or in general, or inability to work or a tendency to stay in bed. This is particularly so if the patient functioned effectively previously such patients can respond dramatically to antidepressant therapy. Hypnosis may be used after the depression is controlled.

Additional Better Quality Sleep Script

Now, I have actually used this kind of script in two distinctly separate ways after an induction, as a deepener to be remembered later, and as a straightforward programme for better quality sleep. This kind of programme may not be ideal for those that may have any form of sleep disorder. It is a fairly well known idea in the field of hypnotherapy and not totally original, again, adapt it as you feel is best for you.

Close Eyes Talk Sleep

Now, if you would like to just go ahead and see if you can close your eyes. And I wonder if you can imagine, everybody can, imagining is something you can do, remember how much you imagined when you were little, or you can just remember a time when you were falling asleep (yawn), just falling sound asleep. Now, perhaps you can remember a time when you were soo-oo tired, and relaxed all your muscles totally relax and just remember a time when you were falling asleep, going into a deep sleep. Deeper and deeper and deeper (etc). That's right. Now, this is important, you can stay asleep as long as you want to stay asleep until I tell you, and remember, you will always hear the sound of my voice, however far or deep you go and you will always feel just fine and be just fine as a result of these suggestions. So, it's OK, just go ahead and fall sound, sound asleep. Deeper and deeper and deeper asleep. (Continue for 5 minutes.) You may or may not remember to forget everything that happens....

Abbreviated Inductions

Do you have difficulty falling asleep or staying asleep, or do you wake up too early Is your sleep restless Do you have great difficulty waking up in the morning Once you have clearly labeled your problem, you can easily define your goal in the form of a positive autosuggestion. For example, I can fall asleep quickly and easily, I will wake up refreshed and alert at the appropriate time, or Soon I will be able to sleep deeply and continuously throughout the night. example, people who have difficulty with sleep often focus on time. They say things to themselves such as, If I don't get to sleep by midnight, I know I won't be able to sleep at all. If you tend to worry, your mind can go wild when you turn off the light. I really If part of your problem has to do with what you are telling yourself, you can use the chapters on Thought Stopping, Refuting Irrational Ideas, Worry Control, and Coping Skills to help you identify and change the way you think. If...

Special Considerations

Some people, especially those who are sleep deprived, fall asleep during self-hypnosis. If sleep is not your goal and you have this problem, you may want to shorten the induction so that you are awake to hear the suggestions specifically geared to your goals. Keep in mind that many people who think they are asleep during hypnosis are still able to hear and benefit from positive suggestions. If you are prone to falling asleep, use a timer to wake yourself up rather than worry about being late for your next activity.

Demonstration of the hypnotic gaze induction

People are going into a trance all the time in the most natural settings. Every evening when you fall asleep, you are lying in bed and you have that comfortable sensation just before you fall deeply asleep. Perhaps you will find yourself thinking of memories, long forgotten memories, and that is just fine. It is just a natural part of the process of falling asleep at night. Now, of course, you have experienced informal trances all the time when you fall asleep at night, when you daydream, when you read a good book, and all of these are informal trances because they are just a natural way for you to experience trance in an everyday setting, and one day you might even experience a formal trance.

Mindfulness with Clear Comprehension

And further, monks, a monk, in going forward and back, applies clear cpmprehension in looking straight on and looking away, he applies clear comprehension in bending and in stretching, he applies clear comprehension in wearing robes and carrying the bowl he applies clear comprehension in eating, drinking, chewing and savouring, he applies clear comprehension in attending to the calls of nature, he applies clear comprehension in walking, in standing, in sitting, in falling asleep, in walking, in speaking and in keeping silence, he applies clear comprehension.

Buddha Recitation in Dreams

To achieve this, train yourself to recite the Buddha's name in bed until falling asleep. Moreover, before climbing into bed, you should awaken the mind of recitation. Tell yourself that there is no better way to escape Birth and Death than constant recitation of the Buddha's name, when awake or asleep. If each day you remind yourself of this, you will grow accustomed to recitation and naturally succeed.

Can everyone understand their dreams

Firstly, at the same time as you program the subject of a dream, i.e. while you are in the alpha state just before falling asleep, add the following formulation I will understand my dream when I wake up. With each passing day it will become easier for me to understand my dreams.

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