Golf_ The Mind Game - Marlin M. Mackenzie [49]
Read over the instructions below and the descriptions of the reactions of people who have experienced the technique. This will answer some of your questions about what to expect from being in an altered state. Later, when you feel comfortable about hypnotizing yourself, memorize the steps in the process, follow them, and go into an altered state.
The Betty Erickson Technique (modified)
Sit comfortably in a quiet place where you won’t be disturbed. Separate your legs slightly, with your forearms and hands resting comfortably on your thighs. Support your head by resting it against the back of a chair or against the wall.
Step 1—Meta Picture
With your eyes open or closed make a meta picture of yourself seated as you are. When you have a clear meta picture of yourself, gently close your eyes and hold that picture for a few seconds.
Step 2—See, Hear, and Feel
Now, with your eyes closed, see pictures in your mind of any three objects in the room; hear any three sounds in the surrounding environment such as a ticking clock or traffic noises outside; and feel any three things on the surface of your body. Then see any two things, hear any two sounds, and feel any two physical sensations, as before. And then see one thing, hear one thing, and feel one thing.
Step 3—Go to a Place of Pleasure
Now become aware of one hand and arm getting heavier than the other. You can press that hand down against your thigh. The lighter arm may begin to bend and your hand may lift itself upward. The movement will be ever so slow, jerky, and automatic. In your mind go to a place of pleasure, a place where you’ve been before and where you have thoroughly enjoyed yourself. See, hear, and feel again what you saw, heard, and felt before in that special place of yours. Enjoy again the experiences you had there.
At some point during this recollection of pleasure, you’ll begin to notice that your rate and depth of breathing has changed, your heart rated has changed, and your sense of the weight of your arms and legs has changed. You might also discover that one of your hands has lifted. When you notice any of these changes, use them as a signal for you to let your mind go wherever it wants to go, becoming passively curious about what will happen next.
Step 4—Back to “Normal”
At some point your unconscious mind will give you a signal—in the form of a personally meaningful internal image, sound, or bodily sensation—that implies that it’s time to begin to return to your original normal state. For instance, if your hand rose during the process, its slow movement downward is a signal to return to normal.
Rouse yourself gradually by opening your eyes, looking at the objects around you, listening to the sounds in the environment, and moving parts of your body. Be sure that you are fully alert before you engage in an activity that could result in an injury.
Reactions to Self-hypnosis
I’ve taught this form of self-hypnosis to many groups of athletes. The following is an account of the reactions of one group immediately after they had experienced an altered State using the Betty Erickson Technique. At the end of the session the group gradually returned to the here-and-now. It took about two or three minutes for everyone to reorient themselves.
“I’m curious to know what reactions, questions, and comments you have about your hypnotic experience,” I asked the group when they all appeared to be alert.
Kathryn initiated the response by saying, “I felt as if I’d been asleep, but I know I was listening to your voice and following your suggestions.”
Another reaction came from Bruce. “It was different for me. Once my arm started to lift, I just tuned you out altogether. I was in my own world. ”
In contrast, Maria said, “I was so surprised when my arm started to lift. I kept peeking at it, wondering if there was something wrong with me because it didn’t go up at first. But I finally ignored it, and then it started up all by itself.”
“I was really disappointed when my arm didn’t come up,” Gordon commented. “When you said that