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Wednesday, February 29, 2012

Exercises - Emotions


EXERCISE ONE

Aim
Help you begin the day on positive emotions.

Procedure
For the next 5 days, each morning ask yourself the following questions:
  1. What am I happy about life right now?
  2. What am I excited about in my life right now?
  3. What am I proud of in my life right now?
  4. What am I grateful for in my life right now?
  5. Whom do I love? Who loves me?
The purpose of the above exercise is to provide you with a stock of positive and empowering emotions each day, as you get up. You may hang this list in the bathroom mirror or somewhere else. Just do this for the next 5 days, and you’ll get addicted to this daily ritual. Though it sounds fairly simple, it can do wonders to increase your motivation and confidence, as you get ready to take on a new day.

EXERCISE TWO

Aim
Your aim in this exercise is to identify the deep hurts from the past that you are still holding on to and release them so that you can be free. Do this exercise daily for the next 5 days. If you do this exercise wholeheartedly, you are likely to feel lighter and emotionally open. Spend some time with this feeling before you move on.

Procedure
Allow fifteen to thirty minutes to do this exercise. You may put on some quite music in the background (something you could do for most of the exercises in this course). Do this once a day for the next five days. Either:
  1. Guide yourself through the exercise.
  2. Record it and then use the recorded cassette.
  3. Ask a friend with a good voice to record it.
  4. Write to the institute for a copy of a similar tape. (In the meantime, use one of the above three options.) Remember to mention the unit and exercise number.
The "Overcoming the Past" programming
"Set yourself in the body position of your choice. Close your eyes, roll your eyeballs upwards and take three deep breaths, and begin to relax. Just focus on relaxing every muscle in your body from the top of your head to the tips of your toes. Just begin to relax. And begin to notice how very comfortable your body is beginning to feel. You are supported so you can just let go and relax. Now, for a moment notice your slow, calm, deep breathing. Inhale and exhale. Inhale and exhale. And, every time you exhale, you become even more relaxed and at ease.

To deepen your relaxation, count backwards from twenty to one, each time visualizing the number if desired.
"Twenty . . . .Nineteen . . .Eighteen . . .Seventeen . . .
Sixteen . . . .Fifteen . . . .Fourteen . . .Thirteen . . .
Twelve . . . .Eleven . . . .Ten . . . . . .Nine . . . . .
Eight . . . . .Seven . . . . .Six . . . . . .Five . . . . .
Four . . . . .Three . . . . .Two . . . . . .One . . . . . "

[Pause for a moment]

Now, imagine a tunnel that represents your life. Experience this as a safe and healing tunnel. Experience yourself as a courageous person and truly ready to let go and be free of your past. Notice that the tunnel starts from the present time and goes all the way back to when you were born. Imagine the tunnel in your mind.

In your imagination start walking backwards in time, into this tunnel. In your past are there any people, toward whom you hold resentment, anger, bitterness, or guilt? In your mind’s eye, identify the people, deceased or alive, if there are any.

If there is more than one person, start with one and picture him or her in the healing tunnel with you. Gently begin to relate and communicate your thoughts and feelings to this person. Tell him or her why you felt hurt. Share as fully and honestly as you can. Close your eyes and begin your communication. Let it last as long as necessary to achieve a thorough understanding.

Now listen as this person communicates back to you. Allow yourself to fully listen and hear the truth. Take a deep breath and for a few moments consider both truths, his or hers, as well as yours. Close your eyes and listen carefully to the other person.

Gently begin to let go of the burden of your resentment toward this person. Feel your inner strength and courage. Take a deep breath and, in whatever way feels good to you, release this emotional energy. As you release any bitterness or anger you are holding, notice how freeing it is and how light it makes you feel. Close your eyes and experience the release.

Repeat this process for each person from your past, toward whom you harbor unresolved negative feelings.

[ Allow appropriate time ]

"Now, I am going to count from 1 to 3, and at the count of 3 you will open your eyes, feeling, light, refreshed, revitalized, energetic, wonderful, happy and cheerful, feeling better than before. Now, 1, coming out slowly. 2, yes, coming out now. 3, Open your eyes feeling light refreshed and revitalized, happy and cheerful, feeling much better than before."

EXERCISE THREE

Aim
This self hypnosis exercise is designed to increase confidence and motivation.
Allow fifteen to thirty minutes to do this exercise. You may put on some quite music in the background (something you could do for most of the exercises in this course). Do this once a day for the next five days. Either:
  1. Guide yourself through the exercise.
  2. Record it and then use the recorded cassette.
  3. Ask a friend with a good voice to record it.
  4. Write to the institute for a copy of a similar tape. (In the meantime, use one of the above three options.) Remember to mention the unit and exercise number.
The "Self Confidence" Programming
"Set yourself in the body position of your choice. Close your eyes, roll your eyeballs upwards and take three deep breaths, and begin to relax. Just focus on relaxing every muscle in your body from the top of your head to the tips of your toes. Just begin to relax. And begin to notice how very comfortable your body is beginning to feel. You are supported so you can just let go and relax. Now, for a moment notice your slow, calm, deep breathing. Inhale and exhale. Inhale and exhale. And, every time you exhale, you become even more relaxed and at ease.

To deepen your relaxation, count backwards from twenty to one, each time visualizing the number if desired.

[ Pause for a moment]
"Once again notice your slow and regular breathing. Inhale and exhale. Now in your mind’s eye, I want to visualize your objective as already achieved. See yourself bubbling with confidence. Choose the setting you like. Choose the people you want to have around you. Make this real. Use all your senses. Do this now in your mind’s eye as I remain silent for a while."

[Pause for 1 minute]
"Now, I will provide you with some very powerful suggestions, which will be accepted by your subconscious mind and acted upon. At this relaxed level, your subconscious is open and receptive to positive suggestions. So relax and allow these words to flow into your subconscious mind. They will stay there and work from there for you. (Each repeated 2 times)

You think of yourself only in the most positive terms.
You have great self confidence.
You like yourself.
You feel good about yourself and your abilities.
You are an incredible being with unlimited potential.
You are a winner.
You are a good and talented person.
Your self confidence grows stronger each and everyday.
You can accomplish anything you set your mind to.
You have high self esteem.
You have a positive self image.
You use mind reprogramming techniques daily.

These powerful affirmations have been communicated to every level of your body and mind. You are open to these communications, which you will accept and act upon. They are powerful and they help you enhance your energy and enthusiasm to unimaginable levels."

[Pause for a moment]

"Now, I am going to count from 1 to 3, and at the count of 3 you will open your eyes, feeling, light, refreshed, revitalized, energetic, wonderful, happy and cheerful, feeling better than before. Now, 1, coming out slowly. 2, yes, coming out now. 3, Open your eyes feeling light refreshed and revitalized, happy and cheerful, feeling much better than before."

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