| Foreword | p. ix |
| Acknowledgments | p. xi |
| Introduction: Are You Stuck In A Rut? | p. 1 |
| The Explanation Lies in Your Neurology | p. 2 |
| Why Self-Hypnosis? | p. 4 |
| The Better Question | p. 5 |
| What You Need to Know Before You Start Self-Hypnosis | p. 7 |
| Hypnosis: Where Did it Come From? | p. 11 |
| Erickson and Elman | p. 12 |
| Hypnosis and Hypnotherapy Today | p. 14 |
| What is Hypnosis Exactly? | p. 17 |
| What is Trance? | p. 18 |
| Levels of Trance | p. 19 |
| The Unconscious Mind | p. 21 |
| Hypnosis and the Brain | p. 22 |
| When Hypnosis Doesn't Work | p. 23 |
| Hypnotizability: Do You Have It? | p. 25 |
| Mapping the Mind | p. 27 |
| An Overview of NLP | p. 29 |
| What is Neuro-Linguistic Programming? | p. 29 |
| NLP is Process-Oriented | p. 31 |
| Four Reasons Why NLP is Useful in Behavioral Change | p. 32 |
| The Power of Intention | p. 38 |
| Mind Magic: Affirmation and Visualization | p. 39 |
| The Art of Affirmation and Autosuggestion | p. 39 |
| The Magic of Visualization | p. 42 |
| Five Types of Visualization | p. 42 |
| Put Affirmations and Visualization to Work in Self-Hypnosis | p. 50 |
| Inducing and Deepening Trance | p. 53 |
| General Considerations for Self-Hypnosis | p. 54 |
| Induction: Accessing Trance | p. 55 |
| Deepening Your Trance | p. 65 |
| Trance-Work | p. 65 |
| Reorientation: Coming Out of Trance | p. 66 |
| Recording Your Own Self-Hypnosis Sessions | p. 67 |
| Commercial Hypnosis Recordings | p. 68 |
| Working with a Professional Hypnotherapist | p. 69 |
| Now You have the Basics | p. 70 |
| Practical Applications in Self-Hypnosis | p. 71 |
| Self-Hypnosis: A Resourceful Self-image | p. 74 |
| A Word about Personal Ecology | p. 75 |
| Eliminate Unwanted Habits and Addictions | p. 77 |
| Assess Your Level of Readiness | p. 79 |
| Develop New Habits to Replace Old Ones | p. 81 |
| Self-Hypnosis: NLP Six-Step Refraining | p. 82 |
| Self-Hypnosis: Meta-NO/Meta-YES | p. 84 |
| Use Your Imagination | p. 87 |
| Yes, You Can Stop Smoking! | p. 89 |
| Prepare to Stop Smoking | p. 91 |
| Self-Hypnosis: See Yourself Smoke-Free! | p. 92 |
| Preventing Relapse | p. 94 |
| Achieve Your Ideal Weight | p. 97 |
| Get Smart about HGI Foods | p. 98 |
| Tips for Sensible Eating | p. 100 |
| Self-Hypnosis: Sensible Eating | p. 101 |
| Self-Hypnosis: The NLP Slender Eating Strategy | p. 102 |
| Change Your Thoughts about Food | p. 104 |
| Quality Sleep | p. 105 |
| Tips for A Good Night's Sleep | p. 106 |
| Self-Hypnosis: Restful, Restorative Sleep | p. 108 |
| Adequate Sleep Offers Many Advantages | p. 109 |
| Start Exercising! | p. 111 |
| The Benefits of Exercise | p. 111 |
| Tips for Starting an Exercise Routine | p. 113 |
| Self-Hypnosis: Get Motivated with the NLP New Behavior Generator | p. 115 |
| Consider Additional Options for Exercise as You Age | p. 118 |
| Maximize Your Motivation! | p. 119 |
| Tips to Maximize Motivation | p. 119 |
| Transform Failure into Feedback | p. 122 |
| Self-Hypnosis: A Conversation with Your "Future Self" | p. 123 |
| Self-hypnosis: Visualize Your Outcome with the "Miracle Question" | p. 124 |
| Self-Hypnosis: Learn from a Role Model with "Deep Trance Identification" | p. 126 |
| What is Your Motivation Strategy? | p. 127 |
| Stop Procrastinating Once and for All! | p. 129 |
| Ten Common Reasons for Procrastination: What to do about Them | p. 130 |
| Self-Hypnosis: The NLP Godiva Chocolate Pattern | p. 134 |
| Self-Hypnosis: Get into Action with the Mind-to-Muscle Pattern | p. 135 |
| What Do You Deserve? | p. 137 |
| Improve Your Performance | p. 139 |
| Tips for Abolishing Performance Anxiety | p. 139 |
| Self-Hypnosis: Access Optimum Confidence with the NLP Circle of Excellence | p. 141 |
| Self-Hypnosis: Achieve Your Personal Best in Sports | p. 144 |
| Self-Hypnosis: Recover Quickly from Mistakes | p. 146 |
| Self-Hypnosis: NLP Responding Resourcefully to Criticism Pattern | p. 149 |
| The NLP Success Formula | p. 152 |
| Pass Your Polygraph Exam | p. 153 |
| What You Need to Know about the Polygraph | p. 154 |
| Self-Hypnosis: Pass Your Polygraph Exam Feeling Calm and Detached | p. 156 |
| Give Your Self-Esteem a Lift! | p. 159 |
| Toxic Shame Creates Low Self-Esteem | p. 160 |
| A Philosophy of Loving Who You Are | p. 160 |
| Tips for Improving Your Self-Esteem | p. 163 |
| Self-Hypnosis: Increase Your Self-Esteem | p. 166 |
| Self-Hypnosis: Change a Limiting Belief about Yourself | p. 169 |
| Self-Hypnosis: See Yourself through the Eyes of Love | p. 172 |
| The Meaning of Self-Esteem | p. 173 |
| Manage Your Emotions for Equanimity and Resilience | p. 175 |
| Tips for Stress Management: Improve Your Coping Skills | p. 176 |
| Get Past Anxiety-Producing Thoughts and Negative Inner Dialog | p. 184 |
| Self-Hypnosis: Stress Management with NLP - Anchor a New Response | p. 186 |
| Self-Hypnosis: Get Unstuck with the NLP Drop Down and Through Pattern | p. 188 |
| Self-Hypnosis: Banish Pear and Anxiety with a Protective Shield | p. 189 |
| Self-Hypnosis: Resolve Internal Conflict with the NLP Visual Integration Pattern | p. 191 |
| The Misguided Need for Control | p. 194 |
| Pain Management and Relief | p. 197 |
| Hypnosis and Pain | p. 198 |
| Self-Hypnosis: Deep Relaxation | p. 199 |
| Self-Hypnosis: Imagery for Pain Reduction | p. 200 |
| Self-Hypnosis: Hypnotic Analgesia | p. 202 |
| Self-Hypnosis: Change the Submodalrties of Pain | p. 203 |
| Self-Hypnosis: Comfort Transfer | p. 206 |
| The Six D's of Pain Management | p. 206 |
| Preparing for Surgery or Medical Procedures | p. 209 |
| Talk to Your Medical Team about the Value of Hypnosis | p. 210 |
| Self-Hypnosis: Preparation for Surgery | p. 211 |
| Self-Hypnosis: A Healing Visualization | p. 213 |
| Heal Emotional Hurts Connected with the Past | p. 217 |
| A Brief History of NLP and Time Lines | p. 217 |
| Charting Your Time Line | p. 219 |
| Precautions about Working with Hurtful Memories | p. 220 |
| Self-Hypnosis: Healing a Memory - Variation 1 | p. 221 |
| Self-Hypnosis: Healing a Memory - Variation 2 | p. 223 |
| Self-Hypnosis: Bring a Resource Forward in Time | p. 226 |
| Another Way of Thinking about Trauma | p. 229 |
| Access Your Intuitive Wisdom | p. 231 |
| Tips for Success with Intuition | p. 231 |
| Self-Hypnosis: Intuitive Guidance Method 1 - Message in a Memory | p. 233 |
| Self-Hypnosis: Intuitive Guidance Method 2 û Consult a Wisdom Figure | p. 233 |
| Self-Hypnosis: Intuitive Guidance Method 3 û Interpret a Dream | p. 235 |
| Moments of Inspiration | p. 236 |
| Define Your Life Purpose | p. 239 |
| Traveling the Mythic Hero's Journey | p. 241 |
| Self-Hypnosis: What is Your Soul Dream? | p. 243 |
| Self-Hypnosis: Confront a Challenge with Spiritual Companions | p. 245 |
| Self-Hypnosis: Align with Your Intention or Purpose | p. 246 |
| The Premises of the Hero's Journey | p. 247 |
| Afterword | p. 249 |
| Endnotes | p. 251 |
| References | p. 259 |
| Index | p. 267 |
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