Hypnocise!®
© 1995 by Michael Legge, Nicolette Schwartzman & Jessica Schwartzman
Welcome
to the world of Hypnocise! We think
you will enjoy this program as much as we enjoyed making it. It is the result of much thought and labor.
We have combined two different kinds of hypnocises which will give you
the best of both Eastern and Western
theories on exercises for health and vitality.
In some hypnocises, the emphasis is on internal rather than external
movement. The mind as well as the
body is used to move energy through visualization. This has its origin in the
ancient Chinese traditions that we can reverse the aging process and increase
our vitality without loosing energy through strenuous exercise.
Strenuous exercise which depletes the body of its energy leaves us
temporarily weak. That's why many
of us who are already tired realize unconsciously the wisdom of trying to
preserve the energy we have instead of dissipating it by exercising.
The stress and pain of exercising also depletes the body of energy.
In the other hypnocises, we have used some gentle movements which
emphasise the best of Western tradition and which allow a dynamic balance
between Inner and Outer exercises. These Outer hypnocises help clear the body of metabolic waste
products and provide cardiovascular stimulation.
Together
the Inner and Outer hypnocises synergistically produce the following benefits:
Increased
oxygen availability in the body
Pain
management
Reduced
stress through relaxation
Stronger
mind/body link
Increased
self-confidence
Healthier
heart through mild, non-stressful exercise
We
have listed the main features of both Inner hypnocises and Outer
hypnocises so that you can compare them.
Inner Hypnocises | Outer Hypnocises |
Rejuvenates the body without stress | Tones the body |
Builds up energy in the body instead of dissipating it |
Makes the muscles in the
body stronger to prevent injury |
Allows energy to be gained | Firms specific areas of the body |
Works with subtle levels of energy |
Strengthens the spine and
the back muscles |
The
combination of relaxation and exercise allows the body to perform without injury
to the muscles. It will build up
your strength gradually while allowing your body to let go of the tension
caused by stress.
When all is said and done, just remember that your hypnocises are supposed to be fun. Push yourself just enough to feel energized. You will be able to do more as time goes by. Being consistent is more important than anything else.
These hypnocises are for you to enjoy, feel energized and take care of yourself. You deserve it!
THE HYPNOCISES:
Progressive
relaxation
This is the natural way to relax. You become more and more free of tension. From this platform of relaxation, along with the stairs that follow, a solid base of restfull alertness has been created. The hypnocises are optimized. Exertion becomes effortless. A balanced mixture of rest and activity has now been set in motion.
The
Staircase
The
deep relaxation you achieved in the progressive relaxation now becomes deeper.
Let go and feel the freedom. You
have left behind any tension. A
space has now been created where you can begin your hypnocises.
#
1 Arm stretch
A
nice hypnocise to stretch your back and slowly get you into the program.
This
expands your chest, facilitates deep breathing and stretches the spine;
It
relieves tension, and is also good for stiffness in the wrists.
Breathe in as you stretch your arms above your head, and then relax your
arms as you breathe out . You will
feel a slight pull in your hands, arms and upper body.
Stretching is a wonderfull way to get energy and blood moving.
That's why children and animals instinctively stretch when they wake up.
#
2 Energy visualization
This
energizes the upper body through visualization.
It is one of the internal
It's
a great way to increase vitality in the heart without increasing heart rate and
without exertion.
If
you don't feel the energy at first, it doesn't matter. Just play with it.
You can visualize it as a color or as a warm stream - whatever is fun for
you. You can change the color
according to your mood that day.
You
can also visualize your heart getting stronger and healthier as the energy
passes though it.
#
3 Rhythmical Breathing
This hypnocise will greatly improve your lung capacity. You'll be able to breathe much deeper and to absorb oxygen better. If you are a shallow breather, it will reactivate some of the parts of your lungs that have not been used for many years.. It speeds up the circulation of blood and calms the body while it invigorates it. It also helps to resynchronize body/mind rhythms.
Just breathe in and hold your breath and then breathe out and hold your
breath again. You will feel your
body's rhythms slow down as you slow your breathing.
#
4 Calf Pump
Used
to tonify the muscles of the legs and also to pump blood throughout the body.
Your
heart may beat a little faster and your breathing may speed up.
Your whole body is benefiting from the blood being moved.
Keep the rest of your body relaxed.
#
5 Lower Body Strengthener
This
hypnocise benefits the buttocks and thighs and lower back. It
is also great for strengthening the pelvic area and the ligaments holding the
internal organs which often become weakened. The synchronized breathing gently
helps tone all of the body. Concentrate on the muscles of your lower body. You can keep the rest of your body relaxed.
# 6 Left Leg Raise
A wonderful way to strengthen the lower back and help relieve pain and
tightness in this area. It improves
mobility in the spine. It
increases the space between
the vertebrae which can prevent or help correct vertebral disc problems.
It also strengthens the thighs.
At
the begining you may only be able to get your leg up a few inches.
That's fine. Don't strain. You
will find that very quickly you will be able to go higher.
Some of us have tried doing this hypnocise with the right leg bent. This may allow you to raise your leg higher sooner but it doesn't have the same effect on the body. So just work at your own pace.
#
7 Stomach and Lung Strengthener
This is the way babies breathe.
If you want, you can practice this hypnocise on your own. You'll find that this will help you get into the rhythm faster. It's also a great way to increase your oxygen level during the day.
You may want to visualize your stomach as a balloon that you are filling up with air. Pull the air into your "balloon" and feel your stomach push way up, and then squeeze your "balloon" tight as you blow out the air. This is stale air which usually remains in the lungs.
This part is actually the more active stage of breathing. Expel all the air you can out of your lungs, then squeeze your stomach to expel even more air.
When you inhale and push out your stomach, you are compressing your internal organs so you are helping to tonify them as well as increasing the oxygen intake in your lungs.
This
hypnocise also works to tone the
whole stomach area. you will feel your muscles tighten and become strong.
# 8 The" Body Pump"
Like the calves pump, this is a great energy generator. As you squeeze your muscles you will feel the energy being pushed up your body. It is also wonderful for urinary problems and prolapses.
The
Escalator
Just
enjoy! You are reinforcing
the relaxation achieved during the progressive relaxation.
This helps to clear out any residual tension left in the body.
Try to visualize the different colors as you go down.
Primary colors affect and help heal different organs, balance emotions,
and give a feeling of well being.
#
10 Right leg exercise
This
is the same hypnocise as # 6, but you are working on the right leg instead of
the left.
#
11 Pelvis Raise
Great
for the lower back! It loosens the
whole area and stretches it. It
tightens the buttocks and strengthens the pelvic area.
Don't
strain. Just raise your leg as far as you comfortably can and use visualization
at first if you need to. You are
helping your thighs, your legs and your buttocks.
You are also increasing the strength in your hip muscles which are very
important for stability.
#
13 Toe Pump
This hypnocise has two purposes. It is used to move energy in the body and at the same time increase blood circulation and flexibility in the toes.
When
you're doing it , try not to move your whole foot, but only your toes.
#
14 Lower Abdomen Strengthener
One
of the best ways to strengthen the lower abdomen. You will find that it also
helps the pelvic area, the lower back and the inner organs.
Keep your back
#
15 Stomach Rub
For this hypnocise, you should use your dominant hand because it contains more energy. If you want, you can put your other hand on top to add a little more friction. Visualize the area you are rubbing getting warmer. You are sending energy to your internal organs and also massaging the area to break up excess fat. The main objective of the stomach rub is to regulate the bowels. Clockwise it increases perialstis (movement of the colon), and counter-clockwise it decreases it.
#
16 Right Leg Raise (on side)
This
hypnocise is similar to # 12, but it helps tonify the right leg.
Once again, remember not to push too hard.
Just do it enough to feel good!
#
17 Back Strengthener
This
last hypnocise is used to strengthen the whole back. You may want to
stretch your head up slightly when you do it.
This will help tonify your neck muscles and get rid of double chins.
Count Out
You are now ready to get up! Just remember that you have been very deeply relaxed so you may want to take a few minutes to come back to your normal state of awareness. Doesn't all that energy feel wonderful ?!