Hypnocise!®

 © 1995 by Michael Legge, Nicolette Schwartzman & Jessica Schwartzman

Sample 1

 Sample 2

   Sample 3

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:


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 hypnocises used to keep the heart strong, and increase the circulation around it.


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.  You may feel energy coursing through your whole body when you do this hypnocise.

 

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.

 

 # 1Left Leg Raise (on side)

 

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 flat with your spine pressed against the bed or mat.

 

# 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 ?!

 

 

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