subject: Unwrapping The Present - Hypnosis and Zen [print this page] Unwrapping The Present - Hypnosis and Zen
Zen is a school of Mahayana Buddhism which claims that insight can only come through direct practice, rather than study or theorising. The central practice in Zen is a meditation known asZazen. Zazen literally means 'seated meditation' and is performed by sitting cross--legged with the hands placed one on top of the other, with the thumbs connecting, forming what is called 'the cosmic mudra'. There is no need to visualise anything or to focus on mantras or chakras (although counting from one to ten and back down again can help to begin with).
Once you are seated in Zazen, you continue to sit. And you continue sitting. And you continue sitting until you start wondering what on earth it is you are doing. It may sound easy, but Zazen is notoriously difficult. "Think of not thinking," says the Zen master Dogen in his 13th century work, the Shobogenzo. Sit and just accept. Accept your thoughts (because if you try to suppress them they will come back twice as hard). Accept yourself, accept your surroundings. If you have an itch or you feel uncomfortable, just accept it. Accept that it is there and be grateful that you are here to experience it. Let go of your tension, let go of your thoughts. Just let them drift by.
It is often said by psychotherapists that anxieties and fears are based in expectation of the future, whereas sadness and misery is rooted in reflection of the past. Many of us do not live in the present moment; we do not focus enough on the now. One benefit of Zen techniques is thatthey help centre us in time. As the mind begins to still and quieten, we realise that all we have isnow. It is often said in motivational quotes that the now is a gift, and that is why we call it the present. This is what Zen helps us to remember. There is no need to wish for a different future, or to wish our lives were different. We are here, we are now. That is all that matters.
There are a number of ways to invoke this mindset of gratitude for the present using hypnosis. I'm going to show you a technique I developed based on the Zen approach.
1. Think of a word or phrase that makes you realise you are in the present, something which makes you want to seize hold of that moment. One such phrase could be, 'I AM', a bold, forceful assertion thatyou are
2. Go somewhere comfortable and quiet. Induce self hypnosis by raising your eyes to a point on the ceiling. Keep them there, noticing how heavy and strained they start to feel. Tell yourself 'my eyes are closing, my eyes are so heavy and tired'. If you like, imagine that they are like two velvet curtains. In other words, use your imagination. This is what hypnosis is -- a way of using the imagination to induce a state of heightened suggestibility. Let your eyes close as soon as you can no longer keep them open.
3. Imagine you are at the top of a tall staircase. There are 100 steps. Take hold of the banister and start walking down each step. Count each step you descend and tell yourself, "I'm going deeper into hypnosis." For example, "100 -- I'm going deeper into hypnosis. 99 -- I'm going deeper into hypnosis."
4. Bring to mind how you picture 'time'. For many people, time is a straight line, running from left to right, but it could be anything. Now imagine that that representation of time is pulling closer to you. Imagine it getting closer and closer, nice and slowly. Now imagine it wrapping around you until you are fully immersed in it. Imagine it seeping inside you. Time is inside you.
5. Remember that word or phrase you considered earlier. Repeat it over and over in your mind like a mantra. For example, I AM, I AM, I AM, I AM, I AM, I AM, I AM, I AM... You will soon find that the words lose all meaning. (This is an example of jamais vu -- the opposite equivalent of dj vu -- ie; when something that should be familiar, like a phrase, becomes unfamiliar).
6. Let your voice fade into a whisper. Your mind should be quieter now. If not, repeat the third technique once again -- the staircase. Now just continue to sit, with the feeling of total acceptance filling you. You are here, you are now. That is enough. Do this for as long as you can. Don't expect to do it for hours on your first attempt -- it may only be a couple of minutes before your thoughts start intruding again and you wish to finish the exercise. This is absolutely fine.
The more you practice, the better and better you'll get. Any time you find yourself reflecting on the past or worrying about the future, just close your eyes and repeat that phrase to yourself, to remind you of what is most important; the present.
Jon Robinson is a writer and clinical hypnotherapist with a busy private practice in Trafalgar Square, central London. He is accredited and registered with a number of professional registers including the Department Of Health recommended CNHC. For your completely free self hypnosis MP3, and to book a session with Jon, please visithttp://www.hypnosis-in-london.com
