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Brigitta Sasya

Yoga Teacher & Hypnotherapist

Phone:

+62 812 1008 8820

Email:

Website:

BATIN WELLNESS SELF-HYPNOSIS WORKBOOK FOR MAHÉ RETREATS

day 1: Introduction to Hypnotherapy

1. Hypnotherapy vs. hypnosis

The difference between hypnosis and hypnotherapy is that hypnosis is defined as a state of mind, while hypnotherapy is the name of the therapeutic modality in which hypnosis is used.
 

2. How does hypnotherapy work?

Hypnotherapy involves guiding individuals into a trance-like state characterized by deep relaxation while maintaining a degree of awareness. This state resembles being absorbed in a story or experiencing deep feeling or emotion, which make one less focus of the surrounding, just like when we are immersed in an interesting activity. In this relaxed state, the subconscious mind becomes more open to suggestions, allowing for lasting changes in perspective and behavior.

The subconscious cannot differentiate between real and imagined experiences; thus, vivid visualization can trigger strong sensory responses. For instance, imagining eating a lemon can produce a physical reaction, demonstrating how our memories and feelings influence our experiences.

In hypnotherapy, we work with memories tied to unhelpful beliefs and values, reframing them to promote more positive perspectives. For example, someone with low self-esteem due to a critical parent may learn to view rejection as survivable and perfection as unattainable. Through hypnotherapy, they can develop healthier beliefs and greater self-confidence, ultimately fostering independence and self-acceptance.

When we are in a deep relaxation, the critical thinking part in our brain is slowing down, therefore we can access the subconscious mind, includes the memories and emotions. During this state we are more receptive to better suggestions.

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​3. Activities

A. Personal Goals​​​

  • Write down your issue that you encounter in your day to day life

  • Write down your goal to overcome your issue

B. Practice

  • Guided group hypnosis

day 2: How to do Hypnosis

1. How to do hypnosis 

A. Induction

Induction is a relaxation technique to help individuals come in to a state of hypnosis. This technique focusing more to calm the mind and body.

• Breathe, just count your breath

• Count a stair

• Scan the Body

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B. Deepening

Deepening used once the individual is in light state of hypnosis to bring them into a deeper state of trance. Usually it includes more of visualization and feelings. 

• Name your favorite place where you feel a sense of safe and comfort. Imagine yourself being in that place and you can feel, see, hear, smell every details of that space. If you feel comfortable enough, find a place to settle down or sit.

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C. Hypnosis with visualization and/or affirmation

Processing the beliefs, values, memories from the past and change it in to a new ones.

• Inner child work

• Positive affirmation

 

2. Activity
Guided hypnosis group

day 3: Self Hypnosis

1. Addressing “outdated beliefs & patterns"
 

A. Journaling Prompt
List three beliefs that you hold about yourself that you feel are no longer serving you. Consider how these beliefs were formed and how they affect your daily life.
 

B. Lead Visualization

Lead a visualization where participants envision a timeline of their life. Encourage them to identify significant events linked to their outdated beliefs. Ask questions such as:

• “What emotions come up when you think about this event?”

• “How did this event shape your beliefs about yourself?”

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​​C. Reflection Journaling

After the visualization, have participants journal about the insights they gained regarding their beliefs and feelings.

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2. ​Reframing the old beliefs

 

A. Creating New Beliefs:

• Writing New Affirmations: Guide participants to formulate positive affirmations that counteract their outdated beliefs. For example, if someone believes “I am not good enough,” they might write, “I am worthy of success and happiness.”

B. Visualizing the New Self

  • Future Self Visualization: Lead a guided visualization where participants imagine their future selves living out their new beliefs. Prompt them with questions such as:

    • “What does your life look like with these new beliefs?”

    • “How do you feel in this new version of yourself?”

  • Journaling Exercise: After the visualization, participants write about the experience and how it felt to connect with their future self.

day 4: Know your inner child

1. What is inner child

Inner child is a representation of past experiences, feelings, and unmet needs from childhood. This aspect influences current behaviors and emotional responses, because our early experiences significantly shape our beliefs, behavior, and emotional responses in adulthood.

 

2. Activities
a. Reflection Exercise

  • Journaling Prompt: “Recall a significant memory from your childhood. Describe the event, how you felt, and any beliefs you formed as a result.”

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b. Guided Visualization:

  • Inner Child Encounter: Close the eyes and imagine walking into a safe, nurturing environment. Visualize a younger version of yourselves in this space. Observe the child’s emotions and express love or reassurance.

  • Questions to Consider: “What does your inner child need? How can you support them?”

day 5: Inner child work

1. Inner child work

Inner child work is a method that involves connecting to our inner child and its’ unmet needs that manifest in adult life, so we can address unresolved issue and help them have a better understanding about certain things in the past.

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2. Activities
A. Dialogue with Inner Child:

  • Inner Child Work Self-Hypnosis: Using the hypnosis technique, imagine the small version of you. The adult self asks the child questions like: “What do you need from me?” or “How can I help you feel safe?”

  • Reflection: After the hypnosis, participants journal about what they learned from their inner child.

day 6: Anchoring with self hypnosis

1. Creating a script for anchoring

Anchoring involves creating a mental association with a specific trigger (like a word, gesture, or object) to evoke desired states of mind.

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2. Integration & future practice


A. Script development:

  • Guided Script Writing: Provide a template for participants to create their anchoring script. Include sections for identifying the desired emotional state, visualizations, and affirmations.

  • Example: “As I breathe deeply, I visualize a warm light surrounding me, filling me with confidence. I repeat to myself, ‘I am capable and deserving of love."

    B. Integration Exercise:

  • Daily Practice Commitment: Set specific times in your daily routines to practice scripts. Create a simple checklist to track your progress. Take a few moments each day to check in with their emotions and practice self-hypnosis techniques.

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3. Activity
Guided hypnosis group

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