Hand warming script for digestive problems / for irritable bowel
syndrome (IBS):
IBS is a very common disorder that affects a high percentage of the
population. Clinical research studies have shown that hypnotic techniques
can be very effective in the management of distressing IBS symptoms
such as pain and bloating (Gonsalkorale, 2006).
Take yourself into a trance (this can be step1 of the rapid self-hypnosis
technique, see below). Place one hand on your abdomen. You will notice
that this will INEVITABLY lead to a feeling of warmth.
As your hand continues to rest against your abdomen you will not be able
to prevent the warmth from increasing, even if you tried.
Now place the other hand on top of the first hand so that the warmth can
increase still further.
Now use the POWER OF YOUR MIND to further increase this warmth.
Think of an image that will help to increase warmth to your hands, for
example thoughts of holding your hands in front of a glowing fire or
feeling your hands wrapped around a hot cup of tea on a cold day.
Remember that studies have shown it is indeed possible to increase
actual warmth in the hands by hypnotic imagery. Use the POWER OF
YOUR MIND to generate this warmth. Now find a way (again 'using the
power of your mind') to increase the warmth still further.
Now visualise a dial – like on a cooker or sound system, and turn the dial
up to increase the warmth.
The warmth from your hands is now spreading into the wall of your
abdomen, through your muscles (relaxing and comforting these muscles)
through the cavity of your body, and directly to the site of any discomfort
in your guts. As the warmth intensifies, comforting and calming your
intestines, this warmth and comfort can spread throughout your intestines
helping to improve any symptoms you have.
Remind yourself that whenever you need to, you can bring calm, comfort
and warmth to your intestines, just by bringing to mind the image of
whatever imagery was most helpful to you.
Open your eyes.
If you cannot WARM your hands, don't worry, focus instead on
increasing COMFORT.
---
RAPID SELF-HYPNOSIS
This need only last 3-10 seconds and should be practised regularly
(approximately hourly) to keep your adrenaline levels down.
Step 1:
3 long out-breaths accompanied by becoming aware of changes in
physical sensations
Breathing techniques may include imagery of:-
a) Breathing out your adrenaline up to a cloud in the sky
b) Feeling that you are on a swing, breathing out when the swing goes
down
c) Blowing out bubbles in which you place your worries and anxieties
Step 2:
Repeat a self-statement e.g. 'There is nothing I cannot cope with'
and /or
Focus on a confidence-boosting or relaxing image
and /or
Focus on a piece of music that evokes particular feelings (e.g. confidence
or calmness)
and /or
Focus on a perfume or aromatherapy oil that helps you to feel confident
/calm (or sun cream lotion if this reminds you of a relaxing holiday). You
can place this on the back of your hand whilst doing your self-hypnosis
and wear the same aroma during a stressful event to help you maintain
the good feelings.
Do this regularly to keep your adrenaline levels down.
--------------------
Susie, born in 1985,
(pseudo-)D and bloating April 2007-December 2010, now stable
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self-hypnosis for IBS - hand warming
