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Control your weight, size and shape with self-hypnosis

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Trance Formed Body


Chapter 1 Face Your Frustrations
Chapter 2 Identify Your Control Mechanisms
Chapter 3 Experience Your Natural Trance State
Chapter 4 Create Your New Body Image
Chapter 5 Reinforce Your New Body Image
Chapter 6 Undermine Your Belly Fat
Chapter 7 Discover Your Motivators
Chapter 8 Supercharge Your Goals
Chapter 9 Create New Attitudes
Chapter 10 Uncover Your Blocker Beliefs
Chapter 11 Replace Your Blocker Beliefs
Chapter 12 Harness Your Fears
Chapter 13 Access Your Internal Resources
Chapter 14 Win the Mental Game

Blink Induction
Deepening Staircase: Body Sculpting
Work with the Full-Length Mirrors
Power-up Motivator Beliefs into Attitudes
Replace Obsolete Beliefs with Supportive Beliefs / Attitudes
Redirect Fears and Create Supportive Beliefs / Attitudes
Reawakening Staircase: Body Sculpting / Count up


Chapter 1 Face Your Frustrations


Jean stared into her closet and shrieked, “I can’t take it anymore. I’m so fat. None of my clothes fit.”

John startled but quickly understood as he slouched in his oversized chair with his belt unbuckled and his pants loosened.  He, too, was extremely uncomfortable with his size and said with an intensity that surprised him, “I hear you. Just look at me. I’m the same way.”

She walked over and sat across from him. With tears in her eyes and pleading in her voice she asked, “What are we going to do?”

John looked at her with concern but could only sigh.

“We can’t keep going on like this,” she said. “We’ve got to do something. I don’t want to end up with any of those terrible conditions overweight people get. On top of that, I am really beginning to resent how people look at us.”

“We’ve tried just about every diet out there,” he said. “I’m not sure what we should do.”
“I know,” she said. “We initially get excited and then after a while we just stop doing it.”
“And our weight goes back up,” he said.

“I just don’t think I can go through that again,” she said.

“Me neither,” he said. “I tell you what let’s do. We’re smart people. Maybe we can figure out our own plan. We know what we need to do and we’re already eating healthy foods.”

“Yeah, I know,” she said. “But for some reason, we just can’t take any pounds off."

“So what are we missing?” he asked.

“I don’t know, I don’t know,” she said. “But it’s got to be something mental or emotional or motivational or something else entirely. I just know there has got to be something we’ve completely overlooked.”

“Jean,” he said, “we will figure it out. But right now it’s pretty late, and so before we get really down on ourselves, we need to call it a night and start fresh tomorrow.”

John and Jean drug themselves out of their seats, got ready, and fell into bed, both thinking about what it must be that they missed during all their attempts to get control of their weight.
The next day Jean came home from work and said, “John, you’ll never guess who I had lunch with today.”

Holding his fingers to his forehead he said, “Yes, I can. It was Betty.”

“How did you know?” she asked.

“I’m psychic,” he laughed. “Not really, she just called and told me about your lunch and said she’s got great news but she wouldn’t tell me. She said that would spoil the surprise.”

Jean was already dialing before John finished his sentence.

“Hi, Betty, it’s Jean, I hear you have some good news?” she asked.

“Oh, I’m so excited,” Betty said. “There is this fun couple who live on the first floor of our building. We’ve known them for a long time. We see them all the time at the condo social events and out walking or getting the mail, but I never really knew what he did.”

“But now you do?”

“Turns out, when I was getting our mail, I talked with a neighbor about trying to lose a few pounds, and she said I should talk to the hypnotist on the first floor.”

“I never thought about using hypnosis, but I guess we need to find out if it can help,” Jean said. “Who is he?”

“Dr. Bob DeGroot. He knows about psychology and hypnosis.”

“That’s great,” Jean said. “Maybe he can just hypnotize us to lose weight.”

“I don’t know about that,” Betty said. “But I was just so excited, I called him and he said he’d be happy to meet with us and answer any questions we have.”

“Thank you so much, Betty. I owe you big time on this one,” Jean said.

“That’s all well and good, but here’s the deal. Ed and I want to be there,” Betty said.

“Really?” Jean asked.

“You know we’ve been trying everything we can to lose weight,” Betty said. “We’ve even thought about surgery. But we’re open to exploring other options before we take such a drastic step.”

“I didn’t know,” Jean said. “Of course, you can be there. You know Bob, and if he can help, it would make sense for the four of us to work together. Maybe we can even keep each other from those desserts we eat at work.”

“You’re on,” Betty said.

“What do you know about this guy professionally?” Jean asked.

“Ed did a quick search and it turns out he’s a doctor of clinical hypnotherapy with all sorts of other credentials in psychology and counseling,” Betty said.

“How soon do you think we could meet with him?” Jean asked.

“Would tomorrow evening around 6 o’clock at our condo be early enough?” Betty asked.

“First,” she said, “let me check with John to let him know what we’re planning. Could you hold on for a minute?”

“Of course,” Betty said.

Jean called out, “Hey, John.”

“What?” he asked.

“There’s a doctor of clinical hypnotherapy –

“A what?” John interrupted.

“A hypnotist,” Jean said. “Betty and Ed know him because he lives in their condo building. Betty talked with him, and he said he’d be happy to meet with us about our weight problem. Betty said she could set it up for tomorrow evening around 6 o’clock at their place. What about it? Are you up for it?” she asked.

“With you and Betty ganging up, do I have a choice?” he asked.

“Ha, what do you think?” Jean said to John as she turned back to the phone.

“OK,” Jean said. “Tomorrow evening will be good for us.”

“I’ll call Dr. Bob back to firm up the time,” Betty said.

“What can we bring?” Jean asked.

“Nothing at all,” Betty said. “You know how much I love hosting our little get-togethers.”

“Then,” Jean said, “I’ll fill John in on Dr. Bob’s background, and we’ll see you tomorrow.”


Chapter 2 Identify Your Control Mechanisms

The next day, John and Jean arrived early at Betty and Ed’s condo. They spent a few minutes settling in before there was a knock on the door.

Ed jumped up and welcomed Dr. Bob DeGroot.

Introductions went quickly, and everyone got comfortable.

Betty spoke first. “Doctor, can you just hypnotize us to lose weight?” she asked.

“Betty, everyone,” he said. “I’m retired. Call me Bob.”

Heads nodded.

“Now to answer your question,” Bob said. “I can teach you how to use self-hypnosis with your eyes open so you can read yourself into trance, read your own weight, size, and shape-related suggestions, and then bring yourself back out of trance.”

“That would be great,” Betty said.

“As I understand from Ed and Betty, you’ve all tried different diets that seemed to work well initially, but over time and for various reasons, you weren’t able to stay with them,” Bob said.

“Yes,” Jean said. “It’s like I was telling John. We know what to do, but no matter what, we just can’t seem to do it over the long haul.”

John, Betty, and Ed each nodded their heads in agreement.

“That’s fairly common,” Bob said. “There are six primary areas controlled by your subconscious mind that can cause that to happen and interfere with your long-term success.”

“We’re all ears,” Ed said.

“Does everybody have a weight goal in mind?” Bob asked.

Heads nodded and Ed volunteered, “I’d like to weigh 175 pounds.”

“I want you think about your number and tell me what that physically looks like for you.” Bob said. “Now don’t respond out loud. Just answer the question to yourselves.”


“What do you mean?” Betty asked. “I couldn’t tell by my number what I would look like. I hadn’t thought about it that way.

“Well,” Bob said. “In the long run, your subconscious mind controls your weight, size, and shape. The last image it holds of you is what gives you the bodies you have now.”

“If that’s the case,” Ed said, “doesn’t my goal of 175 pounds cover that?”

“Not really,” Bob said. “The subconscious mind does better with pictures, imagery, symbols, and emotions than it does with numbers. That’s one of the main reasons that you want to clarify exactly what you want your body to look like. If it helps, you can use pictures of yourself at that size, and shape.”

“My goal of weighing 125 pounds means what then?” Jean asked.

“Unless you can clearly see what that physically looks and feels like,” Bob said, “it’s really too fuzzy for your subconscious mind to work with. It’s easier for your subconscious mind to imagine size, and shape than it is to imagine 125 pounds. If you can’t imagine what that looks and feels like, how can your subconscious mind create that for you?”

“Yeah,” Jean said. “I understand.”

“The more the subconscious experiences and accepts the design, structure, size, texture, color, temperature, taste, smell, sound, and any emotion you might associate with your body image, then the more real it becomes,” Bob said. “The more real that image becomes, the more it’s possible for you to achieve it. So your first goal will be to get the subconscious mind to accept and believe as real, this new image of the size and shape you want that’s right for your body’s height and frame.”

"Frame?” Betty asked.

“Skeletal bone structure,” Bob said. “Some people have big bones and some people have smaller ones.  That would, of course affect weight and shape goals.”

“Uh huh,” Betty said.

“Use one of those online calculators or charts that takes your height and frame into consideration to find out what your weight range should be,” Bob said. “You can use this for reference to help you zero in on images.”

“We can do that,” Ed said.

“After you’ve done that,” Bob said, “we probably won’t talk much about weight in terms of pounds but rather focus on what the subconscious mind can use to help you.”

“And that’s size and shape,” Jean said. “I think we’ve got that now.”

“Stress is another area that can stop your efforts cold,” Bob said. “When you’re stressed, your body pumps a lot of chemicals such as insulin to convert calories into fat and cortisol to put the fat on your bellies.”

“Oh, that’s where I think I’ll need the most help,” Betty said.

“I think she speaks for all of us,” Ed said.

“It’s unfortunate that as soon as you start making progress, stress can step in and add fat where you least want it to go,” Bob said.

“We should start with that,” John said.

“I’ll put it early in the process,” Bob said. “After that, the next area that you’ll need to deal with at the subconscious level has to do with your motivation for achieving your weight, size, and shape goals.”

“I think we’re all pretty motivated or we wouldn’t be sitting here,” John said.

“That’s true,” Bob said. “Now let me ask you, with previous weight loss programs, when you hit the tough times, were those motivators strong enough to see you through?”

“Now that you put it that way, I guess not,” Betty said.

“A lot of times the process breaks down when the motivation fades,” Bob said.

“No doubt that could be part of the problem we’re having,” John said.

“What you’ll need to do then, “Bob said, “is look to your subconscious mind to discover both the obvious and the hidden motivators and get them directly connected to your size and shape goals. Once you find them, you’ll test their strength and then if you need to, I’ll show you how to power them up to maximum strength so they have enough force to carry you through.”

“That would be awesome,” Jean said.

“That sounds like something we need,” John said.

“I’m in,” Ed said. “Let’s go.”

“Ed,” John said. “I think we all want to hear about the other areas.”

Smiling, Bob said, “Yes, there are just a few more issues operating at the subconscious level that can put a stop to your efforts that you don’t want to overlook.”

“We’re all ears,” Ed said.

“Everyone holds certain core beliefs that operate at the subconscious level. These core beliefs guide your thinking and behavior in all areas of your life, including eating.”

“There are subconscious beliefs that say ‘eat?’” Betty asked.

“Yes,” Bob said. “As you’ve discovered, most diets, when followed carefully, do tend to work for a while but then as soon as you are no longer ‘consciously’ vigilant, your subconscious mind steps back in, takes over, and returns you to what it ‘believes’ your weight should be. These mostly obsolete beliefs that are wrong for you now, still control your weight, size, and shape and will continue to do so until you change them. I call them blocker beliefs.”

“Can you give me a specific example?” Jean asked.

“Let’s do two quick examples,” Bob said. “The first is how your subconscious mind takes control when you are not focusing on the task directed by the conscious mind. That could be anything such as changing your pattern of breathing to changing your pattern of eating. And the second example will be with a specific blocker belief.”

“This should be interesting,” Ed said.

“Let’s go then,” Bob said. “Take a deep breath through your nose, hold it, and now let it out slowly through your mouth. Again, take a deep breath through your nose, hold it, and now let it out slowly through your mouth. Now continue to breathe that way while we talk about one of the blocker beliefs.

“Suppose you believe that you must clean your plate of all the food,” Bob said. “That may have been important when you were young, but now it’s wrong for you. This means you’ll need to modify that obsolete belief to something along the lines of, ‘I only eat what I need and throw the rest away.’”

“Oh, that would be so hard to do,” Betty said.

“Wasting food is tough,” Bob said. “That’s why I used that example. But doesn’t that point to another one of your core beliefs?”

“Yes,” Betty said. “That’s been ingrained in me since I was very young. Maybe some of these childhood beliefs like believing in an actual tooth fairy need to change.”

“So you’ll need to work on different strategies and supportive beliefs to help change that counterproductive belief that blocks you from achieving your goal, to something completely acceptable. If you don’t, your subconscious mind will make sure you eat everything on your plate.”

“But if these supportive beliefs are like positive affirmations, we’ve used them repeatedly in the past. They didn’t take hold,” Betty said.

Bob smiled and said, “That’s because you’ve been trying to change them at the conscious level rather than at the subconscious level where they operate. Hypnosis will help you communicate those ideas or new beliefs directly with the subconscious mind.”

“So they have to be changed where they work?” John asked.

“Yes,” Bob said. “And by the way, how are you breathing? Are you breathing in through your nose, holding it, and then breathing out through your mouth?”

“I think not,” Ed said.

“What happened?” Bob asked.

“We got distracted by …” Ed said.

“Yes, Ed,” Bob said. “Once you get distracted from your diet, your subconscious mind takes over and returns your behavior to what it knows and believes you should do, which includes eating more.”

“Your point is well taken,” John said.

“And the next thing that can sabotage us?” Ed asked.

“Oh, you’ll like this one,” Bob said. “There is a wonderful pair of biological brain structures called the amygdalae. From prehistoric times they’ve used fear to keep you safe. Although they do other things, for weight, size, and shape control, what you need to be concerned with is their fear function.”

“I don’t see how we’re afraid to lose weight,” John said.

“Let’s explore that notion,” Bob said. “When these brain parts, we’ll just call the fear center, sense a situation that could be a threat to your survival, they react to keep you out of harm’s way. There is no thinking, just reacting.  They help you jump out of the way of a car coming at you or catch yourself when you trip. It’s all reactive, and that’s a good thing.”

“I can see that,” Ed said. “But I’m not sure how that applies to what we’re trying to do.”
“When your weight control actions cause changes that are perceived as threats, you’ll have a fight on your hands every moment of the day,” Bob said.

“How can what we’re doing to lose weight be perceived as a threat?” Betty asked.

“For one, a drop in the number of calories you’re consuming could be perceived by parts of your primitive brain that you’re entering a time of extreme scarcity of food and that could lead to starvation and ultimately death,” Bob said. “Or, even changing the types of foods you’re eating or changing your activities. Any of these changes could elicit subconscious hyper-vigilance to a possible threat that would cause this fear function to slow down or even stop your efforts.”

“We’re not talking about starving ourselves, are we?” Ed asked.

“Maybe, maybe not,” Bob said. “But you have something called the starvation reflex. This is a response to severely restricting the numbers of calories you take in versus what your body needs.

“If you do this longer than a couple of days, your body thinks it’s experiencing a famine and begins to slow your metabolism and hoard calories to survive,” Bob said. “So when this happens, you don’t use fat for energy. Your body wants to store it to use later, to keep you from starving to death, and that’s how you could gain weight.”

“I know about that,” John said. “The last diet we tried made me feel like I was starving. I was hungry all the time.”

“So what happened when you decided not to starve yourself?” Bob asked.

“We did this for almost a month, and when we gave up on that plan, it seemed like we couldn’t get enough to eat,” John said.

“And that’s the other side of the starvation reflex,” Bob said. "As soon as you increase the number of calories you take in, your body decides this famine is over and decides to add some extra fat to prepare for the next famine. It seems like the longer you’re on one of these type diets, the longer it takes for your body to recalibrate what it needs to satisfy your hunger.”

“Well that explains why we gain more weight than we lose after we ease up on strictly following the diet or when we change to a new one.” John said. “I’ll bet that’s what causes yo-yo dieting results.”

“That could be part of it,” Bob said.

“Oh my,” Betty said. “This fear center sounds like it can be hard to deal with.”

“It can be,” Bob said. “But the good news is that you can harness the power of your fear center and use it to your advantage. You can also retrain it so that it won’t fight you but rather support the change you need to achieve your goals.”

“That’s good to know,” Betty said.

“To be on the safe side so you don’t trigger the fear center,” Bob said, “target your fat reduction goals at one to two pounds a week. One pound is 3,500 calories.”

“I thought I could lose fat faster than that,” Ed said.

“You can,” Bob said. “But in addition to risking the starvation reflex, you might set an unrealistic expectation which is the first stage of burnout.”

“I think Jean and I experienced that more than a few times,” John said. “We’d start with big expectations to lose a lot of weight fast and then we’d hit a plateau, get frustrated, and give up.”

“Thank you,” Bob said. “You just named all four stages of burnout.”

“Are we going to have to count calories?” Jean asked. “It’s such a hassle.”

“It would be a good idea to know how many calories you need to maintain the body you’ve got versus how many calories you need to maintain the body you want.” Bob said. “That way you can begin to gradually reduce the number of calories you consume. There are calculators and charts online you can use to get an idea of what that would be, as well as, the levels you should target.”

“Any way you look at it,” Ed said, “we’re going to have to consume fewer calories than we use.”

“Yeah,” John said. “I guess we’re going to have to do that.”

“Again,” Bob said, “you really just want to get a picture of the amount of food it takes to maintain body you’ve got and the amount it would take to maintain the body you want. You might keep a daily list of what, when, and how much you eat to see if there are any patterns that could be interfering with achieving your goal. If there are, most of the time they’re pretty obvious.”

“I can see how that would tell us if we’re really starting to adjust or if we’re really just kidding ourselves,” John said.

“Our minds are pretty good at getting us to believe we’re not eating any more than we have in the past,” Bob said. “But most of the time that’s just not true. It all adds up and adds up fast.

“For example, you might think you’ve hit a plateau, or maybe start to think that what you’re doing isn’t working, or some other challenge is stopping your progress, when in fact you’ve just started to increase how much you’re eating,” Bob said. “Or you might be changing the types of foods you’re eating for higher calorie versions, or you could be decreasing the amount of physical activity you’re getting.”

“Or all of the above,” Ed said. “And I guess we won’t know for sure unless we begin to track what we’re doing now.”

“What you want is to get a good idea about your eating patterns and portion sizes,” Bob said. “Keep a close watch on it, at least until you’ve reached your goal. You really want to know the difference of how much you’re consuming now and how much you would consume at your target weight. Awareness of this difference is critical.”

“I never thought about how much I would be eating when I reach my goal.” John said. “But I guess if we don’t recalibrate to what that amount looks like, we might never get there.”

“John,” Jean said, “you’re the lab guy, why don’t you divide the food tonight based on how much we eat now and put that on one plate and then on another plate put the amount we will be eating when we get to our target weight.”

“That’s a great idea,” Ed said. “We’ll do the same.”

“If we have a week where we don’t lose our pound,” Betty said, “I guess that would be a good time to start tracking it for the next week so we can see what needs to be adjusted.”

“That’s it exactly,” Bob said. “The objective is to keep gradually rolling back the amount of food you consume each week until you start reducing your weight. If you want, you can do this without changing your current level of physical activity so you know it’s the calorie reduction that’s working.”

“How often should we do this?” Ed asked.

“I would suggest you adjust weekly so you can stabilize at that level before reducing the calorie levels again,” Bob said. “If you stall or aren’t getting the results you want, you would first check to see that you really are eating what you thought you were and if so, you could increase your physical activity levels or roll back more calories.”

“I can live with four pounds a month coming off permanently,” Jean said. “That way I won’t feel guilty buying new clothes because I know they’ll be used for a long-time. I really want to wear skinny jeans.”

“That’s a good example of focusing on size and shape,” Bob said. “The goal is to restore your body to what it would naturally and normally look like without this extra fat so that you can wear the types and sizes of clothes that are right for your body frame.”

“Bob,” Ed said. “I’m picking up that you steer away from using terms like losing weight. Am I right?”

“Yes,” Bob said. “I prefer to move in a positive direction and focus on what you want rather than what you don’t want.”
“How so?” Ed asked.

“In many situations, the subconscious mind doesn’t recognize or comprehend negative words so it’s better to avoid them altogether,” Bob said.
“What do you mean by negative words?” Betty asked.

“Instructions that say ‘don’t’ or ‘won’t,’” Bob said. “For example, young children spend much of their time in trance so what happens when you say to a child, ‘don’t fall down?’”

“Oh,” Betty said, “they almost always fall down. I guess it’s the same when you say, ‘don’t touch that - it’s hot.’”

“Yes,” Bob said. “That’s because in trance, the subconscious mind didn’t process the word ‘don’t’ and only heard the command to ‘fall down,’ or ‘touch that.’ By the way, did you notice that you can create a clear mental picture or image of ‘fall down,’ or ‘touch that?’”

“Weird for the kids, but I can see it happening,” John said.

“So we want to use words that create a picture for the subconscious mind?” Jean asked.

“The more detailed the better,” Bob said.

“But doesn’t weight loss speak to that?” Ed asked.

“It does,” Bob said. “But while doing that, it also brings up images we don’t want that could interfere with your size and shape goals.”

“Explain please,” Ed said.

“Suppose you heard that a friend had lost 40 pounds. A question that might come to mind would be, ‘was that intentional or did illness play a role?’”

“Oh, I would definitely think that,” Betty said.

“We don’t want to send mixed messages to the subconscious about what your true goal is and that is to reduce the excess fat stored in your bodies,” Bob said. “You don’t want to lose muscle and bone in the process, so giving the subconscious mind the clearest instructions you can is critical.”

“Apparently to the subconscious,” Ed said, “losing weight is losing weight, muscle, and bone or whatever.”

“As a side issue,” Bob said, “what do you normally do when you lose something?”

“Try to find it and get it back,” John said.

“Does anybody here like losing things?” Bob asked.

“I think I see where you’re going with this,” Ed said. “Losing weight is still losing, and we don’t like to lose so there might be more mixed messages running around in the background.”

“So for the sake of minimizing mixed messages,” Bob said, “we’ll keep the conversations focused on getting what you want.”

“Jean and I talked about wanting to tone our muscles so they keep us from the saggy baggy look,” John said.

“Getting that toned body look simply means removing the fat that’s covering the muscles you’ve got so they show through and define your look,” Bob said.

“How do we talk about what we want to do then?” Jean asked.

“Focus on your size and shape goals,” Bob said. “You want to imagine your body as slim, trim, and physically fit. Those are images the subconscious mind can work with so you want to keep those in front of you.”

“Now I understand,” Jean said.

“When your subconscious mind believes that this imagined slim, trim, and physically fit body is your true body size and shape,” Bob said, “it will automatically begin to guide you to act, eat, and move to create this body at the physical level.”

“You know,” Jean said, “there are times when I just don’t seem to be strong enough to stick with something I know is working. Is there something you can add into what we’re going to do to help with that?”

“Yes,” Bob said. “That’s the final area we’ll explore. Everyone has internal resources such as passion, courage, and desire that will come out when you care about something deeply enough."

“Can we start there,” Betty said.

“Since you’ve all been down the road of disappointment before,” Bob said, “I’m going to suggest we use this component at the end to cover anything else that might interfere with your long-term success.

“I’m beginning to understand how the subconscious mind is maintaining our body’s size and shape,” Ed said. “What I’d like to know is how hypnosis will help us make the changes we need to make with our subconscious minds.”


Chapter 3 Experience Your Natural Trance State

“Good transition,” Bob said. “I think this is a good time to start to understand the basics of hypnosis. That way you’ll be able to make an informed decision about using it to help you achieve your weight, size, and shape goals.”

“You might have noticed I’m a little skeptical.” Ed said. “So I really need to be more comfortable with this.”

“I’m glad to hear that,” Bob said. “That’ll help make sure we don’t miss anything.”

“Ed,” Betty said. “Behave.”

“I’m with Ed on this,” John said. “I’ve seen a hypnosis show and have some questions about how they got those people to do those crazy things.”

“To begin with,” Bob said, “stage hypnosis has but one purpose and that is to entertain. To understand what’s happening on the stage, we’ll need to take some time to understand hypnosis for what it really is.”

“OK,” John said. “But I still want to ask the questions.”

“Absolutely,” Bob said, “We’ll get through all of those for sure.”

“That’ll help.” John said.

“First and foremost is to understand the trance state is as natural and normal as your wide awake or your sleeping states,” Bob said. “For example, have you ever got caught up in a movie or a good book and felt emotions, excitement, and suspense?”

“All the time,” Jean said. “I can really get carried away with some of the novels I’m reading and, boy, some movies open the floodgates of emotion.”

“Me, too,” Betty said.

“Uh huh,” commented Ed and John almost in unison.

“Hey there now,” Jean said. “You get as caught up in your action movies as much as I do in my chick flicks.”

“See how easy it is to go into trance?” Bob asked.

“I guess so,” John said.

“Let’s look at couple more common trance events,” Bob said. “Have you ever been so mentally focused on something that you missed your exit while driving? Or, how about arriving home and not remembering the trip?”

“Guilty as charged,” Ed said.

“I played sports in college,” John said. “Mostly downhill skiing and we were trained to practice by imagining going down the course executing each turn perfectly. It was easy to get caught up in that and lose all track of time. We called it getting into the zone.”

“So there you have it,” Bob said. “Each of you has experienced trance in different situations from reading a book, to watching a movie, to missing an exit, to competitive skiing. Whether you call it getting in the zone, hypnosis, or trance, they’re all the same thing.”

“Are you saying we went into trance when we did that?” Jean asked.

“Sure,” Bob said. “Again, trance is a naturally occurring state in which you are able to bypass the internal reality check function of your conscious mind. This reality check would tell you that the characters in the novel you’re reading or the movie you’re watching aren’t real. But what fun is that?”

Ed took in a deep breath and let it out as he said nothing but, “Oh, boy.”

“There are really just two conditions that are required for hypnosis to occur,” Bob said. “First, we have to get by this reality checker I just mentioned so it doesn’t interfere by telling us what’s real and what’s imagined. And second, we need to selectively choose supporting evidence that what we’re imaging is real, at least to the subconscious mind.”

“What do you mean by supporting evidence?” Ed asked.

“Suppose you were to imagine your body being at your targeted size and shape,” Bob said. “As soon as you can imagine that, you’ve bypassed your reality checker.”

“You got that right,” Ed said.

“Funny,” John said.

“That was quick,” Bob said. After the laughter let up, Bob continued. “Imagining your body at the size and shape you want starts the process. When you then add something like seeing yourself wearing smaller size clothes for that image, you’re selecting evidence to support your image of your body’s new size and shape while at the same time ignoring equally valid contradictory evidence.

“In your mind you’re rationalizing that your smaller size clothes wouldn’t fit unless what you imagined about your body size and shape is true. And because they do fit, it means your body must be that size and shape. That’s the evidence the subconscious mind uses to know that it’s real.”
“It’s like adding props to a stage show to make it more real for the audience,” Betty said.

“That’s it exactly,” Bob said. “All those are aids to your imagination. Notice that there is evidence to the contrary as well. For example, the stage floor, the lighting, and other evidence of a conscious reality. What you do in hypnosis is enhance your ability to select the evidence that supports your imagined goal and ignore the rest.”

“If that’s supportive evidence I got it now,” Ed said.

“The psychological process involved is called selective thinking,” Bob said. “You select what you want to think about and what you want to let fade into the background.

“After you start seeing actual changes in your body’s size and shape,” Bob said, “the supporting evidence moves from your imagination to the realm of conscious reality.”

“I think I better understand why we need to add the detail of what we’re imagining,” Jean said. “But first, don’t we have to get past the reality checker you mentioned? How can we do that?”

“There are several ways to bypass it,” Bob said. “I’ll teach you what hypnotists call trance inductions to help you quickly go into trance.”

“Good,” Jean said. “But if we all go in and out of trance all the time, how do we do that without using a trance induction as you call it?”

“You could relax your mind so that it is no longer on alert for the unreal. Boredom does this when it leads to a trance called day dreaming,” Bob said.
Jean started laughing and said, “I’ve been to many lectures that took me right into trance.”

“Another way,” Bob said, “is experiencing sudden strong emotions ranging from joy to fear that can jolt or stun the conscious mind out of action. You might instantly become speechless or motionless. Even momentary mental confusion can cause trance. It’s the fight, flight, or freeze reaction.”

“Kind of like the deer-in-the-headlight look,’” Ed said.

“That’s it,” Bob said. “Also physical pain automatically puts the person experiencing it into trance. And there are some really powerful ways to use hypnosis to lessen the pain a person feels.”

“Is that why some dentists use hypnosis?” Betty asked.

“Yes,” Bob said. “Some people are too anxious or afraid of needles or are allergic to the medication used to numb the nerves. Hypnosis does a very efficient job in this setting, calming the person, removing fears, and controlling pain.”

“What about other ways we go into trance?” Ed asked.

“Rituals quickly bypass the reality checker, especially if led by an authority figure,” Bob said. “Monotonous repetitions such as a drum beat, chanting, music, or even stripes on the highway can quickly numb the mind into trance.”

“Ed and I have a favorite song,” Betty said. “We just get caught up in it and lost in our memories.”

“Yes,” Bob said. “Music we personally like can carry us mentally away to an imaginary place. And like you and Ed, a lot of people have a song that holds special meaning.”

“We have special song, too,” Jean said. “And when we hear it we say, ‘That’s our song’ and off we go into good memories and feelings. It’s so real.”
“Many people will play classical music softly in the background when they go into trance to help with full brain absorption and learning,” Bob said.
“How’s that?” Ed asked.

“It’s a right brain or left brain thing,” Bob said. “Left brain is logical and right brain is creative. The left brain reads, and the right brain imagines what’s being read. The two sides of the brain are connected by a bundle of neurons. Music helps carry the logical to the imaginative.”

“We don’t have any classical music,” Ed said. “How about something else?”

“Some easy listening music might do,” Bob said. “But classical music is mathematically defined and has a positive effect on the mind and body. For now, better to stick with what the research, and in this case, personal experience shows works best.”

“OK,” John said. “Can we go back to getting past the reality checker?”

“Of course,” Bob said. “One of my favorite ways to bypass the conscious mind’s reality checker is to simply give yourself permission to do so by saying something like, ‘Just imagine,’ or, ‘Pretend.’

“For kids, an easy induction is to say ‘let’s go to the land of make believe and pretend.’ That gives them permission to bypass reality. After that, you select the supporting evidence to create a story with lots of sensory stimulating picture words.”

“Just that easy?” Ed asked.

“Usually yes,” Bob said. “You can make it easier to set up the leap into trance by giving yourself permission to imagine something strange and wonderful. For example, Alice went down a rabbit hole. That made it OK to believe all those strange things could be happening to Alice.”

“So maybe it’s not as complex as I’m making it out to be?” John asked.

“Actually, it’s easier done than said,” Bob said. “Let me demonstrate”

“Do you remember what a chalkboard is?” Bob asked.

Everyone nodded.

“Does anybody have any good memories about the chalkboard?” he asked. “Remember chalk dust getting on everything or remember writing on it?”
Heads nodded.

“Now just imagine yourself in a room with a chalkboard when someone scrapes their finger nails across it making that loud screeching sound that grates on your nerves. See it, hear it, feel it. Notice how this causes a shiver down your spine.”

Everyone groaned. John’s eyes went wide and then he shook his shoulders.

“Just to be sure, let’s do another example,” Bob said. “Here we are in Betty and Ed’s home. You know the refrigerator is in the next room. But now for just a moment let’s pretend that you’re standing in front of that refrigerator staring at the door. Take a deep breath and let it out to help you get that picture clearly in your mind. Everyone have it? You can nod when you’ve got it. Good.

“Now imagine opening the door and seeing a jar of cold juicy dill pickles. Watch as your hand takes that cold jar out of the refrigerator and sets it on the counter. Open the jar and reach in and take out a big juicy dill pickle. Feel the wet cold juices dripping onto your hand. Now bring it to your mouth and bite into this big, cold, juicy dill pickle. Feel the crunch as you bite into it. Taste it. Feel the cold dill juices running under your tongue. Smell it. Feel it chill your teeth.”

“Enough,” John said. “My salivary glands are hurting.”

Everyone laughed and nodded in agreement. They had all experienced it.

Bob said, “Notice how that multi-sensory imagery of the pickle provided enough supportive evidence that it caused you to salivate, or how the fingernails on the chalkboard caused a shiver down your spine. Are either the chalkboard or the pickle right here right now?” he asked.

Heads shook no.

“Be clear that while neither the chalkboard nor the pickles are present, the physical effects occurred anyway,” Bob said. “The subconscious mind doesn’t do a very good job of distinguishing what’s real and what’s imagined. It has difficulty telling the difference between a real pickle and an imagined one.”

“That’s really amazing when you think about it,” John said.

“What’s so important to realize,” Bob said, “is that just by imagining something with a lot supporting evidence using multi-sensory input that’s not even present in your conscious reality, you can still get the subconscious mind to make physical changes in your body. Isn’t that what you just demonstrated you could do?”

“We did, didn’t we?” Betty said.

“In our earlier examples we talked about having a physical and emotional reaction to the books and movies. The characters in the book and movie were not real, but rather creations of the author who was able to engage you so completely in the story that you imagined them to be real enough to feel emotions, shed tears, laugh, or have any number physical and emotional reactions,” he said.

“That’s hypnosis?” Betty asked.

“Sure is,” Bob said. “Any time you imagine something that is not present in your conscious reality, and your body responds physically and emotionally as though your imagined world were real, you’re in trance.”

“Imagining some story put us in trance and caused our bodies to respond?” Jean asked.

“As soon as you narrowed your focus to selective elements and evidence of the story, you automatically began to discard other non-supportive evidence such as the exit signs in the theater,” Bob said. “Out of everything bombarding your senses, you tend to select the evidence you want to believe at the moment and create your reality out of that.”

“And just by being in trance and using our imaginations we can change our bodies?” John asked.

“Absolutely,” Bob said. “You demonstrated that a couple of times already, haven’t you?”

“I guess so,” John said.

“Now think about the physical changes your subconscious mind could make to your body when you make it believe that it should be creating and maintaining a body that is slim and trim.”

“Like salivating or shivering because that’s the response you targeted with the imagery you presented,” John said.

Bob nodded his head and said, “Once the subconscious mind believes something to be true, it will do what is necessary to cause that belief to come to be true in the world of conscious physical reality. Whether that’s salivating from an imagined pickle or becoming slim and trim by imagining a different size and shape for your body.”

“This is a little scary to me when you think about living some fantasy as though it’s real,” Betty said.

“Yeah,” Ed said. “How do we know what’s real then?” he asked.

“During your everyday waking state, the reality checker in your conscious mind functions to help you separate the imaginary from the real,” Bob said.

“The conscious mind will keep the imaginary in the unreal bin?” Ed said.

“That’s right,” Bob said. “Hypnosis helps you get around that. If you don’t, it will get in your way with its reality detector on high alert and fight you before you even get started.”

“What if I can’t be hypnotized?” Ed asked. 

“That’s a good question,” Bob said. “Not everyone can go into hypnosis all the time whenever they want. But everyone does go into trance from time-to-time whether they intend to or not. It’s a normal state of being, just like dreaming when you’re asleep.”

“OK then, how would I know when I’m in trance?” Ed asked. “We weren’t relaxed when we imagined the chalkboard or the pickle. I thought we had to go into deep relaxation in order to be in hypnosis. We didn’t do that.”

“Yeah,” John said. “Everyone I’ve seen in a hypnosis stage show that were supposed to be in trance looked like they were sleeping or totally out of it.”

“Relaxation is commonly used as a part of many hypnosis inductions because it makes a person less anxious and therefore more receptive to suggestion. But that’s not necessary for hypnosis to occur. Think about our earlier examples of going into trance reading a book or watching an exciting movie. Were you relaxed, alert, or even tense?”

“I certainly wasn’t going to sleep, that’s for sure,” Ed said.

“Relaxing the body and then relaxing the mind can be used as part of a hypnotic induction that will prepare you to bypass the reality checker. But again, relaxation is just one method to do this. When you’re using self-hypnosis with relaxation and you’re really tired, you could definitely drift off into natural sleep.”

“I like that idea,” Jean said.

“If you were to observe a sleeping person and a person who used relaxation to go into trance,” Bob said, “while they may look the same, there would be some very big differences. Studies using functional magnetic resonance imaging, better known as an fMRI, demonstrated that different parts of the brain were active when the person was in hypnosis than when they were in normal sleep.

“Another big difference is that you can do some pretty extraordinary things during hypnosis, such as complete anesthesia for the whole body or just parts of it, to changing core beliefs held deep in the subconscious mind. These things can’t be done in ordinary sleep or ordinary waking state.”

“What about controlling our minds during hypnosis?” Ed asked. “I see the people at the hypnosis show do some pretty amazing things, and it looks like the hypnotist is telling them what to do and they are helpless to do otherwise.”

“The people who volunteer for those shows of course are highly motivated to do what the hypnotist tells them to do,” he said. “But it’s the power of their own minds that enables them to do those things, not the power of the hypnotist.

“Let me give you some examples. I can ask you to relax, but can I make you relax?”

“No,” Ed said.

“What if I asked you to close your eyes? Could I force you to do that?” Bob asked.

“No, I don’t see how,” Ed said.

“What I can do is ask you to do the things that will prepare you and guide you into hypnosis, but you have to do the work,” Bob said. “So, with that explanation, you can understand that you put yourself into hypnosis. That simply means all hypnosis is really self-hypnosis, doesn’t it?”

“I get it now,” Ed said. “I’m driving the car and you’re giving me directions, but it’s still up to me to turn the wheel.”

“Yeah,” John said. “That’s a good way to look at it.”

“To help alleviate your concerns,” Bob said, “I’ll give you hypnosis scripts you can read to yourselves to induce trance, make it deeper, suggestions to use, and a process to reawaken you out of trance.”

“If we decide if we don’t like something, we can just re-word it or scratch it out?” Jean asked.

“Yes,” Bob said. “You’ll have complete editorial control.”

“Could you back up for just a second,” Ed said. “Can you go into a little more about what you mean by inducing hypnosis?”

“Isn’t using the words to ‘just imagine,’ an induction?” John asked.

“Yes, it is,” Bob said. “And we’ll use that a lot throughout the sessions. For your purposes, I’d like to use a more formal induction.”

“A formal induction does what?” John asked.

“A formal induction does a number of different things,” Bob said. “It will help you get focused, give yourself permission to go into trance, prepare you to go to a deeper level of trance, and open your mind to follow acceptable suggestions, first at the conscious level that then at the subconscious level.”

“The induction prepares us to go deeper?” Ed asked. “What does that mean?”

“Deepening means that once the induction gets you into a very light state of trance, there is a script you can read to go to a deeper level of trance.”
“What happens to us when we go deeper?” Ed asked.

“You gain different capabilities and have different experiences,” Bob said. “Think about hypnosis being a continuum from very light to very deep. Let me describe some of the things that happen at the different levels we’ll call light, medium, and deep.”

“This will be interesting,” John said.

“At the light level,” Bob said, “your attention and imagination become sufficiently engaged that the sounds and noises around you fade into the background. You’re still aware of them, but they’re not as intrusive.”

“Like a day dream?” Betty asked.

Bob nodded his head and continued.

“With light trance, people are sometimes startled and momentarily disoriented when they are abruptly brought out of trance.”

“That happens to me all the time,” Jean said. “I’ll be focused on something in the boutique and a customer will come in that I didn’t hear enter. You should see me jump when they call out to me. I must live in a trance.”

“This is usually why some people don’t even recognize that they’ve been in trance until they come out,” Bob said.

“Is that when I know clearly that I’m in trance?” John asked.

“That certainly could be,” Bob said. “One way to determine if you were in trance is based on whether you were engaging your imagination and if so, were you responding physically or emotionally to what you imagined.”

“So if I was being creative and imagining how I would decorate or layout items, I could be in trance,” Jean said. “But if I were doing some task such as threading a needle or calculating profit margins, that most likely would not be trance but rather just intense concentration?”

“I think that’s a good way to describe it,” Bob said. “When you go into hypnosis as you’ll be doing here, you will know you’re going into trance and so you’ll recognize the signs. It’s the unintentional trance that catches you off guard.”

Eager to move on, Ed said, “OK, I understand the light stage. What’s next?”

“The medium level,” Bob said. “When you reach this level you’ll know something different is happening. Your breathing will change rhythm by either speeding up or slowing down for a brief time and then continue on deep and slow. You might become sensitive to temperature changes. If we were using relaxation as part of the process, you might lose muscle tone.”

“What if I’m not comfortable the way I’m sitting or feel cool? Can I change position or pull a blanket over me without coming out of trance?” Betty asked.

“To some extent you will need to shift your focused attention away from your imagery and to that degree you will come up to a lighter state but not completely out of trance, unless you want to come out,” Bob said.

“That said, please adjust your position to make yourself more comfortable anytime that you’re doing this. Most of the time, you can just continue reading and go right back into trance. But if you’ve come up too far, I’ll show you a quick trance-induction method you can use to put you back just as deep as you were before.”

“OK, so the less we get distracted from what we’re doing, the better off we’ll be,” Ed said.

“Well, you wouldn’t want a movie you’re watching to be constantly interrupted, would you?” Bob asked.

“No,” Ed said. “That would certainly ruin the moment.”

“As much as you can, you’ll want to find a time and place where you’re least likely to be distracted. You’ll be using trance a number of times to help you achieve your goals. You can set an alarm clock if you have to do something at a certain time and you’re worried you might still be doing one of the trance sessions and not ready to come up and out.”

“That will work for me,” Betty said.

“One other point while we’re talking about it, you don’t want to go into trance while you’re doing something that requires your full attention like cooking, driving, or caring for infants or children.”

“That makes sense,” Ed said. “Betty, did you hear that?”

“Yes, Ed,” Betty said, rolling her eyes.

“OK,” Bob said, “let’s take a look at what you might experience at the deep level of hypnosis. By no means is it necessary to go to this level of trance for weight control, but I want you to be aware of some of the things you could experience at this level.”

“Good idea,” said Jean. “If something strange happened that I wasn’t ready for, it would certainly be cause for concern.”

“At this deep level you may feel detached. You may feel a pleasant state of euphoria. You may be very aware of your surroundings but lose any desire to shift position or answer the phone, because to you, at that moment, it might seem like too much trouble.  It’s as though you’d rather stay and enjoy the moment of this trance state.

“Also,” Bob said, “you may experience sensations of lightness and floating or experience sensations of heaviness and sinking into the chair. You might not remember part of the experience.”

“Is that like driving home and not remembering the trip?” Ed asked.

“Very much so,” Bob said. “You may have been in a light trance overall, but spontaneous memory loss is a characteristic of the deeper levels.”
“That’s a scary thought,” John said.

“Yes it is,” Bob said. “The more you know about hypnosis and how you continuously and spontaneously slip in and out of trance can be pretty important.”

“No kidding,” Ed said.

“One other characteristic you might want to be aware of that happens at this deeper level trance is analgesia or even complete anesthesia,” Bob said. “Experiencing that is not a part of the purpose of what we’re trying to accomplish, so we won’t intentionally do that. But you should be aware that it could occur spontaneously if you choose to go into this level trance.”

“That’s what you mentioned for dentists using hypnosis,” Ed said.

“At this level, it can happen spontaneously,” Bob said. “At the medium level you could suggest it and get it as well.”

“I’ll bet that’s why some people use hypnosis for natural child birth,” Jean said.

“That and to create a state of deep relaxation, reduce stress, achieve deep sleep, positive outlook, and get a feeling of well-being, among other things,” Bob said.

“What happens if I experience anesthesia on part of my body? Will it go away?” Ed asked.

“All the characteristic capabilities of each level of trance will go away as soon as you move up to the next lighter stage, unless a specific suggestion has been made and accepted to keep it,” Bob said.

“Well, does that mean what we did to achieve our goals will also go away?” Jean asked.

“Not at all,” Bob said. “We’ve been talking about the characteristics or capabilities available at different levels of trance depth. They enhance your ability to communicate with your subconscious mind.”

“Like hanging up my phone after I’ve made a call,” John said. “I got the information I wanted but no longer have the means to continue the conversation.”

“Exactly,” Bob said. “Hypnosis facilitates communication with your subconscious mind, just as your phone does with another person a long distance away.”

“I hate to be the one to bring this up,” Ed said, “but can we get hurt doing this?”

“Let me be very direct and clear,” Bob said. “In all my research, I’ve not found a single case where someone has been harmed by using hypnosis as you will be doing for weight control purposes.”

“I do have another question, and that is if I go into trance, are you sure I won’t get stuck and not come out again?” Ed asked.

“This is a very important question and one that everyone needs to be very clear about because unless you feel really comfortable about this,” Bob said, “you’ll have concerns in the back of your mind, which may prevent you from deliberately putting yourself into trance.”

“I was worried about that as well,” Jean said.

“Then let’s go ahead and address this now,” Bob said. “At the beginning of each of the hypnosis scripts that I give you, I’ll reinforce the fact that if something should happen and you need to be alert, you will be able to come out of trance immediately ready to do what you need to do.

“Further, since you’re the person putting yourself into trance, you’ll certainly be able to bring yourself out any time you want. And, at the end of each script, you’ll read a particular paragraph letting you know that you won’t be able to go back into this level of trance unless you bring yourself out when requested to do so. You’ll also read the count from ‘one to three’ with statements to bring you increasingly to full conscious awareness.”

“And if all that doesn’t work?” Ed asked.

“I’ve only come across a couple of instances where the hypnotist just let the person transition to natural sleep,” Bob said. “They evidently needed the rest. They didn’t stay long and they brought themselves out. But I have never heard or read about a single instance where the person didn’t come out of trance.”

Everyone nodded their heads in understanding.

“But just to be sure you’re comfortable, let’s work with a couple of examples,” Bob said. “Think about the last movie you watched where you were totally caught up in the story. After the movie, you might have felt a little dazed. Not quite able to think clearly. Thoughts of the movie kept floating in and out of your awareness.”

“Yes, I recognize that feeling.” Jean said, and everyone agreed.

“You were pretty deep in trance,” Bob said. “The movie ended but there was no one guiding you out of the trance. You had to find your own way back up to conscious reality, hopefully before you started driving anywhere.”

“Now it makes more sense,” Ed said. “I’ve never been stuck in trance in a movie, but I’ve watched a couple of them where it took a long time before I could concentrate on anything else.”

“Had you told yourself that you would come immediately awake if something required your attention,” Bob said, “you could bring yourself out of trance faster. But then again, before our conversation, you weren’t aware that those experiences were trances.”

“Now I’m much more comfortable with the whole idea of trance,” Ed said. “When I run into something as new to me as hypnosis, I really need to fully explore it before I can embrace it. But I’m totally on board now.”

Bob took a deep breath and said, “Hypnosis is the quickest, easiest, and most effective way to communicate directly with your subconscious mind so it knows exactly what you want to do with the size and shape of your body.

“You can drastically reduce the fattening and other ill-effects of stress by using effective coping strategies both with and without going into a formally induced trance.

“Through hypnosis, you will be able to find and power up motivators operating at the subconscious level to help you through the rough spots.

“It will help you find and change hidden blocker beliefs and turn them into supportive beliefs.

“Hypnosis will help you harness the power of the fear center so that it reacts to help you keep rather than stopping you from getting the body you want.

“And finally, there will be times when you run into a challenge where you need to call up some of your internal resources such as passion or courage or some other personal capability so that you to see it successfully through,” Bob said. “Hypnosis is a great way to identify and energize these resources.”

“Is that all?” Ed asked.

Incredulous looks and then laughter at Ed’s dry wit. It does come in handy.

“This has been a really good discussion,” Bob said. “If you want to use hypnosis to help you achieve your weight, size, and shape goals, I’ll be happy to guide you through the process.”

Heads nodded enthusiastically.

“We’re ready,” John said. “When can we get started?”

“How about tomorrow,” Bob said.

“Anything we need to do?” Jean asked.

“Yes,” Bob said. “Find out what your weight range should be and see if you have any photos of yourselves when you were at that weight.”
“Anything else?” Betty asked.

“That’s all that we need for our next session,” Bob said. “I’ll bring copies of the hypnosis scripts’ and we’ll take some time to go into trance and experience first-hand what we’ve been talking about.”

“Same time tomorrow?” Betty asked.

Heads nodded. Growing expectations and anticipation of going into trance were high on everyone’s mind.

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Trance Formed Body

© 2015, Robert P. DeGroot, M.Ed., D.C.H.
All rights reserved.

This book is not a substitute for conventional medical or mental health advice and care.



Every reasonable effort has been made to ensure the accuracy of information and the processes incorporated into this text. However, even with this effort, understand that any application of the methods provided herein is at the reader’s discretion.

Published by
Doctor Hypnosis, 1 Waterway Court, 1-C, The Woodlands, TX 77380
Trance Formed Body: Use self-hypnosis to change your weight, size, and shape.

ISBN: 978-0-9864058-0-8 (Paperback)

  1. Weight loss self-hypnosis. 2. Hypnosis scripts to lose weight. 3. Self-help weight control.
© 2015 - 2017, Robert P DeGroot