This article provides examples of how to achieve a deeper, more relaxed, self-hypnotic meditative state in addition to sharing techniques used by meditation and hypnosis programs. Once you apply these on a consistent basis, you will notice that you have stronger willpower to do those things you know are beneficial and to avoid those you know aren't.

If you'd like to learn more, I recommend searching for sites and books that detail meditation techniques, self-hypnosis, and affirmations. What I've done in this article is condense much of this information into one thorough article.

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I wish I could say that all you have to do is meditate or listen to my CD just once and *poof* you have all the programming you'll ever need and all the willpower of the strongest person. Unfortunately, this is not how it works. As with any skill, the development of positive behaviors requires practice. An hour a day would be great, if you could manage it, but 20-30 minutes a day is more realistic for most people. And for many others, 20-30 minutes every few days is about all they can do. Anything you do will help.

Here are the very basics of meditation and self-hypnosis. You can also use these tips to enhance any guided meditation or hypnosis tape listening experience and to improve results if you practice saying affirmations.

A. Get comfortable with back straight

Place yourself in a comfortable position. It doesn't have to be in that twisted up lotus position. Some people kneel on a pillow with another pillow between their feet and hindquarters. Others lie down. I often kick back in my favorite recliner. However you do it, there are 3 principles: 1. Be comfortable, 2. Keep your back and spine straight, and 3. Make sure you can easily breathe deeply.

B. Deep Breathing

Take several deep breaths beforehand and continue to breathe throughout the session. Don't get crazy with this and make yourself dizzy. Just breathe in, hold for a bit and slowly exhale. Try to imagine the oxygen flowing into your lungs and then slowly out into each part of your body.

Many sources recommend breathing in a ratio of 1:4:2 (or 4:16:8). Breathe in for a count of 4, hold it for 16, and exhale through the entire count of 8. After doing this, you will very quickly notice that you're able to hold your breath longer. If so, just extend the lengths to 6:24:12, 10:40:20, etc.

C. You don't have to be perfectly focused

Before I started meditating, I was a bit intimidated by the gurus who could sit still for an hour or two and focus on one absolute thought. When I started meditating, I (too quickly!) realized that my mind jumps all over the place. I was told that this was perfectly fine. And although it's best to stay focused, it's not necessary. In fact, sometimes it's wise to pay attention to where your mind goes as you may discover solutions to issues and problems.

And so, throughout the meditation, if you ever lose focus, then just return back to your breathing.

D. State/Imagine Goals and Affirmations in Positive Form

Your mind does not understand negations. It only registers the main words. For example, as a quick exercise, do NOT think of the pink elephant.

Did you think of it? Most people do. And so, if you say to yourself, "I will not eat sweets," your mind registers, "I eat sweets." "I will not eat in front of the TV" becomes just the opposite.

Thus, you should rephrase any "I won't" do this to "I will" do the opposite, and so on. Sometimes this can be tricky, but there's something very important to remember...

While in a relaxed state, if you're thinking about what you want in your life, but the words just aren't exactly what you want, your subconscious mind understands intent. And even if your intent is to not overeat, it's much more effective to state the positive and say, for example, "It's easy for me to set down my fork when I've eaten enough."

E. State/Imagine Goals and Affirmations in Present Tense

As you focus on your goals or state affirmations, your body and mind responds better if you imagine these goals already accomplished. Stating that you will exercise 4-7 times every week implies that it will happen sometime in the future. Instead, "I enjoy exercising 4-7 times every week." With this statement it's already happening.

With some affirmations, the person saying them knows all too well that it isn't true. For example, saying, "Vegetables and fruits are my favorite foods" when you'd kill for a hunk of cheesecake may feel silly. How you can overcome this is by both stating it in present tense and imagining it happening - what it would be like if it were true.

Also, you want to eliminate the word "try." When I lecture, I use this example: I place a pencil on the floor in front of someone and walk away. Then I say, "Try to pick up that pencil."

Usually, the person reaches down and triumphantly grabs the pencil and I'll respond, "Oh no, wait a minute. I didn't tell you to grab the pencil. I told you to try!"

So, an affirmation such as, "I will try to eat foods that are high in fiber" is a worthless affirmation. Yes, there is "intent," but associated with this intent is implied failure. It's much more effective to say, instead, "I enjoy eating foods that are high in fiber."

F. Use More Senses to Improve the Results

The more senses you bring into the experience, the more real and permanent it becomes. As you imagine your goals accomplished, you want to use sight, sound, touch, emotions, even taste and smell.

And don't limit yourself to things you will notice. Also imagine how others would think of your renewed confidence and vigor. Think about what others would say to you, how they'd look at you, and so on.

Another trick is when the image is a strong, positive image, make it as colorful as possible in your mind's eye. Then, if you really want to enhance the positive programming, make it into a movie - moving pictures. Don't just see a snapshot of yourself a year from now having lost 1-3 pounds every week. See yourself doing something that you enjoy. Many people imagine trying on clothes or going for a walk on the beach.

(Conversely, if a memory or an image troubles you, one way to lessen its impact is to turn it into a black & white picture, frame it, then move it further and further behind you as you walk away. So remember, negative or troubling becomes a still black & white picture. A positive and empowering image becomes a color movie.)

During hypnosis, when the client totally immerses themselves in the suggestions and uses as many senses as possible, they actually become MORE in control of their mind and their behaviors. As a result, they develop even more willpower. This contrasts what some people think about hypnosis. Some believe that they lose control. In fact, it is totally the opposite. Just like the yogis who can control their heart rate, for example, when a person meditates and practices hypnosis, they become more in control - even when guided by a hypnotist.

These are things you can do to enhance your meditation or self-hypnosis session and better strengthen your connection between the conscious and subconscious mind.

Techniques Used by Guided Imagery and Hypnosis Programs

The following are techniques used most guided imagery or hypnosis tapes and CDs. What you'll find, however, is that these use only one, sometimes two, of such techniques - but they still help people achieve good results. In other words, meditation in any form works provided it isn't clouded with doubt and negativity. It's just that some forms work better than others. Forever Slim is the only program on the market to use every one of these techniques, which is why the results have far surpassed any seen thus far. However, as I describe these techniques, using the Whole-Mind Advanced Hypnosis and Guided Imagery CDs as an example, even if you don't have Forever Slim, you can still enhance and improve upon any guided meditations you listen to.

In creating these CDs, the music is what I first explored. The goal was to take people places by not only the voice, but also by the music. After an exhaustive search, the band Transoceanic was found. Based in Europe, their music is used by professionals in the alternative healing arts as it helps people achieve wonderful states of relaxation and peace.

This CD doesn't just play the music in the background. The guided meditation was written with the music in mind, allowing the music to enhance the experience and contribute to and interact with the images and feelings brought about by the words.

There are specific frequencies associated with the different brain wave states: Beta (20-13 Hz, awakened state of consciousness), Alpha (13-7 Hz, relaxed state of creative flow, of no time and limitations), Theta (7-4 Hz, deeply relaxed meditative state at edge of sleep - difficult to achieve consciously), and Delta (4-0 Hz, sleep). The first song is entitled "Getting to Delta" and when you listen, you will hear it gradually slowing down over a 15 minute period. Just the music alone helps your brain move into the more effective Alpha and Theta states. But there's much more going on...

After finding the music, I asked a singer and friend (who's a yoga master that's led many people through yoga meditations) to record, in the form of affirmations and hypnotic suggestions, all of the characteristics of healthy, naturally thin people, in addition to many empowering positive affirmations. Using professional recording studio software, I layered her affirmations and suggestions on top of the actual session. Also note: there are no subliminal messages. Every word, every phrase can be heard clearly with a little focused thought.

Additionally, I panned (and layered again) both of our voices between the left and right channels so that we communicated with both the left and right hemispheres of the brain. One person described the experience as being in a large room as Song (the singer) and I walked around her - sometimes circling, sometimes whispering directly in her ear.

All this accomplishes many things...

One way to create a mild hypnotic state is confusion. Because there are often two people speaking at once, this creates that confusion.

And because the voices are coming from all sides - both male and female, this helps create what is called dissociation. An example of dissociation is what I did in my Freedom to Fly CD and is also something you can easily do on your own...

As you sit where you are, imagine standing on the other side of the room where you can see yourself sitting there reading this. Next, imagine sitting in a theater as you see yourself upon the screen standing on one side of the room looking at yourself reading this article. Then, move up to the projection room where you can look down into the theater only to see yourself sitting there watching all that's on the screen.

You can carry this further and imagine that you are sleeping and dreaming all of this. Then you can see yourself sleeping and on and on and on. This is dissociation and is very effective in helping people achieve very deep states of relaxation.

By using both male and female voices, multiple senses are stimulated and the suggestions are more easily understood. Also, to stimulate even more senses, the listener is guided into a luscious hiking trail and later to future times when you live all the positive behaviors of a healthy, naturally thin person.

Speaking into the left and right channels causes both the intuitive/creative mind and the logical/judging mind to participate - usually it's always one or the other.

Metaphors are used throughout the guided meditation. Metaphors are stories and imagery whose messages are both literal and symbolic. These are extremely affective when someone is deeply relaxed and focused on their positive goals.

All of these can be used individually to create a wonderful and effective meditation/self-hypnosis session. And none of them are anything new. This CD just happens to be the first to take advantage of the latest technology such that all of these tried and true methods are utilized at once.

Sometimes you will listen to the CD and focus on my voice, the actual session, while Song's affirmations and suggestions continue to be heard quietly in the background. At other times, you will enjoy tuning in to all of the empowering affirmations and positive suggestions, while my voice is tuned out. And still other times, you will listen only to the music. (I include on the CD a second track which contains only one voice. Sometimes listeners prefer a traditional guided meditation.)

However you listen, understand that all the messages, all the positive thoughts and images get through. In fact, because all of these techniques are used, your mind is significantly more likely to respond positively to all the suggestions and the ideas you imagine. And to further improve the results, I recommend changing your focus with each listen from the male voice to the female because you will hear something new each time, thus better helping you learn, acquire, or strengthen a positive trait.

When I set out to create this program, I wanted to apply the latest research into brainwave states - something that no hypnosis/guided meditation CD or tape currently on the market does. I wanted the background music specifically written to help people achieve the deeper meditative states. I wanted to incorporate left/right channels, dissociation, confusion, healing metaphors, NLP (Neuro-Linguistic Programming) techniques and so on.

I also wanted to tap into one of the greatest diet and nutrition minds on the planet and apply her knowledge so that people achieve and maintain a healthier body. Yes, I wanted a lot of things, but most of all, I wanted people, if nothing else, to have an extremely pleasant 30 minutes of relaxing, personal time, where they are taken on a peaceful, creative journey of the mind.

There's been quite a bit of information shared in these articles. I shall leave you with a brief review to refresh your memory:

From Part 2

1. Once something becomes important enough to you, the Reticular Activating Systems allows the information through opening your awareness to new ideas and new possibilities of being a thinner, healthier person.
2. You know exactly what you need to do. Everything you've read, heard, and experienced is stored in your brain.
3. In a deep meditative or hypnotic state, there is no difference between real and imagined. When you relax and focus on your goals with absolute conviction, you literally become that person imagined.

Basics of Meditation, Self-Hypnosis and Affirmations
A. Get comfortable with back straight
B. Deep Breathing
C. You don't have to be perfectly focused
D. State/Imagine Goals and Affirmations in Positive Form
E. State/Imagine Goals and Affirmations in Present Tense
F. Use More Senses to Improve the Results

Techniques Used by Guided Imagery and Hypnosis Programs

• Music
• Sound frequencies guiding through Beta and Alpha to Theta
• Confusion
• Dissociation
• Multiple-Sensory Experience
• Left/Right Brain Influence
• Metaphors for Healing, Health, Strength, and Self-Esteem

Knowing these, you can greatly improve any program that requires willpower and mental strength because you can now add to or heighten what you're focusing on.

And remember, even if you're not diligent at first, the more you listen and apply these techniques, the easier it will become and the more effective you will be.

Best wishes in your quest for optimum health. Please feel free to email me with any questions or comments you may have.

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This article was Part 3 of a series entitled, "Forever Slim: How to Achieve and Maintain Your Natural and Ideal Weight."
Part 1: 25 Characteristics of Healthy, Naturally Thin People
Part 2: Understanding the Mind: 3 Keys to being Naturally Thin
Part 3: The Science and Psychology behind the Forever Slim CD

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