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The ten-one technique is a method of using visualization to represent
particular suggestions. Each number represents a level of relaxation and placing yourself into a state of receptiveness.
This method utilizes the use of a numbering system of 10-1 through 10-6, with each number representing a specific suggestion
or area of the body. Once you have attained a sufficient level of relaxation and receptiveness, you will concentrate
on a specific pre-arranged suggestion. This will be whatever you are attempting to attain, whether it be weight loss,
quitting smoking, better health, personal development or anything you wish to work on. Always formulate or word your
suggestions in the third person, such as: "You will now..." Remember to visualize your goal as having
already been attained. See yourself as having already succeeding at the task at hand. Attempt to include
exact details. As you concentrate on your goal, include in your picturization as many of your senses as you
can; the sights, the smells, touch, the sounds, and taste.
Pick a quiet place and time, when you will not be disturbed. Rid yourself
of any restrictive clothing, such as a tie, belt, shoes, sweater or other items. Lie down in a reclined position.
It's better to be in a reclined position, as opposed to being horizinal because of the possibility of falling asleep. Choose
a focal point on the ceiling or just above eye level. You can use a shiny tack, a corner of the room or other object,
if you wish. Gaze lightly at the chosen object and visualize yourself relaxing, more and more. With your
eyes open, picture your whole body relaxing, your head, neck, shoulders, torso, and legs. Feel your
eyes getting heavier and heavier, fluttering, watering and so heavy you cannot keep them open. Visualize a clear
blue sky, with soft, fluffy, white clouds that form the number 10-1. Relax and close your eyes as you continue concentrating
on the number 10-1.
Now, visualize soft, fluffy, white clouds forming the number 10-2. This represents every
muscle and nerve in the head, face, and neck area. Focus your attention on relaxing every muscle and nerve in your scalp,
forehead, eyes, nose, lips, cheeks, and neck area. See yourself relaxing more and more, contentrating on these
specific areas.
Next, see these soft, fluffy, white clouds forming the number 10-3. This represents
the shoulders, arms and torso. Imagine your shoulders, arms, hands, fingers, chest, stomach and torso area relaxing
more and more, getting heavier and heavier, like heavy weights. So heavy, you cannot move them.
Continue visualizing and see these soft, gentle, fluffy, white clouds forming
the number 10-4. This represents the legs, feet, and toes. Again, picture every muscle and nerve in these
areas relaxing more and more, getting heavier and heavier. Do not hurry. Enjoy this experience and relax
each part of your body.
Then visualize the number 10-5, in a clear blue sky. This number represents a clearing and
calming of the mind. Clear and still your mind of all thought and all mundane processes. See your
mind as a perfectly still, glassy, smooth lake, no ripples or waves, tranquil and serene. Put aside any problems or
concerns of the day. Quiet your thoughts and attempt to cease any internal mental dialogue. Once you have done
this, visualize yourself in a beautiful field of flowers or any special place in nature, where you have felt
comfortable and secure. Rely on past experience if you wish or invent your own special place. Picture this
place with as much detail as you can. See the details of your surroundings, feel the warm breeze on your face,
smell the flowers, trees or fauna, hear the birds singing, experience the textures and ambiance. Then again
see a clear, blue sky and soft, fluffy, white clouds forming the number 10-5.
Once you have accomplished this, picture yourself running along a long path through the
woods. See yourself as not just jogging but sprinting energetically, toward a sandy beach. Imagine this as
a very enjoyable experience. Feel the wind on your face as you run. See the trees and fauna pass
you by, as you make your way to a beach on a calm lake. This is your destination. Continue to run until you reach
a beautiful, calm lake with warm, sandy beaches. Once there, peer about you. See the quiet waves of the water,
feel the warmth of the sun and the gentleness of the warm breeze. Now, visualize a small boat docked at the beach,
some distance away. It is filled with soft, comfortable pillows and a canopy to shelter you from the sun. Begin
running toward the boat. Feel the warm sand sinking beneath your feet and the wind in your hair, as you run.
It gets more and more difficult as you procede, your legs get heavier and heavier. Once you arrive, picture yourself
getting into the boat. Lie down upon the pillows and feel their soft, cushioning,comfort upon your body.
Now, visualize these soft, fluffy, white clouds forming the number 10-6, above you, as you relax inside
the boat. This represents the achievement of a highly suggestible state and you are ready to formulate your suggestion.
Use your mental voice and repeat your suggestion. Visualize it as already
happening. Remember to still your mental processes. See your mind as a glassy, smooth, calm lake.
It is not unusual for the mind to attempt to interject mundane thoughts and other concerns. It takes time to learn
how to turn off the mental voice and concentrate on a single idea or thought. Enjoy the experience. Picture
yourself as already succeeding. Always include the word 'now' in your suggestion, as the mind is very literal.
Immediacy is the key.
Don't ever forget the power of this technique. It works. Physical reality tends
to follow thought. Be careful what you wish for, for you may attain it. All things come with a
price. I wish you the best.
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