Instant Stress Management: Meditation & Self-Hypnosis for Instant Stress Relief
Creating A “Trigger” To Access Your Meditative State On Demand (called an "Anchor")
You can create a trigger to access a meditative state of mind, instantly, i.e. whenever you want or need it.
You can do this through a process called anchoring.
I’m sure you’ve heard of the famous experiment called ‘Pavlov’s Dog’. In this experiment a bell was rung every time a dog was given food. After a while all you had to do to get the dog salivating and expecting to get food was to ring the bell. In other words the thought of food, in the dogs mind, has become ‘anchored’ to the ringing of that bell.
You know how a certain smell or picture can bring back pleasant memories
Or how an old song can invoke a feeling of nostalgia or romance?
You can do this through a process called anchoring.
I’m sure you’ve heard of the famous experiment called ‘Pavlov’s Dog’. In this experiment a bell was rung every time a dog was given food. After a while all you had to do to get the dog salivating and expecting to get food was to ring the bell. In other words the thought of food, in the dogs mind, has become ‘anchored’ to the ringing of that bell.
You know how a certain smell or picture can bring back pleasant memories
Or how an old song can invoke a feeling of nostalgia or romance?
The smell, picture or song is ‘anchored’ to a certain feeling. Hearing the song acts as a trigger for that feeling.
You are going to create such an anchor – using touch - for meditation and self-hypnosis. This will be your trigger for meditative states.
The most common technique for anchoring is to touch 3 fingers together. Simply touch the tips of your index and middle fingers with your thumb. You could also touch the tip of your tongue to your where your teeth and upper palate meet. But for this technique I will assume you have chosen the three finger technique.
All you have to do to anchor in your trigger is to touch your 3 fingers together when you are in the state you want to anchor.
For example:
You access a deep relaxed state you touch your 3 fingers together (anchor it)
You do some imagery with self-hypnosis for confidence or self-esteem (anchor it)
You do some breathing techniques, which can invoke a state of bliss (anchor it)
Do each of the meditations multiple times and anchor it each time
The more you anchor in your trigger the stronger it becomes. This process is called ‘stacking anchors’.
You can use touch your 3 fingers together at anytime during the day to trigger the anchor. If you want to relax, just touch your 3 fingers together take a deep breath and say to yourself relax. Or use the word confidence, or focus or whatever state you have anchored in before.
Simply taking a deep breath while holding your trigger and repeating the word or image of how you want to feel will help you access the meditative states you have practiced.
You can do whatever you whatever you want. Just remember that when you are setting the anchor to wait for a very positive state (ex. deep relaxation) before touching your fingers together. You can do this many times in one meditation/self-hypnosis session.
You are going to create such an anchor – using touch - for meditation and self-hypnosis. This will be your trigger for meditative states.
The most common technique for anchoring is to touch 3 fingers together. Simply touch the tips of your index and middle fingers with your thumb. You could also touch the tip of your tongue to your where your teeth and upper palate meet. But for this technique I will assume you have chosen the three finger technique.
All you have to do to anchor in your trigger is to touch your 3 fingers together when you are in the state you want to anchor.
For example:
You access a deep relaxed state you touch your 3 fingers together (anchor it)
You do some imagery with self-hypnosis for confidence or self-esteem (anchor it)
You do some breathing techniques, which can invoke a state of bliss (anchor it)
Do each of the meditations multiple times and anchor it each time
The more you anchor in your trigger the stronger it becomes. This process is called ‘stacking anchors’.
You can use touch your 3 fingers together at anytime during the day to trigger the anchor. If you want to relax, just touch your 3 fingers together take a deep breath and say to yourself relax. Or use the word confidence, or focus or whatever state you have anchored in before.
Simply taking a deep breath while holding your trigger and repeating the word or image of how you want to feel will help you access the meditative states you have practiced.
You can do whatever you whatever you want. Just remember that when you are setting the anchor to wait for a very positive state (ex. deep relaxation) before touching your fingers together. You can do this many times in one meditation/self-hypnosis session.