Updated: Dec 7, 2020
First write down what would make you feel excited, stimulated, joyful, etc. Write the feelings and situations that are the opposite of what you fear. For example: My list looked something like this:
I am physically healthy, slim, and strong.
I have all the emotional support I need.
I feel capable knowing I can handle any stressful event with ease and conviction.
I am a strong advocate for my son, and I am able to be heard and make change.
I feel safe and secure in my world.
I have a strong clear mind with ample amount of energy.
I sleep blissfully and uninterrupted every night.
I have a knowing that my son's future is secure with all his needs met.
I wanted to lose weight because I felt frumpy, sluggish, and fatigued all the time. I realized I was eating my fears, and that was not helping me deal with what mattered, nor move me forward with what I wanted to accomplish. I made the decision to change my thoughts which would change my behavior, and result in the outcome I wanted. So, I chose the first one on my list: "I am physically healthy, slim, and strong."
Easy Instructions: Put aside 10 to 15 minutes to sit quietly in a place where you will not be disturbed. Take three long deep breaths and slowly release through your mouth. Next, find your own comfortable breathing rhythm. Now, Imagine that you are in an elevator seeing the highlighted floors moving from 10 down to 1. Perhaps you can feel or hear the elevator. Or possibly you just know you are moving downward. Set your intention; the statement you want to envision. When the elevator doors open you find yourself in a scene of your creation that is your ideal perfect outcome. Feel it, see it, hear it, know it. Experience this scene with all your senses. Think of it like a technicolor day-dream. After 10 -15 minutes, (set your timer if you need to) you will gently come out of your experience emotionally calm, mentally clearer, and feeling refreshed as if you took a wonderful nap. It is okay if other thoughts drift in and out. That's normal. However, soon you will be able to just "be" in this wonderful scene, experiencing this phenomenon in it's full entirety.
I initially started meditating as I mentioned above, fantasizing about the outcome. I saw myself trying on my wedding dress and noticing that it was ridiculously too big. I could feel the velvet fabric beneath my hands, moving the waistband back-n-forth, saying out loud, "Look how big my dress is....I can't believe how much weight I lost!" Soon I wanted to walk on the treadmill everyday. I found myself fantasizing this scene, everyday; feeling, hearing, seeing, and knowing it was my truth. I was living my future in the now, and I felt excited about it. Because I saw initial change within the first few weeks, it was easy to stay committed to a healthy eating plan. There was minimal effort in choosing the nutritious foods, and lack of interest in food that served only empty calories. I completely lost my desire for anything that did not serve my highest good. Within four months I lost 50 pounds. Yes, it's true, and I kept it off now for 15 years. I did not use will power. I used mind power: intention combined with true emotion.
The above is just one example among many over the decades of how I moved from fear to freedom by using the power of my mind. If I can do it, so can you. Try it. This simple self-hypnotic technique might surprise you by proving how powerful you really are.
Debra Taubenslag, Author
No Stone Unturned: How My Special Needs Child and I Transformed Against All Odds