Every woman needs to learn how to love herself correctly. It is on this that her success in society depends, her success in building relationships with the man of her dreams, and indeed success in everything.

When a woman loves herself, she acquires an aura of attraction, a secret inner light to which others are drawn with all their souls.

It is necessary to love yourself!

The quality of human life begins with self-love. Self-love is not selfishness, but self-acceptance, self-improvement and self-organization of your life.

By learning to love yourself, you will radically change your life for the better!

How to learn to love yourself?

Beauty, health, love and well-being come to those who consider themselves worthy of them. But what if, instead of dreaming, striving and doing everything for a better life, we only complain, take offense, feel apathy? How to discover in yourself a beautiful beloved and desired Woman? After all, how others will treat us directly depends on this!

One must learn to love oneself - with a healthy and holy love, in order to remain true to oneself and not to lose oneself.
Friedrich Nietzsche

A woman's healthy love for herself means appreciating herself for who you are, not belittling or exalting herself, not indulging her weaknesses, eliminating self-pity, sincerely wanting to become better and doing everything for this.

To love themselves, the fair sex needs to return to the divine state of the Woman, which was given to them by nature. This can be done in 21 days using a simple auto-training.

21 days for self-love to blossom

In order to love yourself, to be imbued with, soaked in this creative love, it is necessary to turn off our mind, tired of everyday life and everyday life, to stop this constant whirlpool of thoughts, worries and worries and finally hear the voice of our heart.

But how to do that? The easiest and most effective way is to work with your powerful subconscious with the help of auto-training (self-hypnosis). When we repeat the same phrases in a certain sequence, their effect occurs directly on our subconscious, and it is this part of our essence that affects our destiny.

It is very important to choose the right words for auto-training, which will help you learn to love yourself again. Fortunately, such auto-training already exists and is called "Hymn to self-love".

The text of this Hymn is a literary translation of an ancient manuscript. Each of his words is full of meaning and carries a special creative energy, penetrates the heart, awakens it, fills you with love for yourself.

Important: Keep the sequence of phrases and words of the Hymn, to communicate to your subconscious mind the correct energy load.

How, when, and how often is the Self-Love Hymn recited?

• You need to read or recite the Anthem from memory mentally or aloud, clearly, with feeling and pride.
• This should be done as often as possible - getting ready for work in the morning, while riding on public transport, at lunchtime, in the evening, doing household chores. It is very important to believe in the spoken words, to think about them, to try to feel them. They should always ring in your head.
• It is necessary to repeat the "Hymn to Self-Love" every day for 21 days. It is such a period that is necessary for a complete rewiring of the subconscious.

Hymn to Self-Love (full text)

I am a woman!

I am a goddess!

I am a Tantric Priestess!

I am the Source of Love and Happiness!

I am shining, attracting, attracting!

I am warm, soft, inviting!

I am deep, nourishing, caring!

I am sensual, sunny, blissful!

I am blooming, attractive, multifaceted!

I am laughing, serene, safe!

I am cozy, calm, giving, harmonious!

I am accepting and releasing!

I am abundant, rich, singing, dancing!

I am beautiful, angelic, boundless!

I am gorgeous, talented, unearthly!

I am charming, magical, healthy!

I am real, grateful, complacent!

I love God, Universe, Creator, Nature!

I am (insert your name here).

Repeat this Hymn for 21 days every day at any free time, and you will be amazed and delighted with the results.

In addition to this, study. Very soon your life will sparkle with new colors, full of new opportunities and will give new joys, impressions and acquaintances!

1. All it takes to have love is to be love.
2. Love does not require conditions.
3. This experience is absolute and perfect.

Let's take a closer look at the question of how to develop self-love.

What is often confused with this concept

This concept has nothing to do with narcissism!

True self love Is a natural and humble feeling of yourself that you accept in yourself.

There is no tension or effort in it.

With this feeling you:

• you are in harmony with yourself;
• you walk around the world easily;
• you feel confident in any situation;
• respect everything you do and what you say.

It feels so down to earth and natural.

Let's figure out where to start in order to love yourself completely and completely. Let's take a look at all 19 methods.

1. Realize that no one and nothing external will complement you, you are already self-sufficient

2. Accept yourself completely

Accept yourself for who you are

Love yourself in any manifestation and expression, in any verbal and non-verbal expression.

1. Love all the mistakes you've made in the past.
   This is important because people often judge themselves, hate themselves, and despise things that have been done in the past.
2. At that moment in time and with that knowledge, that action was the most correct for you... Realize that you have done those actions in the past that led to mistakes, because you thought at that moment that they would be the most correct for you.
   Of course, then you admit the mistake, but you love yourself with these mistakes and accept them.
3. Thanks to your mistakes, you are where you are now.
   They made you stronger and stronger. Implement this knowledge and no longer worry about how to learn to love and respect yourself.

When you no longer associate the word “acceptance” with weakness, you begin to live with ease and calmness never seen before.

Accept all your shortcomings and love yourself with them: there is what is

Mantra for all occasions: “There is what is. And that's okay. "

Example. I screwed up in front of people yesterday, couldn't give a talk and didn't prepare.

There is what is, and that's okay.

Use this phrase as practical advice on how to love yourself and stop self-flagellation.

Where there is a fine line that many people forget about:

• This does not mean that you have now come to terms with the fact that you are a dull and boring creature and now you are always lying on the couch and doing nothing! No.
• You still strive to be the best version of yourself.
• You just don't judge yourself for your shortcomings.

3. You don't need a reason to love yourself.

You are self-sufficient and must love yourself for no reason.

If you are looking for reasons to love yourself, then love will not be complete and complete, and doubts and reasons for the opposite immediately appear in your head. You don't need a reason.

As soon as you start thinking: “I love myself because ...”, there are immediately reasons not to love myself!

If you are looking for reasons to love yourself, you find reasons to doubt!

You love yourself, period. Without any reasons.

You are already self-sufficient and there is no reason for the opposite.

Thanks to this realization, you will know everything about how to love yourself and increase self-esteem for a woman or a man.

4. Stop putting people on pedestals and realize that everyone is equal

There is no one who is better or worse than you.

Stop comparing yourself to other people and undermining your self-esteem.

Otherwise, you will find yourself in an endless race with yourself and you will never solve your questions about how to love yourself and be a self-confident person.

Get out of the influence of social programming. Be aware of the fact.

Make a choice and allow yourself to be equal with everyone and experience inner lightness.

5. Never compare yourself to others.

Comparing oneself with others always evokes a feeling of lack of self-sufficiency and self-condemnation.

Never chase others or strive to be who you are not!

Example... You look at your neighbor, how he is successfully living and how his business is thriving, you compare it with your state of affairs, and you upset yourself and feel overwhelmed by this comparison.

Comparing oneself to others gets in the way of self-acceptance.

You cannot be who you are not. You won't be able to live someone else's life. No matter how hard you try, you'll be able to be a cheaper, dull version of the person you're chasing!

The best thing you can do is be yourself.

Don't try to be who you are not. Don't try to be like everyone else.

Be yourself and go beyond your capabilities, expand your comfort zone.

It often happens that unconscious girls compare themselves to each other. And as a consequence, then they always compete with someone. It's like an endless wheel of suffering and chase.

With this type of thinking, women's questions about how to love themselves and increase self-esteem in the psychology of perception will forever remain open.

With whom can you compare yourself?

The only person you have to compare yourself to is it's you!

For example, what you were yesterday and what you are today.

A fine line. Try to compare yourself with yourself NOT with regards to the results achieved, but with regards to the new knowledge and understandings received.

Ask yourself these questions daily:

• In what ways have I become wiser than yesterday and what have I learned new?
• What lessons have I learned since today?
• Am I out of my comfort zone today?

Only such a comparison with oneself has a place to be.

If the answer is no, then you remind yourself what to work on and where to strive.

6. Respect your body and your mind

Consider the sixth advice of a psychologist on how to love yourself.

Respecting your body and mind means that you love yourself as a spiritual person, able to think and be aware, and you love and look after your healthy body.

Respecting your body means living a healthy lifestyle.

How to respect your body:

1. Do not use alcohol, cigarettes and other harmful substances. You must love your body, and love for it is expressed by the fact that you do not stuff it with harmful snuff, alcohol, inhalation and do not undermine its health.
2. Develop your body, go to the gym. Feel the pain of muscle growth when you realize that the muscles are using their full potential and you are using them correctly. It's fine.
3. These feelings of developing the muscles of the body and eating the right food give you more confidence and lightness in the body. Appreciate your body for this.

People get drunk and live their lives this way, because they hate themselves and know nothing about how to learn to love and value themselves.

Respect your mind and consciousness, do not stuff it with false information

What it means and how it should be implemented:

1. You don't have to watch all the trash on TV.
2. You need to think positively, have clear and distinct thoughts. Have pure thoughts. And then you will close your questions about.
3. You remove all negative thoughts that only interfere with progress.
4. You need to develop your mind, explore new concepts, ideas, topics, look for the best solutions.
5. Let your mind rest.
6. Meditate. You can read more about that.
7. Show him that you respect him.

The introduction of these principles will be one of the main trump cards, closing the question of how to start loving yourself.

7. Take away the negative grumpy granny who judges other people and yourself

Why Stop Judging Others and Yourself

This will also be the main advice of a psychologist on how to love yourself for a woman after 50 or an older man.

But, alas, this bad habit is also found among the younger generation.

An example of how judging others limits you

1. For example, a man sings songs on the street with an accordion.
2. And you and your friend walk through and start throwing mud at him: "Here Chaliapin is found, there is no voice, there is nothing to do, but he is in the circus," etc.
3. The time comes when you have to perform in front of people on the street and sing a song. But you start to shake, you are tense and confidence is lost somewhere.
4. It is this grumpy grandmother who, condemning others, limits you in actions.
5. Never judge anyone. Both yourself and others.

The only thing you can blame yourself for:

• Have I done my best?
• Have I done everything I could to get better?

8. If you do not like something, then do not have to endure, act

You can verbally tell the person that you do not like it, or with facial expressions and gestures you can show that you do not approve of it.

From childhood, your mother taught you to endure difficult situations and allow them to be.

It was the same at school. No need to endure!

These are not necessarily words; they can also be actions that suppress what you do not like.

Example: A man smokes in the car. And you do not tolerate cigarette smoke and have never smoked. You immediately look for solutions to an unpleasant situation for you and say it out loud.

• I suggest that the person get out of the car and smoke on the sidelines.
• I'm talking about the fact that I can't stand the smell of cigarettes and I'm allergic.
• I am saying that we will not be able to communicate with him until he stops smoking.

Implement this psychological technique and it will become easier to love yourself.

The more you solve unpleasant situations for you, the more love and respect for yourself will appear.

9. Have personal boundaries: what you accept in people and what you don't

Why it is important to have personal boundaries:

Example.

• I don't like it when a person sits on my neck.
• I don't like gossips, liars and hypocrites.
• Etc.

Also write your preferences that you value and respect in people.

This way you will know what you want. You will know clear answers to questions from psychology about how to love and respect yourself.

10. When you reach your goals, encourage yourself in every possible way: for example, buy yourself sweets.

If you have set a goal for yourself and realized it, please yourself with pleasant things.

How does it help you further:

• Thus, unconsciously, you fix in your head that achieving goals is twice as pleasant and delicious.
• More energy appears for the realization of the goal.
• Buying something for yourself, rewarding yourself for the result - emphasizes it, arouses natural love for yourself for the efforts and efforts.

For example, I like to buy myself sweets: chocolates, cake. Anyone who likes it. It's always nice.

Implement this and you will no longer need the advice of a psychologist on how to start loving and respecting yourself.

11. Don't whine and don't let the whiners cry into your vest

You are not a sponge or a vest to cry into! Make it clear to everyone around you.

When you yourself whine next to people about life and about people, you are simply showing them that they can do the same to you.

Whining does not solve the problem in any way!

The whiner does not want to love, you want to love a strong personality!

How to Stop Whiners:

1. If the person next to you whines and complains about life, on people, pours out his soul and cries, ask him: "How are you going to solve your problem?"
2. If he continues to whine, then he is not going to decide anything.... This means that a person just wants to feel needed for you, pour out his soul to you, feel your empathy.
3. Ask yourself, "Why do you need such people?"... No doubt get rid of the whiners, and you will already feel how you began to love yourself more for it.
4. Take the whiners out of your social circle, and there will be a strong and healthy ecosystem of emotions around you and only strong personalities are near. No whiner will pull you down.

12. You yourself create all situations: take responsibility for yourself and your actions

How to learn it with a piece of paper and a pen

Put this powerful psychology trick on learning to love yourself into practice.

An example of a situation where a man had a fight with a man on the street

How the person brought the situation to this:

• I myself behaved too aggressively and emotionally.
• I myself called and provoked the man.
• I could just leave at any moment.
• I was looking for my own adventure.
• I pushed the man first.
• I myself attracted the negativity that I have accumulated for a long time.

13. Know your strengths and unique values, write them down and remember them

Know exactly what value there is in you, what attractive characteristics and qualities.

If you do not know this, you will not be able to develop self-love and it will be more difficult when dealing with people.

For example, it's great if while communicating with people, you, without even straining, bring such things as:

Whoever you are you already have value, if only because you are unique.

Write down your unique qualities in writing and remember them. This will help you deal with worrying thoughts about how to learn to love yourself as a woman or a man.

Answer the following questions in writing:

1. Why is your personality attractive?
2. What are your hobbies, interests, hobbies?
3. What sensations do you give to people who are in your environment without trying or putting in effort?
4. How deeply can you express your interesting personality when interacting with other people?
5. How independent are you on your own and how free are you on the inside?

Values ​​differ from person to person. As your personality develops, your values ​​can change.

Video on how to improve objective self-esteem

14. Trust yourself and your intentions more, act according to your desires

1. Say what you want.
2. If what you are doing comes from good intentions, trust them, do and realize them!
3. Whatever your desires and intentions, act according to them.

Do not be afraid to appear as someone who others do not want to see you! Because this is your life and you live for yourself, and not for others!

The more you trust yourself and act according to your desires, the more you live the life you want.

Examples of how people limit themselves in life because of someone else's opinion:

• Some people do not want to fully express themselves and their personality because they are afraid of offending other people.
• Someone does not want to dance because they are afraid to experience disapproval looks on themselves or bring smiles on the faces of others.

You can read an article on how to ignore someone else's opinion and get rid of shyness.

15. Be more interested in yourself, do self-analysis, strive to be your best

How to learn to love yourself and be a self-confident person

Stick to these principles, and you will no longer worry about how to learn to love life and yourself.

Ask yourself the following questions:

• What are your passions in this life?
• What excites and delights you?
• What kind of humor do you like?
• What kind of music do you like?

16. Set yourself a big goal that will excite and prevent you from falling asleep, and realize it.

1. Set yourself a goal that will excite you and keep you awake.!
   Live this dream and make it a reality every day.
2. The more you set a goal for yourself, the more energy you have in your body. in order to realize it and make it a reality.
3. If the goal is low and petty, then there will be so much energy..
4. Thus, on the way to a big goal, you will live an interesting life., there will be self-respect and the feeling that you are growing and not standing still.

Remember the importance of the goal and you will close your questions about how to learn to love yourself and become an interesting person.

17. It's important to love other people: don't try to change them

It is important to love and accept people as they are.

Realize these principles, reread them sometimes, and don't worry about loving yourself and others too.

18. You don't need to be a super-ideal person.

Our society, mass media and television inspire perfectionism and the desire to be super ideal and correct.

Supposedly you should have an ideal body, education.

In fact, no one wants to be perfect and correct!

Replace this desire with the desire to fully accept and love yourself in any manifestation and expression.

People want to be themselves.

Allow yourself and other people to be who they are.

Thus, you will know everything about how to accept yourself and love.

19. Don't forget to respect ourselves and just look neat

It is enough to live up to your idea of ​​what is normal

You don't have to have super expensive clothes to be in pretentious cool places.

To do this, it is enough to look in accordance with your idea of ​​what is normal.

Well, it is desirable, of course, to find out in advance about the requirements of the institution and comply with them. If there are no special requirements, then there is no need to correspond to anything.

• It is very foolish to advise a person to always think positively.... This is tantamount to holding in your head and forcibly clinging to some thoughts.
• Any condition is temporary and unstable.... All people change their state and there is no point in making a person depend on the state and constantly chase after it.
• This does not mean that now you can be a nasty, evil grandmother.... No.
• You need to love yourself no matter what state you are in.... Be congruent with yourself and love yourself in every way.

This concludes all the tips. Now you know everything about how to love yourself correctly and correctly interpret this concept.

Words of wisdom

Love is the absence of separation and boundaries between people. This is when you are dissolved and see yourself in every person.

Loving all people is much more wonderful than loving yourself or your partner alone.

Have you noticed that if you are often afraid of something, worry about something, then this will certainly happen? We so vividly and colorfully represent what we do not want, and thus simply attract troubles to ourselves. After all, it is our thoughts that sometimes prevent us from living calmly and happily. Why not try to make thoughts our allies and achieve what we want with their help? Your thoughts should be positive, and fears and insecurities should not be mixed with them, but just dreaming about something a little - you need to act.

There is a set of certain techniques and exercises called auto-training. With it, you can achieve a lot: get married, look better, get rich. There are cases when a person was cured of a serious illness with the help of auto-training.
The method of auto-training was created by the German neuropathologist Johann Schulz in 1932. During the treatment of patients with the help of hypnosis, he noticed that some of his patients, thanks to self-hypnosis, were able to develop in themselves the reactions that he inspired them in a state of rest and sleep. Then Schultz decided to teach a person to control his psyche by self-hypnosis.

Starting with self-hypnosis, pronouncing specific "attitudes", a person achieves inner peace, and then after a certain amount of training, a person can use auto-training to achieve their goals and desires.

The essence of auto-training is the mental repetition of specific verbal formulas, positive statements. And these statements are called - affirmations. They are aimed at achieving some new or improving old qualities of a person. For example: “I have a great life,” “I am happy,” “I am beautiful and attractive,” etc. If you say affirmations very often, then you will give your subconscious mind a new setting, and it, in turn, will give a command to your mind and body. It should be repeated at least three times a day for fifteen minutes.

However, not everyone succeeds in getting results. This happens because a person sets tasks for himself incorrectly or conducts work incorrectly.

Before you start auto-training, you should remember a few important things.

Remember that a positive outlook on life will help you much more in achieving your goals than a negative one. You should constantly choose positive thoughts and thus attract positive things into your life.

Goal setting is very important. You must be clear about what you want, and in addition, choose realistic goals. To organize your thoughts and decide what is most important for you in life, write down the ten most important things in life. This will help you.

You also need to visually imagine what you want. Moreover, it must be presented clearly, clearly and colorfully. For example, you want to lose weight. So you need to imagine the effect of the result obtained in the smallest detail. You must believe that your desire will be fulfilled, even if it seems unattainable.

Do not forget about gratitude, you need to thank every day for the things that are in your life and then you yourself will notice how there will be even more good things in your life. Without gratitude, you will never get what you want.

A very important nuance - you must let go of all the bad things that happened in your life and that still occupy your thoughts. When you do this, you are making room for something better. If you cherish memories of something negative, then such thoughts will work against you.

It should also be borne in mind that clothes during auto-training should be comfortable, they should not interfere with relaxation, so it is better to unbutton the collar, take off your shoes, belt. The most favorable time for auto-training is the moment after a night's sleep or before falling asleep. It is at this time that we focus either on the things that await us, or on the things that we have completed during the day. In addition to morning and evening hours, auto-training can be carried out two to three times a day. And, of course, you need to do it daily.
Do auto-training in a natural, relaxed position. For example, you can sit in a chair with a headrest and armrests on which you can rest your relaxed hands. If you are at work, then sitting on a chair, straighten your back, relax all the muscles of the skeleton, lower your head, close your eyes, and put your hands on your knees.

When you start auto-training, you should free your head from extraneous thoughts, from everything that can interfere with your concentration. Concentrate on your desire and repeat it to yourself several times. You shouldn't say “I want to be slim”, it’s best to say “I do, I can”. You must sincerely believe in what you are going to say. After all, if you say “I am slim”, but somewhere deep down in your soul you consider yourself very fat, then what effect can we talk about? You must like yourself, come to terms with what is - with thoughts, with weight. As a result, the importance, the immediacy of solving the problem disappears. Love yourself, because someone like you did not exist, no, there will not be. You are beautiful and unique. Go to the mirror and see what you really like about yourself - eyes, hair - find at least a few places that please you, just be sure to be honest with yourself. And when you feel joy and pride in yourself, you can begin to say affirmations, in such a sincerely delighted state of yourself, then your body will believe you. It is with love that your transformation begins, a change in your consciousness.

Most importantly, do not try to make yourself better in a state of tension, you must internally allow the result not to happen, then, most likely, it will exceed all expectations. After all, if you are losing weight too hard, it means that there is a fear in you that you will not be able to do this. Therefore, you must be in a state of joy, lightness, trust in yourself and life, then it is from this state that your desires can be fulfilled.

You must turn all your bad thoughts into positive ones. Just keep in mind that an affirmation should not have negations. For example, you think: "when I eat, I do not get better", better think like this: "When I eat, I stay slim." It should be structured so that it does not contain new destructive statements (for example, comparing the merits of people). A positive statement must necessarily be in the present tense, but taking into account the future. For example: "I'm getting slimmer every day." It should be remembered that the affirmation should be stylistically close to your speech, that is, you should speak as you are used to doing it every day. Affirmations must be pleasant to you, otherwise they will have no effect. It should be concise, if the installation is long, then it is better to break it into several parts. It is necessary to formulate an affirmation, as already mentioned, positively, best of all, as if the desired is already a reality.

It will be more productive if the affirmation speaks of you, use the pronouns "I", "me". You should not build general phrases “the world is beautiful, it gives people everything they want,” since this statement may not have any relation to you, and therefore it is completely useless.

Being engaged in auto-training, you develop all the necessary and best qualities in yourself, without being exposed to the influence of strangers.

However, it should be remembered that auto-training is not entertainment, but psychotechnics, therefore it has its own limitations and contraindications. Autogenic training is contraindicated in case of hallucinations, impaired consciousness, it is also not recommended to engage in a sharp exacerbation of chronic diseases and acute diseases. And you should also be careful with auto-training for people who suffer from bronchial asthma.

Often a person lives in expectation, constantly looks into the future, or, on the contrary, all the time returns to the past, and at the same time completely loses the moment of the present. If you master new techniques and new knowledge, you will take a big step towards achieving emotional balance, you will learn to appreciate the present, not rushing into the future and not clinging to the past.

So, remember, in order for auto-training to give the necessary results, you need to believe in yourself, drop all fears and self-doubt. You must love yourself, without this love, the world will not even move for you, and your subconscious mind will not start working differently. You must sincerely believe in a positive outcome, because without faith, all your efforts will be in vain. Well, do not forget, if you decide to lose weight and regularly do auto-training, but at the same time, every day you are bursting mountains of buns and cakes, then it will be very difficult for you to achieve what you want.

(Photos in Credit: olly [photo 1], Yellowj [photo 2], Shutterstock.com)

Chapter 9

The great power of self-hypnosis

1. Your goal should sound positive (worthy).

2. Who is responsible for achieving this goal? Is it up to you to achieve this goal?

3. You must be clear about your goal.

What can they say about your intentions? How do you see your goal being achieved? How do you feel about this? What should be your tactics?

4. Put your goal in context: who can help me achieve it? Where and when to start?

5. Don't forget about other people.

Ask yourself, are those around me opposed to my goal? What will you lose by trying to change your current position? What are the possible negative consequences for yourself and your environment as a result of achieving this goal?

6. Ask yourself if your end justifies the means (your time, money, energy) that you are going to spend to achieve it?

At first, try to ask yourself the following questions more often (you can write down the answers to them in your notebook):

1. What do you want?

2. Is it within your power to achieve what you want?

3. Can you imagine how changing your appearance can change your life (personal, business, etc.)?

4. Do other people have anything to do with the implementation of your intentions?

5. When do you expect to start implementing them?

6. Imagine that you have achieved the desired results. How can you benefit from knowing that you have achieved these results? What do you say to yourself?

7. What changes have you started to feel inside yourself, in your soul, in your body?

8. Can you estimate the effort expended?

9. Is the achieved goal worth the effort?

10. How will you benefit by changing the current situation? What, in your opinion, can be the negative consequences of the achieved goal?

11. Why is it so important for you to achieve your goal, how do you motivate your desire to achieve it?

A few days after you have started your suggested weight loss program, ask yourself the following questions:

1. What difficulties did you face on the way to realizing your goal?

2. What helped you overcome them?

3. What changes do you feel in yourself at the moment?

4. What is your physical self telling you?

5. Are the changes that are happening to you giving you something special?

6. In what mood are you going to continue?

1. Keep a diary to which you can trust your experiences, failures, to which you can tell about all the problems you face. You should not try yourself in the role of a writer, do not think about the style of your writing, write down your thoughts as they are born. Do not feel that you are repeating the same words and thoughts over and over again. Do not restrain your negative emotions, let them splash out on the pages of your diary. If you find it necessary, cross out what has been written.

On the other side of your diary, start writing down your desires, successes, achievements, no matter how insignificant they may seem. Think about what you would like to do, what to work on. Define a goal for yourself that you think is achievable. Think in what ways you can achieve it, what methods seem optimal to you. Constantly pay attention to how the money spent relates to the results achieved. Write down your measurements.

2. Treat each difficult situation as a challenge to ability.

Never lose hope for the best. You can always look at things from a different angle and overcome the difficulties that you face. Do what seems most reasonable to you, do not let your energy sources run out.

3. Listen to your desires. Don't ignore your needs.

Whenever possible, always find something that will give you true pleasure and joy. Realize your abilities every day and enjoy it. Give yourself gifts, learn to enjoy every day of your life. Be attentive to yourself and stay true to your beliefs in your actions. Remember that your life is largely dependent on you.

Losing those extra pounds is all about joining forces without giving up any help.

4. Give yourself enough time.

Do what you find a source of energy and pleasure for yourself. Don't forget about your health.

5. Create, create, fantasize.

Realize your creativity. Get the most out of it. Look for new ways to express yourself, find new ways to communicate with people.

Draw with pencils, watercolors, write in oils, do plasticine sculpting, sculpture, invent original clothes, cook your favorite dishes, write new computer programs, write poetry, prose, music, be interested in theater, take photographs, shoot interesting stories on a video camera, plunge into head into your favorite business.

6. Constantly look for a way to realize yourself.

Set goals that relate to your job, interests, relationships with others, and that you would like to achieve. Know how to always make the right choice. Give your highlights enough time.

7. Do not become isolated in your space. Let your family and friends support you in your endeavors. Do not refuse to participate in common affairs. Donate your skills and knowledge, share your ideas, thereby they will acquire value. Helping and communicating with other people will give you the opportunity to more accurately determine what is the meaning of your life. Feel the thirst for life in yourself, learn to live a fulfilling life.

8. Lead an active lifestyle.

Play sports regularly that you enjoy and feel good about. Regular physical activity (like, by the way, laughter) increases the body's defenses. Laugh heartily when you feel like laughing, make others laugh.

9. Remember the need for a balanced diet. Eat healthy foods.

Always be able to determine what food will be good for you. Do not get carried away with alcoholic drinks and smoking. Choose fresh foods and foods that contain dietary fiber. Each food product has its own valuable and irreplaceable components. A healthy diet can give you more than you expect.

10. Give yourself enough time to recuperate.

If you feel tired, lie down for a while to gain strength. Sleep as much as your body requires for full recovery. Before falling asleep, imagine that you are realizing your innermost dreams, your dreams become reality.

11. Set aside 10 minutes each day for a simple but very beneficial exercise - take a deep breath and exhale slowly. Do not be afraid to try new techniques that will help you discover your physical and spiritual capabilities - meditation, yoga, tayshi, etc.

Do not neglect those advice that seemed reasonable to you and are directly relevant to you. Use them to your advantage.

Paying attention to your appearance is to learn to love yourself and receive an answer to your attention.

Make a list of those qualities that you value most in yourself.

Look at yourself in the mirror and admit to yourself out loud what you like best about yourself (be it your physical qualities or your mental and creative abilities).

Constantly celebrate your strengths, especially if you feel weak and vulnerable, if things don't work out the way you would like.

Add new advantages that you have appeared to your list.

Realize that you have unique qualities and knowledge that you can and should use to achieve your goals. Only then will you learn to value and respect yourself.

Before proceeding to the description of the method of losing weight with the help of auto-training, let us dwell on this phenomenon itself and talk about what self-hypnosis is and how to use it for body shaping.

Modern dietetics actively offers auto-training as an additional means for losing weight, acting directly on the psyche, as a result of which the desired effect is achieved much faster and with minimal losses for the body.

The success of auto-training psycho-correction is based on the direct contact of a person with his inner “I” and on the inherent in us by nature the ability to influence our state, one way or another changing the general emotional background, perception and redirecting unconscious aspirations to fight overweight.

It has long been known that a person's internal resources are powerful enough to independently correct their physical condition. There are cases when people who set themselves the goal of achieving maximum power over their bodies achieved what they wanted and, as a result, could purposefully change the weight, the rhythm of the work of internal organs, and some parameters of external data.

Confirmation of these facts can easily be found by each of us, having tried every morning to set ourselves up for a good mood. Surely you have heard that stretching the lips in a smile, even if done through force, already causes a corresponding reaction of the body, which at the same time tunes in to a positive perception of what is happening.

Thus, as practice shows, there is a strong connection between our mental state, mood and the work of the body, the possibilities of which can be successfully used. We will tell you in detail how to do this in this chapter.

What is auto-training as a method of psychocorrection? This is a fairly well-developed method of psychological self-attunement of a person to achieve certain results. The most effective results of auto-training are associated with its use for the purpose of correcting the physical and psychological state of a person. This is due to the fact that the soul and body are most susceptible to the effects of unconscious attitudes.

Since ancient times, humanity has realized the inextricable link between body and soul (with which the psyche was associated). Many thinkers and scientists investigated this problem, until, finally, in the XX century. psychoanalytic doctors have not established that the sphere of the psychological is so important that, by influencing it, it is possible to influence the entire human body.

In connection with such a discovery, an in-depth study of the possibilities of the unconscious began, as a result of which many methods of psychocorrection arose, among which was the method of auto-training intended for weight loss.

It represents the rationale for the connection between the psyche and the physical state of the body and includes many specific methods of correction, performed according to certain rules. These rules are quite simple and can be easily applied in practice.

First of all, auto-training requires a losing weight to have faith in the success of the technique. Indeed, the effect of psychocorrection will be sufficient only if the person himself is confident in its effectiveness. After all, our psyche is arranged in such a way that it begins independently (one might say, automatically) to influence the body immediately after even the slightest elements of self-alignment appear.

Please note: we are not talking about forcing yourself to believe in the success of losing weight, constantly repeating to yourself: "I will lose weight," but about trusting your body, believing that it will be able to cope with work on itself on its own.

At first glance, this may seem utopian, because the body has already played a cruel joke with you - it has grown fat, has lost its former forms, has become susceptible to illness and fatigue. But think, did you force him against his will to become so? After all, it was you who ate at night, abandoned morning exercises, moved a little, did not pour cold water on it, litter it with fatty and junk food!

The experience of science accumulated to date allows us to speak with complete confidence about a certain level of knowledge inherent in the body at the cellular level. Therefore, it is not entirely true to claim that it does not know what it needs. Yes, and alternative medicine has been repeating this for several hundred years, trying to prove that all the necessary means to become more beautiful, younger, smarter, bolder are already inherent in us and all that is required is to learn about their existence, to believe in the ability to establish contact with your body and systematically influence the body, achieving the desired results.

Therefore, believe in yourself, love your body, and it will respond to your love. Having started to implement the method of psychocorrection, you will certainly see the results of such a dialogue with your body and fairly soon achieve the desired results.

Now let's move on to the possibilities of auto-training as a method of losing weight. It is based on speech self-hypnosis, which is performed by the losing weight. The word "speech" does not mean that all suggestions are spoken only aloud. In fact, speech can also be hidden, as they say, "to oneself." This is an important positive quality of the auto-training technique: you can do it anywhere and anytime, as soon as the desire arises.

Indeed, no one will hear your inner dialogue with yourself. Therefore, you can say whatever you want, use any words, because your task is not to delight the ears of employees or neighbors, but to improve your body in ways that are suitable for it.

The texts that the losing weight pronounces are called moods and contain information necessary for the unconscious about the transformations that need to be achieved. This information should be built in a certain way, because, as we have already said, there is a special connection with the subconscious, and for the greatest success, you should adhere to some rules.

The mood should be formulated very clearly and necessarily in a positive way, that is, there is no place for denials, negative words, everything that does not correspond to a good mood. For example, the words “not”, “no” should be completely absent, as well as all other negations with verbs (“I cannot”, “I will not”). Try not to use the words "never", "anywhere", etc.

It is advisable to build affirmative sentences and transform phrases to sound in the present tense, for example: "I am losing weight" instead of "I will soon lose weight" or "I will become thin".

Another principle that should be followed when composing and pronouncing moods: try to be brief. Remember the law of the auto-training attitude: it is better to say a short, capacious phrase, unambiguous and effective a hundred times, than to pronounce one long and stupid text, wasting time.

Drawing up the mood will not be difficult if you adhere to a few simple rules:

1. The words that you include in the mood should relate to you personally, be close to you and reflect the actual state of affairs.

2. Try to keep the text short.

3. Words should not be long and complex.

4. Learn to think aphoristically, because you don't need high-flown phrases to communicate with your body: the main thing is to accurately formulate a thought.

5. Words should be affirmative and have the meaning of "already acting", of what is already happening to you: this is how you give the body a sign to start working, show that you are ready for change.

6. Only one aspect should be involved in one mood, that is, do not immediately talk about all parts of the body that should lose weight, but only about one of them (for each mood). Therefore, it is better to create several different moods than waste time on ineffective procedures.

7. In connection with what was said in the previous paragraph, you should carefully think over the strategy of losing weight, having decided which parts of the body most need correction, and deal with them first, and then, as the results are obtained, move on to other parts ...

Now a few words about how to write the mood yourself. Take a piece of paper and structure the text as follows:

1. The main positive statement (as brief as possible), for example: "I'm losing weight!"

2. Several sentences (2–4) that expand the meaning of the mood and relate to a specific location, for example: "My hips are getting slender" or "My waist is getting slender", etc.

3. The number of repetitions of each phrase should be at least 3, but not more than 7, since this number is optimal.

Here it is necessary to briefly dwell on one of the features of our psyche, which consists in the fact that the repetition of the same text a certain number of times leads to the independent inclusion and activation of physiological and mental processes in our body. This phenomenon is based on voluntary memorization of the required action with three times and full memorization with seven repetitions of the text.

If you want to achieve the best results, consider this characteristic and stick to it.

The best way to do auto-training is to read the moods by heart, but you can also use written texts. In this case, pay attention to the emotional state against which the suggestion takes place.

Indeed, the feelings and emotions that accompany the mood are extremely important, since the impact will be much stronger if, while reading, you confirm the words with faith in the effectiveness of the mood and the hope for an early achievement of good results.

Therefore, it is useless to say the text monotonously without trying to ponder its meaning. On the contrary, it is imperative to mentally imagine how the mood affects the body, how it begins to work on transforming the body, how fat deposits are burned, you become slimmer and more beautiful. And the more lively the images you see, the faster the subconscious will assimilate them and begin to work in a given direction.

Recite the moods any time it suits you, but they will have the most powerful and effective effect if you recite them just before going to bed or immediately after waking up in the morning.

During the period when you already feel the coming of a dream or have just woken up, that is, when your brain is already starting to turn off or is still dormant, the connection with the unconscious becomes strongest, and it firmly perceives verbal self-hypnosis.

Make it your rule for the period of losing weight to pronounce the mood before bed and as soon as you wake up. So you go directly to the body and set the program for the coming day.

We repeat once again that the optimal number of repetitions of the tuning is 7 times. Try to speak in a measured manner, as if instilling in yourself the necessary thought. Accompany the words with mental representations of how what you are talking about is happening to your body. Let these images be as colorful and vibrant as possible.

In addition to text moods, use visual ones - in the form of pictures, which depict mood words, symbols that hint to the subconscious mind about the need for changes in the body. They should be colorful and eye-catching.

For example, write on a piece of cardboard the text of the shortest mood, highlighting its main word in a bright color (most likely, these will be the words "losing weight" or "slim"). You can highlight it by other means: by increasing the size of the letters, the distance between them, writing the word in bold. In any case, the main word should stand out and catch the eye. This is necessary so that, even by accidentally passing by and not trying to focus on the text, you can unconsciously accept its content as a guide to action.

Place these posters in the most prominent places or where you are most often (in the bathroom, on the refrigerator, on all mirrors). Let every time you go to the mirror, for example, to fix your makeup or hair, they serve as a reminder of the important thing that you are doing at the moment - the matter of improving your own body.

Thus, several opportunities open up before you at once to influence the unconscious with the help of auto-training. By focusing on one of them, combining the described technique with other means (diets, exercise, cosmetics) and unconditionally believing in the success of your plan, you will achieve what you want.

Now let's go directly to the description of the moods for certain weight loss options. As you know, there are several areas of our body that are more likely than others to accumulate fat deposits and, therefore, more than others in need of correction. Let's talk about each of them separately.

Let's start with the calf area. Very often, women experience the discomfort that their ankles are of normal thickness, while their calves are disproportionately full. It is for them that the following attitudes are intended.

As we said, the main message should be short and succinct. We have provided some examples of mood texts specifically designed for calf correction. You can use them or, taking them as a basis, write your own attitude.

1. “My calves are losing weight. My calves are losing weight. My calves are losing weight. My legs are getting slender. My calves are losing weight. My legs are getting slender. My calves are losing weight. My legs are getting slender. My calves are losing weight. "

2. “My calves are losing weight. My calves are losing weight. My calves are losing weight. My legs become evenly developed. My calves are losing weight. My legs become evenly developed. My calves are losing weight. My legs become evenly developed. My legs are losing weight. "

3. “My calves are losing weight. My calves are losing weight. My calves are losing weight. My legs are getting beautiful. My calves are losing weight. My legs are getting beautiful. My calves are losing weight. My legs are getting beautiful. My calves are losing weight. "

In addition to pronouncing the moods, hang posters with the short text: "My calves are losing weight." In this case, highlight the word "lose weight" with a bright color and pin posters where you can see your legs (in the bathroom, on the mirrors). In addition, post drawings or photographs of slender legs throughout the apartment.

Try using your workplace for moods, turning it into a base for making your dreams come true. For example, hang a few pictures above your desk with images of top models you would like to be like. Enlarge the images of individual parts of their bodies and look at them as often as possible, repeating the text of the suggestion each time.

Place the text of the mood itself, written in beautiful letters, next to the photographs or drawings, and transfer your eyes to it every 30–40 minutes.

If you want - limit yourself to a small poster, on which just one word "Losing weight!" Is written simply and clearly, and that will be enough. Contemplating it, you will certainly tune in to losing weight, and your body will perceive this word as a command to action.

The next area to be discussed is the buttocks. They are so vulnerable that they most often suffer from body fat. This is due to the fact that the main position of our body is sitting. We sit while studying (11 years), while studying in colleges and lyceums (3-4 years) and during higher education at a university (5-6 years). We sit at home, sit at work, when we come home in the evening, we sit again. Thus, we have to spend a huge amount of time (perhaps even most of our life) relying on the notorious "fifth point".

This is what leads to the appearance of fatty deposits in the buttocks. Try to devote as much time and attention to this attitude as possible. Below are a few examples of basic attitudes specifically for this area of ​​the body:

1. “My buttocks are losing weight. My buttocks are losing weight. My buttocks are losing weight. My buttocks are getting slimmer. My buttocks are losing weight. My buttocks are getting slimmer. My buttocks are losing weight. My buttocks are getting slimmer. My buttocks are losing weight. "

2. “My buttocks are losing weight. My buttocks are losing weight. My buttocks are losing weight. My buttocks are getting toned. My buttocks are losing weight. My buttocks are getting toned. My buttocks are losing weight. My buttocks are getting toned. My buttocks are losing weight. "

3. “My buttocks are losing weight. My buttocks are losing weight. My buttocks are losing weight. My buttocks are getting beautiful. My buttocks are losing weight. My buttocks are getting beautiful. My buttocks are losing weight. My buttocks are getting beautiful. My buttocks are losing weight. "

As with calves, you can use visual images, such as photographs from thick women’s magazines, which every year in one of the summer issues publish articles on how to care for the legs and buttocks, accompanied by colorful illustrations.

Hang a few posters at home with a short message, such as "My buttocks are losing weight." Ask your family members to take seriously your efforts to get your own body in perfect condition. Let them make sure that you will soon appear before them in a completely new guise.

Where you can see yourself naked (bathroom, mirrors), hang pictures of beautiful bodies, the ideal forms of which you would like to be equal to.

In addition, place posters with the full mood text in the apartment so that your gaze slides over them as you walk by. Be sure to use our tips for designing posters (highlighting the main word with a special color or font, colorful image).

Do the same at work. Place a mood poster and a picture of your ideal body above your desk.

Every time your gaze stops on the image, speak the text, trying to focus only on it, disconnecting from everything else.

The next zone is the hips. They are also extremely vulnerable, as they are located in close proximity to the buttocks and are not actively involved in the movement process.

A woman whose figure belongs to the "pear" type (narrow shoulders, thin waist, wide hips) especially suffer from the fullness of the buttocks. It is in them on a given part of the body, which already stands out, that a solid accumulation of fatty deposits occurs.

Here are some examples of basic settings you can use:

1. “My thighs are losing weight. My thighs are losing weight. My thighs are losing weight. My thighs are getting slender. My thighs are losing weight. My thighs are getting slender. My thighs are losing weight. My thighs are getting slender. My thighs are losing weight. "

2. “My thighs are losing weight. My thighs are losing weight. My thighs are losing weight. My hips are in proportion to my figure. My thighs are losing weight. My hips are in proportion to my figure. My thighs are losing weight. My hips are in proportion to my figure. My thighs are losing weight. "

3. “My thighs are losing weight. My thighs are losing weight. My thighs are losing weight. My thighs are getting beautiful. My thighs are losing weight. My thighs are getting beautiful. My thighs are losing weight. My thighs are getting beautiful. My thighs are losing weight. "

Use them as text for posters, shortening words to express the main point, such as “My thighs are losing weight” or “My hips are getting slimmer.”

Hang these posters all over the house, especially in those parts of it where you can contemplate your feet (in the bathroom, in the hallway, on all mirrors). Make them colorful, with a specific color and size of the main word, etc.

Accompany the posters with drawings and photographs of slender legs. Choose from the whole variety of models the one whose hips seem to you approaching the ideal, multiply her photo and place in all places where you go.

In the workplace, also complement the design with a mood text poster and a photo of what you are striving for.

Every time your gaze stops on the image, speak the text of the mood with feeling, sensibly, with arrangement. Let the reading conjure up an idea of ​​how good you will look in the near future in your mind's eye.

The next topic of our conversation is the stomach. Of course, there is nothing wrong with having a cute little tummy, it's so erotic! But when this crumb turns into a giant that can no longer be drawn in and hidden, the situation becomes critical.

In this case, you cannot do without auto-training, which will help tune the body to burn fat. Below are some examples of basic moods, using which you can correct your figure and regain lost slimness.

1. “My stomach is losing weight. My stomach is losing weight. My stomach is losing weight. My stomach is getting flat. My stomach is losing weight. My stomach is getting flat. My stomach is losing weight. My stomach is getting flat. My stomach is losing weight. "

2. “My stomach is losing weight. My stomach is losing weight. My stomach is losing weight. My stomach is getting toned. My stomach is losing weight. My stomach is getting toned. My stomach is losing weight. My stomach is getting toned. My stomach is losing weight. "

3. “My stomach is losing weight. My stomach is losing weight. My stomach is losing weight. My stomach is getting flat. My stomach is losing weight. My stomach is getting flat. My stomach is losing weight. My stomach is getting flat. My stomach is losing weight. "

4. “My stomach is losing weight. My stomach is losing weight. My stomach is losing weight. My belly is getting beautiful. My stomach is losing weight. My belly is getting beautiful. My stomach is losing weight. My belly is getting beautiful. My stomach is losing weight. "

Speak the mood with a sense of self-confidence. In addition to pronouncing, write the text on paper and hang it on the walls of the apartment in those places where the text itself will catch the eye and make your subconscious mind react to it.

Design your workplace in accordance with the idea of ​​losing weight: hang a poster with the text of the mood and a few photos with, in your opinion, ideal tummies. As soon as your gaze falls on the image, read the mood text, mentally imagining yourself with a toned beautiful belly. Believe in success!

Next, let's talk about the waist. For many women, the features of the figure are such that their waist is poorly expressed, which is why the slightest weight gain hopelessly hides this romantic part of the female body from the eyes. In order to restore the previous beauty, use the following options for basic moods:

1. “My waist is losing weight. My waist is losing weight. My waist is losing weight. My waist is getting slender. My waist is losing weight. My waist is getting slender. My waist is losing weight. My waist is getting slender. My waist is losing weight. "

2. “My waist is losing weight. My waist is losing weight. My waist is losing weight. My waist becomes an aspen. My waist is losing weight. My waist becomes an aspen. My waist is losing weight. My waist becomes an aspen. My waist is losing weight. "

3. “My waist is losing weight. My waist is losing weight. My waist is losing weight. My waist is getting beautiful. My waist is losing weight. My waist is getting beautiful. My waist is losing weight. My waist is getting beautiful. My waist is losing weight. "

Speak the mood whenever you can, wherever you are. In addition, write the text on thick paper and hang it in the apartment wherever you go most often and where you can see your waist (in the bathroom, in the bedroom). When writing posters, remember the rules for their design.

And again, use photographs or drawings of fashion models whose waists match your ideas about the ideal figure. Look at them as often as possible and imagine yourself with the same amazing waistline.

A poster with mood text in the workplace doesn't hurt either. Hang 1-2 photos next to it and each time your gaze slides over the image, say the mood text aloud or mentally.

The next zone of correction is the chest. Most women are unhappy with the shape of their breasts. If you belong to this category of the beautiful half of humanity, then it is in your power to change the situation, achieve appropriate changes and get the result you are striving for. Use the following moods to make your dreams come true.

1. “My breasts are getting beautiful. My breasts are becoming beautiful. My breasts are getting beautiful. "

2. “My breasts are getting high and firm. My breasts are getting high and firm. My breasts are getting high and firm. "

3. “My chest is like the chest of a goddess. My chest is like the chest of a goddess. My chest is like the chest of a goddess. "

Say these words at every opportunity. Even while riding on public transport, you can repeat them to yourself. Write this or a similar text on paper or cardboard and hang in the house where you are most often, and also where you can contemplate your breasts. Don't forget our tips for poster design.

Place pictures and drawings of models you think are admirable next to the posters and look at them as often as possible.

Find a place in your workplace next to the pictures of the fashion models for the poster with the mood text. As soon as your attention is focused on the drawing, read the mood text, being firmly convinced of its effectiveness.

And the last topic of our conversation is the chin. Alas, often a person who successfully hides excess body fat under clothes is betrayed by the presence of a double (and sometimes triple) chin. To get rid of this annoying flaw, again use attitudes.

1. “My chin is losing weight. My chin is losing weight. My chin is losing weight. My chin is getting toned. My chin is losing weight. My chin is getting toned. My chin is losing weight. My chin is getting toned. My chin is losing weight. "

2. “My chin is losing weight. My chin is losing weight. My chin is losing weight. The second chin disappears. My chin is losing weight. The second chin disappears. My chin is losing weight. The second chin disappears. My chin is losing weight. "

3. “My chin is losing weight. My chin is losing weight. My chin is losing weight. The neck becomes smooth and taut. My chin is losing weight. The neck becomes smooth and taut. My chin is losing weight. The neck becomes smooth and taut. My chin is losing weight. "

Repeat the attitude whenever you get the chance. In addition, use visual aids (posters, drawings and photographs) in accordance with the rules outlined.

Place posters and photographs in your workplace and read the attitude every time your eyes land on the pictures. Accompany the reading with a sense of self-confidence.

Your faith in achieving your goal is more than half the success. Self-training, or self-hypnosis, is a way to achieve a goal by self-coding your actions.

Auto-training allows you to increase self-discipline, mobilize the will - in this case, to correct the figure in the direction of its significant improvement.

There are many psychological training programs. The methods are based on the latest achievements in the theory and practice of teaching. They use audio cassettes (with special musical recordings), conduct seminars that help people develop special skills that allow them to maintain good health, youth and beauty for many years.

Self-training has a positive effect on human health, as it helps to strengthen the cardiovascular and nervous systems.

Having mastered the techniques of self-regulation, changing the psychological setting, you can force yourself to quit smoking, get rid of insomnia, relieve headaches, get rid of an inferiority complex. All of the above, a person achieves himself, having studied the techniques of hypnosis, internal self-improvement.

Autogenic training will help you gain confidence in your own abilities. Autogenic training in different applications (in treatment, education, etc.) has different forms, designed to perform specific specific tasks.

To conduct auto-training, you need to learn to immerse yourself in a special state of consciousness, called autohypnotic, in which a person is able to easily inspire himself with the necessary sensations. This state can be achieved through distraction from extraneous thoughts. You focus all your attention on the physical and mental sensations evoked in yourself (heaviness, warmth, calmness, good mood).

The process of immersion in an autohypnotic state is carried out when taking the necessary posture and pronouncing a text specially designed for this purpose (which you need to know literally). All together contributes to the creation of sensations in oneself, which are described by the phrases of the text. When pronouncing them, you need to physically feel their essence.

The immersion process should be completed by exiting the autohypnotic state.

Noisily, slowly and deeply, I breathe in the blue cool air. With a noise, I slowly exhale a pink warm. I breathe in with full chest and stomach. As you inhale, a wave of relief rolls over your body. Noisy breaths of blue and cool, noisy breaths of pink calm my nervous system.

It is my imagination that helps me sink into an autohypnotic state. I present a figurative picture that is familiar to me. I am pleased to see this picture. (You need to figuratively imagine a picture (from your past) that evokes pleasant memories in you. It can be a stream, a forest, sea waves and seagulls, autumn foliage and fire flames, spring rain, chirping birds, etc.)

I'm resting. The imaginative picture presented by me raised the mood, threw away extraneous thoughts. I think only about peace, about rest.

I am resting pleasantly. My body relaxes. The muscles of the shoulders and arms are relaxed. The hands are relaxed and warm. The muscles of the legs are relaxed. The muscles of the face are relaxed. The face expresses complete calmness. A slight inner smile lights up my face. My body was completely relaxed.

A pleasant feeling of heaviness appears in my right hand. This relaxes the muscles of the right arm. My right hand is getting heavy. The right hand becomes leaden from the weight. The right hand presses with all its weight on the right leg. My right hand is heavy. The hand is very heavy.

And now a pleasant feeling of heaviness appears in the left hand. This relaxes the muscles of the left arm. My left arm is getting heavy. The left hand becomes leaden from the weight. The left hand presses with all its weight on the left leg. My left hand is heavy. The hand is very heavy.

I'm resting. My hands are relaxed, heavy.

A pleasant sensation of warmth appears in my right hand. This warm blood warms my right hand. Warmth flows pleasantly down the hand. Warm blood pulsates at the fingertips. My right hand is warm. The hand is warm. And now a pleasant sensation of warmth appears in the left hand. This warm blood warms my left hand. Warmth flows pleasantly down the hand. Warm blood pulsates at the fingertips. My left hand is warm. The hand is warm.

I'm resting. My hands are relaxed, warm, heavy. I am resting pleasantly.

I rested pleasantly. I have a good mood! Autogenic training gives me the ability to easily manage myself. I am confident in my strengths and capabilities. My desires obey me.

The feeling of heaviness in the hands begins to disappear. The muscles of the arms and legs are gradually gaining strength. Powerful energy accumulates in me. Breathing quickens. Waves of pleasant chills roll over the whole body. I am ready to exit the autohypnotic state. (You need to take three slow deep breaths in and out. Exhales are accompanied by a feeling of slight chills from a pleasant feeling of pride in your skill. exhale, throw your hands up, as if throwing out all the accumulated energy with your hands. At the same time, you need to open your eyes.)

From this moment on, you need to imagine yourself as a flower bud that is about to open! The petals are already tense! The bud is swelling and ready to open up! With the last exhalation, the bud opens with a bang and throws out all its aroma!

Within a few days you will notice that your sleep is improving, you will fall asleep faster, and in the morning you will feel well slept and start a new day with a cheerful spirit, easily carrying out all your plans.

Health greatly outweighs all other benefits of life. If a person is healthy, he is in a good mood, he is full of energy. Indeed, a healthy beggar is happier than a sick king.

Doctors say that obese people, as a rule, suffer very much because of their obesity. "Excess weight" causes them a lot of inconvenience, becomes the main reason for the appearance of an inferiority complex, shortens their life. It has been statistically proven that the morbidity and mortality rates of obese people are above average. We offer you one of the auto-training methods recommended by psychologists, which successfully works to maintain your figure.

A life-giving newborn life is pouring into me, a huge colossal life-giving force is pouring into me. Newborn life gives life, gives life, gives life. Gives birth to a newborn young strong body, gives birth to a newborn young beautiful physique, gives birth to a light, flexible figure, gives birth to a beautiful thin young waist.

Under the colossal force of life throughout the body, excess fat quickly burns, burns, burns until it disappears completely. Under the colossal energy of life, all excess fat in the abdominal region (both on top of the abdominal muscles and inside the abdominal cavity) quickly burns out, burns out, disappears, disappears, disappears, a newborn life gives birth to a newborn young skinny-sunken, skinny-sunken, skinny-sunken belly, a thin young waist is born.

Excess fat, aggravating my body, spoiling my slim young figure, I hate the strongest, fierce hatred. Under my fierce hatred, all excess fat quickly burns out, burns out, burns until it completely disappears. A slim, flexible young figure is born.

I am constantly monitoring my food. I do not allow myself to eat excess food, I eat no more than the body needs to maintain an intense, energetic, fun life. I hate overeating with the strongest, fierce, malicious hatred, I once and for all forbid myself to eat excess food, and no force can force me to eat what I consider unnecessary.

In my mind, I figure out what I need to eat for a healthy energetic life, and I will not eat a single extra spoon, not a single extra bite.

I am tuning in to a slender young figure now, and in thirty years, and in fifty years, and in a hundred years. I am attuned to preserving a newborn youthful physique, to preserving a thin youthful waist for the rest of my life. And my whole body unconditionally, unquestioningly fulfills my will, mobilizes all its unlimited reserves for the exact fulfillment of my desire to always maintain a slender young figure, a thin young waist. And therefore, now, and in thirty years, and in fifty, and in a hundred years, I will have a young, slender, beautiful figure.

I have a strong will, I dare everything, I can do everything and am not afraid of anything, I can always control my food and not eat too much. I have the strongest self-control. I vividly, firmly remember that I always need to control my food and not eat anything extra.

I clearly, distinctly feel the needs of my body, I always know exactly how much I need to eat for a healthy energetic life.

I freed myself from the stereotypes of the disease. I love my life, my body, and it responds in kind to me. I feel deep peace of mind.

I love myself and therefore my relationship with others is based on love.

Creative ideas and inspiration visit me every day. I create my life according to my desires.

There is a golden, healing flow of energy around my body. I can feel it ... I enjoy it ...

I am the ideal.

We suggest you use one of the methods of communication with your own subconscious mind using the "FORMATION OF EVENTS" method.

Choose for yourself a few positive qualities that you need to achieve your goal. Now try to imagine a person who possesses all these qualities. You can imagine the image of a famous film actor, politician, your idol, or it can be your friend who possesses a set of these qualities. If there are none, come up with just the perfect person.

Imagine his life, the manner of dressing, walking, talking, laughing, etc. Now you should imagine that this person has taken up the solution to your problem. Several times mentally "replay" the development of the event you need, which interests you, with the participation of this person. He does everything well and successfully.

Now imagine that you put on the image of this person and become him. You should feel yourself in his guise. Walk around the room, like him, laugh. Try for at least half an hour to be this ideal person - brave, assertive, charming, in general, the way you need it.

This exercise is very close to what the actors do when they reincarnate in their assigned role. Your difference from the actor should be that you not only transform into your ideal person, but also come up with a scenario for the development of events yourself. You embody in one person the actor, the director, the viewer.

You need to perform this exercise alone, until you learn to completely transform into the image you have created of an ideal person for your goals. It is possible that you will need the image of an impudent, brawler or bureaucrat, this may also be the case, because people can have a variety of goals, and there are usually even more ways to achieve.

After you have fully learned how to transform into an ideal person, you can safely proceed to the fulfillment of your chosen goal. As soon as events require you to demonstrate the qualities you lack, you extract and put on the image of your ideal.

Sleep is one of the most important conditions in our body. Lack of sleep and sleep disturbances lead to irritation of our psyche, so it is very important that sleep is adequate. A good effect in the prevention of sleep disorders is provided by muscle relaxation - this is one of the elements of autogenous training. Patience and faith in mastering this method will bring a good result - you will quickly, without medication, fall asleep and sleep in a deep, restful sleep, regardless of the stressful situations you are experiencing.

You lie on your back with your arms and legs stretched freely along your torso. Repeat mentally and slowly, carefully understanding the meaning of each formula.

“My legs are warm and heavy, my legs are relaxed, all leg muscles are relaxed, all leg muscles are relaxed (repeat 3-4 times).

My hands are warm and heavy, my hands are relaxed, all the muscles in my arms are relaxed (3-4 times).

The muscles of the forehead are relaxed, the muscles of the browbones are relaxed, the muscles of the cheeks are relaxed, the muscles of the chin are relaxed, the teeth are unclenched, the lower jaw is loose, all the muscles of the face are relaxed (the last phrase is repeated 3-4 times).

The whole body is relaxed, each muscle is relaxed (2-4 times). The weight of the body pleasantly presses on the bed (2-4 times). Blood washes the body in a warm wave, penetrates into the tips of the fingers and toes, a pleasant warmth spreads throughout the body (2–4 times). Breathing free, deep (2-4 times).

I am calm, completely calm. A pleasant feeling of peace spreads out in a warm wave (2–4 times). The whole body is relaxed and motionless (2-4 times). The eyelids get heavy, drowsiness overcomes, I want to rest (2-4 times).

Pleasant peace and drowsiness envelop me more and more deeply (2–4 times) ”.

For a positive result, accompany each formula with a figurative representation of warm pond water, light warm streams of a river, solar heat, the sound of the sea against coastal pebbles, some other pleasant images with which you associate the idea of ​​warmth, heaviness, peace.

To make dreams come true, you need to be sure that they will come true.

Our life has three levels.

1. Being - felt in meditation.

2. Creation is natural energy, the source of life.

3. Possession of people and things, mutual understanding with them.

You have to imagine.

1. I am who I want to be.

2. I am already happy, they already love me.

3. I am already healthy and rich.

4. I already enjoy my work.

Form always follows the thought of it. A visualization session should begin with relaxation or meditation. You need to sit in a comfortable position or lie down and relax all the muscles (preferably before going to bed or after waking up). Then you need to stop the internal dialogue that sounds in your mind, free your mind from thoughts. Next, the purpose of the visualization is determined. To do this, you need to decide what you need in life now. Visualization can be done anywhere, using any free minute.

The more often the better. If you want to get something, you need to present it in every detail. It is not at all necessary to evoke her visual image in consciousness. It is enough to think about it and get the joy that this thing gives you. You need to do all the same if the purpose of visualization is not a thing, but abilities, character traits, people with whom you would like to get to know better, situations in which you would like to find yourself.

Standing in line, at the post office, in the elevator, waiting for a traffic light at an intersection or taking a bath, try to constantly create within yourself images of what you need to accomplish or achieve in life, as well as what qualities you would like to develop in yourself.

Techniques can be used in life in order to help you achieve your goals, teach you new things, strengthen your health, develop your talents, and reveal your beauty.

First you need to choose any area of ​​your life that you want to change for the better: become more self-confident, internally calm, more attentive to people, and improve your well-being.

You need to write down your desire on a piece of paper, you can even draw a drawing that personifies your dream. Now you need to sit back and imagine how your dream is coming true.

You can lie down, nothing should annoy and distract you. Stay alone with yourself for 10-15 minutes. Close your eyes and inhale deeply to fill the lower lobes of your lungs. Now exhale slowly. Feel the tension leaving you?

You need to use all your imagination and imagine that your goal has already been achieved. Continue the suggestion without being distracted for a moment. Remember, in your imagination you can do whatever you want: this is how you stand or sit, these are the smells, sounds, sensations you will experience when your goal is achieved.

Feel how you felt if it really happened. Explore your feelings, imagine everything in detail, savor the pleasure of knowing victory.

Tense your memory and mentally recall the time when you really felt so good, compare with your current feeling and do not part with it for some time, reproducing everything in your thoughts over and over again as accurately as possible. Try to keep yourself in this state as long as possible so that your experience gains depth.

At the end of this imagination, tell yourself that you should now be successful. Believe it sincerely, because you have a commitment to your goal.

Imagine what you want to achieve, and begin to convince yourself that it has already been done. It must be remembered that suggestion is a positive statement formulated as something that already exists in the present tense. For example: “My health is getting stronger every day. I feel strong and vigorous. " Always use affirmative and present tense as if you have already achieved your goal.

Write or depict these statements and post them prominently in your apartment, car, or office. They should remind you of your goal and tune your imagination. Over time, your goal will take over your entire being and will act like a magnet on you. Once you desire something, you will strive to achieve it at all costs.

The exercises are best repeated several times a day. It is very important to take a few minutes a day to relax and consolidate the images you create.

When fate hands you a lemon, try to make lemonade out of it. The most important thing in life is the ability to benefit from losses. It takes intelligence, this is the difference between a smart person and a fool.

Perceive the reality around you cheerfully, people, and you will feel how the world will be painted in rainbow colors.

Stress, the "fashionable" disease of the late 20th century, has probably touched you too. This is how life works: at work, at home, meeting with friends, we all play roles - a business person, a caring parent, a kind and sympathetic friend ...

But life is not always colored with rainbow colors. Problems, troubles, disagreements that develop into open conflicts lie in wait for us at every turn. A gray stripe sets in, then it, gradually increasing, turns into a hopeless black. And you don't want to play anything anymore ... Do you know this state?

Tension, despondency, depression, frustration, neurosis and finally stress and chronic fatigue syndrome. Everything that is deposited in your subconscious for a long time, growing like a snowball, sooner or later results in a serious nervous illness. To avoid this, you need to change your attitude towards life and yourself.

Man is not created according to a template. We are different in everything and react differently to the same life situations. Some people feel great in stressful situations. They can only be happy with a fast, dynamic pace of life. Others need peace, silence and a favorable environment for happiness.

The mechanism of the human body's response to stressful events is very ancient, dating back to the times when life was a constant struggle for survival. A good example of stress in action is responding to an offer of struggle or a threat. However, not all stressful events are so obvious.

Stress also arises when the balance between the demands of life and your ability to cope with them is disturbed.

Do not believe that we are experiencing more stress today than our ancestors suffered. Stress has always existed, only today we are experiencing even greater upheavals than our predecessors. This disease, and stress is primarily a disease (the same as, for example, a cold), affects millions, billions of people around the world.

Let's try to answer the question with you: what is stress? This word has different meanings for all people. Is it effort, fatigue, pain, fear, the need to focus, humiliation of public censure, or even an unexpected huge success leading to a breakdown of the entire way of life? Any of these conditions can be stressful.

Contrary to popular belief, which says that you need to try to avoid various stressful situations, we believe that first of all it is necessary to change your attitude towards them, to "create" your philosophy.

Nowadays, a wide variety of forms of auto-training are becoming more widespread. You've probably heard of guided imagination, stress relief, mental training, sports psychology, and more.

All these techniques are varieties of the same approach, which is aimed at achieving and maintaining a high mental and physical form through directed mental concentration.

Each of these techniques is based on the inner creative capabilities of a person. For the study and practical application of mental concentration as a method of improving human health and performance, the International Council for Psychological Training was organized.

"Mind fitness" (psychological training) is a new term. It stands for applied learning theory, the aim of which is the harmonious development of a person. Individuals and groups, associations and institutions are now working on this.

What is psychological training? This is a daily mental exercise to develop balance, self-esteem, creativity, endurance, clarity of thought, intuition, relaxation, high performance, etc. This exercise is performed in combination with muscle relaxation with rhythmic music.

What is the powerful effect of this combination? Even Sigmund Freud said that human consciousness comes from the principle of reality, and the unconscious - from the principle of pleasure. The cause of the psychological disorder is in the unconscious, and in order to uncover it, it is necessary to overcome the barrier that separates this area from consciousness. When the barrier is overcome, changes occur in the psyche.

Most people relieve nervous tension with alcohol, drugs, LSD, discos. These methods are even more harmful to health. And if you learn to relieve tension and unpleasant sensations with the help of complete relaxation, you will feel the bliss that you did not know before, you will feel rejuvenated and refreshed, and the world around you will once again sparkle with bright colors.

When you mentally relax, your body also physiologically relaxes. There is a direct connection between thought and body, between your intentions and your actual actions.

Recent medical research shows that thoughts carry informational content that affects health and performance. Our faith, consciousness and subconsciousness are shaping the future through more subtle and more powerful mechanisms than has been considered until now.

The psychological training model is based on the belief that you can learn new thinking skills and change old patterns of behavior. Your thoughts precede your actions, and your life depends on how you are able to control your mental images.

Psychological training techniques will help you shape your ideal image. You need it as a map for a traveler.

Psychological training is used in all areas where you need to help a person concentrate on achieving certain goals.

Physical health is to the body what mental health is to the mind. The greatest success is achieved when they work together. Mastery is enhanced through mental exercises with creative imagery. Your thoughts shape certain attitudes that determine your physical actions and behavior.

In fact, the Mind Fitness technique is very simple. There are four steps that will enable you to internalize most of the truths. But success will only be achieved if these exercises are used regularly.

These four steps will help you make sense of what your analytical and intuitive thinking prompts, making you calmer and more attractive.

Four basic principles of auto-training:

- relaxation;

- visualization;

- approval (self-hypnosis);

The impact of these principles is based on replenishing the activity of the right and left hemispheres of the brain, so that you can maximize your abilities.

In addition, these four steps will help to unite your consciousness with the deep regions of the subconscious, as a result of which you will achieve the greatest harmony with the world around you and with yourself.

Relaxation is the first stage of psychological training, it prepares the body and mind for joint "work". It is during moments of relaxation that you can hear your inner voice and feel connected to your deepest wisdom. These are moments of attention and silence.

If you think that relaxation is very easy, you are deeply mistaken. There is a whole science of relieving muscle tension.

At first glance, the very idea that people should be taught how to rest (relax) may seem ridiculous to you. Is it possible that a person himself will not be able to relieve the tension of his muscles?

At birth, nature endowed us with the ability to relax. But, unfortunately, most of us, over time, acquire a lot of other artificial habits, while simultaneously losing the old ones. And now the people of the West have to turn for help to the Eastern sages who have achieved perfection in the science of relaxation.

People who have mastered this science become more active and energetic, they try to correctly spend their energy to achieve certain specific goals.

If you do not know how to relax, your nerves and muscles are in constant tension, the result is a gradual depletion of vitality.

In a calm state, muscles and nerves rest, energy is accumulated and stored in the body, instead of being wasted.

Many of your actions, such as the habit of knocking drum rolls on the table or on the armrest of a chair with your fingers, twirling your thumbs, crunching the bones of your fingers, knocking your foot on the floor, chewing gum, biting a pencil, swaying nervously in a chair, etc., are just in vain. a waste of energy.

A person who knows the law of conservation of energy works more efficiently than others. At the same time, he spends as much effort as is required to perform this or that work.

An ordinary person who does not know or does not know how to correctly use this law, when doing the same work (physical or mental), spends 25 times more energy.

If you doubt this, take a look at the people around you: look at how many unnecessary movements, gestures, etc. they make. Most of us simply do not know how to control ourselves, to control our emotions and feelings.

In the East, yoga gurus gather whole classes of students, while a prerequisite for teaching is the clarity of the principles and provisions set forth by the teacher. All this is done so that the idea is better fixed in the mind of the student and evokes in him associations with this or that material object, a living being.

Hatha yoga teachers, teaching the science of muscle rest, often draw students' attention to the behavior of a cat, panther, and leopard. Surely you had to observe the habits of these graceful animals.

If so, you certainly remember that an ordinary domestic cat, watching a mouse near a burrow, can sit in one place for a long time without changing its position. All muscles are tense, the animal is ready for a jump, a lightning attack. Be sure that as soon as the mouse appears, it will be immediately caught by a clever hunter.

A "resting" cat behaves in a completely different way. During sleep, all her muscles are relaxed, you will not notice any slight tremors or cramps. One gets the impression that every cell of its organism rests together with the animal.

Thus, representatives of the feline family are a kind of standard of grace. They "rationally" waste their energy, it is this feature of the animal's behavior that was noticed by the adherents of hatha yoga. They believe that in order to learn to act quickly, to master the technique of fighting, one must first of all learn to concentrate and relax, just like a cat does.

People who fuss, worry, turn green with anger and stamp their feet are not among the best workers, they are wasting their strength and energy.

Very often, our physical condition plays the role of an indicator that allows us to determine how efficiently we use our energy. If you are depressed, overwhelmed, or have a breakdown, most likely you are overexerting yourself, that is, wasting more energy than you have been given from above. Good mood, great health, cheerful mood, on the contrary, indicate that you are full of strength, which means that you know how to correctly spend your internal energy.

Experts believe that negative emotions accumulate in the area between the ribs and the upper abdomen, in the so-called solar plexus. If you feel that you have accumulated a lot of negative energy, try to relieve the discomfort with the following exercises.

1. Take a deep breath (you should get the impression that the air has penetrated not only into the chest, but also into the abdominal cavity).

2. Hold your breath for 3-4 seconds, and then exhale slowly, releasing air through your mouth in a thin stream. Repeat this exercise 3-5 times.

At the same time, mentally imagine that you are breathing in blue cool air, and exhaling warm pink.

Feel your body gradually begin to relax. The tension "accumulated" in the muscles will come to naught.

Take a few deep breaths, then release the air through your slightly parted lips. Repeat the exercise 3-5 times. Concentrate on relaxing your muscles and remember how you feel. Listen to the work of your heart, lungs and feel how your muscles are filled with fresh strength.

This exercise can be done anywhere, anytime. It is especially useful for creative people, conducive to the creation of works of literature, painting, graphics, architecture. Thanks to relaxation, the "vice" that fetters the artist's consciousness is released, and intuition awakens.

Relaxation sessions also have a beneficial effect on the condition of your hair and skin. It's no secret that constant nervous breakdowns, stress, depression primarily affect our health, the work of internal organs, endocrine glands, and the intensity of metabolic processes in the body. You have probably noticed more than once that during depression your hair begins to fall out, your complexion worsens, and skin rashes appear. These are all links in the same chain.

Your intuitive thinking uses different paths to enter consciousness. The main one is the way of drawing pictures, or visualization of images in the cerebral cortex. This is called creating an inner image. At the same time, a picture appears in your head of what consciousness "overheard from your intuition."

Visualization, or the creation of an inner image, is essential to facilitate the learning of the language with which intuitive thinking communicates with you.

Close your eyes and try to create several internal images through all organs of hearing, touch, smell.

1. Imagine that you are drinking the juice of a freshly squeezed orange, taste its sweet aromatic taste.

2. Imagine that you hear the sound of a locomotive whistle or the sound of waves rolling onto the shore. Try to hear these sounds clearly.

3. Imagine that you are touching soft velvet or delicate baby skin.

This type of imagination is the foundation of psychological training. The creation of an internal image trains memory, activates the creative process.

As you learn to draw inner images in your mind, you in turn move from vague abstract desires to concrete planning. It is this transitional process from an idea to specific patterns of behavior that constitutes the essence of psychological training.

Here is another mental training exercise for creating an inner image. Look at an object in your room for 10 seconds. Then close your eyes and try to recreate this image as accurately as possible using your inner vision. Now open your eyes and compare the image you created with the original. Repeat this exercise 2-3 times, each time changing the object, and you will see that with each time the accuracy of the image will increase.

Self-hypnosis dresses your inner images into words that echo through your mind repeatedly. This inner echo can be formulated as an attitude, intention and attitude expressed by the words: "I can do it."

Self-hypnosis through symbolic language reinforces your belief that you can accomplish whatever intuitive thinking leads you to. This is a clear statement that success is possible, expressed in the first person in the present tense. Words addressed to yourself strengthen the belief that you are able to achieve the specified goal and indicate the direction in which to go. They make your brain focus and actively participate in achieving your goal.

The children's book “About a small car that could ...” tells a story that illustrates this principle: when the car, puffing and sighing, climbed the mountain, she repeated to herself: “I think I can. I know I can! " As a result, she reached the top, which was her ultimate goal.

Remember that it is with the help of multiple repetitions that your brain tunes to the desired wave. If you are going to increase your potential, you must constantly repeat to yourself, "I am growing, I am changing." The inner echo of self-hypnosis that echoes in your mind is the key to success. It cheers you up, makes you more determined and purposeful.

Self-hypnosis psychological training exercise. Sit quietly, focusing on hearing your inner voice. Choose a phrase in which the goal would be formulated: the human qualities that you would like to develop in yourself, the state that you would like to come to. You will need to repeat this phrase several times to yourself, and after a while you will feel how changes begin to take place in your life.

The concept of rhythm includes two components: individual rhythm and the rhythm of activity.

An individual rhythm is your own idea of ​​how one or another activity can be carried out by you personally.

Think about your individual rhythm and try to answer the following questions: Do you usually move quickly or slowly? Are you often late? What information, presented in visual or auditory images, do you perceive faster?

The answers to these questions will help you form an idea of ​​your own individual rhythm.

The rhythm of activity is a natural rhythm inherent in the kind of activity in which you are engaged: driving a car, sewing, playing football, etc.

The exercises below will not only help you relax after a hard day at work, but also tune in to a positive mood. In addition, they will prompt you for the necessary rhythm for work, combining your individual rhythm and the rhythm of activity. Thanks to these exercises, which include psychological training, you will gradually develop in yourself such important qualities as calmness and self-control, learn to manage your emotions and feelings, and relieve muscle and mental tension.

Exercise 1. Sit in a soft, comfortable chair, relax and try to get rid of the problems and all the worries and doubts experienced during the day, isolate yourself from the outside world. Let your thought turn inward and stay on your true Self. Think of yourself as a being completely independent of this body and capable of leaving it without any harm to yourself. After a while, you will experience a feeling of blessed peace.

Your attention should be completely focused on your higher self, which is really you. Think of the innumerable number of worlds around you, of a million bright luminaries surrounded by a system of planets that resemble our Earth.

Imbued with the idea of ​​the infinity of space and time. Comprehend the position of the Earth and yourself on it, an insignificant insect, perched on a small lump of dirt. You will feel like a tiny atom that is part of a huge whole.

Realize that you are immortal, eternal and indestructible. Feel how the life of the whole is flowing through your veins, the whole ocean of life lulls you on its chest.

Wake up, return to your physical life, and you will feel that your body is filled with fresh strength, and unpleasant thoughts have disappeared.

If during the working day you feel tired, use the exercise of yogis. It won't take you long.

Exercise 2. Stand up straight, raise your head slightly, pull your shoulders back, and lower your arms along your body. Slowly lift your heels off the floor and transfer the entire weight of your body to your feet, while slowly raising your arms up.

When all the weight of your body is transferred to the pads of your toes, and your hands are at shoulder level, you will feel that you are floating in the air. Inhale deeply, hold your breath, and then exhale slowly, lower your arms and return to the starting position.

For maximum effect, the exercise can be repeated 2-3 times. Raised and outstretched arms will give you a feeling of lightness and freedom that will improve your well-being.

You've probably already noticed that for various relaxation techniques, an element such as breathing, more precisely, its rhythm, is extremely important. By setting this or that rhythm, you actually tune your body to the desired emotional "wave". For example, you can set yourself up for a positive perception of the world, for the successful completion of the work you have begun, for the successful resolution of a problem situation, etc.

Among all the relaxation techniques widely known to the world, there is one ancient Chinese discipline that pays great attention to special breathing exercises. This is qigong.

In China, in the morning, sidewalks, roadsides, parks, squares turn into a kind of sports and recreation areas, where people of all ages - men, women, children - practice qigong and wushu, not paying attention to passers-by.

Qigong is an ancient Chinese discipline that uses breathing exercises, special movement techniques and meditation to restore balance and strengthen the body's vital energy.

Qigong adherents claim that practicing it helps to improve health, get rid of certain diseases, and increase vitality. This is not just a set of special exercises, but a way of life. If you do them every day, you will increase the circulation of healthy energy in the body, thereby curing ailments, improve complexion, and feel younger. Although people tend to turn to qigong for certain conditions, it is best used when you feel completely overwhelmed.

So, have you already taken the first steps towards a new calm life? If yes, then let's greet each new day with the words: “Today is my lucky day. I will succeed. And of course something extraordinary will happen! "

Laugh a lot, because laughter is the best medicine for all diseases. It promotes the production of pleasure hormones - endorphins that stimulate breathing, pulse and blood pressure. Try to treat any unpleasant situation with humor and learn to laugh at yourself, listen to pleasant music. Turn on the radio, tape recorder and sing along.

Go in for sports. It has already been proven that people who exercise regularly rarely have a bad mood. Exercise has a positive effect on the body, improves brain function, and stimulates the production of pleasure hormones.

Doing sports will not take too much of your time. Jogging, cycling are especially helpful ... Just half an hour and your mood will dramatically improve.

Constantly focus on the bright sides of life and on actions that can improve your situation. Try to forget about the hopelessly disgusting and painful. A wise German proverb says: "Follow the example of the sundial - keep track of only happy days."

Love yourself loved ones, because you are the one and only. Remember this. If you are accustomed to the fact that the apartment always shines with cleanliness, take a temporary vacation, hang a poster in your room with the inscription: “You can't change everything! Have a rest!" A good sleep is very important to you. Does your mood suddenly deteriorate while looking at yourself in the mirror? Choose your favorite photos, in which you like yourself, and set (hang) them wherever you see fit. You will have an ideal to strive for.

Finally, remember that there is no ready-made recipe for happiness, health, and success. We are all different, and we also have different problems. The only thing that brings us together is submission to one biological laws that govern all living things, including man.

Civilized man has ceased to follow the laws of nature. He forgot how to relax, enjoy the beauty of the world around him, and stopped walking. Stop for a while, listen to your inner voice and say: “I am the master of my life. I have everything I need for happiness, beauty and success. I love and accept myself as I am. My relationship with others is getting better every day. The light inside me works wonders in my life. Everyone loves me, and I answer them in kind. " In this way, you will find harmony with yourself and the world around you.

How does auto-training work ?! The healing property of the word at first seems unusual. Medicine is another matter. It is material and tangible. But even the word can have such material power. After all, it causes the same reflex reactions as other stimuli of the external world. The word, by virtue of the meaning inherent in it, deeply affects the human psyche, acting through it on the entire organism. Self-training helps to significantly enhance the effect of the word!

As they say, if you tell a smart one that he is a fool 100 times a day, he will believe that he is a fool!

• Make a list of those qualities that you value most in yourself.
• Look at yourself in the mirror and admit to yourself out loud what you like best about yourself (be it your physical qualities or your mental and creative abilities).
• Constantly celebrate your strengths, especially if you feel weak and vulnerable, if things don't work out the way you would like. Add new advantages that you have appeared to your list.
• Realize that you have unique qualities and knowledge that you can and should use to achieve your goals. Only then will you learn to value and respect yourself.

And now, actually ABOUT WORDS. Do you remember what words the heroine of the movie "The Most Charming and Attractive" repeated?

I am the most charming and attractive. Men like me terribly. They are just crazy about me. All the men are looking after me ...

Do not hesitate to compliment yourself while traveling on public transport, while going from work to work, while doing monotonous household chores. When jogging, (which, by the way, does not hurt either))), you can rhythmically repeat:

I love myself. I love myself. I love myself. I love myself....

Say these words to yourself more often, especially when you are in a bad mood, and you will not have it for a long time! It will be replaced by an even posture and a radiant smile! And this is seen at a distance!

Once in a sewing studio on the wall I saw a wonderful rhyme (with the postscript "Read 6 times a day"). In my opinion, great advice!