Hipnotizando a si mesmo (com notas para tradução)

When you think of hypnosis, two images probably come to mind.

Quando você pensa sobre hipnose, duas imagens, provavelmente, vêm à sua mente.

The first is from a B-grade movie where you see some Svengali - like doctor — usually deranged — dangling a pocket watch in the face of some innocent victim.

A primeira é de um filme de segunda classe  onde você vê algum Svengali- como médico - geralmente demente - balançando um relógio de bolso na face de alguma vítima inocente.

The second is of some hypnotist on a stage with a dozen or so audience volunteers whom are either dancing with brooms or are clucking like chickens.

A segunda é de algum hipnotizador em um palco com uma dúzia ou mais de voluntários da audiência que estão ou dançando com vassouras ou estão cacarejando como galinhas.

Fortunately, neither image is accurate.

Felizmente, nenhuma destas imagens são precisas.

Actually, hypnosis is less mysterious and far more mundane than you may think.

Na verdade, a hipnose é menos misteriosa e muito mais comum do que você pode pensar.

Hypnosis is very safe, but, more importantly, it can be a very effective way of helping you relax and cope with stress.

A hipnose é muito segura, mas, mais importante,ela pode ser uma maneira muito eficaz de ajudar você a relaxar e lidar com o estresse

No, you will not be turned into a clucking chicken

Não, você não vai ser transformado em uma galinha cacarejando

Probably no other psychological technique for stress reduction is as misunderstood as hypnosis.

Provavelmente nenhuma outra técnica psicológica para a redução do stress é tão mal entendida como a hipnose.

Take a look at some things you need to know:

Dê uma olhada em algumas coisas que você precisa saber:

You are not asleep.

Você não está dormindo.

You are not unconscious.

Você não está inconsciente.

You won't lose control or be under someone's spell.

Você não vai perder o controle ou estar sob o encanto de alguém.

You won't do anything that you do not want to do.

Você não vai fazer nada que você não quer fazer.

Hypnosis is simply a deeply focused state that makes
you more acutely aware of suggestions and allows you
to be more receptive to those suggestions.
Some people are more susceptible to hypnotic
suggestion. For hypnosis to be as effective for you as
possible, try to adopt a receptive, non-critical attitude.
Don't fight the process. Just go with it. If you remain
totally skeptical and resistant, not much is going to
happen. Have an open mind.

Surprise! You've already been hypnotized

You may not realize it, but chances are you've been in a
hypnotic trance many times before. We slip in and out of
hypnotic states all the time. For example,

• You've been driving on the highway and it scarily
  dawns on you that you haven't been paying
  attention to the road or your driving for the past five
  minutes.
• 
  You've left the movie theater and realize that your
  attention was so glued to the screen that you had no
  idea who was sitting next to you or what was going
  on around you.
  
  You've been daydreaming or just lost in thought.
• You suddenly look at the clock and think with
  surprise, "Where did the time go?!"
• 
  

In each case, you were in a hypnotic trance.

The power of a trance

When you're in a trance, you're in a different mental
state. You are still awake and in control, but your
attention becomes narrow and incredibly focused. In this
mental state, you're more receptive to any suggestions
you may give yourself, or that a hypnotherapist may offer.
You give yourself a shortcut to your subconscious.
These suggestions can take many forms: cigarettes
taste lousy, I'm growing taller day by day, I'm getting
smarter, whatever. (Clearly, some suggestions are more
realistic than others.)

Inducing a light trance

You can induce a hypnotic trance in many ways (even
the dangling watch can work). Here is one of the simpler
induction techniques to reduce tension and stress.

1. Find a comfortable position in a quiet, dimly lit
room where you won't be interrupted.

Relax as much as possible. If you want, take off
your shoes and loosen any tight clothing.

2. Focus on an object across the room.

The object can be anything — a smudge on the wall,
the corner of a picture, it really doesn't matter. Just
choose an object that is above your normal line of
sight so that you have to strain your eyeballs a wee
bit looking up to see your spot.

3. As you look at your spot, silently say to
yourself:

"My eyelids are becoming heavier and heavier."
"My eyelids feel as if heavy weights are pulling them
down."
"Soon they will be so heavy they will close."
Repeat these sentences to yourself about every 30
seconds.

4. Focus on your eyelids.

Soon you will notice that, indeed, your eyelids are
beginning to feel heavier. Feel this heaviness
deepen with time. Don't fight these sensations, just
let them happen. Let your eyes close when you feel
they want to close themselves.

5. As your eyes begin to close, say to yourself:

"Relax, and let go."

6. When your eyes close, take in a deep breath
through your nostrils and hold that breath for
about 10 seconds.

7. Slowly exhale through your slightly parted
lips, making a "swooshing" sound.

At the same time, let your jaw drop and feel a wave
of warmth and heaviness spread from the top of
your head, down your body, all the way to your toes.
Continue to breathe slowly and smoothly. As you
exhale, silently say the word "calm," or some other
relaxing word, to yourself. As you breathe, let the
feelings of relaxation deepen for another few
moments.

Going a little deeper

After you induce a light trance, you're ready to move into
a deeper state of hypnosis.

1. Take a deep breath and hold it for about 10
seconds.

Exhale slowly through your lips while saying the
word "deeper" to yourself. Continue this process for
several breaths more, saying the word "deeper" to
yourself with every exhalation.

2. Imagine that you're stepping onto a
descending escalator, a long, slow escalator that
will take you into a state of deeper relaxation.

As you begin your descent, silently say to yourself,
"I am sinking slowly into a deeper state of
relaxation."

3. As you descend, count backwards on each
exhalation, from 10 to 1.

When you reach the bottom of the escalator,
imagine that you are stepping off this escalator and
are stepping onto a second descending escalator.
As you imagine your descent, deepen your trance
with each breath, again counting backwards from 10
to 1.

4. Continue to deepen your trance until you feel
you have reached a comfortable level of
relaxation.

You may need only one escalator ride, or you may
need several. With practice, a deeper trance will
come more easily and more quickly.

Get me out of this trance

Alright, you are now in a trance. You are feeling quite
relaxed, and your mind is totally at peace. You can
choose to remain in this relaxed state, and simply enjoy
the benefits of relaxation and calm. You can also give
yourself a suggestion that can extend this relaxation
beyond the trance state. Here's what to do:
Simply count slowly backwards from five to one. Say to
yourself beforehand,

"When I reach one, my eyes will open and I will feel
totally awake and refreshed."

As you count, notice your eyes beginning to flutter and
begin to partially open as you approach one.
For more information, you can consult a certified
hypnotherapist who can show you how to use self hypnosis
to achieve benefits other than relaxation.
Hypnosis has been shown to be effective in helping
individuals overcome insomnia, smoking, overeating,
and a variety of other problems and disorders.

Notas para a tradução

"Svengali"
(Nota: One who manipulates or controls another as by some mesmeric or sinister influence; especially a coach, mentor or industry mogul.)

"deranged"
(Nota: disturbed or upset, especially mentally, insane, trastornado)

"dangling"
(Nota: balançando )

"stage"
(Nota: palco)

"dozen"
(Nota: dúzia)

"brooms"
(Nota: vassoura)

"clucking"
(Nota: cacarejando)

"mundane"
(Nota: comum)

"effective"
(Nota: maneira muito eficaz )

"cope"
(Nota: lidar)

"misunderstood"
(Nota: incompreendidoa)

"asleep"
(Nota: dormindo)

"spell"
(Nota: encantamento)

"focused"
(Nota: atenção )

"acutely"
(Nota: agudamente)

"aware"
(Nota: alerta)

"those"
(Nota: aquelas)

"effective"
(Nota: efetiva)

"try to adopt"
(Nota: tente adotar)

" chances "
(Nota: (an opportunity or possibility))

" trance "
(Nota: German: Trance, Portuguese: hipnose)

"slip in"
(Nota: (transitive) To enter discreetly)

"all the time"
(Nota: o tempo todo)

"highway"
(Nota: main public road: rodovia, autoestrada; Spanish: carretera)

"scarily "
(Nota: assustadoramente )

"dawns on"
(Nota: se dar conta)

"movie theater "
(Nota: A building where movies are shown to an audience; a cinema.)

"glued"
(Nota: (transitive) To cause something to adhere closely to; to follow attentively.)

"going on"
(Nota: To happen occur: What's going on?! I really don't want to know what goes on between you and your boyfriend behind closed doors. )

"going on "
(Nota: próximo, close to)

"daydreaming"
(Nota: sonho acordado )

"trance"
(Nota: transe)

"awake"
(Nota: acordado )

" narrow "
(Nota: Having a small width; not wide; slim; slender; having opposite edges or sides that are close, especially by comparison to length or depth.)

"focused."
(Nota: concentrada, determinada)

"shortcut"
(Nota: A path between two points that is faster than the commonly used paths.)

"lousy,"
(Nota: péssimo )

"growing taller "
(Nota: ficando mais alto)

" whatever"
(Nota: de tudo, qq coisa)

"dangling"
(Nota: pendular)

"dimly"
(Nota: sombrio)

"lit "
(Nota: Spanish: alumbrado, iluminado, aluzado)

"loosen"
(Nota: afrouxar)

"tight"
(Nota: alertada )

"tight"
(Nota: apertada)

"smudge"
(Nota: mancha)

"matter"
(Nota: importa)

"above"
(Nota: acima)

"sight"
(Nota: vista)

"strain "
(Nota: forçar )

"eyeballs"
(Nota: globo ocular)

"wee"
(Nota: pequeno, miúdo)

"bit"
(Nota: um pouco, um bocado)

"spot"
(Nota: mancha)

"look at"
(Nota: (transitive) To observe or watch (something). (transitive) To study (something) visually. (transitive) To consider.)

"eyelids"
(Nota: pálpebra)

"heavy"
(Nota: pesada)

"weights"
(Nota: pesos)

" pulling them down"
(Nota: caindo )

"indeed"
(Nota: (modal) Truly; in fact; actually.)

"deepen "
(Nota: profundo)

"fight "
(Nota: lute)

"want"
(Nota: querem)

"breath "
(Nota: respiração)

"nostrils"
(Nota: narina)

"hold"
(Nota: segure)

"swooshing"
(Nota: movinto rapido)

"jaw"
(Nota: mandíbula)

"warmth"
(Nota: calor)

"heaviness"
(Nota: pesado)

"spread"
(Nota: cicular)

"toes"
(Nota: dedos dos pés )

"breathe"
(Nota: respirando )

"smoothly"
(Nota: liso, macio, suave)

"calm"
(Nota: tranquilo, calmo, sossegado)

"escalator"
(Nota: escada rolante)

" take you into"
(Nota: levará você )

"sinking"
(Nota: descer, descender, baixar)

"backwards"
(Nota: de vota)

"bottom"
(Nota: base, fundo)

" stepping off"
(Nota: caminhando para fora)

"onto"
(Nota: preposition Upon; on top of.)

"to deepen "
(Nota: aprofundar)

"ride"
(Nota: andar)

"quickly"
(Nota: pronunciation (IPA): /ˈkwɪkli/ Rapidly; with speed; fast. Very soon. If we go this way, we'll get there quickly.)

"quite"
(Nota: kwaɪt, completamente )

"enjoy"
(Nota: aproveitar, desfrutar, gozar, curtir, apreciar)

"beyond"
(Nota: além)

"beforehand"
(Nota: Portuguese: em antemão; Spanish: de antemano, anticipadamente, adelantadamente, antes)

"refreshed"
(Nota: renovado)

"flutter"
(Nota: tremular)

"approach"
(Nota: aproximar-se)

"than "
(Nota: que, do que)

"overcome "
(Nota: vencer, superar, ultrapassar)

"overeating"
(Nota: obesidade )

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