**6.3 Third step: active-alert hypnosis facilitation: the dumbbells technique (Arnoldo Téllez, n.d.)**

This is an active-alert hypnotic technique developed a few years ago, in which we ask the person to sit comfortably and look at any point (you can use a point on the wall or an image). Next, we start to suggest:

*When you are ready to begin, please just sit and make yourself comfortable. Shall we start? Ok, look at that picture1 … I would like you to focus your attention on any point of the picture, whichever you want… Now… please put your hands with your palms facing up resting on your legs… that's right… keep looking at the same point… while you concentrate on your breath… Now… I wonder what sensations are going to emerge within your body… when you start to practice this exercise… we are going to practice an exercise … Now… have you ever felt the sensation of a weight in your hands?… that's right… as if you have some weights in your hands right now… I want you to imagine as if you have some weights in each one of your hands, a pair of dumbbells… one in each hand… about 2 or 3 kilos… is that okay?… Right… Now… You can grab them hard… and feel the weight… 2 or 3 kilos in each hand… Right now… you do not know yet… exactly how you feel… but as you move your dumbbells up and down … they will feel heavier… While you watch that point… start raising one dumbbell … up to your shoulder … Now slowly lower it… While lowing it, raise the other dumbbell… Okay… now move up and down the other one… the left arm and then the other… Right… arm… while still looking at that point… that's right … I want you to continue looking at the same point… Maybe now you can feel how the muscles contract and then relax… I want you to feel the weight of those dumbbells… feel how the biceps, the muscles of the arms get tensed… little by little feeling warm… the energy and calories in your arms are burning… the muscles get tensed and then relaxed … and please keep your eyes open looking at the picture… looking at the same point … and with each movement… each time closer to know how you will be feeling… once you start moving… active… and relaxed… you become more actively relaxed… still focusing on your breathing… now take two or three deep breaths… That's right… now… every time you inhale… You can feel more and more awake … more alert… feeling more active and full of energy… your mind is awakened… your mind is clear and lucid… can you feel it… now… your energy spreading throughout your body and your mind?… not too much or too little energy… just the right amount of energy that you need… you can feel a sensation in your body… that indicates that this energy is spreading throughout your body… toward your feet… through your legs… through your entire body… while you continue… your mind becomes more active… more lucid… clearer …. You feel more* 

*Hypnotherapy and Hypnosis*

**6.1 First step: writing your goals**

*details as possible).*

following these instructions:

*from success until now.*

in that moment, reaching that goal.

formulate their goals consists of four simple rules:

"I'm being" instead of using the future tense.

those four rules, we can formulate that goal in this way:

**6.2 Second step: overcoming fears and limitations**

In our experience, the approach that has been most useful in helping people to

• Write your goal in the first person: Always start with "I…," even if it is obvious

• Write your goal in the present or in the present progressive tense: Use "I'm" and

• Describe your goal with as many details as possible: Remember that if you give details to them, some goals could seem smaller and therefore more attainable.

• Write your goals in a positive way: For example, instead of thinking, "I do not

Here is an example. A common goal is "I want to lose weight." Now, following

*I am (first person, and present tense) a healthy person, I have a waist measuring 70 centimeters, and I weigh 60 kg. (Written in a positive sentence), I am eating the healthy food that my nutritionist has suggested, and I drink at least two liters of water each day. I exercise five days per week: I do a gym workout and lift weights on three days and on the other two days I do cardio sessions (providing as many* 

We ask the person to write two or three goals for every important aspect of his/ her life. Then we ask them to read these goals out loud while imagining him/herself

In this second part of the exercise, we ask the patient to write a different list

*All those things that you thought have stopped you from reaching your goals, all those silly things that you said to yourself that made you feel like you might not be able to reach them… maybe all those fears that you had before and that stopped you* 

*All those fears and limitations are just like a malicious software, like a computer virus… more like trash… like garbage… like waste… mental trash or mental waste or mental garbage that maybe were put there by somebody that wasn't you, maybe with or without intention… but you can get rid of this trash… of this malicious mental software… you can throw away that waste… you can throw away that garbage.*

Once all of these fears and limitations are written on a sheet of paper, we tell the person to say goodbye to them, and tear up the paper with all her/his strength.

In my experience (AT), fear is the principal enemy of setting and achieving your goals, but optimism and good self-esteem will also act as your allies all the way to

want to get sick," you should write, "I am a healthy person."

that the goal refers to you, it is important to express it with certainty.

**124**

We tell them:

success.

*energized and in self-control… empowered… in harmony with yourself and your surroundings… looking at the same point… can you recognize the sensation emerging? … now?… your arm movements make your mind become more lucid and clearer … actively more awakened and relaxed … that is it … feel the movements of your body… how it gets stronger every time… with each movement of your arms … your body and your mind get stronger and stronger… that's right… now… with every single movement… that energy of motivation is injected into your interior, a positive energy … what do you know that will happen when… with each movement you repeat to yourself… "I can do it … I can get it"… Right… now… visualize a goal… yes… that goal… that you wrote before… to accomplish… it could be a personal goal…. a professional goal… a goal related to your family, I do not know… but you do (k)now… this goal is your target now… and with each movement imagine… feel this sensation… that you move forward… towards your goal… you are approaching… centimeter by centimeter… meter by meter… towards your goal… just feel that sensation… as if you had some pulleys that move you towards… getting you closer to your target … that's right… now … with each movement you can tell yourself… you (k)now? … "I can do it… I can get there," and you are slowly approaching your goal with each movement… closer and closer to your goal…* **Now… maybe you (k) now… or maybe you do not (k)now now… that sensation emerging through your entire body… do you remember now this sensation… you can keep it… within you… every time you need it… this sensation… you know… within you… every time you move… every time you smile… every time you see that goal… every time you breathe…** *moving forward with enthusiasm towards your goal… now… I wonder how do you want to be able to go a little faster… now… accelerating your arms movements… keep going towards that goal… more and more… towards that goal… and the more you are moving forward … the more active and clearer your mind becomes… the clearer it becomes… the more you (k) now that sensation emerging… through all your body… with a lot of enthusiasm … you can feel an optimistic… motivation… you become more self-confident… with your arms now moving by themselves … by themselves… automatically… leaving behind any doubts that you thought you had… leaving behind everything… anything what you no longer need to carry on your shoulders… anything that was bothering you… that's right… now… knocking down the obstacles… clearing the way… looking more clearly forward.. with more light as you approach to your goal … that's it… right…. safely…. with certainty … yes… you can… you can go forward, approaching your target… your own goal…* **with that sensation in your body… within your… body… you keep it… you can remember this sensation… every time you need it… this sensation… every time you move… every time you smile… every time you see your goal… every time you breathe…** *every time you are using the best of your own inner resources… that's it… forward… right… now… there are people waiting for you there cheering… where your goal is… people who love you… to celebrate your success… more and more… recognizing your own personal strengths… maybe you did not know yourself… that people love whoever love yourself… but (k)now you (k)now yourself… leaving behind any burden that you do not need to carry out with you… breaking boundaries … going beyond… reaching your goal… achieving the target… that's it … right… excellent… wonderful… you almost done it… sure… yes… you can… do it… and… NOW!! you finally have reached your goal… you are already in it… right… great… amazing… enjoying … And you can observe… and feel all those sensations… emotions… and thoughts… linked to the achievement of your goal… look right now… at this moment… inside you … how do you feel?…* **do you** *(k)now (k)now* **how you feel?… that feeling emerging… through your entire body… within your… body… you keep it… you can remember this sensation… every time you need it… this** 

**127**

*Active-Alert Hypnosis to Achieve Personal, Professional, and Therapeutic Goals*

**sensation… every time you move… every time you smile… every time you see your goal… every time you breathe…** *now… I wonder… what emotions are linked to that success? … Feel the happiness… Feel the satisfaction… What sensations spread throughout your body? Do you feel self-confidence in your whole body and your mind? Enjoy that feeling of reliance in yourself in having achieved your goal… And feel the wind of positive changes on your skin… And perhaps you can smell the powerful odor of your triumph… that's okay… decreasing the pace … little by little more slowly that's it… right… savoring the success… that's right… excellent… very good… now… as you slow down a little the movement… you can close your eyes… for a moment… and breathe deeply… now you can rest your arms… you have reached your goal… feel it, enjoy this moment… you are in it …it's your victory… you deserve it…. Do not you want to go a little further?… you… can you continue?… how much happier do you feel… now that… are you there?… yes… you are!… Breathe deeply… your mind is clear and lucid… active and positive… from now on…* **(k)now… maybe you (k)now… or maybe you do not (k)now (k)now… that sensation emerging through your entire body… you will remember now this sensation… you can keep it… within you… every time you need it… this sensation… you know… within you… every time you move… every time you smile… every time you see that goal… every time you breathe***… And when I ask you to open your eyes and look at that point again, you will feel energized, active, and empowered, with all your potential… I do not know what positive changes your subconscious mind is going to carry out from now on… just moving, smiling, breathing… Very good … Excellent … Are you ready to come back* 

As you may notice, some of the words are italicized and we know that you are aware of how to use them, or maybe you can change them a little for your

Next, you can start another exercise. You may stay in the same place.

*Now close your eyes again, we are going to do another imagination exercise… give me your hands (the therapist takes the patient's hands and pulls them forward with their palms facing one another, and he holds his/her hands on both wrists) … okay… imagine that you have an elastic band that ties your wrists… and keeps them chained to each other… It is a dirty … and ugly band… that holds your hands together… and do not let you be free… This band is built from former self-limitations… maybe inferiority complexes… or low self-esteem feelings… grudges… and negative comments… and they all were tying you up … that were preventing you from being free and expanding your potential… Now I want you to start separating your hands… with all your strength… you are stretching the band… very well… while you force your hands to separate (the patient begins to open and separate his/her arms) … continue to stretch with force… you are stretching the band more and more… You are about to break it… You are close… with more strength… You are almost to break free… almost… that's right… now… And puff! (Therapist takes the arms and separates them with the force) … It burst!… correct… excellent… very good… expand your arms… expand your spirit… can you imagine that you are a bird? … the bird you would like to be…. perhaps an eagle… or a hawk … seagull… the bird you like to be…. now open your wings… with freedom… flying… You are finally free of what was holding you back… now you are free… on the top… flying… seeing from above a perspective never seen before… A horizon full of possibilities…* 

*DOI: http://dx.doi.org/10.5772/intechopen.92197*

*here and now? How well do you feel?*

**6.4 Step four: the dirty rubber band (Arnoldo Téllez, n.d.)**

convenience.

**sensation… every time you move… every time you smile… every time you see your goal… every time you breathe…** *now… I wonder… what emotions are linked to that success? … Feel the happiness… Feel the satisfaction… What sensations spread throughout your body? Do you feel self-confidence in your whole body and your mind? Enjoy that feeling of reliance in yourself in having achieved your goal… And feel the wind of positive changes on your skin… And perhaps you can smell the powerful odor of your triumph… that's okay… decreasing the pace … little by little more slowly that's it… right… savoring the success… that's right… excellent… very good… now… as you slow down a little the movement… you can close your eyes… for a moment… and breathe deeply… now you can rest your arms… you have reached your goal… feel it, enjoy this moment… you are in it …it's your victory… you deserve it…. Do not you want to go a little further?… you… can you continue?… how much happier do you feel… now that… are you there?… yes… you are!… Breathe deeply… your mind is clear and lucid… active and positive… from now on…* **(k)now… maybe you (k)now… or maybe you do not (k)now (k)now… that sensation emerging through your entire body… you will remember now this sensation… you can keep it… within you… every time you need it… this sensation… you know… within you… every time you move… every time you smile… every time you see that goal… every time you breathe***… And when I ask you to open your eyes and look at that point again, you will feel energized, active, and empowered, with all your potential… I do not know what positive changes your subconscious mind is going to carry out from now on… just moving, smiling, breathing… Very good … Excellent … Are you ready to come back here and now? How well do you feel?*

As you may notice, some of the words are italicized and we know that you are aware of how to use them, or maybe you can change them a little for your convenience.
