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Progressive Muscle Relaxation
“Starting from your toes, bring your attention to each muscle group, and as you exhale, allow them to relax and let go. Begin with your toes… wiggle them, feel the weight of your body distributed evenly… and as you exhale, feel them relax, become heavier, and sink deeper into the ground. (pause)
“Move up to your feet… feel the soles of your feet, the sensation of the floor beneath you… and as you exhale, allow them to relax, soften, and melt into the ground. (pause)
“Next, focus on your ankles… feel the gentle sway of your ankles, the flexibility of your joints… and as you exhale, allow them to relax, become loose, and let go of any tension. (pause)
“Work your way up to your calves… feel the sensation of your calf muscles, the gentle pulse of your heartbeat… and as you exhale, allow them to relax, smooth out, and release any tightness. (pause)
“Move up to your knees… feel the gentle bend of your knees, the support of your leg bones… and as you exhale, allow them to relax, become stable, and strong. (pause)
“Next, focus on your thighs… feel the power of your thigh muscles, the solid foundation of your legs… and as you exhale, allow them to relax, become calm, and release any strain. (pause)
“Work your way up to your hips… feel the gentle sway of your hips, the flexibility of your pelvis… and as you exhale, allow them to relax, become smooth, and let go of any tension. (pause)
“Move up to your lower back… feel the gentle curve of your spine, the support of your vertebrae… and as you exhale, allow it to relax, become supple, and release any strain. (pause)
“Next, focus on your upper back… feel the gentle rise and fall of your chest, the expansion of your lungs… and as you exhale, allow it to relax, become calm, and let go of any tension. (pause)
“Move up to your shoulders… feel the gentle roll of your shoulders, the relaxation of your arms… and as you exhale, allow them to relax, become loose, and release any tightness. (pause)
“Work your way up to your arms… feel the gentle flex of your elbows, the relaxation of your forearms… and as you exhale, allow them to relax, become calm, and let go of any strain. (pause)
“Next, focus on your hands… feel the gentle curl of your fingers, the relaxation of your palms… and as you exhale, allow them to relax, become soft, and release any tension. (pause)
“Move up to your neck… feel the gentle bend of your neck, the relaxation of your throat… and as you exhale, allow it to relax, become smooth, and let go of any strain. (pause)
“Finally, focus on your face… feel the gentle relaxation of your facial muscles, the release of any tension… and as you exhale, allow it to relax, become calm, and let go of any stress.”
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What to expect from hypnosis?
Go with an open mind. If you’re too skeptical, your mind won’t let suggestions take hold.
Be clear and honest with your therapist. Full disclosure is the only way to ensure the therapy actually helps you.
Book the evening off. Don’t spend time after a session on stressful activities, or rush back to make your 6 pm gym class. You’ll need time to digest the lessons you’ve learned, so clear the diary.
2025 Rates and Office Hours:
Rates and Costing – 1 May 2025:
Normal Hypnotherapy Session Face to Face – you come in to my offices or I travel to your premises:
Your Face to Face First Assessment Meeting and Hypnotherapy Session will be R1950.00.
R650.00 towards the First Assessment Meeting one one one and R1300.00 for the first Hypnotherapy Session one one one.
- Payment of R650.00 deposit is required for the confirmation of your appointment.
- R1300.00 on the day of your Assessment Meeting and first Hypnotherapy Session.
On-line Google Meets Hypnotherapy Session – On-line with image and picture.
Your On-line Google Meets First Assessment Meeting and Hypnotherapy Session will be R1350.00.
R450.00 towards the First Assessment Meeting on Google Meets and R900.00 for the first Hypnotherapy Session on Google Meets.
- Payment of R450.00 deposit is required for the confirmation of your appointment.
- R900.00 on the day of your Assessment Meeting and first Hypnotherapy Session.
Time Allocation and Special Note:
- Normal and On-line Google Meets First Assessment Meeting will be + – 1 hour and 30 min.
- Normal and On-line Google Meets Hypnotherapy Session is 60 min.
- We will do the appointment on Google Meets – You only click on the link we send you on WhatsApp.
- For the Google Meets appointment please have your phone charged for the hypnotherapy session and have the head-set that comes with your mobile device that it has earphones and a microphone – that is all we need.
Daily Session: 7 Days a week – 10:00, 12:00 and 14:00.
No More:
Procrastination is not caused by laziness, it’s actually caused by lack of ideas.
Ingratitude is not caused by what was offered, it’s caused by lack of contentment.
Anger is not caused by what was said, it’s caused by unresolved emotions.
Pride is not caused by confidence, it’s caused by insecurity.
Failure is not caused by trying, it’s caused by not learning from mistakes.
Hatred is not caused by differences, it’s caused by ignorance.
Bitterness is not caused by people, it’s caused by personal hurt.
Envy is not caused by what others have, it’s caused by lack of self-appreciation.
Gossip is not caused by conversation, it’s caused by idle minds.
Disrespect is not caused by disagreement, it’s caused by poor upbringing.
Isolation is not caused by loneliness, it’s caused by fear of rejection.
Laziness is not caused by weakness, it’s caused by lack of motivation.
Distrust is not caused by others, it’s caused by past betrayal.
Regret is not caused by mistakes, it’s caused by inaction.
Overthinking is not caused by too much thought, it’s caused by fear.
Self-doubt is not caused by failure, it’s caused by comparison.
Arrogance is not caused by strength, it’s caused by weakness masked with pride.
Contact us on:
Tel: 0027 – (0)87 379 7668
Main E-mail: info@hypnotherapycenter.co.za