Getting Started

Welcome to the Amazing Results Course.

The Lessons are simple, easy and powerful. Start with lesson 1. Take your time and go at your own pace. For example it might take 5 minutes to read the lesson. Some Programs can be done at your desk while others are meant to be done anywhere anytime during your daily activities. The Question is for you to reflect on during your day like when you are standing in line. This is a self paced course. The lesson are formulated to work on your inner mind. One a day or even 3 to 5 a week are good.

You can try hypnosis free at one of my Saturday Boosters. I am in Novato CA a little north of San Francisco.

New website: westcoasthypnosis.com
New blog: blog.westcoasthypnosis.com

Table Of Contents
Section A. Achieve Your Goals Lessons
Lesson 1 Setting your Goal
Lesson 2 Taking Charge with Self Hypnosis
Lesson 3 My Goal - Past Present Future
Lesson 4 Removing your Excuses
Lesson 5 Get your Rap Going
Lesson 6 The Goalsheet
Lesson 7 Taking Charge with Self Hypnosis II
Lesson 8 Setting your Mind Before an Activity
Lesson 9 Finding Blocks - The Journal
Lesson 10 Obtaining Insight and Answers
Lesson 11 Removing Negatives with Anti-Suggestions
Lesson 12 Get your Rap Going II
Lesson 13 Mid Course Evaluation
Lesson 14 Visualizations
Lesson 15 Excuses - Cravings
Lesson 16 Staying on Track
Lesson 17 Taking Charge

Section B. How It Works
It's located at the end of this blog after Lesson 17. You can read this at any point in the course. It will present "How The Inner Mind Works".

About the Author: Garry Waligore was born and raised in the Detroit MI area. He graduated from the University of Michigan in 1968. He became a Hypnotist in 1983. He has been working on these ideas for the last 25 years. I consider the late Ormond McGill a great influence on my developing these ideas.

New website: westcoasthypnosis.com
New blog: blog.westcoasthypnosis.com

Thanks, email with comments and suggestions.
Garry Waligore Hypnotist
copyrightGWaligore2007
getfastresults@sbcglobal.net

Lesson 1

Setting your Goals

With the start of a new endeavor we have high hopes. To make them easier to achieve follow these general rules for the actual wording of them.

A. Make it personal: I, my chest muscles, my business.
NO: You run a 6 minute mile.
YES: I run a 6 minute mile.
YES: My chest muscles grow big and strong.
YES: My business has sales of $1,000 this week.
YES: I have a 32 inch waist.

B. Use the present tense.
NO: I will get an A on my English test.
YES: I get an A on my English test.

C. Try to use positive terms.
NO: I don't flunk my Math exam.
YES: I pass my Math exam or I get a B or better on my Math exam.

D. Make it clear and simple.

E. Test it. 1. Is it possible? 2. Is it good for me and others?

F. Make it measurable.
Yes: I weigh 135 pounds.

PROGRAM
A. Put your goal in the above format. If you need help email me. On one side of the paper list the Benefits of Success and on the other side list Costs of Failure. Take the whole day.
B. Write down all the small practical steps you will need to reach your goal. Some goals will have very detailes steps while others may have only a few.

QUESTION
How do I feel about my life so far? my body? my job?

FYI: Each lesson will have a question to ask yourself and reflect on during your day. Perhaps while standing in line or walking to your car. Answers can come at any time perhaps when you wake up tomorrow.


Garry Waligore Hypnotist
copyright 07/14/07GWaligore
getfastresults@sbcglobal.net

Lesson 2

Taking Charge with Self Hypnosis

Two types will be taught here: peace self hypnosis (from now on referred to as peace SH) and strong self hypnosis (strong SH). The self hypnosis state is natural. Peace SH is a very relaxed state which people have experienced many times. Perhaps during a massage, in a recliner listening to soft music and just before you fall asleep. Athletes experience strong SH calling it being in the 'zone'. When you have been driving your car and suddenly realize you blanked out but you still drove your car perfectly fine that is strong SH.

The purpose of self hypnosis is to bring your inner mind into your awareness. This could mean a little bit or a lot. With a hypnotist your awareness might be 5% conscious and 95% inner mind. In self hypnosis it might be 90% conscious and 10% inner mind. It can vary. The programs we use do not require you to be an expert in self hypnosis. Just use the following suggestions and progress will be yours.

Self Hypnosis Strong Suggestions
My feet are strong.
My legs are strong.
My back is strong.
My shoulders, arms and hands are strong.
My chest and stomach are strong.
My neck and head are strong.
My body is strong.
My mind is strong.
I am strong.

Self Hypnosis Peace Suggestions
My feet are at peace.
My legs are at peace.
My back is at peace.
My shoulders, arms and hands are at peace.
My chest and stomach are at peace.
My neck and head are at peace.
My body is at peace.
My mind is at peace.
I am at peace.

Short Strong Version
My shoulders, arms and hands are strong.
My chest and stomach are strong.
My back is strong.

Short Peace Version
My shoulders, arms and hands are at peace.
My chest and stomach are at peace.
My back is at peace.

Instructions
Notice that these suggestions are the same except for the words strong and at peace. For peace SH you need to sit or lay down with the room reasonably quiet and make yourself comfortable. Then you say the peace suggestions to yourself: My feet are at peace". Now feel your feet being at peace. Continue up through your body. Now imagine peace flowing thorough your body.

For strong SH you can be standing, sitting, whatever. Say to yourself: "My feet are strong". Now continue up thorough your body. Now feel strength and energy flowing thorough your body.

The short version are the main ones for when you are up and about. Feeling stressed, working out at the gym, taking an exam, desire for a cookie whatever comes up during your busy day.
Note: Peace SH means you can use short or long. However the short suggestions are the ones we use in class and the tapes. Long can be great when you have time and want to go deeper. Each way all of them can be used anytime anyplace standing, sitting, whatever. In the lessons ahead we will be combining peace and strong SH with programs to build a good life.

PROGRAM
During your day give yourself the peace and strong SH as many times as possible. You want to make it a habit.

QUESTION
What advice would my parents give me?

Achieve Your Goals Lesson 3

My Goal - Past Present Future

The Past
Sit down in a comfortable chair. Give yourself the peace SH. Now look back at the history of your goal. If your goal is to quit smoking look at the times you tried to quit.

Ask Questions
1. What went wrong?
2. How much pain and suffering was caused by not making it?
3. What can I learn?

The Present
Where are you right now in relation to your goal? Take a good inventory. Here are 2 examples:
Weight Loss:
Weigh yourself. Take note of what you have been eating, good and bad. Are you exercising? At what level? How do your clothes fit? Trouble bending over?
Get Better Grades:
What were your grades last semester, right now? What are your study habits like? Do you waste time getting started? Are you focused? Are you too nervous before exams?

Choose The Future
Sit in a comfortable chair or lay down. Go into peace SH. See feel yourself going down the path of your life. See feel the landscape. Build up the scene. Now see yourself coming to a fork in the road. There is a signpost. To the left is failure. Now look down this path and see your future. To the right is success. Look down this path and see your future. Choose your path. Now see yourself skipping down the path to success.

PROGRAM
During your day visualize the Signpost and look down both paths. See feel what each means.

QUESTION
What excites me the most about achieving my goal?

Lessons 4 & 5

Lesson 4 Removing your Excuses

The inner mind contains many negatives which will work against your goal. They can sneak into your awareness as excuses. Just when you are ready to do something towards your goal they might say:

I'm too tired to work out tonight.
I'm too old.
I'm too fat.
Nobody wants it.
People don't care.
I can't do it.
I don't have the money.
I'm afraid.

Your mind will fight them off or not. Either way it takes energy and resolve. Where do these excuses come from? They are actually coming from the negatives in your inner mind which have built up over a lifetime. Childhood experiences, family issues, past defeats, anger, work, mean boss, stress and health problems are some of them. Each goal brings up a set of excuses. We need to first see them. Recognize them as negatives and let go of them.

PROGRAM
Let's find the excuses for your goal. Sit comfortably in a chair with a pen and paper nearby. Go into strong SH. Take your pen and paper. At the top write your goal. Then imagine all the excuses you can use to give up.

Now start writing and keep writing (weight loss)
I can't lose weight because......
I can't lose weight because......
I can't lose weight because I'm always too tired.
I can't lose weight because I work too much.
I can't lose weight because I have 4 kids to take care of
Keep going.....

Write down all the excuses you come up with. First cross out the ones that don't really count or you can't do anything about i.e. age, illness. With the rest imagine a good thing happening for each.

*work too much - perhaps see yourself eating good weight loss food at work.
*too tired - perhaps see yourself walking out of the gym feeling great.
*4 kids - perhaps realize you would feel better and could take better care of them if you lost weight.
After going thru your excuses use strong SH

QUESTION
What can inspire me?

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Lesson 5 Get Your Rap Going

What do I say? How do I say it? You want your inner mind to send you the good stuff: inspiration, determination, insight and strength. This is the stuff that gets you to your goals. That make a day wonderful. First step is to learn the rules. Remember rules can be broken.

Rules for Positive Suggestions
Make it personal: I, my business, my arm muscles.
No: You can run a 6 minute mile.
Yes: I can run a 6 minute mile.
Yes: My arm muscles grow big and strong.
Yes: My business sells 200 widgets today.

Use the present tense
No: I will get an 'A' on my Physics test.
Yes: I get an 'A' on my Physics test.

Use positive terms
No: I can't finish writing this book.
Yes: I finish the book.

*Make it clear and simple
*Use the word 'can' often especially at the beginning. Use I can weigh 135 pounds until your start believing it.
*Use emotional terms. I love losing weight.

Build yourself a rap so you will always have positive suggestions ready. You can say them outloud, mentally to yourself, write them down, visualize them in SH and listen to a tape. The more you do this the stronger your positives will be. The key is to add positives and remove negatives. When the positives are stronger you will receive inspiration, energy, insight and all the good stuff.

Statements: Truths that you want your inner mind to know. Your conscious mind may know your them but your inner mind may not.

Studying increases my chances of getting an 'A'.
Exercise helps me lose weight.
Bench presses strengthen my chest muscles.
The purpose of eating is to nourish my body.
Driving the speed limit is safer.
Being nice to customers increases sales.

Anti-suggestions: True statements meant to inform and hit your inner mind so hard that it releases negatives or refrains from giving in to a desire. Notice the wording. Doing or not doing something equals some consequence.

Smoking fills my lungs with poisons.
Stalling making a sales calls lowers my sales.
Skipping my study period.
Yelling at my wife can cause a bad night.


Be A RAP Star
Let's take a beat from the Rappers. Let's talk to ourselves in the form of Rapping. Start by combining suggestions + statements + anti-suggestions. Perhaps 4 to 6 lines. And say them to yourself like a Rapper. When you wake up. Perhaps before you eat. Before you study. Or start work. Anytime. Anywhere. It's as simple as that. Each sentence is made to influence your inner mind.

Sample RAP - Weight Loss
I lose weight. (use can until you believe)
I love losing weight.
I am under 200 pounds.
I eat less and exercise more. (once you reach your desired levels remove this one)
Overeating and eating junk puts on fat.
The purpose of eating is to nourish my body.

Stress Relief
I turn stress into peace and strength.
I love turning stress into peace and strength.
Keeping stress wears me out.
Keeping stress can give me a headache.
I love peace and strength.

Better Grades
I get an 'A' in Math this term.
I love getting an 'A' in Math.
Skipping a study period makes it harder.
Better grades means a better job.

Stop Smoking
I am a nonsmoker.
I love being a nonsmoker.
Smoking burns.
Smoking poisons.
Smoking kills.
Smoking is gross.
I am free.
I love being free.


PROGRAM
On a sheet of paper write down your RAP. Also determine good places to say it. For example, if you are trying to lose weight say it before you eat and whenever you are tempted. For better grades Ssay before and during your study periods. Before and during exams. The more you say them the faster they will work.

QUESTION
Who can help me?

Achieve Your Goals Lessons 6 & 7

Lesson 6 The Goalsheet

Your inner mind is like a computer. You need to program it. Rather than slip a cd into a drive or download a file you need to take time and effort to program it. You need to learn the rules. The Goalsheet is a powerful method when used on a daily basis. It is read outloud or said to yourself each morning. Your inner mind needs to be given directions thoroughout your day. The Goalsheet is one given to your inner mind in the morning. Total time 1 minute or less.

MY GOAL

Give Strong Self Hypnosis

Start Date

RAP



Name Costs of Failure

Name Benefits of Success

See Feel your Vision


First say your goal outloud. Second give yourself the strong SH to get you going. Then read your start date. Then say your RAP. Say outloud the costs and benefits. Next see a vision of you achieving your goal.

PROGRAM
Make a goalsheet using a computer or a pen. Then fill it out. Read it outloud each morning.

QUESTION
What am I afraid of?

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LESSON 7 Taking Charge with Self Hypnosis II

You can make small changes anytime, anywhere. A program is developed to address a problem (desire for donut), to perform an activity better (gym workout), to go in a certain direction (stay focused) or whatever you want.

A program combines three areas:
1. Adding positives.
2. Removing negatives.
3. Obtaining answers and insight.

Making Small Changes:
1. Give peace or strong SH.
2. Put in a program.
3. Give strong SH.

Examples - Making Small Changes
At Work: You find yourself getting tense. In a matter of seconds you can relax.
1. Give short version peace suggestions.
2. Give yourself some positive suggestions.
3. Give strong SH.

At Gym: You are getting tired. You are ready to quit early.
1. Give short version strong SH.
2. Visualize the body you want to have.
3. Go back to working out.

The programs at the end of each lesson are meant to be used anytime you need them. The more programs you know and use the easier it will be to achieve your goal. Take note that most can be done in less than a minute and some in a matter of seconds.

PROGRAM
Take a daily break. Sit down in a quiet space. Give peace SH. Then take yourself to a fun place. Somewhere you like to go or would like to go. One of mine is Maui. Let the colors and shapes get sharper. Touch and feel. Hear a special sound. Have FUN! Afterwards use strong SH and get up and go about your business.

QUESTION
Why am I angry?

A printed manual and a CD are available.

Achieve Your Goals Lessons 8 & 9

Lesson 8 Setting Your Mind Before an Activity

Most people think that hypnosis is about going to a session and letting a hypnotist take you into a deep trance and do his thing to help you quit smoking or whatever. This is only part of it. The biggest part is you using self hypnosis thoroughout your day. People say: Have a good day. What we are talking about here is building a good day. This lesson will help you set your mind before doing an activity such as: school, work sports, meeting someone, taking a test.

Before Activity Program
A. Peace or strong SH short version
B. My intent today
C. Positive suggestions
D. Adjustments if needed
E. Strong SH
** You can also just use a RAP.

What kind of activities? Just about any. Walking into the gym. Starting work. Eating. Studying. Before stressful situations. Walking in your front door.

What is my intent today? That's for you to figure out. Gym workout ideas: I complete my whole workout or I bench press 225 pounds. As you walk into work you need to figure out your intent. I sell 1,000 widgets today or I ship all the orders today. Note this is for today.

What kind of positive suggestions? Use simple ones. Gym: I complete my workout today. My body is full of energy. I complete all my exercises.

What adjustments are you talking about? Work (for people who get angry or stressed out): I visualize a small faucet in my mind. When I turn it on a soothing liquid washes any anger and frustrations away.

PROGRAM
Sometime at home develop your before work program. Write down your intent. As you walk from your car to work go thru the steps.

QUESTION
How can I make work easier?

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Lesson 9 Finding Blocks - The Journal

Our inner mind is made up of ++++'s and ----'s. We will be happier and achieve our goals faster if we add some positives and remove some negatives on a daily basis. What are these negatives? What do they do? Where do they come from? They come from past defeats, childhood experiences, learned behaviors, parents, peers, stress, anger and health problems are the most common ones.

First we have to find them. The best time is when they surface and send you messages and urges: I want some ice cream. I'm too tired. I'm no good. Start keeping a journal. It may be written or not. We want to find the patterns. These negative will do whatever it can to stop you from achieving your goal.

If your goal is to lose weight and you get messages to snack get the facts. If you are a salesperson and you get: I can't make that call or you find yourself stalling, get the facts. Look for the patterns. You may be surprised. Once we start seeing the patterns we get an idea of what we are up against.

PATTERN FORM
Where: Work
When: Break time
What was going on: I am behind schedule. I won't get it done on time. My boss will yell at me. I want a snickers bar.
What I did: I used peace SH.

PROGRAM
Keep a journal for your goal. It's best if it's written down each time but if you can't make a mental note. You can set for yourself when. For example, when you have a desire or when you actually eat the chips.

QUESTION
How can I make it easier to reach my goal?

Achieve Your Goals Lesson 10 & 11

Lesson 10 Obtaining Insight and Answers

Got a problem and need some help? Perhaps you're having discipline problems with your son or you're having writer's block and your article is due Wednesday. Or perhaps you just ate a whole bag of Oreos. Your inner mind is a vast resource that can deliver insight and answers to help you deal with these everyday concerns.

PROGRAM A: JUST ASK
Go into peace SH and ask probing questions.
Why am I angry?
Why did I eat that bag of Oreos?
How do I feel about my life so far?
How will this affect the rest of my life?
How can I finish chapter 8?
How can I discipline my son better?
What excites me about losing weight... about quitting smoking...about ?

PROGRAM B: SEED TECHNIQUE
Go into peace SH. Imagine your inner mind as a garden and you are the gardner. Put your question into a seed. Plant and water it. Watch it grow into a flower. On each petal a letter spelling out your answer or insight will bloom. Or perhaps the answer will just pop into your awareness. You can use this during your day. Have a spare moment? Standing in line? Put your hopes and dreams about your goal and world peace whatever into seeds and plan some everyday.

PROGRAM C: AUTOMATIC WRITING
Go into strong SH (self hypnosis) with your eyes open. On a sheet keep writing your question quickly. As you do this say the question outloud. Keep on doing it. Insight will come up. When it does stop and reflect for a moment. Then continue writing and see if anything else comes up.

RECEIVING INSIGHT
The next step is to see, feel, hear or somehow receive the insight. They come on their own schedule. You might ask for an insight at noon and receive it when you wake up the next morning. The idea is to ask a number of times and be receptive. Note: Insight can be wrong.

PROGRAM
Try each of the 3 methods using a different question.

QUESTION
What do I need to be happier?

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Lesson 11 Removing Negatives with Anti-Suggestions

We briefly talked about anti-suggestions in Lesson 5. They are so important in removing the negatives that we will talk more about them here. They are true statements meant to inform and hit your inner mind with the truth so hard that it releases negatives. Smoking kills 425,000 Americans each year. Eating donuts increases my layer of fat. Skipping the study period makes it harder to get an 'A'.

Last lesson we kept a journal to find out negatives. Now we will start removing them with anti-suggestions. The conscious mind knows what smoking does. Every smoker knows what smoking does. The facts of smoking are buried deep in the inner mind. You as the person in charge need to bring them right into the focus of the inner mind. Smoking fills my lungs with poisonous gases. Perhaps see feel the poisonous gases filling your lungs. We want to use the other senses to. Feel the burning. Hear the hacking. The element of fear is very much involved here. We also work on the emotions to make changes.

EXAMPLES
Skipping my study period can lower my test grade (better grades).
Stalling making a sales call can lower my sales (sales goals).
Smoking burns my throat and lungs (quit smoking).
Eating a bag of chips puts on weight (weight loss).

WHEN TO USE
Notice the actual wording. "Doing or not doing something" equals "some consequence". The power of anti-suggestions are strong. You can greatly increase their power by using other senses. Perhaps see and feel the hot poisonous gases as they enter your lungs (smoking). You can say anti-suggestions to yourself outloud at anytime anyplace. A good time is when the triggers come up. Check your journal for them.

PROGRAM
Make up anti-suggestions for the main areas of your life. Gym workout, study periods, work, eating, smoking, stress, anger, whatever. We still want our emphasis on our goal but we want anti-suggestions for other areas handy.

QUESTION
How can I take better care of my body?

Garry Waligore Hypnotist
Novato CA USA
415 408-8113
getfastresults@sbcglobal.net
westcoasthypnosis.com

Lesson 12 Get RAP Going II

How's your rap coming? This week we want to make RAPs for other areas of your life. Pick out 3 - 4 areas. Gym workout, weight loss, work, school, anger, stress, biting your fingernails, whatever you want. Use them for your busy day. We are also going to add directions and questions.

RAPs for 3 - 4 areas
School, gym, work, eating, stress, anger, attitude etc. see Lesson 5 for help.

Questions
Your Inner Mind knows you and has answers. So ask a question. Say peace SH and ask probing questions.
What's going on?
What can I do?
How do I feel about my life so far?
What's holding me back?
What am I afraid of?
What's good about my life?
What do I need now?
How do my lungs feel about smoking?
How do I look overweight?

Directions
Just give yourself simple and clear directions when needed.
*Slow down (driving) *Focus on work *Listen *Say something nice
*Let go of this anger *Wake up

PROGRAM
On a sheet of paper write down 3 questions you want to ask yourself. Then lie down or sit in a comfortable chair in a quiet area. Use peace SH (self hypnosis). Then ask a question and listen. Then ask the second and third. Wait for answers. Insight comes on its own schedule. Perhaps when you wake up tomorrow answers will be there.

QUESTION
Who can help me?

-------------------
Garry Waligore
getfastresults@sbcglobal.net

Lesson 13 & 14

Lesson 13 Mid Course Evaluation

It's tough achieving goals. How many young people who dream of going to the Olympics actually do? How many attempts does it take for a smoker to quit? As you get older it becomes harder. Many people also have memories of failures piled on top of failures.

This workbook is about success, about reaching your dream. You can do it! Today we will take time to see how we are doing.

1. Take a good look at where you are now in relation to your goal. Are you listening to the 2 tapes and reading your goalsheet? For weight loss are you eating less and exercising more? Have you lost any weight yet? For grades how is your studying going and what grades have you got so far? Also look at your feelings. I have desires to eat fattening foods a lot or very little? I try to stall before studying or just power ahead?

Make a list.
AREAS OF PROGRESS

AREAS NEED HELP

2. Look at the goal. Modify if needed.
Use peace SH
Ask and Listen
Is it possible?
How hard is it?
How does it fit in with the rest of me and my family?

3. Take small steps or make it general. If your goal is to weigh 135 pounds and you weigh 200 pounds now, you might start by saying: I can eat less or I can weigh 175 pounds by April 1 or I lose weight.

4. Look at the Price. Absorb it. Really absorb it into your being. The price of losing weight is you need to eat less and exercise more. The price of quitting smoking is that you can no longer smoke and you might experience a short withdrawal period. For better grades you need to study more and smarter and to learn to do better at exams.

PROGRAM
On a sheet of paper write AREAS OF PROGRESS on the left half and AREAS NEED HELP
on the right side. Then do a mid course evaluation on your goal.

QUESTION
Let a failure come into your awareness. What color is it? How big is it? What can I learn? Let it float away. What did I learn?

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Lesson 14 Visualizations

They are advanced daydream providing direction to the inner mind. So far we have used verbal directions now we will also use the power of images. We will learn three types: Vision, Signpost and Retreat. We say visualizations but we want to use as many senses as possible.

HOW TO CREATE:
Vision: Start daydreaming about your goal. Now let the colors and shapes get sharper. Perhaps feel the gold medal in your hand or feel the rush as you stand on the podium. Use as many senses as possible. Next see a white line from the present time you to the future you achieving this goal. Now see yourself walking perhaps running down this line reaching your goal. Now add this up and create a mental video of your Vision.

Signpost: See feel yourself going down the path of your life. You come to a signpost. The path to the left is for giving up or failing. The path to the right is success. Now look down the path to the left and see your future years without your goal. Now look down the path to the right and see your future years with achieving your goal. This one is especially good when tempted.

Retreat: This is an escape from daily life for R&R. Perhaps it's a hike along Mt Tam or sunning on a sandy beach in Maui. First decide on your place. Develop the colors and shapes. Hear the sound. Touch and feel. Add your activity: skiing, snoozing, sex or snorkeling.

PROGRAM
Develop your own Vision, Signpost and Retreat. Write a paragraph or two on each one. Use the Vision after your RAP. Use Signpost when tempted. Use Retreat when you need a break.

QUESTION
What is my destiny?

Lesson 15 Excuses and Cravings

Step 1. As any smoker knows cravings can get so strong you just have to grab a cigarette and inhale. The first step is to lessen and then remove the excuses and cravings. This is what we have been doing in the first 14 lessons. The second step is to get rid of them when they show up.

Step 2.
1. Use Anti-suggestions: Smoking burns....Overeating puts on weight etc.
2. Say RAP
3. peace SH
4. "What can I do?"

Step 3. If needed do 1 or more of the following.
Mental Approach
A. The Signpost
See your signpost. Look down the path to the left and see your future without your goal. Now look down the path of success to your right and see your future.

B. HELP Technique
a. Ask: What's going on? I got a D on my test.
b. Acknowledge feelings: I'm scared of flunking.
c. Let these feeling go: See them floating away.
d. What can I do? Study harder. Talk to teacher. Work with tutor.

Physical Approach
a. Workout at gym. b. Squeeze a ball c. Do Yoga d. Talk to a buddy e. Eat carrots or chew gum.

Step 4. WAIT IT OUT. All cravings go away.

PROGRAM
Look at Step 2. Use it on a recent excuse or craving you have had. Learn from this. Make this a habit. Also look for a physical approach you can use.

QUESTION
How am I doing?

Lessons 16 & 17

LESSON 16 - Staying on Track

Many goals take a lot of work in the real world. If you have to lose 60 pounds you need to eat less and exercise more every day for months. You need to control what you eat. You need to go to the gym or track and sweat. If you want to get an 'A' on your exam you need to plan your study time and actually study. You need to prepare for taking your exam.

Weekly Review
Each week take a few minutes to do a weekly review. Sit in a chair. Do the peace suggestions.
1. Review the week. Look at the good and the bad.
2. Look at ways to improve.
3. Plan a schedule of practical steps for the next week.
4. Visualize a successful week.
5. Do strong SH.
You can also listen to the 'Progress' tape.

Start Good Habits plus End Bad Habits
Good habits make it easier. Repeat good habits make it easier and bad habits make it harder. Take a few moment to name a few good habits you can start. Use a habit alert. This can be mental or real. You can put a "brush teeth" sign in the bathroom. Or a bell can go off in your mind when you go to bed. These habit alerts can also alert you to a bad habit coming up giving you time to avoid them.

Staying on Track
See feel yourself on track to your goal. Now become aware of what happens when you stumble by smoking a cigarette, eating a bag of cookies or skipping your study period. What are the consequences? When tempted think of how it would throw you off track and how hard it might be to get back on. If you get off track get back on as soon as possible.

PROGRAM
Do a weekly review. Determine your next step.

QUESTION
What should I look out for?

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LESSON 17 - Taking Charge

What's this course all about? It's about building a strong powerful mind so you can have a good life. First we studied how it thinks and how to change it. Now we are going to develop a daily mental outline. Below is a sample. Use it to develop your own. Notice how little time they take.

Morning - Read Goalsheet (lesson 5) time 30 seconds

Listen to CD Time - 16 minutes

Break - (lesson 14) time 1-4 minutes
a. sit down
b. peace SH
c. visualize goal
d. benefits
e. retreat or rest or have fun like a kid
f. strong SH

Before an Activity - (lesson 8) time 30 seconds to 1 minute
Weight loss - before eating or exercising
Get Better Grades - before studying and exams
Better Sales - while walking in to work from car or before making a sales call.

Excuses and Cravings - (lesson 15) time 5 seconds to 1 minute
a. Anti-suggestions
b. RAP
c. peace SH
d. What can I do?

Do Your RAP - (lesson 5&12) time seconds to minutes

Obtain Insight and Answers (lesson 10) time 1-5 minutes

Tense - Use peace self hypnosis * Tired - Use strong self hypnosis

Before Bed - Thumbs Up or Down

GOOD LUCK!

This is the end of the Achieve your Goal lessons. When you are ready start on a new goal or start over with your current one.

How It Works

As a boy I heard how we only use a small portion of our mind. This fascinated me. Why was this? What parts were yet to be discovered? What spectacular advances could we make by developing and using these parts? I decided to get the answers. So far I have found a source of peace, strength, inspiration and insight within the inner mind available for our use.

It is right inside of us ready to be used. We just need to learn how. Many people build a good life by focusing on career, money, family, car etc. All of these outside areas are important. This course is different. It teaches you how to first turn inside to build a strong powerful mind and then turn your attention to the outside areas. Just imagine how much easier life would be with a endless supply of peace, strength, inspiration and insight. Are you ready?

The Beginning
A baby is born with a conscious mind in its awareness and an unconscious mind not in awareness. The unconscious contains the deep programming and is unknown at present. As this child grows up her conscious mind fills up with school, experiences, habits. It becomes too big for awareness and splits into the conscious and inner mind. The conscious containing critical thinking usually dominates. The inner mind comes into your awareness often when angry, in love, daydreaming, sports etc.

CONSCIOUS MIND: Critical thinking, Willpower**

INNER MIND: Imagination, Memories, Habits, Emotions, Directs Body, Creativity**

** Each have more parts. These are the ones we will work on.

From above you can see which parts go into the inner mind. Take a moment to look closely and reflect on the role each one plays in your life. With all these parts how well does your mind operate now? Could there be a better way?

The inner mind thinks differently. It is made up of positive and negative memories, positive and negative emotions, positive and negative habits etc. Built up over a lifetime. In a specific area if the ++++'s are stronger, they will send you strength, peace, confidence, answers, inspiration. If the negatives - - - -'s they will bring doubts, tiredness, unwanted desires, confusion, I want.... and anger.

Principal Law of the Inner Mind: The inner mind weighs the ++++'s against the - - - -'s and the stronger wins out. If the ++++'s are stonger the inner mind will send you strength, peace, insight, inspiration. It will do everything possible to help you reach your goal. If the - - - -'s are stronger your inner mind will send you doubts, tiredness, excuses. It will do everything possible to stop you from reaching your goal.

Let's look at weight loss. If the positives are stronger you will be inspired to eat less and exercise more. If you have a desire to eat a donut you will just shrug it off easily. You will lose weight at a good pace. If the negatives are stronger you will get repeated messages to perhaps eat a donut, to overeat at dinner and to skip your workout. It will be a constant struggle. You can still lose weight but it will take longer and be more stressful. What are these negatives and where did they come from? Past failures, stress, anger, work, health issues and childhood experiences are common ones.

Fight or Work Together
Most people consciously decide to achieve a goal or make a change. The inner mind is usually not consulted at all. Many times the positives of the inner mind are stronger and will help you get done. Other times the negatives are stronger and they will fight you all the way. Your conscious mind then uses willpower to battle the negatives. Who will win?

You can end this struggle. By learning the principles in this manual and using the programs with self hypnosis you can change your inner mind from negatives to positives. Then your whole mind will work together to help you reach your goal. It will be easier to do the work needed. You will start having fun along the way. You will be building a strong powerful mind.

Getting To Know Your Inner Mind
Its Wise: It knows you from day one. All your memories are here. It can answer questions about why you did something. It can help you write a novel or discover a new law of physics.

Its Dumb: Critical thinking is in the conscious mind. It can accept ideas, beliefs and suggestions that are false. Think of advertising and superstitutions.

Its Fast: The inner mind processes fast while the conscious mind is extremely slow. For example, it would take hours for you to consciously move every muscle to just walk to your car.

Its Emotional: Hearing a song from your younger days can trigger wonderful feelings. Or your boss can trigger angry feelings so strong you want to scream.

Its a Source: You can get feelings of peace, love, strength and determination. Or you can get doubts, fears or cravings for candy.

Its Habit: Your habits are here, the good ones and the bad. Here is where you make the changes.

How It Thinks: First it thinks in the present so you need to talk to it in the present. Second the inner mind weighs the positives and the negatives and the stronger wins out. I can't lose weight or I can lose weight. The inner mind will do everything possible to make the stronger belief come true.

It Needs Direction: Both minds need to agree on the long range goals and direction. The conscious mind needs to be in the drivers seat making the necessary adjustments to the inner mind as you go thru your busy day. The Lessons will teach you how.

It Influences the Body: The inner mind influences and directs the body. How and to what degree remains to be discovered. The Body influences the Mind. Manic-depression and Alzheimer's are examples.

It Exists: And since it does we need to study it. To learn what's inside, how it works, how to change it and most of all how to use it for a better life.


The Self Hypnosis Operating System
What kind of operating system does your mind use now? Most people would not be able to answer this question. Over their lifetime they have developed their own without spending much time thinking about it. How do you get rid of doubts, reduce stress and deal with everyday disappointments? How do you get insight to solve a problem or get inspired?

An operating system and specialized programs are vital to your computer. They are even more important to the internal workings of your mind. Do you want to be bombarded by cravings for sweets or do you want to get rid of them and reach your goal weight. Do you want more happiness or more pain and suffering? Lets take the time to learn and use a operating system designed to produce a strong powerful mind.

The Self Hypnosis Operating System (Self Hypnosis OS)

Conscious Mind contains: Critical thinking, Willpower**

Inner Mind contains: Imagination, Memories, Habits, Emotions, Directs Body, Creativity**

**Both contains more parts. These are the ones we will work on.

Principles
a. All parts are partners.
b. The conscious mind is in charge.
c. Awareness can be shared! It can be 90% conscious and 10% inner mind while working or 10% conscious and 90% inner mind while in deep hypnosis. Whatever mix is needed or wanted.
d. The conscious mind can bring into awareness a part of your inner mind using self hypnosis. It can then use a program to produce results.
e. Good experiences can be amplified while they are happening. Bad experiences can be reduced while they are happening.
f. Changes can be made. You can drop bad habits and add good ones. You can let go of anger. You can activate your creativity.
g. You can get peace or strength when needed or wanted.


Develop Your Own Programs
It's about control. It's about respect. It's about getting peace, strength, hope and joy. Many people use willpower to control their inner mind by brute force. When the "I want donuts" come up they force their inner mind to shut up. They beat it down. The Self Hypnosis OS shows respect for the inner mind by learning how it operates and how to change it. The inner mind is a full partner. And because of this the inner mind will give you peace, strength, hope and joy.

You can change your inner mind. Big changes can be quickly made with a hypnotist or at a smaller pace with this course. Small changes can be made anytime anywhere. A program is developed to address a problem (desire for twinkies), to perform an activity better (gym workout), to go in a certain direction (stay focused) or whatever you want. Many can be done anytime anywhere.

A program combines three areas:
1. Adding positives
2. Removing negatives
3. Obtaining answers and insight

Making Small Changes:
a. Use self hypnosis
b. Add program
c. Use self hypnosis usually strong self hypnosis

The rest of the course will be about developing and using programs with self hypnosis. Here are a few examples.

Basic Booster Program
1. Sit or lay down and close eyes. Use peace self hypnosis.
2. Add program a. visualize goal b. bring up costs of giving up c. bring up benefits d. give yourself pep talk e. take a rest
3. Use strong self hypnosis. Get up and go about your business.

Bodybuilding Workout Program
1. Listen to workout tape while driving to gym.
2. Repeat suggestions like: I am strong. I finish my whole workout. I bench 275 pounds today... as you walk into gym.
3. In between arm exercises: My arm muscles grow big and strong.
4. In between shoulder exercises: My shoulder muscles grow big and strong.
5. At end visualize the body you want.
6. Use strong self hypnosis as you walk out.


Positives ++++ send you: peace, love, strength, confidence, insight, hope, feel good, energy.

Negatives - - - - send you: weakness, "I want...", "I can't", doubts, anger, stress, tiredness, sickness.

The Promise
As you go through this course you will be removing negatives and adding positives within your inner mind. You also will begin to process your daily experiences. You will let go of the negatives and amplify the positives. As the days and lessons go by your mind fills up with more and more positives. The promise of this course is that something wonderful will happen. You will start receiving peace, strength, hope, confidence and more positives from your inner mind more and more each day. This is the best happiness we can give ourselves.

How The Course Works
Section A: How It Works (above)
Section B: Achieve your Goals 17 Lessons
Section C: Everyday Life (work, school, stress, etc)
Section D: Still In Progress

Link to "westcoasthypnosis"
To the right is a link to all about hypnosis. This is great for people wanting to attend a class or private session. It gives you the current class schedule and answers almost every possible question about hypnosis and how Garry works with people.

Thank you.
Garry Waligore Hypnotist
copyright2005GWaligore
getfastresults@sbcglobal.net
westcoasthypnosis.com