If you are in need of sliding scale or pro bono hypnotherapy, please email britt@brittsheflin.com. Britt offers two sliding scale and one pro bono spot weekly. You can choose to join her waiting list, or she can connect you with additional free and low-cost hypnotherapy options.

OMMM (One Minute Mindfulness Meditation) For Achieving Your Goals

This is a wonderful tool for getting your subconscious mind on board with helping you achieve a consciously desired goal. Follow the instructions below for creating your personalized imagery, and then listen to the OMMM recording every day, or until you are able to do the visualization on your own with just a timer.

Step 1. Draw a representation of yourself doing something reflective of having achieved your goal. Simple stick figures and line drawings are great!
For example:
If your goal may be completing the Boston Marathon, you might draw a picture of yourself crossing the finish line with a smile on your face.
If your goal is receiving a promotion at your job, you could draw yourself having a celebration lunch with coworkers
If your goal is lowering your cholesterol or hitting a target weight, you might draw yourself going on a shopping spree as a reward.

Create a list, or include in your drawing, several rich details about what achieving your goal will be like. Include details like the time of day, what you are wearing, who is there, etc.

Step 2. Attach all 5 senses and one exalted emotion to your imagery. Write them down on the side of your drawing. For example:

  • I see the finishing tape, and my family smiling at me from the sidelines

  • I hear the people in the crowd cheering me on

  • I can taste the fruit flavor from the last hydration station

  • I can feel my muscles working hard, and the breeze on my face

  • I can smell the sweat beading on everyone’s skin

  • I am experiencing the exalted emotion of pride at having achieved my goal of completeing the Boston Marathon

Step 3. Keep this drawing with you until you are able to memorize all the details, including the sensations and emotions that go with your imagery. It should feel really good when you’re practicing it! If something feels unpleasant, adjust it until it feels right.

Step 4. Listen to the recording below while powerfully visualizing your imagery as if it were happening in the present moment. If you can’t see images in your mind, that’s perfectly okay, just try to imagine, or get a sense of what it is like to have this wonderful experience of achieving your goal. If stray thoughts enter, kindly thank them and ask them to come back later, because you’re doing important work right now.

Step 5. Repeat, repeat, repeat! Repetition is key to changing your subconscious thought patterns. I recommend doing your visualization at least once per day for a minimum of two months.

Click here, to receive a free guide to release the fear of flying.

No email lists, ever. Just free, anonymous help.