Posted by on June 22, 2019

I think most people have bad memories which sometimes can be painful and also block your personal growth. Here are some techniques to deal with them. Try them in any ordering one at a time and see which ones help. What we want to do is keep these memories but let go of the pain and so they are at peace.

A. When bad memories come up let a good memory come up instead. Come up with a number of good memories so you can use one right away.

B. I was on the high school wrestling team but I didn’t do too well. When a bad memory about that came up I thought of winning my matches. After a while the bad memory went away and I feel better and I think more positive. This is based on how the subconscious mind works.

C. Switch to thinking about a goal or change we are working on. When the bad memory comes up switch to a goal and imagine the goal happening. For example my goal for weight loss is to have my slim pants fit loose so when a bad memory comes up I can right away think of myself putting on my slim pants and they fit loose.

D. When a bad memory comes up move your body perhaps walk to the next room, squeeze one of those squeeze balls, get up and go anywhere and the memory will fade away.

E. When one comes up think about something you like to do or want to do like going to Hawaii or doing something with the family. Imagine the colors and shapes, touch and feel, what sounds you will hear for whatever you are doing. Let good feelings come up and have fun.

F. Listen to music of that era especially some music you listened to while you were having a hard time. Let the music come over you and out. Feel what was going on. Realize this is part of your past and over with. Now think of the good things in your life now. Do this many times to let go.

G. When a bad memory comes up look at this younger you and imagine yourself going back in time and talking to him as a loving parent or friend would. Console him, give some guidance and support. When you come back to present time think about all the good things in your life now.

H. When a bad memory comes up ask yourself: “What was going on? and wait for answers. After this ask yourself: “What did I learn” and reflect. Sometimes you just learned that ‘shit happens’. Bring yourself back to the present and name some things you are grateful for.

I. Acknowledge what happened. Let it out. Cry, scream, swear, let it flow out however you can.

J. Realize this is part of your Past. Say hi and focus on something positive in the present.


Self hypnosis can help you have a better experience. Here are ‘relax relax’, Peace, and Strong self hypnosis. You can use them or not. See the Hypnosis Workbook for more about this.

Peace self hypnosis relaxes the body and mind and allows your Inner Mind (subconscious) to come into Awareness. People experience this during a massage, an engrossing movie at the theater, in a recliner listening to soft music and just before sleep.

Strong self hypnosis which I also call Energy self hypnosis energizes your body and mind. It brings your Inner Mind (subconscious) into Awareness. It gets you pumped up. Competitive athletes experience it calling it the zone or whatever new term they have. The Conscious Mind can’t think fast enough to do all those fast maneuvers. The Inner Mind takes over and does them after long periods of practice. When you have been driving and suddenly don’t remember driving that’s Strong self hypnosis. It’s great for getting pumped at the gym, while taking an exam, and at work.

The ‘relax relax’ self hypnosis is used when you are under stress and/or your muscles are tense. It sends a wave of relaxation thru your body. And your stress or tension level goes down and you feel better. Or it can be just used on the one tense part of your body. I have tension in my face muscles so I just focus on these muscles and say ‘relax relax’ and they relax.

‘relax relax’ SELF HYPNOSIS

Just repeat the words ‘relax relax’ and feel a wave of relaxation flow thru your body. And the cravings, stress, anger whatever will go down. You can just focus on the tense area of your body and say ‘relax relax’ and this area relaxes. To start imagine it happening. Takes time.


For Peace self hypnosis you can say ‘at peace’ or ‘relaxing’ or ‘heavy’ whichever you want and use it thorough out the exercise. You can try all of them and see which one you like. I use heavy.

My shoulders, arms and hands are ‘at peace’ or ‘relaxing’ or ‘heavy’
My chest and stomach are at peace
My back is at peace. I am at peace

Peace and ‘relax relax’ can be interchangeable. Use which one you want.


For Strong self hypnosis you can say ‘strong’ or ‘energized’, whichever you want. Will this work at the gym or at work? Yes It will get you charged up and ready to do more. Yes it only takes a few seconds just make sure you are in a safe spot. I also call Strong self hypnosis as Energy self hypnosis.

My shoulders, arms and hands are ‘strong’ or ‘energized’
My chest and stomach are strong
My back and legs are strong. I am strong


They are both the same except for one is at peace and the other is strong which also includes the legs. Also notice they take your awareness from your mind to your torso. Away from whatever doubts, stress, and desires you may be having.

For Peace or Strong self hypnosis you have more than one choice of words to use i.e. for strong you can use strong or energized either one is good just use the same one thru the whole set of self hypnosis.

Following is an example of combining self hypnosis with a memory.

Use Peace self hypnosis.

  • My shoulders, arms and hands are ‘at peace’ or ‘heavy’ or ‘relaxing’
  • My chest and stomach are at peace
  • My back is at peace. I am at peace
  • Let the bad memory come up
  • Use one of the above method
  • Use Strong self hypnosis (optional)
  • My shoulders, arms, and hands are strong or energized
  • My chest and stomach are strong
  • My back and legs are strong
  • Go about your day


You can keep your eyes open or closed. Peace is usually closed, strong open, and ‘relax relax’ can be either. First read the self hypnosis script to get an idea of what it is. Then read these lines one by one and follow what is says until you get the script in your head and then let them unfold in your mind. Deep is not needed. 

For Peace or Strong self hypnosis you have more than one choice of words to use i.e. for strong you can use strong or energized either one is good just use the same one thru the whole self hypnosis.

Garry Waligore Hypnotist


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