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Self-suggestion is a powerful method to change the subconscious into positive patterns, through the power of the mind and repetition. Assagioli also delves into the historical background of suggestion.
By Roberto Assagioli, March 4, 1934 [i], Lecture VIII of a Course of Lectures on “The Energies Latent in Us.” From the Assagioli Archive in Florence, Doc. #24059. Original Title: Come si fa la Suggestione. Translated and Edited With Notes by Jan Kuniholm[ii]
Abstract: This essay presents practical guidelines for using suggestion on ourselves and others. Suggestion has certain faults if used through commands and imposition by others. Most of such methods have been abandoned by medical practitioners and self-suggestion has become more important. Suggestion is given a practical definition. Émile Coué deserve credit for highlighting the evidence for suggestion, even though there are flaws in his method. Baudouin studied it more scientifically. A technique for a Suggestion Exercise if given. A.P. Call’s book Power Through Repose is valuable as a resource. An Exercise for Physical and Mental Health is given. The use of suggestion succeeds best when the subject is in a state of “repose.” When the suggestion has been given, it is appropriate to turn the mind away from the suggestions and let the unconscious act on them. Four reason for failure to succeed are discussed. Suggestion is a vital work that cannot succeed if done casually or mechanically. Suggestion given to others requires the practitioner to have within the qualities that are being suggested to the subject. Then the qualities evoked emanate and radiate and every receptive person benefits.
We shall present some practical guidelines for using suggestion most appropriately and effectively on ourselves and others, for curative, educational, and self-educative or psychagogical[iii] purposes.
First of all, it is appropriate to clear the ground of the preconceptions and inaccurate ideas that are still widespread about suggestion. Many people have prejudices against methods of suggestion, because they consider them to be something violent and artificial, like the imposition of one will on another, and they think that its use weakens the will of those who submit to it.
These criticisms may be partly correct, if they are directed at suggestion made during hypnosis, or in the waking state through commands and impositions by the physician. But this type of suggestion, which was practiced by certain medical schools, is now largely abandoned. A better and more expedient method has replaced it, consisting of harmonious cooperation with the unconscious, first by the physician — as introduction and teaching — and then [practiced] by the patient or student. Thus we have come to give less and less importance to external action, and more and more to the activity of the subject himself; we have moved from hetero-suggestion to auto-suggestion.
Any intelligent and willing person can learn to use this method effectively on himself, although some initial applications by a “competent” person may facilitate and accelerate the training.
For practical purposes, suggestion can be defined as the process by which:
- The ideas, images and feelings corresponding to the purposes we want to achieve are elicited or aroused.
- One encourages the penetration [of these ideas, images and feelings] into the unconscious, so that they are spontaneously translated into the corresponding physical and psychic states, and external acts.
Both phases of this procedure are necessary, but the essential and decisive point is the first part of the second phase; that is, the penetration and effectiveness of the idea or image into the unconscious.
It is only right, indeed proper, to mention that the credit for emphasizing the evidence for this [process] should be attributed mainly to Émile Coué.[iv] There has been much discussion about Coué, often neglecting the most important and useful thing; namely, subjecting his method to a large-scale practical test. The critical spirit and [a condescending] readiness to smile have played well when people have exposed the flaws of Coué’s method, such as its simplicity and one-sidedness, and regarding certain inaccuracies and exaggerations in its theoretical formulations. But it is not fair to disregard what is good and fruitful in it.
Above all, Coué should be credited with two achievements:
- He insisted that everyone can learn to use suggestion for themselves.
- He made it clear that one should not attempt to impose oneself forcibly on the unconscious, but that it is better to induce it to cooperate with the conscious personality.
On the other hand, it would be inaccurate to regard Coué as the discoverer and sole proponent of the method of suggestion. In fact, it developed simultaneously, with some variations, in different countries. After Coué, that method was studied and specified in a broader and more scientific way by Baudouin,[v] in his volume first titled Suggestion et Autosuggestion,[vi] and then, in the more recent editions, Psychologie de la Suggestion.[vii]
Taking into account the various procedures that have proved most effective among those have been proposed, we can present the technique of a Suggestion Exercise as follows:
I. PREPARATORY PHASE – PHYSICAL RELAXATION
If we observe ourselves at any time of the day, even when we think we are resting, we catch ourselves in a state of physical tension: our muscles are contracted, a sign that the nerves are excited. This condition is doubly harmful: it is so in general because it constitutes a great expenditure of energy without any usefulness; and it is particularly harmful because it prevents us from creating the state of mind necessary to make suggestions well. Such tension must therefore be eliminated. There are true and witty remarks in this regard by Annie Payson Call, in her excellent book Power Through Repose. [viii]
To physically relax one must get into a comfortable position, preferably lying down; then “review” one’s muscles. If we find them tense and contracted (as is almost always the case), it is good to move them slowly to loosen any stiffness, and then let them relax. Therefore it is necessary to frown and then flatten the forehead, move the muscles of the face, leaving the mouth set in a slight smile; make suitable movements of the muscles of the neck, trunk and limbs.[ix] Thus a preliminary degree of relaxation is achieved, but this is not complete. In fact, the old habit reasserts itself; so much so that if we start over again, we find that the muscles are contracted again, although less than before; so it is necessary to repeat!
First, however, it is helpful to do some deep, rhythmic breathing, relaxing the trunk muscles, and gradually [relax] all the others. The first few times, one may benefit from the help of another person who makes the various parts of the body perform passive movements (the way to do this is given in Payson Call’s book).[x] When one has learned the method of autosuggestion, it is appropriate to use it to make relaxation more rapid or complete. For this purpose, the following words are repeated several times — with the standards we will indicate shortly:
“Every muscle, every nerve relaxes and comes to rest. Every physical tension disappears, a growing sense of well-being … fills me” (or other similar phrases).
Ordinarily, we “turn our backs,” so to speak, on the unconscious — we are extroverts; that is, [our attention is] turned to the external world, intent on receiving its impressions and acting on them. We not infrequently coerce the unconscious, disregard its laws and rhythms, and inhibit its spontaneous activity. A conflict arises from this, and psychic tension, strain and fatigue follow. We need to reverse our attitude, and turn inward instead. We need to free the unconscious from the “pressure”[xi] to which we subject it, and let it emerge, and tune in and harmonize with it.
This happens spontaneously in morning drowsiness, in states of reverie, receptivity and passivity. However, if we allow the unconscious free rein, the previously “formed,” impressed, and often … badly impressed, unconscious emerges! Our consciousness is then invaded by a tumultuous jumble of images, thoughts and emotions. It is therefore necessary to relax and calm this part of the unconscious. This is achieved by the use of suitable suggestions, such as the following:
“As the body relaxes, so also the mind relaxes, rests, and all mental labor ceases, all emotion subsides. A great calm, a great peace pervades me, a growing sense of relief and well-being.” (and the like)
When sufficient physical and mental relaxation has thus been achieved (this need not be complete), favorable conditions have been created for the second and more important phase of the exercise, viz:
II. TO ELICIT AND AROUSE THE UNCONSCIOUS ENERGIES SO THAT THEY PRODUCE THE DESIRED PHYSICAL CHANGES
To do this, according to the laws indicated in the previous lesson, it is enough to vividly imprint in the unconscious the image or idea of what is desired, to the exclusion of all others. The easiest way to do this is to formulate a suitable sentence, and then repeat it several times slowly, without tension. The formulas to be used concern:
- The healing action on the body.
- The healing action on the psyche itself.
- The evocation of superconscious spiritual energies for the healing and regeneration of the whole personality.
These formulas are shown in the attached outline of the Exercise for Physical and Mental Health .
* * *
Exercise For Physical And Mental Health
Assagioli Archive Doc. #23360
Get into a comfortable position, preferably lying down. Take a few deep, slow, regular breaths.
Say the following statements to yourself, or have others say them to you. (You can also listen to them played back from a sound recorder. Each statement can be repeated several times.)
Every muscle relaxes; the nerves rest; all physical tension disappears. A sense of relief, of well-being pervades me.
Surrender – Relaxation – Complete rest.
As the body relaxes, so the mind relaxes and rests; all mental work ceases. All emotion quiets down. A great calm, a great peace pervades me, a growing sense of relief, of well-being.
In this calm, in this rest, the dormant energies in me awaken and assert themselves victorious.
Vital healing energies work beneficially in me; they permeate every cell, every fiber of my body; they reactivate and harmonize every organic function. Every organ begins to function well again, normally and perfectly.
The healing psychic energies operate beneficially in me; they pervade my unconscious; they harmonize, transform it; all agitation, all depression and all fear disappear, dissolving like fog in the sun. In their place, CALMNESS, SERENITY, CONFIDENCE, ENTHUSIASM, GLADNESS AND WILL affirm themselves victorious.
The healing spiritual energies operate powerfully in me; they transform and regenerate my being. I open myself to their healing influence with confident faith, with complete surrender.
THE SPIRIT IS OMNIPRESENT
THE SPIRIT IS OMNISCIENT
THE SPIRIT IS OMNIPOTENT
* * *
The use of suggestions succeeds most easily when they are spoken by the physician or educator to the patient or student. In these cases the subject only has to remain relaxed and listen. When, on the other hand, autosuggestion is being done, that is, when we ourselves are agents and subject together, it is necessary to learn to put ourselves in a special state, which is difficult to describe: for one must be at once relaxed and attentive; or even receptive and collected, and positive and active.
It is a state akin to aesthetic contemplation, only that in it the image is internal. Baudouin — who has made a careful study of it — called it “repose.”[xii] It has various degrees: in order to reach the highest and most complete degree, one must do an exercise of detachment, of disidentification from the various contents of consciousness (sensations, emotions and thoughts), and realize oneself — at least to some extent — as a pure “I” or Self, as a positive or dynamic spiritual Center. Then suggestions and creative affirmations acquire greater power. But this is not strictly necessary, and effective results are achieved even in a simpler way.
After receiving the suggestions, or giving the self-suggestions, it is appropriate to turn the mind away from them and let them act undisturbed in the unconscious. Our conscious task is done. It is as if we have ingested a food: it will be assimilated and give us strength and life without any more intervention on our part; it is as if we have entrusted a seed to the fertile and well-prepared earth. Let us therefore wait with the sure faith of the farmer that it will give us — in due time — a rich harvest.
Alongside those people who succeed well in getting the desired results through autosuggestion — often in a way that surprises themselves — there are others who struggle to get the results. It is then useful to see what the causes of failure may be, in order to eliminate them, or even better, prevent them. The main causes of failure in suggestion are:
1st – Lack of continuity and regularity, of persistence in doing the exercises.
[Suggestion] takes training that requires a certain amount of time and constant practice, as is the case for the acquisition of any physical and psychic skill, such as succeeding in playing tennis, playing an instrument, or speaking a language. Everyone can succeed, as long as they submit to the necessary training: it is not right to expect to achieve results without giving the necessary time, attention, and energy.2nd – Obstacles existing in the unconscious.
This occurs when the unconscious is pervaded by negative suggestions, as in the case of many depressed and pessimistic people, and those tormented by phobias. Then the healing suggestions must neutralize the contrary ones before fully acting, and this naturally requires more time and persistence than in other cases. Some effective means of doing this are given in the lecture on “Poisons and Psychological Drugs.” But in any case the motto is true:
“BY PERSEVERING YOU WILL ARRIVE.”
3rd – Too much active and “voluntary” intervention.
We are so accustomed to wanting to do everything with our conscious personality, as if it constituted our whole being, that it is at first not easy to get it used to doing only the indirect work of directing the unconscious, then letting it operate without disturbing or oppressing it. This is especially true for certain authoritarian and impatient types of people. It is necessary for them to learn to respect the laws and rhythms of the unconscious. But this is good discipline for them….
4th – A somewhat opposite mistake is to use the method too mechanically, and superficially.
The belief that it is enough to automatically recite a formula (such as the one used by Coué[xiii]), or whatever, and then for the rest of the day no longer attend to our unconscious, exposing it to every impression, even making harmful suggestions to it. Instead, we need constant vigilance, a firm and consistent psychological orientation, a confident and optimistic sense. We must indeed have faith in the germinative power of the seed, and not pull on the seedling so that it will grow sooner or faster; but on the other hand we must also take out the weeds that threaten to suffocate it; we must give it the proper time, the necessary care, and increase the fertility of the soil with suitable substances.
The same mistake can be made in using suggestion on others. We must realize that this is a vital work in which feeling must also participate, which must operate from the depths of our soul. It is a matter of arousing energies, of creating a “magnetic field,” so to speak. If, for example, we mechanically repeat words of calm, health and harmony to a patient or a child, while our own soul is agitated, suffering and disharmonious, we cannot achieve any effect. It is necessary to truly arouse those acts and conditions in ourselves and others; having done that we can say, it is all done. What we have evoked emanates and radiates around us, not only easily, but inevitably, even if we did not intend it to, and every receptive person is influenced, pervaded and benefited by it.
[i] A note at the heading of the original typed manuscript reads, “(notes not taken).” —Ed.
[ii] Interpolations by the Editor are indicated by the use of [brackets]. Ellisions indicated by … are in the original.—Ed.
[iii] Assagioli often used the term “psychagogy” before he developed the term “psychosynthesis.” The terms are not synonymous, but psychagogy, a term he revived from the ancient writings of Plato, has the sense of combining teaching, theory and practice in a psychological context. —Ed.
[iv] Èmile Couè (1857-1926) was a French psychologist who introduced a popular method of psychotherapy and self-improvement based upon suggestion and autosuggestion. He published his book Self-Mastery Through Conscious Autosuggestion in 1922. —Ed.
[v] Charles Baudouin (1893-1963) was a French psychoanalyst and therapist. He promoted psychoanalysis through his books and conferences and did pioneering work in several fields including art, education, suggestion and hypnosis. —Ed.
[vi] Suggestion and Autosuggestion, first published in 1919 and translated into English in 1920.
[vii] Published by Neuchâtel, Delachaux et Niestlé in 1924.
[viii] Italian translation Forza e Riposo was published by Fratelli Bocca, Turin, 1910. —Author’s Note. The original English version of Power Through Repose (1891)has been republished in several editions.Annie Payson Call (1853-1940) was an American writer.—Ed.
[ix] Assagioli is prescribing a technique now commonly used: first deliberately tense a muscle, then relax it.—Ed.
[x] For example, on pages 102-103 of the 1900 Little, Brown and Co. edition of Power Through Repose, we read, “It will be easily seen that the power, once gained, of remaining perfectly passive while another moves you, means a steadily increasing ability to relax at all times when the body should be given to perfect rest.” —Ed.
[xi] Literally, “compression.” —Tr.
[xii] The Italian word that Assagioli uses here is contensione, which is a translation from Baudouin’s French, the original of which is not available to me. One English translator has used “repose” in this context and I had adopted it here —Tr.
[xiii] “Every day, in every way, I’m getting better and better.” —Ed.
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