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Guide to Making Your Mind Movies

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Spider Phobia Fix

Congratulations: you’ve downloaded the hypnosis you will listen to every day (or more!) for the next two weeks (or more!). The next step is to power up that hypnosis by making your personalised visualisations.

You are going to create two Mind Movies to play in your imagination when you listen to your download.

A Mind Movie is a visualisation in the form of imagined moving images – like a movie – which you create to watch inside your mind when you listen to your download.

Phobia Delete Mind Movie

Rational Response Mind Movie

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Phobia Delete Mind Movie

Follow the steps below to create your Phobia Delete Mind Movie.

This shows moving images representing the experience which sparked your phobia of spiders or, if you can’t remember this, the worst episode connected to your phobia.

Step 1: Identify

Identify the experience which sparked your spider phobia.

If you can’t remember this, identify the worst experience you’ve had relating to the phobia.

Step 2: Relax

Find somewhere comfortable to relax.

Close your eyes.

Take five deep breaths (inhale through your nose for four or five counts, exhale through your mouth at a slower pace).

Then breathe deeply in a way that is comfortable for you, taking breaths from low down in your abdomen. Place your hand on your stomach to check that it is moving up and down as you breathe.

Step 3: Create

Create a Mind Movie of imagined moving images representing the experience.

Have the Mind Movie start just before the event happened when everything was fine, then move on to show the experience happening, and then finish when everything is fine again.

Step 4: Detail

The images should be in black and white and grainy in quality (this will make it less distressing to imagine).

Your Mind Movie should be about 30 seconds.

Step 5: Control

Imagine you have a control board in front of you which allows you to play with your Mind Movie.

Practice pausing it, fast forwarding it, and rewinding it while you watch it.

Spider Phobia Example

Clare had a phobia of spiders. She couldn’t recall why the phobia started. She made a Mind Movie of the worst episode of finding a spider in her bed.

She made a black and white Mind Movie which started when everything was fine (in bed)  moved through to her panic (screaming when she felt something tickling her foot and discovering the spider in her bed) and ended when all was fine again (her flatmate removed it).

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Rational Response Mind Movie

This consists of moving images representing a rational response to your spiders phobia.

We are going to use the brain’s “conditioning” function to show your brain how to respond calmly and rationally when you think about spiders or encounter them.

What is Conditioning?

Our lives contain experiences which, if repeated, trigger an automatic response in our behaviour. In the most famous example, Pavlov, the Russian scientist, rang a bell every time he fed his dogs. After a while, just hearing the bell would trigger his dogs to salivate. An otherwise neutral stimulus like a bell ringing took on a positive meaning for the dogs. 

Other examples of classic conditioning might be: standing up when the school bell is rung; or feeling tearful at the sight of a needle because of past painful injections; or a song from the happy moments in the past putting you in a good mood.  Put simply, two stimuli are linked together to produce a learned response.

Follow the steps below to create your “Rational Response Mind Movie”.  Your download will instruct you on how use this to respond calmly and rationally when you think about spiders or encounter them.

Making a Powerful Mind Movie

Step 1: Identify

Identify what a “rational response” to the subject of your phobia would look like (so, imagine how someone without a spiders phobia would deal with spiders).

Step 2: Relax

Find somewhere comfortable to relax.

Close your eyes.

Take five deep breaths (inhale through your nose for four or five counts, exhale through your mouth at a slower pace).

Then breathe deeply in a way that is comfortable for you, taking breaths from low down in your abdomen. Place your hand on your stomach to check that it is moving up and down as you breathe.

Step 3: Create

Create a Mind Movie of imagined moving images representing this rational reaction.

Don’t forget to include the emotions which go with it (calm, able to cope and in control).

Science of Visualisation Explained

Step 4: Detail

Your Mind Movie should be in full colour and last about 30 seconds.

Step 5: Control

Imagine you have a control board in front of you which allows you to play with your Mind Movie.

Practice watching yourself on the screen, as well as experiencing it through your own eyes (jump into your body in the movie).

Step 6: Repeat

Play your Mind Movie repeatedly.

Work it into your every day activities: e.g. when you brush your teeth, your hair, when you have a hot drink, or take a loo break and so on.

Science of Reprogramming Explained

Spiders Phobia Example

Delia made a “Rational Response Mind Movie” showing her seeing a spider, calmly using a piece of card and glass to remove it and place it outside.

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You are now ready to listen to your download

Listening to your Download

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