Inna Wald – Ideal Collection of Practices for Women Journey to Yourself (страница 4)

3) Next, think about the situation you want to change. Imagine yourself at the age when this habit or behavior might have formed.

4) Look closely at yourself in that situation, as if from the outside, and ask your other self the following questions: “What are you trying to tell me with this craving for food?”

“How can I support you in another way, without using food?”

5) Listen to all the answers and, using this information, make a new promise to yourself. For example: “Now I’m an adult and will ensure our safety.”

6) After this, take a few deep breaths, exhale, and open your eyes.

Practice 3: “The First Bite Rule”

I highly recommend incorporating this into your daily routine!

The essence: Eat the “forbidden” food, but mindfully!

1) Take a piece of a “forbidden,” perhaps favorite, food. For example, chocolate.

2) Place it on your tongue and close your eyes.

3) Savor and chew the piece for about 30 seconds, focusing on the taste.

4) Afterward, decide whether you want to swallow the piece or gently spit it out into a napkin.

You can use this practice with any meal, and soon you’ll notice that your brain stops perceiving food as a reward.

You’ll begin to enjoy food more, feel satisfied faster, and understand what you truly like and don’t like. This will automatically adjust your eating habits, leading you to your desired results.

Why might these practices work better than any diet?

Changing habits through the subconscious is not magic – it’s science.

These three exercises are a starting point for those tired of fighting themselves.

My practice shows that 89% of clients who apply these methods maintain their results for over two years.

Are you ready to start?

Then choose the first practice, dedicate 10 minutes a day to it, and track changes over a month.

During this period, add the second and third exercises to expand your new experience and accelerate the process.

Despite any past unsuccessful attempts to lose weight, remember: your past does not define your future!

You can always take a different path and try something new. Be patient and persistent on this journey, and seek support where you feel “stuck.”

May your journey to yourself be gentle. Don’t chase “quick” – choose “forever”!

Remember: your body is not the enemy. It’s a loyal ally that has followed your brain’s flawed instructions for years. It’s time to give it new rules.

“The most amazing thing: when your mindset changes, the weight comes off on its own” – this is the main secret of this chapter.

And your biggest step is already taken: you’ve read this chapter. Now just try a different approach!

With respect and love, Inna Wald

Nadia Semenova

IT’S WITHIN YOUR POWER

I am Nadia Semenova. I am a psychologist, hypnotherapist, author, and facilitator of transformative educational programs.

My core value is to help you find inner strength.

To teach you to think clearly, act with a focus on the future, relying not on fear or external pressure, but on your inner potential.

I have been working as a clinical psychologist for over 15 years.

And I know how painful it can be to repeatedly fall into the same patterns:

– toxic relationships again,

– loss of meaning again,

– emptiness inside again…

In such moments, it’s important not to blame yourself but to gently return to yourself.

My approach combines deep psychotherapy, hypnosis (regression and progression), systemic constellations, symbol drama, psychodrama, and my original methods.

This is not a magic pill. It’s honest, transformative work with deep respect for your story.

I don’t impose solutions – I help you hear them within yourself.

In my space, you can be yourself. Without “shoulds,” “musts,” or “be convenient.”

This chapter is an invitation to deep self-discovery and returning to yourself. It explains how to learn to hear and listen to your intuition, how to connect with your Higher Self, and how to become your own reliable support – the very “lifeline” we so often seek in the outside world. In moments of fatigue, anxiety, or inner overwhelm, it’s especially important to pause and ask yourself two simple but powerful questions: What is happening with me right now? and What do I want in the next moment? Through breathing practices, energy techniques, relaxing imagery, and meditations, you will gain tools to restore your strength, activate inner support, and reclaim a sense of aliveness – here and now. This chapter carries a therapeutic effect and opens the path to trust, acceptance, and true self-love.

It’s becoming increasingly difficult for people to adapt to the frantic pace of modern life, to endless stresses and their unfortunate consequences. It’s no surprise that there comes a moment when each of us feels the need to change our life. This chapter and this book will help you feel not only like a part of the vast Universe, experience the harmony of all living things, and rediscover the joy of returning to an active and creative life, but also realize that truly knowing yourself is no easy task. Our lives are overloaded with stereotypes of thinking and behavior that prevent us from accurately assessing situations and drawing appropriate conclusions. In many ways, we are the ones responsible for our own troubles. A person suffers not from what happens but from how they understand and react to what happens.

Perhaps lately, something has been troubling you? Or do you feel exhausted from the multitude of responsibilities at home and work? Does it seem like even the closest people don’t understand you? Or are you overwhelmed by despair that time is passing, and you still haven’t achieved anything meaningful that you once dreamed of… (do you recognize yourself?)

Those who want to achieve positive inner changes must learn to ask themselves two simple but truly magical questions. By answering them, it will be easier to understand yourself, find inner strength, and feel present in the “here” and “now.”

The first magical question: What is happening with me right now? Specifically: What am I doing? What am I feeling? What am I thinking? How am I breathing?

The second magical question: What would I like in the next moment? That is, do I want to continue doing, thinking, feeling, and breathing the same way? Or do I want to change something?

Many significant changes can be felt simply by becoming aware of what’s happening, without any social effort on your part. Answer these questions as if you were observing yourself from the outside, like another person, and can objectively assess everything happening with them. Additionally, don’t forget to pay attention to your breathing.

One of the most important psychotherapeutic principles states: inner changes happen when a person becomes themselves, not when they try to be like others. Neither the decision to “be better,” nor the effort to change, nor the demands of a boss, nor the requests or persuasions of significant others will bring about change. Paradoxically, inner changes occur only when a person stops chasing who they want (or should) become and simply accepts – and fully realizes – who they truly are.

Having practiced hypnosis and self-hypnosis for many years, I’ve come to this conclusion: we are a reflection of ourselves, like in a mirror. What we imagine, project, or fantasize becomes reality. That’s how our subconscious works. It is straightforward and carries out exactly what we project onto it.

I’d like to offer you a few truly unique techniques to help you find yourself, befriend yourself, and believe in your inner possibilities and strengths.

The images that seem to spontaneously appear in your mind are, in fact, within your control. Let’s try to demonstrate this.

Relaxation Exercise: This exercise will help you focus on your body and relax.

Take a comfortable position, straighten your back. Close your eyes.

Focus on your breathing.

The air first fills your abdominal cavity, then your chest and lungs.

Take a full inhale, then make a few light, calm exhales.

Now, calmly, without special effort, take another inhale.

Notice which parts of your body are in contact with the chair, floor, bed, or ground. In those areas where the surface supports you, try to feel that support a bit more strongly.

Imagine that the chair, floor, bed, or ground rises slightly to support you. Relax the muscles you use to hold yourself up.

The next exercise is used when you feel tension or when you need to stay in control but fear you might “lose it.”

“Float in the Ocean” Exercise:

Imagine you are a small float in a vast ocean… You have no goal. No compass. No map, rudder, or oars… You move wherever the wind and ocean waves carry you… A big wave may cover you for a moment, but you resurface again… You are a float… Try to feel those moments of resurfacing… Sense the movement of the wave… the warmth of the sun… raindrops… the cushion of the sea beneath you, supporting you… Notice what other sensations arise when you imagine yourself as a small float in a vast ocean. Bring these sensations into a real-life situation.