CONSCIOUS

UPGRADE

 

 

 

 

By

 

JANE

GILES

 

 

Reprogram your subconscious,

activate your superconscious

 

 

 

Copyright © 2025 Jane Giles

 

All rights reserved. No part of this book or accompanying audios may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recordings, or by any information storage and retrieval system, without written permission from the author, except for the inclusion of a brief quotation in a review.

 

 

Published by Independent Publishing Network December 2025

 

ISBN 978-1-80605-554-8

 

Imagine and live, life being the way that you want it to be.

Discover how this is a choice that is always yours.

 

 

Contents

Introduction............................................................................... 1

How to use this book................................................................ 2

Chapter 1 Understanding how your brain works. The simple version 4

1.1 Your brain is part of your physical body.................................................... 4

1.2 Your mind operates like a computer............................................................ 5

1.3 Your autopilot......................................................................................................... 7

1.4 The scaffolding plank (the importance of pre-programming)...... 8

1.5 Updating a single belief system....................................................................... 9

1.6 Your big responsibility...................................................................................... 11

Summary.......................................................................................................................... 12

Chapter 2 Core belief systems............................................. 14

2.1 The filing system.................................................................................................. 14

2.2 Opinion of self..................................................................................................... 15

2.3 Social anxiety......................................................................................................... 15

2.4 Locus of control.................................................................................................. 16

Summary.......................................................................................................................... 19

Chapter 3 The jar of marbles............................................... 21

3.1 The jar....................................................................................................................... 21

3.2 Our neurones........................................................................................................ 23

3.3 Our chemistry....................................................................................................... 24

3.4 Our brain tree........................................................................................................ 25

3.5 The Power of language.................................................................................... 26

3.6 DNA.......................................................................................................................... 28

Chapter 4 How to reprogram a simple belief system......... 29

4.1 A Simple belief system...................................................................................... 29

4.2 Fear of an animal................................................................................................. 32

4.2.1 A fear of spiders............................................................................................ 32

4.2.2 A fear of dogs................................................................................................. 34

4.2.3. A fear of rats and mice................................................................................ 36

4.3 Fear of an event................................................................................................... 38

4.3.1 Fear of travel. Flying..................................................................................... 38

4.3.2 Fear of performance...................................................................................... 41

4.3.3 Fear of medical related activities............................................................... 44

4.4 Reprograming an action................................................................................... 50

4.4.1 A fear of doing something........................................................................... 50

4.4.2 Unwanted Habit............................................................................................. 53

4.4.3. Improve a sporting technique................................................................... 59

Chapter 5 How to stop creating anxiety............................ 63

5.1 General Anxiety................................................................................................... 64

5.2 Health Anxiety...................................................................................................... 68

Chapter 6 How to improve Opinion of Self....................... 73

6.1 Confidence, self-esteem, social anxiety and motivation................... 73

6.2 Body image and disordered eating.............................................................. 80

6.3 Relationships......................................................................................................... 82

Chapter 7 How to redress powerlessness and internalise Locus of Control 86

7.1 General..................................................................................................................... 86

7.2 Emetophobia......................................................................................................... 88

7.3 Low mood.............................................................................................................. 94

7.4 OCD.......................................................................................................................... 96

7.5 Addiction.............................................................................................................. 102

7.6 Anger...................................................................................................................... 108

Chapter 8 How to do the reps and get fit at brain gym... 112

8.1 Managing your marbles.................................................................................. 112

8.2 Imagination Preparation................................................................................ 114

8.3 Hypnotherapy..................................................................................................... 115

8.4 Positive processing exercise......................................................................... 125

8.5 Meditation............................................................................................................ 131

Chapter 9 How to reprogram your eating habits and lose weight 132

9.1 A simple plan...................................................................................................... 133

9.2 Virtual gastric band.......................................................................................... 142

9.3 Coming off weight loss drugs..................................................................... 149

Chapter 10 How to appease your irritable bowel............. 151

10.1 Gut response to anxiety.............................................................................. 151

10.2 Gut visualisation............................................................................................. 152

Chapter 11 How to create good sleep............................... 156

11.1 Easy sleep........................................................................................................... 157

11.2 Brain washing................................................................................................... 159

Chapter 12 How to stop smoking...................................... 163

Chapter 13 How to use hypnobirthing.............................. 171

Chapter 14 How to ease pain............................................. 178

Chapter 15 Managing thoughts about death.................... 186

Chapter 16 Activating your superconscious..................... 189

Audio Recordings.................................................................. 200

Index...................................................................................... 202

 

 

 

 

 

Introduction

 

After working as a psychotherapist for the last 20 years, I have been motivated to write this book by the many clients who have said to me “why has no one ever explained this to me before?”. The simple logic that empowers a person to use their thinking to work for them instead of against them, can be easily shared. It is transformational for those who want it to be. I will use the same simple everyday language that I would use in any client session.

 

Mental health is and should be considered, part of our physical health. This very separation has been a large factor in its mystery and inaccessibility, leading to shame and denial for those who are suffering. Creating health and fitness in your brain is cause for celebration in the same way as fitness in the rest of your body.

 

In this book I explain how to reprogram your subconscious, like a computer, using thinking management, your imagination and hypnotherapy, to create your own personal operating system. I have covered the main issues that my clients have presented with most often and accompanied these with hypnotherapy audios, making this a true self-help tool. This book is structured to lead you through essential general understandings, straight to a focus on your personal issues without having to read the whole book, more in the style of a manual. I set out a training program for the reader to achieve their goal, like a runner uses a plan to prepare their fitness for a marathon.

 

I hope you find in these pages a simple understanding, and that this motivates you to use the tools described to transform your mental health and create happiness in your life.

 

How to use this book

 

I have written this book as a manual, so you don’t need to read it cover to cover. You will be carefully guided just to the content that is relevant to the issues you wish to address.

 

1. Whatever issues you would like to address, it is essential to read and fully understand chapters 1, 2 and 3. You need to understand how your brain works and how you are going to be reprogramming it.

 

2. Next find the chapter and section that includes an issue you would like to work on. If it is not listed in the content page, you can probably locate it in the index to find the relevant chapter and section.

 

When you have located your issue in a particular chapter, first read and fully understand the chapter introduction or general section at the beginning of the chapter. Then go to the relevant section. As you work through, you may well be guided to other sections of the book that need to be covered as an essential part of your work on this issue. You may also be advised to reread something to ensure a full understanding before progressing.

 

You will also be guided to listen to hypnotherapy audios which you can find on my YouTube channel called ‘Conscious Upgrade’. Search for @ConsciousUpgrade. When you have found the channel, click the subscribe button so that you can easily find your way back to it at a later date. It is free to subscribe to this channel.

 

3. When you have begun working on your conscious upgrade and are experiencing the benefits in your life, I recommend that you read the final chapter. How to activate your superconscious. You will now have your own personal evidence of how your conscious awareness is separate from and ultimately in control of, your subconscious. This chapter will help you to examine the questions and possibilities that this realisation brings.

 

 

Your subconscious is part of your physical body, but what about your conscious?

 

 

 

Chapter 1

Understanding how your brain works.
The simple version

 

1.1 Your brain is part of your physical body

 

Your brain is part of your body. It’s a physical thing and so responds to the training you give it, like any other part of your body. If you want the muscles in your arms to become strong and grow in size, then you need to train them accordingly. You might choose to go to the gym and lift weights to achieve this fitness. You know that this exercise will have the desired affect so you feel motivated to do the reps. You also know that if you just buy your gym membership, but never go to the gym, then you will not achieve the desired physical effect in your arm muscles. You might decide that you would like to improve the function of your heart and lungs by taking up running. You may even decide that you would like to run a marathon. As you begin your training and you progress through the advised marathon training schedule, you notice that you feel fitter, you can run further and faster. By sticking to the prescribed format and timetable leading up to the event you find you are ready and prepared on the day of the event. Barring any medical organic anomalies, this is true for all parts of your physical body.

 

In whatever way your brain is currently performing for you, it is acting on the training that you have given it. If you want it to perform differently, then you need to train it differently. The good news is, that the brain is a very responsive part of your body to training. This is due to a property called neuroplasticity, your brain responds more quickly and more permanently to a new training regime than other parts of your body. New brain exercise becomes habit, this habit becomes subconscious so that you can continue to maintain this fitness without thinking about it or making continued conscious effort. It will continue with this chosen regime, until you begin training it to do something different.

 

When working with clients, I remind them that I am more like a personal trainer for their brain and that I will be teaching them to workout at Brain Gym to achieve the fitness level they want. I can teach and encourage, but you have to do the reps.

 

1.2 Your mind operates like a computer

 

For the purposes of explanation, think of your mind as a computer. You have a data processor, which is your conscious awareness whirring away somewhere in the vicinity of your brain. You also have a hard drive, your subconscious, this is your physical brain, the grey mushy bit made up from billions of neurones.

 

There are 3 types of data processed in your consciousness. Type 1 data is processed as it occurs in real time and is delivered through your 5 senses. Type 2 data comes from memories and is actually being reprocessed anew in the moment. Type 3 data is created in your imagination, like fake news. As any type of data is processed, a physical, chemical and emotional response is evoked. The data and the responses are then stored on your hard drive, in your subconscious. This data is stored in programs pertaining to the subject involved. These programs are called belief systems. They are what you believe. They are your personal truth as they’re based on the data you have personally processed. They are unique to you as only you have processed that exact data. This is your own personal operating system.

 

Our belief systems exist so that we can make sense of our world. We don’t have to keep learning things anew every time we experience them. We learn. Evolutionary wise, they are there to keep us alive, to negate danger and keep us safe.

 

Imagine as a caveman the first time we encounter a sabre-toothed tiger. The data is delivered through our 5 senses and is consciously processed. A response is evoked in the sympathetic nervous system, fight - flight -freeze, we take action and feel emotion. That whole experience is then stored in our subconscious, in a brand-new program called ‘Sabre-toothed Tiger’. We now have an advantage as we know about the danger of the sabre-toothed tiger.

 

Safely back in our cave we reprocess the experience, we remember and re-experience the event. We reactivate our sympathetic nervous system, we experience the fear, we produce adrenaline and this new set of reprocessed data is stored in our sabre-tooth tiger program. This new belief system now contains 2 experiences. We tell our family about it, we reprocess it many times and multiply the data. We now think about the next time we are outside picking berries, what if we meet the sabre-toothed tiger! We activate the sympathetic nervous system and create fear and adrenalin with this thought. This imagined data is also stored in the program and repeated every time we think about the possibility of meeting him again. We do this multiple times. Our new program is now full of many experiences. It is highly responsive and effective, even though in reality we have only met a sabre-toothed tiger once. This magnifies our advantage and helps to keep us alive.

 

The second time we actually meet a sabre-toothed tiger, the data is delivered through the 5 senses, but this time, before we have time to consciously process it, it goes straight to the belief system program in the subconscious and activates it. The program runs the expected response, fight – flight – freeze. A few nano seconds later our consciousness has processed the same data and accepts the correct action being taken. The belief system is cemented further. We maintain our advantage and stay alive.

 

1.3 Your autopilot

 

We have thousands of belief systems that help us make sense of our world and navigate it safely. They fire off in the background without us noticing, like an autopilot system that is keeping us safe and causing us to respond to our world in the way that makes sense to us. A good example of this is driving. Remember when you learnt to drive? So many things to consciously put together, so much to learn and practise. Now however we drive easily, often not employing our conscious thought. We sing along to the radio, we think about what to have for dinner, we chat hands free to a friend. All the time though the data is coming in through our 5 senses, activating our ‘driving’ belief system, which in turn activates our body to drive safely. We have all noticed the time when 50 metres up ahead someone pulls out or steps off the curb, our foot is pushing the brake before we have consciously processed the fact. This recognition of the existence of your autopilot subconscious system is very important to observe as a truth for you personally. Your brain works in the same way as everyone else. It is part of your body. It will respond to whatever data and training you give it.

 

Normally our belief systems make sense and we find ourselves responding to our environment in a way that we are happy with. However, sometimes we observe that we have one that doesn’t make sense. We find ourselves responding in a way that doesn’t intellectually make sense. A response that we don’t want. One that limits us in some way from doing what we want to do or acting in way that we want to act. It is these limiting beliefs that we want to and can, change.

 

Someone with a fear of dogs may desperately want to please their family by getting a puppy. They can intellectually understand that they would not be in danger, but every time they think about it they feel fear. Their belief system about dogs is that they are scary. This is true for them. Past experiences and data stored runs a program that fires the sympathetic nervous system and they experience fear.

 

Someone who wants to stop smoking is aware of all the negative aspects and intellectually it makes sense to stop, but they believe it will be difficult and so it is. In a moment of habit or stress they find themselves reaching for a smoke. They may even be saying to themselves “don’t do it”, but the program is running and they feel powerless to stop themselves.

 

When there is conflict between the subconscious and the conscious, the subconscious always wins. It acts first and fastest. This is because of the sabre-toothed tiger, this is so we stay safe and are protected by our programming.

 

When this happens, it feels as though we are out of control and have no power, like something is happening to us. In reality we are experiencing the running of a program that we have created. This understanding invites the possibility that if we have created this program then we could create a different one. We could overwrite it with a new version, a version of our choice that we prefer.

 

 

You can order my book from Amazon or your local bookshop. It's called Conscious Upgrade by Jane Giles