Methods of self-hypnosis range from listening to relaxation tapes to simply clearing your mind of thoughts and worries. Here is a step-by-step free guide to self-hypnosis, using one approach you may find helpful. Many hypnotherapists encourage their clients to learn self-hypnosis.
You can learn self hypnosis free with this free audio hypnosis course. There is more value in this than courses I have seen charging over $50.
Please note that self-hypnosis should never be practiced when driving, operating machinery or carrying out any other activity that requires your full attention.
Always be clear and specific about your goals and write them down before you begin your hypnosis. Writing down what it is you want to achieve or change can really help you to straighten things out in your mind and goals can suddenly look more realistic, specific and focused. Keep it short and keep it achievable. Stick to one or two goals only in a single session.
Plan what you want to say from beginning to end. You can write out a detailed script to follow as part of your preparation.
Write several different suggestions for each goal, expressing the same goal in different ways. This will reinforce the suggestion and ensure that it is accepted into the unconscious mind.
Develop your own imagery and symbols for supporting and visualising your goals. Imagine yourself achieving whatever you wish to. Make it real, like a memory but in the future.
More about Imagery in Self-Hypnosis - Click here to read
further on self hypnosis and imagery
Use language and images which reflect your own experience. We all have our own memories and experiences of the world, and speak to ourselves in our own language. Put your suggestions into your own words and use images you are familiar with.
More about The Language of Hypnosis - Find out more
about hypnosis and language
Begin the session in your normal voice at a relaxed pace. As the session progresses, slow down and soften your voice so that as you enter hypnosis, you are speaking softly, and at a slower pace than when you began. Your voice can return to normal at the end of the session as you leave hypnosis.
Find a place that is quiet, comfortable and free from disturbance to practice self-hypnosis. You certainly must not be driving or in any other situation where your immediate attention is required. Soft music and lighting may help but we would not recommend the burning of candles.
Use deep breathing and relaxation techniques to prepare for entering hypnosis. Just focus internally and start to notice whatever you notice. This is not a time for judging, analysing, criticising or worrying. Notice your thoughts and feelings and assume that very soon they will just drift away - they are really not necessary at the moment. Allow your mind to become calmer and clearer.
More about Breathing and Relaxation - Read more about the
importance of breathing and relaxation in self-hypnosis
Use 'deepeners' in your hypnosis script, such as going down a staircase or an elevator, or floating down a stream, to help yourself go deeper into your hypnosis. Count down in your mind as you go deeper into relaxation. At times there will be inner resistance to relaxation especially when you first start to practice self hypnosis. Just be aware of it and let it go...It will!
More about Putting Yourself Into a Trance - Learn about
self hypnosis and trance here
Spend some time in your own special place. Create your own magical place in your mind, maybe somewhere you know, maybe just an imagined paradise. This can be a place where you feel safe and relaxed and anything is possible. Use all of your senses - what can you see, hear, feel, smell and taste? Make this experience as vivid as you can, again, you will get much better with practice.
Towards the end of your trance, include some post-hypnotic suggestions for re-entering self-hypnosis next time you practice.
More about Posthypnotic Cues and Suggestions
What are posthypnotic cues and suggestions? Click
here to find out
At the end of your session, count yourself back to full awareness. Suggest to yourself that when you leave hypnosis you will feel refreshed and alert. Check that you are once again fully awake and alert and enjoy the rest of the day!
You can, if you wish, make your own self-hypnosis tapes from your scripts. This can be a good way to enter hypnosis and make changes you have already planned, without the need to remember your script as you enter trance.
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