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Self Hypnosis: How to master this Effective Therapy

Updated: Aug 30, 2023

A person using self hypnosis

Self-Hypnosis involves a technique that empowers individuals to reach a deep state of relaxation and concentration, allowing constructive changes to their cognition, actions, and feelings. It boasts a wide array of applications, spanning from stress and tension reduction to the helping with sleep issues such as insomnia, as well as the cultivation of increased self-confidence and motivation. In this article we will learn how to master this effective therapy

The concept of Self-Hypnosis centers around the capacity to tap into an internal store of intensified focus and receptiveness. Within this state, individuals possess the means to initiate various practices aimed at guiding their mental state towards greater openness, thereby gaining entry to their subconscious and potentially effecting favorable changes in thoughts, behaviors, or emotions. This method is frequently employed for purposes of unwinding, diminishing stress, augmenting self-belief, and even addressing specific behaviors or apprehensions. People might employ scripted narratives, inventive visualization, or repetitive thoughts to attain this state; however, it's crucial to acknowledge that its effectiveness can fluctuate depending on the individual.

A method for using self-hypnosis involves listening to an audio recording created by a qualified hypnotherapist. This recording will use methods like mental imagery, controlled breathing, and gradual muscle release to induce a state of hypnotic effect. Subsequently, this trance-like condition is used as a platform for delivering tailored suggestions or positive statements linked to one's wishes.

The phases of Self-Hypnosis generally include:

  1. Induction: This phase involves the use of different methods like controlled breathing or gradual muscle relaxation to induce a hypnotic condition.

  2. Affirmation: In this stage, you administer affirmative suggestions to yourself, aligning with your objectives or intentions.

  3. Ending: This step results to leaving the hypnotic state and returning to your regular state of awareness. It's worth recognizing that the progression of these phases could differ based on the approach used.

The first step is is to find a quiet and comfortable place where you will not be disturbed. Next, you will need to find a comfortable position, such as sitting or lying down, with your eyes closed.

Induction methods.

A woman in the induction stage of self hypnosis

Breathing techniques.

Several breathing techniques can be used for self-hypnosis practice. We have another post where these techniques are demonstrated in detail. It will be worth clicking here to learn about them They include Diaphragmatic Breathing, Abdominal Breathing and the 4-7-8 technique.

If you are unsure which one to use, it's best to experiment with each and decide which one works best for you..

Progressive muscle relaxation (PMR)

A woman practicing progressive muscle realaxation

Progressive muscle relaxation (PMR) stands as a method using a consecutive process of intentionally tensing and then relaxing distinct muscle groups throughout the body.

Using PMR extends to preparing the body for self-hypnosis by effectively easing muscle tension and minimizing strain. The planned use of PMR as a forerunner to self-hypnosis smooths the way for the reaching of an heightened state of absolute calmness, thereby increasing the effectiveness of the self-hypnosis session.

The fundamental procedure for engaging in PMR is describes as follows:

  1. Start by deliberately tensing the muscles within a designated body area, such as the hands or feet, sustaining the tension for a span of 5 to 10 seconds.

  2. Proceed to ease the tension and allow the muscle group to relax for a duration of 20 to 30 seconds.

  3. Move on to the next muscle group and replicate the process.

  4. Move through the various muscle groups across the whole body, including the legs, abdomen, chest, arms, shoulders, neck, and face.

PMR beautifully merges with alternative relaxation methods, including the previously mentioned deep breathing techniques. The incorporation of the two can be used regularly, gradually refining the practice relieving muscle tension and increased relaxation.

A vital aspect to recognize is that while PMR offers substantial advantages, it is not intended to replace professional medical care, particularly for conditions such as chronic pain. In cases of uncertainty or anxiety, it is advisable to seek advice from a medical expert before starting any relaxation technique.

After completing a session of PMR or one of the breathing methods, or perhaps even both together, one can smoothly transition into self-hypnosis. Within this context, visualization, affirmative suggestions, or declarations linked to personal objectives can be used to bring about a life-changing experience.


A tranquil beach scene

Now that you are in a state of deep relaxation, you are ready to initiate the use of visualization practices to shape a constructive mental picture.

This mental image can include elements that echo with tranquility or inspiration—perhaps an idyllic shoreline or the winning of a longed for achievement . Your concentration on this mental image serves as the channel for your gradual transformation into a trance-like state, marked by an intensified openness to influence.

In this period, you have the means to employ constructive affirmations or personalized self-guidance. These cognitive tools are used to strengthen the changes you aspire to develop within your life's narrative.

For example, you might say to yourself,

  • "I am calm and relaxed."

  • "I am confident and capable."

  • "I am about to become a non-smoker."

  • "I will achieve my weight-loss goals."

  • "I can control my anxiety attacks."

  • "I am worthy and deserving of love and happiness."

  • "I trust in my abilities and believe in my potential."

  • "I am in control of my thoughts and emotions."

  • "I am constantly improving and growing as a person."

  • "I am surrounded by positivity and success."

  • "I am grateful for all the abundance in my life."

  • "I choose to focus on the good in every situation."

  • "I am healthy and take care of my mind, body, and soul."

  • "I am successful in all areas of my life."

  • "I am surrounded by people who support and believe in me."

Repeat these affirmations or self-suggestions several times, and focus on the feelings of calm and confidence that they bring.

Typically how long would you spend under the Suggestion stage?

The length of the session depends on the individual and the intended objectives. A short interval of a few minutes could be OK for some, while others might prefer an extended participation in self-hypnosis. An advisable approach is to start with shorter sessions initially, progressively moving to longer sessions as you learn to develop a heightened ease and expertise in activating self-hypnosis.

Generally, the length of a self-hypnosis session spans from approximately 5 minutes to around 45 minutes. Crucially, it should be noted that self-hypnosis represents a flexible tool accessible for use as frequently as required. It can be easily integrated into your routine at your discretion, as long as you are at ease and in a secure setting.


A man awakening from self hypnosis

This stage involves coming out of the hypnotic state and returning to your normal state of consciousness.

There are a few different methods for awakening from self-hypnosis, but some common techniques include:

  1. 1. Counting: At the start of your self-hypnosis, set down a designated number up to which you will count to wake up. For instance, deciding to come out from hypnosis when you count to 10. When you reach 10, you will leave the hypnotic state.

  2. Time based awakening: Establish a predetermined length for your hypnosis session. As the designated time is reached, a smooth transition to your usual consciousness unfolds. For instance, deciding to awaken after 10 minutes of hypnosis.

  3. Speaking a "Wake-Up" Word: Pick a particular word or phrase before starting self-hypnosis, keeping it as the cue to end the hypnotic phase. As an an example, vocalizing "Awake and alert" aloud results in coming out of hypnosis

It is important to remember that you can wake up whenever you want to, and that you are in total control of the process. And also to take your time to come out of hypnosis, don't rush it.

Using pre-recorded Self-Hypnosis sessions.

Self Hypnosis UK

There are many potential advantages associated with the use of pre-recorded self-hypnosis sessions, particularly in situations where implementing the above techniques proves difficult and in cases where direct, face-to-face sessions with a Hypnotherapist are not possible.

Convenience: Pre-recorded self-hypnosis sessions are flexible and available at any time and in any location. This convenience is especially advantageous for individuals juggling demanding schedules or living in areas with limited access to hypnotherapy services.

Affordability: Compared to in-person hypnotherapy sessions, pre-recorded self-hypnosis sessions are generally more cost-effective. This affordability proves beneficial for individuals working within financial constraints or those unable to afford ongoing therapeutic expenses.

Tailored Approach: Pre-recorded self-hypnosis sessions are frequently tailored to address specific concerns or objectives, such as weight management, smoking cessation, or stress relief. This customization serves as a valuable asset for individuals seeking to target particular issues or obstacles in their lives.

Repetition Benefits: The fact that pre-recorded self-hypnosis sessions enable repeatable listening sessions, contributes to reinforcing the positive changes gained during each session, smoothing the way for the continuous advancement of personal growth.

All in all, pre-recorded self-hypnosis sessions offer a convenient, budget-friendly, and effective alternative for those trying to make positive changes in their lives using hypnosis. This option proves especially beneficial for individuals who face challenges in using the self-hypnosis process.

Please feel free to browse through our extensive range of pre-recorded downloadable Self-Hypnosis session HERE

"This article represents the personal views and opinions of the author and should not be taken as representative of the official policy or position of any organization, professional, expert, or individual."

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