How to Master the Art of Self-Hypnosis: A Guide to Hypnotizing Yourself
Self hypnosis is a technique that allows individuals to enter a state of deep relaxation and focus, in order to make positive changes to their thoughts, behaviours, and emotions. It can be used for a variety of purposes, including reducing stress and anxiety, improving sleep, and increasing confidence and motivation.
One way to practice self-hypnosis is by listening to a recorded script by a qualified hypnotherapist, which guides you through the process of inducing a hypnotic state and gives you suggestions or affirmations related to your goals.
However, it's also possible to practice self-hypnosis without listening to a recorded script. This can be done by using techniques such as visualization, deep breathing, or progressive muscle relaxation to induce a hypnotic state, and then giving yourself suggestions or affirmations related to your goals. Both methods can be effective, and it's up to the individual to choose the method that works best for them.
The stages of Self-Hypnosis typically include:
Induction: This stage involves using various techniques such as breathing techniques or progressive muscle relaxation. to bring about a hypnotic state.
Suggestion: This stage involves giving yourself positive suggestions or affirmations related to your goals or intentions.
Awaken: This stage involves bringing yourself out of the hypnotic state and returning to your normal state of consciousness.
It's important to note that these stages may vary depending on the method 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.
There are several breathing techniques that can be used for self-hypnosis. Here are a few popular ones:
Diaphragmatic breathing: This technique involves breathing deeply into the diaphragm, rather than shallowly into the chest. To practice diaphragmatic breathing, sit or lie down in a comfortable position and place one hand on your chest and the other on your stomach. Slowly inhale through your nose, allowing your stomach to rise as you fill your lungs with air. Exhale slowly through your mouth, allowing your stomach to fall as you release the air.
Abdominal breathing: Similar to diaphragmatic breathing, this technique involves breathing deeply into the abdomen. To practice abdominal breathing, sit or lie down in a comfortable position and place one hand on your chest and the other on your stomach. Slowly inhale through your nose, allowing your stomach to rise as you fill your lungs with air. Exhale slowly through your mouth, allowing your stomach to fall as you release the air.
4-7-8 breathing: This technique involves inhaling for a count of 4, holding the breath for a count of 7, and exhaling for a count of 8. To practice 4-7-8 breathing, sit or lie down in a comfortable position and close your eyes. Inhale deeply through your nose for a count of 4, hold your breath for a count of 7, and exhale slowly through your mouth for a count of 8.
If you are unsure which method to use, try them all and see which method works best for you.
Progressive muscle relaxation (PMR)
Progressive muscle relaxation (PMR) is a technique that involves tensing and then relaxing different muscle groups in the body in a progressive sequence.
PMR can be used to prepare the body for self-hypnosis by helping to relax the muscles and reduce tension. By using PMR before self-hypnosis, it can make it easier to enter a state of deep relaxation, making the self-hypnosis more effective.
The basic procedure for PMR is as follows:
Begin by tensing the muscle group in one area of the body, such as the feet or hands, for a count of 5-10 seconds.
Release the tension and relax the muscle group for a count of 20-30 seconds.
Move on to the next muscle group and repeat the process.
Continue to progress through the muscle groups of the body, such as the legs, stomach, chest, arms, shoulders, neck, and face.
PMR is often used in combination with other relaxation techniques, such as the deep breathing techniques described above. It can be practiced daily, and with time and practice, individuals can learn to use it to reduce muscle tension and improve overall relaxation.
It's important to note that progressive muscle relaxation should not be used as a substitute for professional medical care for conditions such as chronic pain. If you have any doubts or concerns, it's recommended to consult with a healthcare professional before starting any relaxation technique.
Once you've finished PMR or one of the breathing methods or even both, you can then proceed with self-hypnosis, using visualization, positive suggestions or affirmations related to your goals.
Now you are in a relaxed state, you can begin to use visualization techniques to create a positive mental image. This can be anything that you find calming or motivating, such as a peaceful beach or a successful outcome of a project. As you focus on this image, you will begin to enter a state of trance, which is characterized by a heightened state of suggestibility.
At this point, you can use positive affirmations or self-suggestions to reinforce the changes you want to make in your life.
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 evoke.
Typically how long would you spend under the Suggestion stage?
The duration can vary depending on the individual and the purpose of the session. Some people may find that a few minutes is sufficient, while others may choose to spend longer in self-hypnosis. It is generally recommended to start with shorter sessions and gradually increase the duration as you become more comfortable and adept at inducing self-hypnosis. In general, a self-hypnosis session can last anywhere from 5 minutes to 30 minutes, but it can be longer if desired. It is important to remember that self-hypnosis is a tool that can be used as often as needed, and you can do it whenever you want, as long as you feel comfortable and safe.
This stage involves bringing yourself 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:
Counting: Before beginning self-hypnosis, you can set a specific number to count up to when you want to wake up. For example, you can tell yourself that you will wake up when you count to 10. When you reach that number, you will naturally come out of hypnosis.
Time-based awakening: You can set a specific time for your hypnosis session, and when that time comes, you will naturally come out of hypnosis. For example, you can tell yourself that you will wake up after 10 minutes.
Using a "wake-up" word or phrase: Before beginning self-hypnosis, you can choose a specific word or phrase that you will use to wake yourself up. For example, you can tell yourself that when you say "Awake and alert" out loud, you will come out of hypnosis.
Using a physical signal: Before beginning self-hypnosis, you can choose a specific physical signal such as snapping your fingers, or clapping your hands, that you will use to wake yourself up.
Open your eyes: Open your eyes and move your body, this will help you to come out of hypnosis as well.
It is important to remind yourself that you can wake up whenever you want, and that you are in 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.
There are several potential benefits to using a pre-recorded self-hypnosis sessions especially if it proves too difficult to practice the above methods and you don't want face-to-face sessions with a Hypnotherapist.
Convenience: Pre-recorded self-hypnosis sessions can be accessed anytime, anywhere, which can be convenient for people with busy schedules or who live in areas with limited access to hypnotherapy services.
Affordability: Pre-recorded self-hypnosis sessions are generally more affordable than face-to-face hypnotherapy sessions, which can be helpful for people on a budget or who are unable to afford ongoing therapy.
Customization: Pre-recorded self-hypnosis sessions are often tailored to specific issues or goals, such as weight loss, quitting smoking, or reducing stress and anxiety. This can be beneficial for people who are looking to address a specific issue or challenge in their life.
Repeatability: Pre-recorded self-hypnosis sessions can be listened to multiple times, which can help reinforce the positive changes made during the session and make it easier for the person to continue making progress on their own.
Overall, pre-recorded self-hypnosis sessions can be a convenient, affordable, and effective option for people who are looking to make positive changes in their lives using hypnosis but are finding it difficult to practice the process themselves.
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."