Self-hypnosis works by inducing a state of relaxation and focused attention similar to traditional hypnosis, but the individual is guiding themselves through the process rather than being guided by a hypnotist. Here’s how it typically works:
- Preparation: Read through the steps below and prepare for them. Go over them in your mind to understand the flow. If you are ok with it, you can record the following steps to walk yourself through your self-hypnosis session.
- Relaxation: Find a quiet and comfortable space where you won’t be disturbed. Sit or lie down in a relaxed position.Begin by taking slow, deep breaths to relax your body and mind. You can also use progressive muscle relaxation techniques, starting from your toes and working your way up to your head, releasing tension as you go. (For relaxation, prepare a quiet comfortable spot, turn off electronics, and imagine the breathing and body relaxation in your mind. )
- Induction: Once you’re relaxed, you can use techniques such as counting down from 10 to 1, visualizing descending stairs, or repeating a calming phrase to deepen your state of relaxation and focus your mind. (For the induction, decide which technique your will use. )
- Suggestion: While in this relaxed state, you can then introduce positive suggestions or affirmations related to your goals or desired changes. These suggestions should be stated in the present tense and focus on what you want to achieve. (For the suggestion, this is your personal suggestions but it must be presented in a positive tone and in the present tense. “I eat only healthy foods”,” I crave healthy foods”, “I am smoke free”, “I breath only healthy clean air”)
- Repetition: Repeat these suggestions several times, allowing them to sink into your subconscious mind. You can also visualize yourself achieving your goals or experiencing the desired outcome.
- Awakening: When you’re ready to end the session, count up from 1 to 5, gradually bringing yourself back to full awareness and alertness. Open your eyes and take a moment to reorient yourself to your surroundings.
Self-hypnosis requires practice and patience to master, but with regular use, it can be a powerful tool for self-improvement, relaxation, and achieving personal goals.
