Self Hypnosis

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What are the steps for Self Hypnosis?

By Brad Greentree | February 20, 2009

1. Find a comfortable, quiet and private place and sit upright in a comfortable chair or couch. Do not lie down as it’s important you don’t go to sleep. Make sure you do not cross any part of your body. You will be in this position for up to 30-60min and this could end up being uncomfortable.

2. Make sure you are not going to be disturbed during your Self Hypnosis.

3. Close your eyes and work to rid your mind of any thoughts, you might find it difficult not to think. Direct your focus onto your right hand or imagine seeing yourself looking at your right hand.

4. Acknowledge your body, beginning with your toes. Imagine the tension slowly lifting up and away from your body and vanishing. Imagine freeing the tension from each body part one at a time starting with your toes and working its way up your body. Imagine each part of your body becoming lighter and lighter as the tension is removed. Relax your toes, then your feet. Continue by moving the relaxation up through your body your calves, thighs, hips, stomach and then the middle of your back, until you’ve relaxed each portion, including your face and head. Using imagery techniques of something you find comforting or soothing, such as water (feel the water rushing over your feet and ankles, cleansing them of tension) can be effective as well. Or a hoop like item spinning around each part of your body drawing any tension out of your body and leaving that part of your body just like it has been massaged.

5. Take 4 slow, deep breaths in through your nose and out through your mouth. When you exhale, see the tension and negativity leaving in a dark cloud. As you inhale, feel the air returning as a bright flow of energy filled with life. With each breath in lift both your arms up off your lap ¼ of the way.

6. Appreciate the fact that you are now extremely relaxed. Imagine you are at the top of a flight of 10 stairs which at the fifth step start to submerge into warm water. Imagine every detail of this scene from the top to the bottom. Tell yourself that you are going to descend the stairs, counting each step down, starting at 10. With each step drop your arms down 1/5 of the way. Picture each number in your mind and see it fade away. Imagine that each number that you count is further down and one step closer to the bottom. After each number, you will feel yourself drifting further and further into deep relaxation. As you take each step, imagine the feel of the step under your feet. Focus on your each step. Once you are at the fifth step imagine and truly feel the warmth or of the water and tell yourself that you are stepping into an oasis of purity and cleanliness. As you begin to descend the last five steps, start to feel the water getting higher and higher up your body. Let any thoughts just drift away into the water.

7. Once at the bottom of the water you shouldn’t really feel anything just a floating sensation. Once you have achieved this state you should proceed to address your problems and decide upon what it is you want from where you are. If you do not feel as stated above, try again, slower. Now start to narrate what you are doing; speak in the present and future tense quietly to yourself, or as if you are reading it from a page. Start to picture three boxes under the water that you have to swim to get to. Once you have found the boxes open them slowly one at a time and narrate to yourself what is happening when you open the box. For example ‘As I open the box I feel a radiant light engulf me, I feel it becoming a part of me, this light is my new found confidence that I can not ever lose as it is now a part of me’ and then proceed on to the next box. You should avoid using statements with negative connotation such as “I don’t want to be tired and irritable.” Instead, say, “I am becoming calm and relaxed.” Examples of positive statements “I am strong and slender,” “I am successful and positive,”

8. Repeat your statement(s) to yourself as many times as you wish. 2 or 3 times should be enough

9. Once you are satisfied with what you have done swim back to the stairs and feel with each step you take the water becoming lower and lower until you have once again reached that fifth step. Once you are out of the water and are on the sixth step you may start to feel heavy or as if there is a weight on your chest. Merely wait on the step until this passes, constantly repeating your statements. Continue up the stairs visualizing each step by its number, feeling the steps underneath you.

10. Once you have ascended, give yourself a few moments before opening your eyes. It sometimes helps telling yourself that when you open your eyes you will be smiling and feeling good. If you are indeed smiling when you open your eyes you will have some sort of proof that it has worked. Then out loud tell yourself “Wide awake, Wide awake” This will put your mind back in the conscious state. You will be totaly relaxed and feel refreshed.

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