Some people like to begin self-hypnosis accompanied by quiet, soothing
background music. Background sounds—like ocean waves, gently
rain or sounds of spring in the country—are available on tapes
can start by settling into a comfortable chair, recliner, or sofa.
You may wish to cover yourself with a quilt or light blanket to
prevent chilling, because your body’s metabolism may slow
down. Take a few minutes to settle down and adjust your breathing
to a slow, relaxed rhythm. As you exhale, imagine that you are releasing
all the accumulate tensions of the day. Silence your mind and allow
your body to relax.
process takes time, but this is a special and important time for
you. As you relax your body, you may notice your awareness increasing.
You may find your senses growing sharper or more acute. Sounds that
you would not ordinarily notice may become distractions.
soothing background music to mask over unwanted noise—sounds
of traffic or voices in another room. Finding a quiet time of day
for self-hypnosis—bedtime for instance—will reduce the
chance of distractions.
resign yourself to going slowly at first and don’t expect
your first sessions to produce instant miracles. Using self-hypnosis
is a lot like exercising a muscle. The more your work it, the stronger
it gets, and the more you will be able to accomplish over time.
begins by relaxing your body, adjusting your breathing to a steady
rhythm, and allowing yourself to simply slow down. Once you have
settled down, you can begin guiding yourself into a deeply relaxed
and highly receptive state.
this quiet, still time, take a moment and become aware of your body.
Do your fingers show signs of curling? Are your hands tight? Are
they clenched? If so, let your fingers uncurl and relax your hands.
Are your legs crossed? Uncrossing them allows for better circulation.
Are there any parts of your clothing or shoes that feel tight? Loosen
them for your own comfort. Allow yourself to slow down a little
more. Begin to slowly take a few deep breaths.
this point you will want to relax your eyelids. A good method for
doing this is counting slowly downward from ten to one and just
blinking your eyelids slowly with every number. You may count silently
or aloud; it doesn’t matter which method you choose. At the
count of one, you may close your eyes and keep them closed.
this feeling of relaxation that is now in your eyes—this tired,
heavy feeling—to spread outward, as in ripples or waves, to
your entire facial area. Then continue to imagine this relaxed feeling
going down to the rest of your body. Think of it as going first
to the head…then the neck…to the shoulders...the arms...and
slowly on down your entire body, step by step. This process is called
progressive relaxation because after you completely relax one area,
your go on to relax the next area.
your whole body relaxes, imagine or think about some beautiful scenes
or pictures in your mind. Visualize or think of yourself at your
ideal place of relaxation or any place that you would like to go
to get away from it all. If you like the ocean, picture or think
of yourself at the seashore, walking barefoot on the warm sand,
the rolling surf murmuring in the background. If mountains are more
to your liking, imagine or think about yourself high on a mountaintop.
Think about the sounds of the wind, and how cool and refreshing
it feels against your skin. Imagine or think about the white clouds
floating by. Remove yourself from your everyday cares.
can adapt the following script to your own words as you count backwards
again from ten to one:
going to count backwards now from ten to one. As I do, it becomes
easier and easier for me to imagine or think about sights, sounds
and feelings in my beautiful peaceful place…
Ten – deeper and deeper, relaxing physically…With each
breath, it’s easier to imagine or think about my peaceful
Nine –deeper and deeper, relaxing mentally…With each
sound, it’s easier to imagine or think about pleasant sights,
sounds and feelings…
Eight - deeper and deeper, relaxing emotionally…The deeper
I go, the better I feel, and the deeper I want to go…
Seven – deeper and deeper, relaxing totally…The deeper
I go, the easier it is to go even deeper, imagining my peaceful
Six – every nerve and muscle relaxes completely…as if
I’m becoming a part of the peace that I imagine…
Five – each number is making it easier and easier to go deeper
and deeper...and it feels SO good to just relax...
Four – as I go deeper, it becomes easier and easier to imagine
or think about sights, sounds and feelings that are so calm, and
Three – just drifting into total relaxation…into my
place of total peace…where I can enjoy being anywhere I wish
Two – just relaxing at my ideal peaceful place now…
One – waaaaaaaaaay down deep…Relaxing into a very deep,
inner peace…a very deep. Inner peace…
I touch my finger to my thumb, or take a deep breath and think the
word RELAX, it’s an automatic reminder of my inner peace.
a finger to your thumb, and take a deep breath.) Whenever I
do this in the waking state, I feel calm and composed, free to think
with a clear mind…but for now, I can just enjoy going even
deeper into relaxation…deeper and deeper…
each breath I take, it’s easier and easier to enjoy my freedom
of imagination, to go to a favorite vacation spot now… and
imagine my IDEAL vacation…doing what I enjoy doing, and relaxing
might be helpful to record the script on a cassette recorder and
listen to it while you are relaxing.
this point, you might find your body starting to feel heavy or light,
warm or cold. Different people feel different sensations, while
others experience no unusual feelings at all. Some people notice
a small flickering in their eyelids. This rapid eye movement (REM)
can also occur when dreaming or daydreaming. Others may experience
a gently rocking or swaying motion. Like REM, this is a normal and
natural experience. Still other people may experience time distortion.
In hypnosis time can appear to shrink or expand. Thirty minutes
can seem like five, or vice versa.
you are in this relaxed state, tell yourself that your subconscious
mind will accept and act upon the suggestion(s) you will now give
it. Then proceed to give yourself mental suggestions that affirm
your ideals and purpose. These beneficial suggestion(s) should be
positive, simple, believable, and measurable, and should be stated
in the present tense. For example, “Every day, in every way,
I get better and better.” It would be helpful to use a 3x5
index card for your suggestion(s). Repeat these suggestion(s) several
time and practice, you will achieve your optimum depth level and
improve the technique of giving yourself these suggestions. Remember
to keep them positive and to the point. In time, you will see your
goals reinforced and soon accomplished. Tell yourself that you can
return to this state of relaxation at any time you desire by simply
taking a nice deep easy breath, saying to yourself, “I feel
calm, I feel relaxed and in control….”
to thirty minutes is the average time most people give to their
self-hypnosis sessions, but only you can decide how much is best
for you. It is not important how much time you spend on each session,
but how many sessions you experience. Repetition is the key. The
more you do it, the easier reinforcing your success becomes.
complete the session, suggest that you will slowly open your eyes
and awaken. Or count up, this time going from one to ten. Tell yourself
that you will feel wide awake, clear headed, refreshed and happy.