How to Self Hypnosis

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This article was co-written by Stephanie Riseley, MFA. Stephanie Riseley is a hypnotherapist, life and spiritual coach, based in Los Angeles, California. Stephanie combines neuroscience and spirituality to help others discover their strength and purpose in life. Certified in Past Life Regression Therapy by psychiatrist Brian Weiss and Brian Weiss Institute, she also uses Cognitive Therapy and Cognitive Behavioral Change to help others heal. With over 30 years of experience, Stephanie conducts research for the DSM III(R), handbook of mental illnesses, at UCLA’s Institute of Neurology – Psychiatry. She holds a bachelor’s degree from the University of California, Berkeley and an MFA from the University of California, Los Angeles.

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Self-hypnosis is a naturally occurring mental state and is defined as a state of intense concentration of the brain. Through self-hypnosis, you can change your thinking, give up bad habits, control yourself, and help you relax and reduce stress in your daily life. This state is similar to meditation and helps you become a more complete person.

Table of Contents

Prepare Hypnosis

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Wear loose, comfortable clothing. Discomfort caused by clothing, such as the back of tight jeans that impede blood circulation, will make it very difficult to achieve a deep state of mind. So use that as a reason to wear loose-fitting clothing (wearing when you exercise), and it’s important not to let anything distract you from focusing.

Make sure the room temperature is right. Have a blanket or sweater ready if you feel a bit cold, sometimes feeling warm can make you much more comfortable.

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Find a quiet room and sit in a chair that makes you feel comfortable. You can also sit on the couch or bed. There are some people who prefer to lie down, but if you are the type of person who sleeps easily, you should sit to avoid oversleeping. Whether you sit or lie down, remember: do not cross your legs or any other part of your body, as it will make you feel uncomfortable after only a short time.

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Make sure I’m not bothered for at least half an hour. Self-hypnosis cannot occur if the process is interrupted by ringing phones, pets or children. Turn off your phone (and notifications), lock the door, and isolate yourself. This is “your” time.

How long the hypnosis lasts is up to you. Most people like to stay in a meditative state (we try to avoid using this word because it has a negative connotation) for about 15 to 20 minutes, but you still have time for the pre- and post-walk periods. into that state.

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Identify your hypnosis goals. Is your goal to relax, improve yourself, or train your brain? If you want to practice hypnosis for a larger purpose (like weight loss, smoking cessation, etc.), write down those goals. You can practice hypnosis to relieve stress, but you can certainly use it to improve many other areas of your life. Thanks to self-hypnosis, many people have achieved what they want, such as changing their way of thinking or just creating a motivation to live more positively. Here are some goals you can try:

If you want to give up a bad habit, it’s best to choose something specific. For example, you might think something like, “I want to stop smoking because it’s unappealing.”
If you want to think more positively, aim for something like “I can do anything I put my mind to. I can control everything and I have power”.
If you want to achieve a specific goal, like losing weight, for example, say to yourself something like, “I have healthy eating habits and I’m losing some extra pounds. The clothes will fit right. and I feel more confident.”
- There are sayings that you need to memorize when practicing hypnosis. All in all, it’s up to you to choose which statement to say, but many people find it very effective because it creates more determination.

Entering Hypnotic State

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Close your eyes and release your emotions from worrying, stressful or frustrating thoughts. When you first start out, you will find it very difficult to let go of these thoughts because they keep popping up. If so, don’t try to force yourself to push them away, but look at the thoughts impartially, and then slowly let them drift away. Refer to How to Meditate for instructions on doing this step.

Or you can focus your eyes on a certain point on the wall. It can be a corner of the ceiling, a stain or anywhere you like. Look at that point and focus on the eyelids, telling yourself that the eyelids are getting heavier and heavier. Finally, you close your eyes when you no longer have the strength to open your eyelids.

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Realize tension in your body. Starting with your toes, imagine the tension in your muscles fading and disappearing altogether. You imagine each part of your body being released in sequence, starting at your toes and slowly moving up your body. Imagine the parts getting lighter and lighter as the tension is gone.

Relax your toes and then your feet. Continue to the calves, thighs, hips, abdomen and other parts, until you have released the rest, including the face and head. Use visualization techniques to think of things that make you feel light, soothing, such as water (visualize water splashing on your feet and ankles, dissolving fatigue).

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Breathe slowly and deeply. As you exhale, visualize the fatigue and negative feelings leaving with the dark cloud, as you inhale, imagine the bright, energetic air coming in.

At this point you should visualize something that you like. For example, you can think of a lemon cut in half, the lemon juice flowing slowly up your fingers, then bringing your hand to your mouth to taste. How is your reaction? How does it taste and feel? You continue to visualize more meaningful images, like bills flying away in the wind. Imagine the excess fat is melting away, generally as detailed as possible and always pay attention to your five senses.

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Appreciate the ultimate relaxation you are experiencing. Imagine you are standing on a ladder of 10 steps, from the fifth step down start to sink in water. You visualize every detail of that picture, from top to bottom, and tell yourself you’re going down the stairs, and count down to 10 with each step. Think of each number and visualize with each step you will get closer and closer to the bottom. With each step you will drift further and further into a state of deep serenity.

Feel every step as you go down the stairs. Once down to the fifth step, imagine the refreshing feeling of the water below, telling yourself that you are descending into an oasis of freshness and cleanliness. As you descend the remaining five steps, begin to feel your body sink deeper into the water. Now you should feel a little cold, your heart rate should increase a little, you should pay attention to that but let all these fears slowly drift with the water.

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Feel the drift. At the lowest point you will not be able to feel anything clearly, just find yourself drifting freely, even like you are spinning. If you can’t feel this, you should try again but slower to try to grasp what’s going on. Once you’ve reached this state, you should continue to work through your problems and determine what you need at that point.

Now start talking about what you’re doing, say it in a low voice in the present and future, as if you were reading from the page of a book.
Start visualizing three boxes lying under the water, you have to swim to their place. Once you’ve reached the boxes, open them slowly, opening them one by one and whispering to yourself what’s happening when you open the box. For example, “When I opened the box I felt an aura surrounding me and I seemed to have merged with it. This light is a new faith and I will never fail again because it has integrated into me.”
You should avoid saying statements with negative connotations, such as “I don’t want to be tired and frustrated anymore”, and instead say “I am becoming calmer and more peaceful”. There are also other statements like: “I am strong and resilient”, “I am successful and optimistic”, and if you are in pain say “My back is starting to feel good”. (See warnings about pain attacks.)

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Repeat these statements as many times as you like. Feel free to walk through the water, visualize yourself turning the boxes upside down and see the treasures in them (in the form of confidence, money etc.), or simply relax the whole body body. Look for places that have cool, hot water or are teeming with wildlife. You should let your imagination run wild.

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Prepare to get out of hypnosis. With each step you feel the water level getting shallower, until you reach the fifth step. Once you’re completely out of the water and up to the sixth step, you start to feel a heaviness as if there’s a weight on your chest. You simply wait there until the feeling passes, repeating the statements mentioned above over and over again.

After the feeling of weight is gone, you continue to step up, visualizing each step by its count, and remember to feel the steps. Focus on walking up the remaining stairs.
- Remember that you don’t have to imagine the water to be 100% correct. If you can think of a more interesting scenario, use it. Doesn’t have to be better, as long as it works for you .

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Once you’ve reached the top, wait a few seconds before opening your eyes. Maybe you want to imagine yourself preparing to open up to the outside world. Open it very slowly and it seems that light is pouring in through the entrance, which makes your eyes naturally open. If necessary, count down to 10 or less, telling yourself to open your eyes when you’re done.

Sit up slowly, then whisper, “Wake up, wake up,” or say something you’re used to to wake people up. Thus your mind has been brought back to a state of alertness, back to reality.

Enhance the Experience

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It’s the truth. There will be no self-hypnosis or mantras in real life if you don’t believe in it. For this to happen you have to believe in yourself and your actions. Why not? If you really believe it, it can work for you.

If you don’t succeed the first time, don’t rush to dismiss it, but persevere. There are some things you need to practice to master. Every few days you practice to experience that feeling, then you will be surprised.
Think open-minded. You have to believe in the possibility of hypnosis in order for it to happen. Any doubt slows down your progress.

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Test on entity. If you need proof that you’re in a trance, there are several ways you can do it! Anything that can be seen or felt in the body is under control, so try applying these perspectives:

Knit your fingers together. Remaining like this during the hypnosis, remind yourself that they are glued together, almost glued together. Then separate your fingers, if you can’t, that’s…proof!
Think of an arm that is slowly getting heavier. You don’t have to wake up to choose a specific arm, just let your brain do it. Imagine holding a book in your hand, putting your hand down and then trying to raise it. Can you do it?

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Imagine situations. No matter what goal you are aiming for, you have to be confident, be it to lose weight, improve negative thinking or whatever. Visualize yourself in that situation and react with the desired thought or condition. If you want to slim down, imagine putting on your skinny jeans with ease, looking in the mirror, and smiling at your fit body. The natural hormone-induced euphoria alone is worth a try!

Many people use hypnosis to overcome personal problems such as shyness. You don’t have to deal with it directly, but approach it through other related things. Simply imagining yourself walking through the world with your head held high, smiling and looking straight at the people in front of you is the first step towards becoming an extrovert.

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Use support tools. Some people like to listen to music while in a trance. Currently on the Internet there are dozens of music for hypnosis. If an image can help you, have it ready at hand for easy access when needed, such as a picture of waves or a tropical jungle.

The stopwatch is also very useful. Some people find it difficult to get out of the trance and they often forget the time. If you don’t want to accidentally be hypnotized for hours, use a stopwatch, but remember to set a calming tone.

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Use hypnosis to improve yourself. Find a goal to focus on while hypnotized. For example, you can think of a role model of the person you want to be. Hypnosis is a very deep state of meditation, but it is better than meditation in that it can be used to achieve greater and better purposes. Many people find that after practicing hypnosis, they have more optimistic thoughts and live more purposeful lives. So you should take advantage of this!

There is nothing wrong with using hypnosis. Whether your goal is to kick bad habits, improve your focus at work, or change your way of thinking, you can use hypnosis to perfect them. Eliminating the stressors in your life is an integral part of your quest to become the person you want to be, and hypnosis can certainly help in this regard. The more you practice, the easier and more natural that state will come.

Advice

If you are a person who has trouble sleeping, then after counting to the number one (meaning the last step), let your mind in a natural state of relaxation and still lie with your eyes closed, then you will fall asleep. easier.
Have your ideas and expressions ready to yourself before you lie down, or the hypnosis may be interrupted midway.
Some people find imagining peaceful natural scenes enough to relax their mind before they start counting. For example, you can imagine yourself walking in a forest, smelling the plants and hearing the wind blowing, or picture yourself walking along the beach, feeling the fine sand under your feet, the cool water. splashing at the ankle and the sound of crashing waves.
To make it easier for you to jot down your pre-hypnosis ideas, a visual list of tasks is easier to remember than carefully organizing each thought in your head.
Another way to relax a muscle is to tense it for about ten seconds before releasing it, so you can not only imagine but feel the tension disappearing.
For those of you who like to meditate but can’t sit still for long, use this hypnosis as it is also a form of meditation, but add a period of time between counting when going down and up the stairs.
Don’t force yourself to think about hypnosis, it will come easier for you, this is also a great way to fall asleep.
If you’re having trouble, find a hypnotherapist, or buy audio tapes to assist with hypnosis. Once you have experienced hypnosis once or twice, you will have a better understanding of the mental state you are aiming for.
Do not hypnotize yourself while driving or operating machinery.
You don’t have to worry about getting stuck in a trance because it’s a very natural phenomenon, and you still “surf” in and out every day.
No one can hypnotize you if you don’t want to, and you can’t hypnotize yourself if you don’t really want to.

Warning

Be careful when getting up if you’ve been lying down before, as getting up too quickly can cause your blood pressure to drop, making you dizzy or unconscious. (This has nothing to do with hypnosis, it’s a drop in blood pressure caused by standing.)
Hypnosis doesn’t always work instantly, you may have to practice it regularly (for example, every day for a month or more) to see its benefits. You need to “train” yourself with perseverance.

Things you need

A comfortable place to sit or lie down, with soft lighting and the right temperature.
Quiet environment and no distractions for at least half an hour.

Steps