Self-Hypnosis; How To
I reference in lots of my articles how to do Self-Hypnosis, so here is a quick post about the basic steps of self-hypnosis. Just add in the specific tweaks or affirmations from the main blog post you are looking at.
Step 1 - Get comfortable. When you are first learning self-hypnosis it is easier to do it while your body is comfortable. This removes the distraction of physical sensations.
Step 2 - Induce hypnosis:
Pick a spot to stare at on the ceiling. Your head and neck should be in a comfortable position. And your eyes should be looking up at about a 45° angle.
Keep staring at the spot while you take 3 deep breaths. You want to inhale, hold it for a pause and then exhale slowly. As you exhale whisper the word “rest” out loud to yourself
Whispering the word “rest” to yourself is helping you condition your mind to more quickly enter the hypnotic state when you say this word in the future. You’re creating a trigger for entering hypnosis.
On your third exhale close your eyes, and breathe normally
Then think about relaxation coming into your scalp, forehead and facial muscles
Imagine the warm relaxation moving down your neck and into your shoulders. Then down your arms to the tips of your fingers
Sense and feel the relaxation moving into your back. Picture all the back muscles becoming loose and limp
Move this warm relaxing feeling into your legs. The warm relaxation melts away any tension as it moves down your legs
Send the relaxation into your feet and toes
Mentally count from 10 down to 1 (pro tip time it with your breath. Count the number mentally on your exhale)
Step 3 - Once you are in hypnosis repeat the affirmation you’ve designed out loud at least 3 times or use one I’ve provided in a blog post.
I recommend using a counting device and saying it 18-20 times. It can be a bracelet with beads such as a mala bracelet, or even a string with 20 knots tied in it. Just something that you can move your hand along and know when you’ve reached 20 without having to count in your mind. This allows you to rest even more deeply in the hypnotic state. (If you need help designing affirmations check out my how to video here)
Step 4 - After you have repeated your affirmation at least 3 times (again, preferably 18-20 because repetition is key in getting new ideas into your mind) imagine, sense and feel yourself doing the task you need motivation for. Imagine yourself happily, efficiently and effectively performing the task. Get in touch with all the good emotions you’ll have when you complete the task.
Step 5 - After imagining yourself doing the task, then imagine sense and feel yourself completing the task. Get in touch with all the good feelings such as how proud of yourself you are, how accomplished you feel, and all the other positive emotions.
Step 6 - Count yourself out of hypnosis. Count from 1 up to 5 and then open your eyes. Tap your feet on the ground. Give yourself a little face massage. Say out loud “I am alert and aware. I am grounded and centered”. Take a few moments to make sure you are back to full awareness before returning to your day.
Resources
A list of books on self-hypnosis. (Please note that these are affiliate links. I will get a small portion of the proceeds if you make a purchase through this.)
Hypnosis: Putting the Imagination to Work: Learning the Basics of Hypnosis and Self-Hypnosis https://bookshop.org/a/23512/9781475107647
Practical Guide to Self-Hypnosis https://bookshop.org/a/23512/9781548346485
You can also find these books here for more affordable rates https://prf.hn/click/camref:1011lqSGk/[p_id:1100l459284]
Videos on how to design effective affirmations
If doing this process on your own seems overwhelming you can purchase my guided self-hypnosis recording here. It walks you through all the steps, so you can just focus on upgrading your mind.
