Self-hypnosis is a natural mental condition that can be defined as a state of high concentration. With this technique, you can change your thinking, eliminate bad habits and take control of who you are - as well as relax and eliminate stress from everyday life. It is similar to meditation and makes you better.
Steps
Part 1 of 3: Preparing for Hypnosis
Step 1. Wear comfortable clothes
It's pretty hard to get into any deep, relaxed state while you're focused on thinking that the waistband of your jeans is blocking your circulation. Take this as an excuse to throw yourself on some sweatshirts. The goal is to have no distractions.
Also make sure the temperature is right. Have a blanket or sweater ready if you feel cold. Sometimes feeling warm can also be very comforting
Step 2. Find a quiet room and sit on a comfortable chair, sofa, or bed
While some people prefer to lie down, you will be more likely to fall asleep than to sit down. If you sit or stretch out, make sure you don't cross your legs or any part of your body. You may stay in this position for a while, but you will end up feeling uncomfortable.
Step 3. Make sure you are not disturbed for at least half an hour
No self-hypnosis is effective if it is interrupted by a phone call, a pet or a child. Turn off the phone (and the sound alerts), lock the door and "kidnap" yourself. This is your time.
How much time to devote to this activity is up to you. Many prefer to be in a trance for about 15 to 20 minutes, but you also need to add time to get in and out of this state
Step 4. Identify the goals you want to achieve with hypnosis
Are you doing this just to relax? To improve yourself? Train your brain? If you are doing this for a more important purpose (weight loss, quitting smoking, etc.), make a list of affirmations. Sure, self-hypnosis can only be used for relaxation, but it can also serve to improve a number of things. Many use it to achieve their goals, change their thinking, or even just as an overall positive reinforcement or motivation. Here are some examples of claims you might try:
- If you want to end a bad habit, a reference to the topic is more effective. Think of something along the lines of "I don't want to smoke. Cigarettes have no appeal to me."
- If you want to think more positively, aim for something like "I am capable of any goal. I am in total control and I am valuable."
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If you want to achieve a specific goal, such as weight loss, you need to say in the present tense, "I'm eating healthy. I'm losing weight. My clothes fit me better and I feel better."
These are statements that you will recite to yourself when you are under hypnosis. Again it's up to you, but many find them effective life affirmation
Part 2 of 3: Entering Hypnosis
Step 1. Close your eyes and clear your mind of any feelings of fear, stress or anxiety
As you begin, you may find it difficult not to think. You may find yourself with intrusive thoughts. When this happens, don't try to force the thoughts to drift away. Observe them impartially and then slide them away. Read the How to Meditate guide to help you with this step.
Alternatively, some like to pick a spot on the wall to focus on. It could be the corner, it could be a stain, it could be whatever detail you want. Focus on the point, focusing on your eyelids. Tell yourself that they are always heavier and let them close when you can no longer hold them open
Step 2. Try to recognize the tension in your body
Beginning with the toes, imagine the tension slowly falling away from the body and disappearing. Imagine freeing every single part of the body starting from the toes and going up the whole body. Visualize each part of your body becoming lighter and lighter as tension is removed.
Relax your toes, then your feet. Continue with your calves, thighs, hips, stomach, and so on, until every part is relaxed, including the face and head. It can be effective to use imagery techniques on something you find comforting or soothing, such as water (you may feel the water rushing over your feet and ankles, clearing them of any tension)
Step 3. Take slow, deep breaths
As you exhale, imagine the tension and negativity receding into a dark cloud. As you inhale, watch the air return as a brilliant force, full of life and energy.
At this point, you can use the visualization however you like. Think of a lemon and cut it in half in your mind. Imagine squeezing the juice and feeling it on your fingers. Put it in your mouth. What's your reaction? What perceptions of taste and smell do you experience? Then, move on to more meaningful visions. Imagine your bills being blown away in the breeze. Imagine losing those pounds. Add as much detail as possible. Always think about the five senses
Step 4. Enjoy being extremely relaxed
Imagine that you are at the top of a flight of 10 steps which, at the fifth, begin to descend into the water. Describe every detail of this scene from top to bottom. Tell yourself that you are about to go down the stairs, counting each step down, starting at 10. Visualize each number in your mind. Imagine going down to every number you say. After each number, you will feel yourself floating in deeper relaxation.
As you step, imagine the feel of the step under your feet. Once you get to the fifth, imagine and try to really feel the coolness of the water. You must tell yourself that they are immersing you in an oasis of purity and cleanliness. As you begin to take the last five steps, you will feel the higher and higher water engulf your body. You should now feel a little numb and your heart may start to speed up a little - notice this, but let any qualms about the situation dissolve into the water
Step 5. Feeling of floating
At this point, at the bottom of the water you shouldn't really feel anything, just the sensation of floating freely. It might even feel like you're spinning. If you don't feel as described, try again, slower, with a willingness to grasp what is happening. Once you have reached this state, you should proceed to address the issues and decide what you want to achieve from where you are.
- Now start telling what you are doing; talk to yourself in the present and future tense, quietly, or as if you were reading it from a page.
- Start describing the three boxes under the water that you will reach by swimming. Once you find them, slowly open them one at a time and tell yourself what happens when you open the box. For example, "As soon as I open the box, I feel a radiant light engulf me, I feel it become a part of me. This light is my newfound confidence that I can never lose, because it is now a part of me" and then proceed to next box.
- Avoid using phrases with negative connotations, such as "I don't want to be tired and irritable." Instead, say "I'm becoming calm and relaxed". Examples of positive affirmations: "I am strong and slim", "I am positive and successful", and if you are in pain, "My back is starting to feel wonderful" - read the pain warning.
Step 6. Repeat your statement (or more than one) as many times as you like
Feel free to roam the water, visualizing yourself emptying the boxes and finding the treasure (in the form of self-confidence, money, etc.) or simply letting all tensions go away. Find areas where the water is rich in wildlife, hot or cold. Let your imagination go.
Step 7. Get ready to get out of your hypnotic state
With each step you take, you feel the water sinking lower and lower, until you have reached that fifth step once again. Once out of the water and on the sixth step, you may start to feel heavy or as if you have a weight on your chest. Just wait on the step for this feeling to pass, repeating your previous statements over and over.
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Once this feeling has passed, continue climbing the stairs, visualizing each step with its number and hearing those below you. Be steadfast in climbing the stairs.
For the record, this water view isn't mandatory. If you are comfortable with another scenario, use it! It's just as good, if not better, as it works for you
Step 8. As soon as you get back up, give yourself a few moments before opening your eyes
You may visualize yourself opening a door to the outside world. Do it slowly and imagine the light pouring through the door; this should cause you to open your eyes naturally. If necessary, repeat the countdown from ten, telling yourself that you will open your eyes as soon as you finish.
Take some time to wake up. You have to say to yourself, "I'm awake, really awake" or something like that you're used to waking up with. This will bring your mind back to the conscious state, to reality
Part 3 of 3: Strengthening the Experience
Step 1. Understand that no self-hypnosis or mantra will manifest in real life if you don't want to
For it to be effective, you need to believe in yourself and your actions. Why not? If you want it to come true, it might work.
- If it doesn't seem effective the first time, don't stop automatically. Some things take time. Try again after a few days and revisit the experiences. You might be surprised.
- Open your mind. You have to believe there is a chance it will work. Any skepticism on your part will hinder your progress.
Step 2. Test yourself physically
If you need proof of being in a trance, there are exercises to do! Anything that can be seen or heard by your body may be fine. Try these ideas:
- Interlace your fingers together. Hold them together during the trance, telling yourself that they are stuck together - almost as if they are covered in glue. Then, try to peel them off. If you think you can't… try!
- Think of an arm getting heavier and heavier. You don't have to consciously choose one; your brain will do it for you. Imagine that it is crushed by the weight of a book, which is holding it down. Try to lift it. Are able?
Step 3. View situations
Whatever you are working on - confidence, weight loss, positive thinking, etc. - visualized in a situation where you behave the way you have decided. If you want to be slimmer, imagine yourself sliding into your skinny jeans with ease, looking in the mirror and smiling at your beautiful body. Even just for the endorphin put into circulation, it will be worth it!
Many use hypnosis to overcome certain issues such as shyness. You don't have to work directly on shyness. Just imagine walking around with your head held high, smiling and making eye contact - it can be the first step to becoming more outgoing
Step 4. Use external things to help you
In other words, some people use music to enter hypnosis. There are many traces available online for hypnosis, just for this purpose. If a certain scene helps you - water, rainforest, and so on… you have everything at your fingertips!]
Timers are fine too. Some find that getting out of trance is difficult and they lose track of time. If you don't want to accidentally spend hours under hypnosis, you can use a timer. Make sure it has a calming tone
Step 5. Use it to improve yourself
Find a goal you want to achieve and focus on it during your relaxed state. Think about the person you would like to be and become that person. Hypnosis is great for deep meditation, but it's even better if it's used for a greater purpose. Many people find that they become more positive and make sense. Take advantage of this possibility!
There is no wrong way to act. If you want to break a bad habit, focus on work, or just change your thinking, hypnosis can help you. Getting rid of the stressors in your life is an integral part of being the person you want to become and that will help you. With habit, it will become more natural
Advice
- If you can't sleep, after counting back from ten (or after walking down the stairs), allow your mind to stay in this pleasantly relaxed state and keep your eyes closed while lying down - you'll sleep much easier.
- Some find that imagining themselves in a peaceful natural environment relaxes the mind sufficiently before counting to zero. For example, he can imagine you wandering in a forest, smelling the trees and listening to the wind. Alternatively, it can imagine you walking along the ocean shore and feeling the texture of the sand under your feet, the cool water against your ankles and the sounds of the waves.
- Already prepare the suggestions to propose to yourself before starting the hypnosis process, otherwise you could interrupt your state.
- Another way to relax the muscles is to contract them for ten seconds before releasing them; you should feel the tension ease.
- For those of you who like to meditate, but still can't sit for long enough, just use self-hypnosis as a form of meditation - but insert a period of time to count down from ten and go back.
- Don't force yourself and don't think about it - it will be much easier. This is also a good way to fall asleep.
- Writing your own suggestions before induction can be very effective, as a visual list of what you want to work on can, at times, be easier to remember than carefully assembled thoughts.
- If you are unable to practice self-hypnosis, visit a hypnotist or buy a record to try to enter a state of hypnosis. When you have tried it a couple of times you will know better the mental state you need to achieve.
- It often helps to go to a professional therapist for an initial session so you can understand what that feels like.
Warnings
- Be careful getting up when you have been lying down for a long time. Getting up too fast may cause your blood pressure to drop, and you may feel dizzy or even pass out - this is not a side effect of hypnosis, it is orthostatic hypotension.
- Hypnosis does not guarantee immediate effects; you may have to repeat it often (eg: every day for a month) to see the benefits. You will have to train by doing a lot of practice.
