Basic Self-Hypnosis Instructions*
Do you ever wonder how it
would feel to be hypnotised?
Stop wondering and try it
for yourself!
Here are some easy-to-follow
instructions on how to do self-hypnosis. This is what I teach my clients on
their first visit to my practice.
Self-hypnosis is safe and
can be done anywhere, anytime. Just make sure you are in a reasonably quiet and
comfortable place, with no kids or pets to distract you. Once, the cat jumped on
my lap when I was enjoying myself on the beach and I was back in my living room
in a second!
In an emergency, you can
bring yourself out of hypnosis quickly and easily. Come back to a relaxed state
when you have dealt with whatever has disturbed you, then you can count yourself
out gently and slowly. This will give your body time to adjust from being
relaxed to being active again. This is the difference between waking up slowly
and being startled out of a deep sleep. The latter is simply not a pleasant
feeling.
The only side effect you
may experience is …falling asleep in the middle of your self-hypnosis. So
don’t do it in your lunch break when there is no one around to wake you up!
Here’s how you do
self-hypnosis:
1. Make a conscious decision
to make some time to do self-hypnosis.
2. You should be in a
comfortable position, sitting or lying down.
Have your
head supported, arms and legs uncrossed. This prevents you from getting ‘pins
and needles’.
3. Say your ‘trigger’
word.
Pick your own
word to use to trigger a hypnotic state. This word should mean relaxation
to you. For example: ‘Bali’—you had a great holiday there; enjoyed the
sunny beaches and delicious food. Your trigger word will work only when you have
made a conscious decision to go into hypnosis.
4. Relax your body from
feet to head.
Starting with
your toes and progressing upwards, relax every muscle. Compare your right side
to your left, to make sure that all your muscles are relaxed. Come back and
relax the parts of body that are still tense. Finish the process when you reach
the top of your head.
5. Controlled breathing
(1 to 7 to 1)
We already
associate deep breathing with relaxation. This method goes one step further.
Counting, while you inhale (1 to 7) and exhale (7 to 1), focuses your mind and
relaxes your body.
6. Count down from 10 to 1
This is the
deepening technique. When you reach 1, you will be very deeply relaxed.
7. Pick a favourite place.
That is a
favourite place to relax in. It could be your garden or somewhere from your
imagination. Maybe you’d like to be on a white sandy beach, or bush walking.
The place should be private, whatever you chose, with only yourself present. It
is yours and you don’t have to share it!
8. Have what you want with
you.
Have a hat,
drink or sun lotion with you, or even a fishing rod, if that is your kind of
thing.
9. Imagine your place as
vividly as possible. Be aware of textures, colours, sounds, smells, tastes, the
warmth and security of your favourite place. (Use all your senses – sight,
hearing, taste, touch, smell, and your feelings).
The
more vividly you imagine, the more real it will seem, as though you are really
there! The more details you imagine, the less your mind will wander. See the
shape of the leaf, feel the coolness of the water, hear the birds sing, feel
calm and relaxed. This way you can bring your mind from worrying to relaxing.
10.
Give yourself ‘Direct Suggestions’.
Directly
state to yourself what you want to achieve. For example: ‘I am confident, in
control, focused, concentrating.’ Mornings or during the day are good times to
practice self-hypnosis, as you are more energetic, and can plan and prioritize.
Evenings are also good, as self-hypnosis can help you unwind and have a restful
sleep.
Avoid
direct suggestions like ‘I won’t, don’t, should, must, have to…’ These
are negatives and mean that you won’t focus on what you really want – to be
calm, relaxed, confident, happy, and to sleep well…
11. Wake yourself up by
counting from 1 to 3, over approximately 30 seconds. Feel your body
re-energising.
This energy
is different from the energy produced by Direct Suggestions. The important bit
is how your body feels at the end of the 30 seconds. For example: ‘On the
count of 3, I will open my eyes and feel awake and refreshed.’
Self-hypnosis takes 15 to 20
minutes, and can be used 3 to 4 times a day.
Mornings are a great time to
start giving yourself positive suggestions for the day. Your body is already
relaxed and comfortable, but make sure you don’t relax yourself back to sleep!
A midday session will give you
time to relax and find that extra energy to carry on through the day.
Evening sessions are my
favourite. I drift off to sleep after giving myself suggestions. There is no
need to count myself out when I am ready for those sweet dreams.
It is important to be aware that
self-hypnosis acts only as a ‘band-aid’ if you have unresolved issues. Visit
me to resolve them and then use self-hypnosis to maintain good health.
Written by: Olga Kot
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