A Brief Guide To Self Hypnosis

 

by

Glenn Harrold (M.B.S.C.H Dip C.H) - www.glennharrold.com

 

The following guide to self-hypnosis has a wide variety of therapeutic applications. In particular, it is very effective in the alleviation of stress and tension, in helping to regulate sleeping patterns and when focusing on goals. Self-hypnosis is the ability to focus your energy on creating a self induced relaxed state of mind and body. When you are in a trance state you can focus your energy on a specific goal or simply quieten your mind and go into a state of deep mental and physical relaxation.

 

 

Creating the right atmosphere

 

Find a quiet room where you will not be disturbed, preferably a bedroom with no telephone. Dim the lights or turn them off. You may choose to light a candle or burn some aromatherapy oils. Use anything that helps you to create a relaxing atmosphere. Then make yourself as comfortable as possible, either in a chair with a headrest or by lying down on a couch or bed.

 

Once you get skilled at self-hypnosis you can use it in busy places where there are noises and distractions. With practise you will find it easy to block out distractions and still be able to focus your mind intently.

 

 

Preparing yourself

 

Tell yourself silently or out loud that you are going to practise self-hypnosis. Then tell yourself silently or out loud how long you want to remain in the trance. Fifteen to twenty minutes is fine to begin with. However, after a little practise you may decide to make your session last longer.

 

 

The breathing technique

 

Close your eyes and begin to breathe very slowly and deeply in through your nose and out through your mouth. At the top of your breath, hold for three seconds and then count to five on every out-breath. As you breathe out, imagine you are breathing away any nervous tension left in your body.

 

Make sure you breathe from your diaphragm (lower chest area) and not from the upper chest. Watch what happens to your body as you breathe. If you are breathing properly, your stomach will go out as you breathe in and go in as you breathe out. This can take a little practise if you are unused to diaphragmatic breathing.

 

You can also say the word relax on every out-breath, if you wish. Continue this breathing pattern ten or more times, or as long as it takes for you to feel completely relaxed.

 

 

Clearing your mind

 

Allow your mind to go completely blank. Don’t worry if you still get any unwanted thoughts in your mind, tell yourself not to fight them as they will soon drift away again.

 

Anytime you get an unwanted thought imagine a large red stop sign. As soon as you see the red stop sign imagine the thought disappearing and your mind becoming clear.

 

Another thought clearing method would be to imagine a large computer screen full of data and by hitting a keypad the screen becomes blank. Imagine you are pressing a keypad and your mind becomes blank. Use whichever method works for you.

 

 

Deepening the trance state

 

By now you will already be in a light trance state. A good technique to guide yourself deeper into trance is to count down silently and men­tally from ten to one. Feel every muscle in your body relax more and more with each descending number. Leave about five seconds between each number, or count down each number on every second or third out-breath. To enhance this you can also use visualization techniques. For example, imagine you are travelling down ten flights in an elevator or stepping down ten steps into a beautiful garden. Count down with each flight or step, going deeper with each number. Use whatever feels right for you. Don’t get hung up on the feeling that you are not deep enough in trance or that nothing is happening. Being in a trance is often very subtle. The more you practise the better you will get and in time, you will begin to know intuitively when you are in a deeper, more receptive state.

 

Do not be afraid to go onto a deep state of trance. It will take you to a powerful part of yourself where you can make big changes. Allow yourself to go deep inside your mind and tell yourself you feel safe and secure as you do this. Someone once asked me if they could get stuck in the unconscious state. This cannot possibly happen. You may fall asleep in trance but you would then wake up in your own time, just as you would from a regular sleep state.

 

 

Utilising the trance state

 

When you reach the deeper trance stage you can either relax and drift or you can give yourself some positive suggestions or affirmations. The wording of your affirmations must have been decided upon before you start.

 

 

Wording your affirmations correctly

 

Work on only one goal at a time over a number of sessions. For example, don’t work on releasing a fear and losing weight in the same session. While you can use a number of affirmations in one session they must all relate to the one chosen goal for this session.

 

Slowly repeat the affirmations over and over in your mind, using as few words as possible. Be very direct, as though you are giving yourself commands. Sometimes you can create a rhythm with your breathing, saying the affirmation on each out breath like a chant or mantra.

 

When deciding beforehand on your affirmations always state them as if they are a reality and in the present. This is very important because your unconscious mind will believe exactly what it is told. For example:

 

Do not say: “I want to be fit and healthy.”

 

Do say:        “I LOVE being fit and healthy.” Or “I AM fit and healthy.”

 

You could use the word FEELING if your preferred sense is kinaesthetic (feeling). For example:

 

Do say:        “I LOVE feeling fit and healthy.”

 

 

I tend to use the words ‘I love to…’ to begin many of my affirmations as love is a powerful emotive word and I find this type of affirmation seems to have a profound impact.

 

Really feel the affirmations as you repeat them, draw them inside you and let every cell in your mind and body resonate with positive feeling and emotion. Imagine every part of you is repeating the affirmations with complete conviction and total belief in what you are stating. Even if this feels a bit odd at first, stay with it. Remember: your unconscious mind believes exactly what it is told. You are creating new positive beliefs that will be accepted by your unconscious exactly as they are, without any analysis. That is why it is very important to take time and care to word your affirmations correctly.

 

 

The Power Of Imagery

 

You can also use imagery as well as words when in the trance state. For example, if you are due to go for an interview and you have been feeling nervous, you can visualise yourself going for the interview feeling composed and full of confidence and conducting yourself in a very positive way. You accept there will be a small degree of nerves but you are in control of the level of anxiety you feel, and you use that anxiety to keep you focussed and on the ball. Run the images in your mind like a short film using as much detail as possible. See the shape and size of the room, notice the colours of the walls and carpet, feel your clothes against your skin, notice the fresh smell of the room, the softness as you sit in the chair. Make the whole picture bright and clear and use as many of your senses as you can, the more vivid your imagination the better. Most importantly, always see yourself in a completely positive light, expressing yourself clearly and confidently and feeling very calm and composed under any pressure. 

You can use this powerful technique to prepare yourself for many things, such as an exam of any kind, a sporting event, public speaking, on business and social occasions, even on a romantic date.

Remember - your unconscious mind cannot differentiate between what is real and what is imagined, so the more you imagine a positive future situation or event the more you compound your inner belief that you are calm, confident and in control in these situations. I liken it to programming a computer with positive information.

 

 

Bringing yourself back to full consciousness
When you feel it is time to wake up from the trance, all you need to do is slowly and mentally count up from one to ten. Tell yourself you are becoming more awake with each number. When you reach the number ten, your eyes will open and you will be wide-awake with a feeling of total well-being.

 

If you practise before going to sleep, you do not need count up from one to ten. Simply tell yourself before you begin your session that the trance will turn into a deep, natural sleep from which you will wake in the morning feeling positive and refreshed.