A Practical Guide To Self Hypnosis

Last Update on May 16, 2022 : Published on April 30, 2022

You all must have heard and read about hypnosis and hypnotherapy but did you know that a thing called ‘Self Hypnosis’ also exists? I recently came across Self Hypnosis and to be honest, I was pleasantly surprised by the benefits of self-hypnosis & self-hypnosis techniques (they are so simple and practical).

So, I decided to do some reading and because I am as curious as a cat, I decided to try self hypnosis on my own. Although I am still in the process of learning self-hypnosis techniques, I’ve already started to see some improvements. I am a restless being and I cross my heart and say, self hypnosis helped me calm down!

And that’s exactly why I have decided to share a practical guide to self hypnosis with all of you. But before we get on to learning self hypnosis, let’s understand the concept of self hypnosis first.

Shall we begin?

What Is Self Hypnosis?

Self hypnosis, also known as auto hypnosis, is a practice/technique which helps you go into a self induced hypnotic state (a trans state of mind). It is an individual practice where you are supposed to reach a point of complete focus and be highly absorbed in what you are experiencing.

At the same time you’re supposed to feed your mind with all the positive affirmations and thoughts that encircle the goals you’re trying to achieve. It can be anything from getting a good sleep, reducing anxious thoughts, increasing your concentration to whatever your goal is.

Self hypnosis is one of the easiest and fastest ways to learn how to master your thoughts and emotions. The best part is you can do it on your own, whenever and wherever you feel like. All you need is to know the self hypnosis techniques.

But wait, do you know how to practice self hypnosis? Worry no more, here’s all you need to know about helping yourself with self hypnosis.

Read on to learn about self hypnosis techniques;

Self Hypnosis Techniques

Self hypnosis techniques can be carried out on your own, you don’t necessarily have to be in the presence of a hypnotherapist. It’s simple, practical, enjoyable and it will relax you physically as well as emotionally.

Let’s quickly look at the steps to perform self hypnosis;

Step 1. Be comfortable:

wear the most comfortable clothing and find a place where you can sit for a while without feeling uncomfortable. Get in a comfortable position and try to choose a place with least noise and a lot of comfort.

Step 2. Goal setting:

decide what you want to achieve from self hypnosis. What’s your goal? Is it getting good sleep, improving your confidence, self esteem, reducing stress, etc? Set an achievable goal.

Step 3. Focus on your gaze:

get something to set your gaze on which is of course comfortable to look at and in your line of sight. It can be a candle, a light, a plant, a colored block, whatever is comfortable for you to focus on.

Step 4. Slow and deep breathing:

the hypnosis will now begin, inhale through your nose and exhale through the mouth and continue focusing on your pre -decided focus point. At each breath you take, imagine your eyelids are getting heavy. Continue this breathwork to the point where your eyelids become so heavy that keeping your eyelids closed feels comfortable.

Step 5. Continue the breath work:

focus on your breathing so that your thoughts don’t wonder. With each exhale imagine that all the tension is leaving your body. Continue to relax.

Step 6. Visualize:

when you have completely relaxed, build your personal happy place through visualization and imagination. You can be strolling through a beach or sitting on a mountain peak or just simply lying on a cloud.

Step 7. Spend time in your happy place:

once the scene is set, spend some time there. Take a walk around your happy place, feel the breeze touching your face, imagine your body is becoming heavy and let yourself sink in the sofa/bed/chair/mat. Let yourself get into a half sleep and half wake state.

Step 8. Affirm your relaxed state:

when you have reached a relaxed state of mind, tell yourself, “I feel relaxed”, “I feel calm”, “I am at peace”. Repeat them to yourself a couple of times.

Step 9. It’s time for your goal:

once you have completely relaxed and calm yourself down, shift your imagination to a more vivid setting. If your goal is to reduce stress, imagine your stress is fading away, your physiological responses to stress have left your body and now you feel relaxed or you don’t crave cigarettes anymore or you’ll sleep peacefully tonight etc.

Step 10. Affirm your goals:

while you imagine achieving your goals, say to yourself, “I am feeling stress free”, “I am Sleeping peacefully”, “I am feeling confident and strong”, (whatever your goal is) etc.

Step 11. Return to normal and wake up:

once your affirmations are done, prepare to return from the hypnotic state. With each inhale you bring the energy of the world towards you and with each exhale you spread that energy across your body through your veins. As the breathwork moves further imagine yourself getting lighter and lighter.

Finally, reverse count till 10 and tell yourself, “at the count of 1 I will be energized and alert. (skip this step if you’re trying to fall asleep)

Benefits Of Self Hypnosis

There are various benefits of self hypnosis other than just relaxing your body. Let’s quickly have a look at the benefits of self-hypnosis as we have come to the end of this blog.

  • Relaxes and calms your body,
  • Helps in sleep related issues,
  • Helps is weight related issues,
  • Helps reduce anxiety and stress,
  • Helps in pain management,
  • Boosts mindfulness,
  • Increase self confidence, self esteem & self worth, etc.

That’s All Folks!

I hope you found this blog about what self hypnosis is, what are the benefits of self hypnosis and self hypnosis techniques. Do give self hypnosis a try using the self hypnosis techniques mentioned above and come back and tell us in the comment section below if they worked for you or not.

Take care, stay safe & happy hypnosis!

About The Author

Kirti Bhati
Kirti Bhati

I am an English literature (major) and psychology (minor) graduate from St. Bede’s College, Shimla. Postgraduate in Clinical psychology from IIS University, Jaipur. She has published a Research paper on Music therapy in the military population and Workplace stress in a national seminar conducted by Fortis hospital (gurugram) and international seminar conducted by St. Bede’s College, Shimla, Respectively. Authored a dissertation work on ‘effect of social media addiction on the mental and physical well-being in adolescents’ Currently working at calm sage as a writer.

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