How To Do Self-Hypnosis: What Is It? Why Do It? How Do You Do It? You’re In Control
Estimated reading time: 11 Min
You want to learn how to do self-hypnosis? I’ll walk through its proven benefits in various contexts, and help you take your the first steps. You’re in control.
I’m going to kick things off by peeling back the layers of self-hypnosis.
This isn’t just a party trick or stage act; it’s a mindful practice deeply rooted in history, yet it thrives in contemporary therapy and self-improvement realms.
Self-hypnosis might bring to mind images of pendulums and mystique, but today, you’re going to find out about its real essence.
It’s about tapping into the power of your subconscious mind and steering your own mental state in directions that can lead to profound personal growth and healing.
Imagine having a tool at your disposal that can help manage stress and burnout, enhance your focus, or alter unwanted behaviours—that’s the potential power self-hypnosis holds.
It may sound like a tall order, but as we unfold the pages of its capabilities and uses, you’ll soon see why it’s a valuable skill to have in your personal toolkit.
By the way, I started practicing self-hypnosis in 1982, following my Neuro-linguistic Programming (NLP) Master certification.
To be clear, there is no need to do NLP courses to learn self-hypnosis, although they can help.
If you’re curious, sceptical, or just eager to learn something new, you’re in the right place.
Understanding the Mechanics of Self-Hypnosis
You’ve probably heard of hypnosis before, but self-hypnosis is a specific kind of practice that you do on your own.
It involves entering a state of concentrated focus and deep relaxation to create a highly suggestible state where the mind is open to positive change.
This section is going to walk you through the fascinating psychological underpinnings of self-hypnosis and shed light on how the brain behaves during this unique process.
The psychological framework that supports self-hypnosis is deeply rooted in how we process and store information.
Imagine your mind as a vast library, where your conscious mind is the librarian at the front desk and your subconscious mind is the extensive collection of books in the storeroom.
Typically, the librarian decides which books to display.
Self-hypnosis is like giving a special pass to go directly into the storeroom and select the books you need without the librarian’s strict oversight.
Now, what happens in the brain during self-hypnosis?
Studies using brain imaging have shown that certain areas become highly active while others quiet down.
This creates a state where you’re less critical and more open to new ideas, akin to a gardener planting seeds in fertile soil.
Remarkably, this state can provide fertile ground for sowing the seeds of self-improvement, from breaking bad habits to enhancing self-confidence.
So, how is self-hypnosis different from other practices like meditation?
While both encourage relaxation and focus, self-hypnosis often has more of a goal-oriented approach.
Meditation can be about observing thoughts and feelings as they pass, while self-hypnosis is more specifically about actively influencing those thoughts and feelings.
The distinction lies in the intention and the techniques used to achieve the desired state of mind.
The Power of the Mind: Why Self-Hypnosis Works
You might be wondering, what’s the real deal behind self-hypnosis?
Why does it garner acclaim from both wellness advocates and some sceptics alike?
It’s not just a matter of sitting quietly and telling yourself you’re feeling sleepy.
There’s actual science at play here.
Belief is a potent tool.
When you truly believe you can achieve a state of calm or overcome a phobia, your mind sets the wheels in motion.
Self-hypnosis taps into this belief system, focusing your mind’s inherent power to influence your physical and emotional state.
It’s the ultimate collaboration between your conscious desires and your subconscious execution.
Now, how about some solid proof?
Studies have shown that self-hypnosis can have tangible health benefits.
It’s been used to reduce stress, manage pain, improve sleep, and even augment the healing process.
The beauty of it lies in its ability to provide relief without side effects, as you’re essentially harnessing your own cognitive resources.
What’s really fascinating is that through the use of imaging technology, such as fMRI and EEG, we can now see the brain’s response during hypnosis.
These studies spotlight the changes in brainwave patterns, indicating a state of heightened focus and receptivity to suggestion.
It’s true, hypnosis isn’t just a placebo; your brain is actively rewiring itself.
This leads into the crux of the next section: How do you start practicing self-hypnosis?
It’s one thing to understand the benefits, but another to implement this tool in your life.
I’m going to guide you through the foundational steps so you can begin this transformative practice.
How To Do Self-Hypnosis: A Step-by-Step Guide
I’m going to walk you through the preliminary steps of self-hypnosis, and that’s going to include creating the right atmosphere, understanding the process, and crafting your personalised suggestions.
1. Get comfortable
Choose a quiet, comfortable spot where you won’t be disturbed.
The key here is consistency; you want this place to become your go-to zone for self-hypnosis.
You’ll want to get into a comfy position, whether it’s sitting or lying down; no special position is necessary so long as you’re comfortable.
2. Relax
Close your eyes and take deep, slow breaths to ease into a state of relaxation.
It’s normal to have thoughts pop up; just acknowledge them and let them pass.
3. Imagination
Now, focus on a spot or imagine a scene that’s calming for you.
This focal point will help you tune out distractions and deepen your relaxation.
Visually, you’re aiming for something that resonates with you and promotes a feeling of peace.
4. Hypnotic suggestions
Once you’re feeling relaxed, it’s time to introduce your hypnotic suggestions.
These are positive, present-tense statements tailored to your goals.
A simple example?
“I am calm and in control.”
Repeat your suggestions calmly and confidently.
Keep the repetition going for 5 minutes or more.
5. Come out of the trance gradually
Count yourself up from one to five, allow yourself to become more aware of your surroundings, and gently open your eyes when you’re ready.
Remember, self-hypnosis is a skill, and like any skill, it improves with practice.
Don’t worry too much about ‘getting it right’ the first few times.
Each attempt brings you closer to mastering the technique.
Practice to perfect your new skill; try to incorporate self-hypnosis into your routine.
Applications of Self-Hypnosis in Everyday Life
I’m going to show you that self-hypnosis isn’t just for the therapist’s couch.
You’re going to find out about how you can weave it into your daily routine to address common challenges.
Reduce Stress
Stress can wreak havoc on your well-being, but self-hypnosis offers a powerful tool for calming the mind and regaining control.
Reduce confusion and increase focus
Now what about those moments when your mind feels like a browser with too many tabs open?
Self-hypnosis can improve focus, attention span and cognitive performance, helping you to concentrate on tasks and enhance your productivity.
That’s the strategy I like to leverage during crunch times.
Change habits
We all have behaviours we’d like to adjust, and self-hypnosis can set the stage for these transformations.
By embedding positive suggestions into your subconscious, you can overcome bad habits and foster healthier ones—think less nail-biting, more salad-biting.
Don’t worry too much about mastering these applications overnight.
Your first attempt doesn’t need to be your last, and over time, you’ll adjust your technique to suit your preferences.
Choose something that resonates with you and start there.
There’s a lot of opportunity in this practice to tailor it to your life’s unique blueprint.
Deepening Your Self-Hypnosis Practice
Are you ready to take your self-hypnosis to the next level?
Deepening your practice is about refining and expanding the techniques you’ve learned.
Here are some advanced strategies that can help you uncover even more of the potential that self-hypnosis has to offer.
First, consider exploring different induction methods.
While you might have started with guided imagery or breathing exercises, techniques like progressive muscle relaxation or the ‘staircase method’ can offer new pathways into a hypnotic state.
Experimentation is key, so try various approaches to see what resonates most with you.
Another way to deepen your practice is by tailoring your hypnotic suggestions.
These are the affirmations and directives you give yourself while in a trance-like state.
The more specific and personal they are, the more potent they can be.
Work on crafting suggestions that closely align with your goals and desires.
Incorporating mindful practices can also enhance your self-hypnosis sessions.
Techniques like body scans or mindful observation can be woven into your routine, grounding your experiences and potentially leading to greater insights and transformations.
Lastly, consistency is crucial.
Make a plan for regular practice, and stick to it.
The transformative effects of self-hypnosis are most profound when it becomes a habit.
The brain loves routine, and with time, you’ll likely find entering a hypnotic state becomes easier and more effective.
You’re also going to realise that knowing how to react when faced with challenges or plateaus in your practice is important.
That’s exactly why the next section addresses concerns, misconceptions, and the nitty-gritty details that could hold you back.
Stay tuned as we demystify the most common myths and lay out the essential safety tips for your self-hypnosis journey.
Addressing Common Misconceptions and Concerns
You’re going to find out about a handful of misunderstandings that often surround the concept of self-hypnosis.
First off, self-hypnosis is not about losing control or being manipulated.
In fact, it’s a state of heightened focus and concentration in which you steer yourself.
Don’t worry too much about the fear of being ‘stuck’ in hypnosis; it’s virtually impossible because you can exit the state whenever you wish.
However, safety is paramount.
Self-hypnosis is generally considered safe for mentally healthy individuals.
However, for anyone with a history of mental health issues, I recommend discussing self-hypnosis with a healthcare provider before starting.
It’s important to distinguish this practice from the portrayals in movies and on stage; it’s a tool for personal development, not entertainment.
In my opinion, the right approach to self-hypnosis can be a powerful addition to your wellness routine.
But don’t focus too much on perfection.
Your first attempt doesn’t need to be your last, and you can always adjust your approach down the road.
Some individuals may experience vivid daydreams or memories during self-hypnosis, which is normal, but if anything uncomfortable arises, take it as a sign to ease up and come back to a regular state of consciousness.
The next section is about a few more frequently asked questions.
FAQs: How To Do Self-Hypnosis
Can anyone perform self-hypnosis?
In my opinion, most people can. It’s about finding the right technique that works for you and practicing consistently. The beauty of self-hypnosis lies in its accessibility.
How long does it take to see results?
This isn’t just about willingness; it’s also about consistency. You might notice changes quickly, or it may take a bit of time. The key is to keep at it, and results will follow.
Is self-hypnosis the same as sleep?
Definitely not. It’s actually a heightened state of focused attention. While you might feel relaxed, you’re not unconscious. You’re fully in control and aware, just deeply relaxed.
Can self-hypnosis be dangerous?
Generally, self-hypnosis is considered safe. However, don’t worry too much about the what-ifs. If you want to work on deep-seated psychological issues, it’s important to seek guidance from a qualified professional.
Summary: Continuing Your Journey in Self-Hypnosis
Guess what?
You can always adjust your approach down the road.
Self-hypnosis is flexible and can evolve as you do.
So, let’s explore how you can continue your journey in this fascinating practice.
I’ve walked you through the basics of self-hypnosis and illuminated why it’s a powerful tool for personal growth.
But mastering self-hypnosis is like learning a musical instrument; it requires practice and dedication.
Your first attempt doesn’t need to be your last, and don’t worry too much about getting it perfect from the outset.
If you’re keen to dive deeper, numerous resources can aid you in your journey.
Blogs written by psychology experts, videos by trained hypnotherapists, and associations devoted to hypnotic practices offer insights and continued learning opportunities.
Certification programmes are something to think about if you’re interested in the professional side of things.
These enhance your skill set as well as qualify you to guide others on their self-hypnosis adventures.
Remember, do what resonates with you.
There’s no single ‘correct’ way to practice self-hypnosis.
It’s a deeply personal experience, and what works for one person may not work for another.
Stay curious, and you can always adjust your approach down the road.
I really hope that you’ve found a new curiosity or deepened your understanding of self-hypnosis.
Embrace your newfound knowledge and continue to thrive on your journey of self-discovery.
I’m here to help you with any further questions you may have, so don’t hesitate to reach out via comments or the contact form.
😉
Richard
Useful Resources
Here are some helpful resources to further your understanding and practice of self-hypnosis:
Books
- “Self-Hypnosis Revolution” by Forbes Robbins Blair – This book offers practical steps and techniques for beginners and experienced practitioners alike.
- “The New Hypnotherapy Handbook: Hypnosis and Mindbody Healing” by Kevin Hogan – A comprehensive guide that delves into the therapeutic aspects of self-hypnosis.
- “Instant Self-Hypnosis: How to Hypnotize Yourself with Your Eyes Open” by Forbes Robbins Blair – Ideal for those looking to practice self-hypnosis in a straightforward and accessible manner.
Websites
- The Hypnotherapy Directory – A reliable UK based resource to find professional hypnotherapists and get information on different hypnosis techniques.
- American Society of Clinical Hypnosis – Offers educational resources, training, and a directory of certified practitioners.
- Hypnosis Training Academy – Provides a wealth of articles, courses, and videos on self-hypnosis and hypnotherapy.
Online Courses
- Udemy: Self-Hypnosis for Personal Development – A beginner-friendly course that teaches the fundamentals of self-hypnosis.
- Coursera: Introduction to Hypnosis – A course by the University of Maryland that covers the basics of hypnosis, including self-hypnosis techniques.
- Hypnosis Downloads – Offers a wide range of downloadable self-hypnosis sessions tailored to various goals and issues.
Videos
- YouTube: Michael Sealey – A popular YouTube channel with guided self-hypnosis sessions for various needs.
- YouTube: The Honest Guys – Known for their relaxing and effective self-hypnosis and meditation videos.
- TEDx Talks on Hypnosis – Search for talks related to hypnosis to gain insights from experts in the field.
Apps
- Calm – Offers guided hypnosis sessions alongside meditation and mindfulness practices.
- Mindset – A mental health app that includes self-hypnosis sessions designed by professionals.
- Harmony Hypnosis – Provides a variety of self-hypnosis sessions for relaxation, sleep, and personal development.
