How to do Self-Hypnosis: A Step-By-Step Guide

Self-hypnosis is a powerful tool for relaxation, focus, and personal growth. Unlike hetero-hypnosis (where another person guides you into a hypnotic state), self-hypnosis allows you to take control, organize your thoughts, and bring helpful suggestions into your mind. This guide will walk you through how to safely and effectively practice self-hypnosis.

What Is Self-Hypnosis?

Self-hypnosis is a state of focused awareness where you guide yourself into a relaxed state, bypassing your critical mind, and introduce positive suggestions to improve your mindset or behavior. Unlike meditation, it is goal-oriented and emphasizes affirmations or imagery to achieve a specific outcome.

When & Where to Practice?

To get the most out of self-hypnosis, it’s important to pick the right time and place:

- Avoid practicing in bed unless your goal is to fall asleep; otherwise, you may        drift off before completing the process.
- Choose a semi-comfortable position in a chair or recliner, where your head is        supported.
- Practice in various locations to build flexibility so you can use self-hypnosis          whenever and wherever you need it.
- Never practice while driving or operating machinery.
- Avoid practicing if you're feeling very down or negative, as you may                          unintentionally reinforce those feelings.

Step 1:  Prepare Yourself

 1.  Pick a Positive Affirmation:  Choose one or two statements that resonate with you or your goals. For example:  

• I choose to feel calm.
• I forgive myself.
• I am safe.

2.  Select a Physical Sensation Word:  Think about how you want your body to feel. Pick a work from this list:

• Heavy
  
• Floating
• Relaxation
• Lightness
• Loose
• Tingling
• Limp

3.   Select an Emotional Feeling Word:  Choose an emotional state to focus on. Pick a feeling from this list:

• Calmness
• Success
• Happiness
• Confidence
• Joy
• Contentment
• Peace

Step 2:  Begin the Process

1.   Get Comfortable:  Sit or recline in your chosen spot. Make sure your head is supported.
2.   Create an Eye Fascination:  Find a point slightly above eye level and focus on it.
3.   Breathe Deeply:  Take three deep breaths, inhaling through your nose and exhaling through your mouth. Relax your jaw as you do.
4.   Close Your Eyes:  On your third exhale, gently close your eyes and let go of tension.

Step 3:  Relax Your Body

1.   Start at the Top of Your Head:  Focus on the crown of your head and silently repeat your chosen physical word (eg. Relaxation). Truly try to "feel" the sensation in the area.
2.   Move Down Your Body:  Gradually work your way down, focusing on each part—your forehead, jaw, shoulders, arms, chest, stomach, legs, and feet. For each area, repeat your physical word and immerse yourself in the feeling.

Step 4:  Deepen Your State

1.  Count Down: After relaxing your body, count down from 5 to 0 in your mind, allowing yourself to drift deeper into relaxation. 
2.   Focus on Your Emotional Word: At 0, shift your focus to your emotional word (e.g., "calmness") and feel it fully, letting it flow through you.

Step 5:  Staircase Visualization

1.   Imagine a Staircase: Picture a staircase with 20 steps leading down to a peaceful place.
2.   Descend Slowly: With each step, count down from 20 to 1, feeling yourself sink deeper into relaxation. When you reach step 1, say to yourself, “Deep sleep.”

Step 6:  Introduce Positive Suggestions

1.  Repeat Your Affirmations: Silently or out loud, say your chosen affirmations several times, immersing yourself in their meaning. Feel the words as though they are already true. 
2.   Focus on Positivity: Imagine the affirmations bringing light and warmth to your mind and body, reinforcing a sense of well-being.

Step 7:  Return to Wakefullness

1.   Count Up: When you're ready to come out of self-hypnosis, count up from 1 to 5. With each number, feel yourself becoming more alert and aware.
2.   Reaffirm Your Energy: At 5, say out loud, “Eyes open, wide awake."
3.   Feel Refreshed: Take a moment to notice how relaxed, positive, and focused you feel.

Tips for Success:

• Practice regularly: The more often you do self-hypnosis, the easier and more effective it becomes.
• Be patient: It may take a few sessions to feel the full benefits.
• Keep affirmations simple and positive: Use present-tense language, focusing on what you want to feel or achieve.

Conclusion

Self-hypnosis is a simple but transformative practice that can help you reduce stress, build confidence, and reframe your mindset. By following these steps, you can create a state of relaxation and positivity that helps you thrive in your daily life.