Self-hypnosis is simply taking yourself into a calm, relaxed meditative state, calming your busy mind and making positive statements or suggestions to yourself. Here's our step-by-step guide to self-hypnosis.
1. BE IN A RELAXED AND COMFORTABLE POSITION
Find a comfortable, quiet space where you can take time out for yourself. Reduce distractions by being in a place where you won't be disturbed. Make this your time.
2. FOCUS ON THE CEILING AND TAKE A BREATH IN
Slowly raise your head and without straining your neck find a point on the ceiling and fix your gaze on this point. Keep your eyes fixed on that point, then take in a big, deep breath, hold it for a moment, then exhale out. As you exhale, breathe out any stress. Now, quietly in your mind repeat to yourself... “My eyelids are feeling tired and heavy, I am ready to relax and let go”. Repeat this a couple of times, then gently close your eyes and relax in this moment.
3. LET YOUR BODY RELAX
As you relax here, count down from five to zero, and tell yourself that with each and every count you are relaxing more and more. Stay in this relaxed state for a number of minutes. Become aware of your breathing, and how relaxed your body is becoming.
4. ADD YOUR SUGGESTION AND VISUAL IMAGERY
In this relaxed state, calmly and confidently state your suggestion to yourself in your mind. Repeat your suggestions, feeling them wash over your mind and body. Add in any visual imagery that represents your suggestions.
5. COME BACK TO THE ROOM COUNTING FROM 1 - 5
After a few minutes, bring your awareness back, by telling yourself that you are becoming aware of your surroundings and count yourself back from 1 to 5. At the count of five you will open your eyes and stretch your body.
6. REPEAT THIS TECHNIQUE DAILY
Repeat this technique as often as you can. First thing in the morning as you wake up or as you drift off to sleep at night are both great times to incorporate self-hypnosis into your daily routine. Over time you will notice you can reach a deeper level of relaxation. If you don't relax as much as you would like at first, be patient with yourself. Give it time, build a new practice of self empowerment.
1. SAY IT, MEAN IT, FEEL IT
Say your positive suggestions with feeling, really mean what you say. Be honest with yourself, design suggestions that REALLY mean something to you and resonate with exactly what you want.
2. PHRASE SUGGESTIONS IN A POSITIVE AND PRESENT TENSE
Suggestions are far more effective when you state what you want rather than what you don't want. For example: “I am calm” is better than “I am not anxious”. Phrase in the present tense, as though they are happening now, e.g. “I am becoming more confident” rather than “I will try to be confident”.
3.CREATE SUGGESTIONS THAT ARE SPECIFIC AND REALISTIC
Structure your suggestions on changes you wish to see in yourself rather than things that are out of your control, Work on one goal at a time, repeating suggestions associated with that goal. When you see some results, move on to your next goal. Write down your suggestions to really clarify what you want.
4.REPEAT, REPEAT, REPEAT
When practising self-hypnosis it's important to repeat your suggestions, to embed it in your unconscious mind. Build your new positive thought habits.
Want to take things to the next level ? Book a one-on-one Session with Claire Aristides