Self-hypnosis involves becoming highly focused and absorbed in the experience while giving yourself positive suggestions about ways to reach your goals. It is a most empowering practice as you learn to have better control of your thoughts and reactions while enjoying the physical and emotional benefits of the relaxation that is typical of self-hypnosis techniques.
Steps to perform self-hypnosis
Hypnosis is perfectly safe, and you will be in control the whole time. To end the hypnosis session at any time simply count to five and instruct yourself to re-alert. Here are some steps to follow for self-hypnosis;
- Comfortable place
Make sure that you are feeling physically comfortable as this will help you to get relax. Sit in a soft chair with your legs and feet uncrossed. You may also lie down but this method may lead you to simply fall asleep. Loosen any tight clothing and avoid eating large meals so you don’t feel uncomfortable. Ensure that you will be not interrupted for 20-30 minutes during the hypnosis.
- Relax and use hypnotic induction
Enter the hypnotic state with a technique known as progressive muscle relaxation. With this focused awareness upon any tension stored in any part of the body and release the tension sequentially. Begin from your hands and arms, then move down to your back, shoulders, and neck, then stomach and chest and legs and feet. Visualize the tension away slowly then relax the muscles. The feeling of deep comfortable relaxation is an excellent starting point to begin self-hypnosis.
- Introduce some suggestion
In a focused and relaxed state of hypnosis, you can pay deeper and fuller attention to the suggestions you want to give yourself for self-improvement. These can be simple but clear statements you offer yourself about what you do, or how you react in some challenging situation, or how you think differently about yourself. These post-hypnotic suggestions can help you to achieve your goals.
Some common examples of goals addressed in self-hypnosis include:
- Improving confidence and self-esteem
- Overcoming anxiety
- Quitting smoking
- Overcoming addiction
- Fears and phobias
- Visualizing a goal
- Sleep better
- Return to level of alertness
After providing the suggestions, you can become more alert and aware by counting to five while telling yourself you are becoming aware of your surroundings. At the count of five, you can open your eyes and stretch out your arms and legs and go on with your day.
Advantages of Self-hypnosis
- Can be performed anywhere.
- The subject feels in control.
- Subject chooses hypnotic suggestions.
- Money saved from the consulting fee.
Advantages of hypnosis with a hypnotherapist
- The Hypnotic state may be more easily entered.
- The therapist can choose beneficial suggestions.
- The session may be more structured.
- The therapist is trained to see things in you that you don’t.
Self-hypnosis is the same as meditation?
Self-hypnosis is very similar to meditation because both involve entering a calm and relaxed state of mind. The main difference is that when people practice self-hypnosis, they tend to have a specific goal in mind, something that will improve them and their quality of life in some way. In meditation practice, there is no particular goal, just an easy acceptance of wherever the mind goes without judgment. Both meditation and self-hypnosis have the potential to promote physical and mental health in parallel ways, thus highlighting the merits of learning to develop and use focus meaningfully.