Self-hypnosis is a naturally occurring mental state that can be defined as a state of high focused concentration (trance or unconsciousness), with a willingness to follow instructions (accepting suggestions).
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Method 1 of 3: Preparation for Hypnosis
Step 1. Wear comfortable clothes
It's very difficult to achieve a calm state when you're still thinking about tight jeans. So, take this opportunity to wear casual clothes. You certainly don't want things to get in the way.
Make sure the room temperature is good. Have a blanket or sweater ready if you get cold. Sometimes warm conditions can be very comfortable
Step 2. Get into a quiet room and sit in a comfortable chair or bed
While some people prefer to lie down, you may find it easier to fall asleep sitting up. When you sit or lie down, make sure that your legs or other body parts are not folded. You will be in this position for some time and it can eventually become uncomfortable.
Step 3. Make sure you are undisturbed for at least half an hour
No self-hypnosis is effective when distracted by phone calls, pets, or children. Turn off the phone (and the alerts feature), lock the door, and isolate yourself. This is "you" time.
The amount of time you want to spend doing this activity is up to you. Most people want to be in a trance state (we try to avoid this term because it has a negative connotation) for 15 or 20 minutes. However, you must also divide the time when to enter and when to exit this state
Step 4. Define your hypnotic goals
Do you just want to relax? Is it to improve yourself? Is it to train the brain? If you are using hypnosis to achieve greater results (weight loss, quitting smoking, etc.), prepare a list of affirmations. While self-hypnosis can be used for relaxation, it can also be used for a number of purposes to improve the quality of life. Many people use it to achieve goals, change their way of thinking, or simply as a positive support or motivation. Here are some examples of affirmations you can try:
- If you want to give up bad habits, then direct affirmation is the most effective thing. Think of these sentences: “I don't want to smoke. Cigarettes don't appeal to me."
- If you want to think more positively, set goals like, “I can do whatever I put my mind to. I can control myself and I am a valuable person.
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If you want to achieve a specific goal, such as weight loss, say these sentences: “I eat a healthy diet. I lost weight. I'm comfortable wearing my clothes and I feel better."
Those statements you will say when you feel weak. Again, it's all up to you, but many people find these sentences effective and make life positive
Method 2 of 3: Entering a Hypnotic State
Step 1. Close your eyes and try to get rid of any feelings of fear, stress, or anxiety
When you start, you may find it hard not to think. Various thoughts will continue to interfere. If this happens, don't force yourself to let these thoughts out. Observe the thoughts neutrally and let them go away on their own. Read the article on how to meditate for a solution to this problem.
Alternatively, have someone pin something on the wall and focus on that. It can be a corner, a smudge, or anywhere you want. Focus on that, concentrate on the eyelids. Repeat until the eyelids get heavier and keep your eyes closed when you can no longer keep them open
Step 2. Recognize your body's tension
Starting with the toes, imagine the tension of the body being released from the body and then disappearing. Imagine the tension freeing each part of the body one by one starting from the toes and working their way up to the body. Imagine each part of the body becoming lighter and lighter until the tension is gone.
Make your toes less tense, then move on to your feet. Continue with the calves, thighs, stomach, and so on, including the face and head. Using the technique of imagining something that you find comforting or relaxing, such as water (imagine water running down your feet and ankles and relieves tension) can be effective
Step 3. Inhale slowly and deeply
As you exhale, watch the tension and negativity disappear into the darkness. As you exhale, watch the air return to a brilliant force full of life and energy.
At this point, you can use the visualization as you specify. Think of a lemon and cut it in half. Imagine lemon juice coming out and wetting your fingers. Put your hand to your mouth. How did you react? How does it taste, smell? Then, alternate with more meaningful descriptions. Imagine your money blowing in the wind. Imagine you are chasing the money. Imagine as much detail as possible. Always think about your five senses
Step 4. Realize the fact that you are now completely relaxed
Imagine you are on the tenth ladder where on the fifth you start diving into the water. Imagine every detail of this scene from top to bottom. Tell yourself that you are going down the stairs, counting each step down, starting at 10. Picture each number in your mind. Imagine each number you're counting goes down and one step closer to the bottom. Each time you count the numbers, you'll feel like you're drifting deeper and deeper into relaxation.
Every time you take a step, imagine how your feet feel. When you are in the fifth step, imagine and really feel the coolness and freshness of the water. Tell yourself that you are entering an oasis of pure and clean. As you begin your descent down the last five stairs, begin to feel the rising water enter your body. Now you are starting to feel a bit numb and your heart will start beating. Let the anxiety of the situation dissipate into the water
Step 5. Feel the sensation of floating
At the point where you are at the bottom of the water, you really don't feel anything, just a floating sensation.
If you don't feel that way, try again slowly with the will to understand what's going on. You may feel like you are going in circles. When you've reached this state, you need to focus on the problem and decide if that's what you want where you're coming from.
- Now, start by telling what you are doing, speaking quietly, or as if you were reading a page of a book.
- Start imagining three underwater boxes that you must retrieve by swimming. When you manage to get all three boxes, open them one by one slowly and tell us what happened when you opened the box. For example, "When I opened the box, I felt a bright light shine on me. I felt that light become a part of me. This light is a newfound self-confidence that I have found and will never let go of because it is now a part of me." Then, continue with the next box.
- Avoid statements with negative connotations such as "I don't want to be tired and irritable." It is better to say, “I am calm and relaxed.” Examples of positive statements are “I am strong and lean”, “I am successful and positive”, and if you are in pain, say, “My back is starting to feel good.” (See the article Signs of Pain).
Step 6. Repeat the statements as many times as you want
You are free to imagine water, imagine yourself taking out the contents of a box, finding treasure (in the form of self-confidence, money, etc.), or letting all tension go away. Look for places where the water is cold, hot, or full of wild animals. Let your imagination play with you.
Step 7. Prepare to come out of the hypnotic state
With each step, feel the water getting lower and lower until you get back to step five. When you get out of the water and are on step six, you start to feel heavy or as if there is a heavy weight on your chest. Stop at this level until the feeling passes and repeat the statements above.
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When the weight is gone, continue up the stairs, visualizing each staircase with a number, and feeling your footsteps. Push yourself up the stairs.
For the record, water visualization is not 100 percent accurate. If you prefer another scenario, go for it! The scenario is good (if not better), because it works for “you”
Step 8. When you wake up, give yourself a moment to pause before opening your eyes
You may imagine yourself opening a door to the outside world, do this slowly and imagine the light shining on your way to the door. This will allow your eyes to open naturally. If necessary, count backwards from 10, remind yourself when you finish counting, your eyes will open.
Take the opportunity to wake up. Then say aloud, “Open your eyes, open your eyes” or another commonly used phrase. This will bring your mind back to consciousness, bringing you back to the realm of reality
Method 3 of 3: Enhancing the Hypnosis Experience
Step 1. Be serious
No self-hypnosis or mantra will materialize in real life if you don't mean it. To be effective, you must believe in yourself and your actions. Why not? If you mean it, then hypnosis will work.
- If the first seems ineffective, do not rush to consider it a failure. There are things that take time to work. Do it again a few days later and relive the hypnotic experience. You definitely wouldn't think so.
- Open your mind. You have to believe that there is a possibility of this effort being made for the hypnosis to work. Any doubts will hinder your progress.
Step 2. Do a physical test
If you need proof that you are in an unconscious state, there are physical exercises you can do! Anything the body can see or feel can work. Try the following ideas that work for you:
- Interlace the fingers of both hands during a trance state, telling yourself the fingers are together, as if they were glued together. Then, try to let it go. If you can't… that's the proof!
- Think of one arm that is getting heavier and heavier. You don't need to choose your arm consciously. Your brain will do it. Imagine a book is on top of that arm and holding it. Then, try to lift it. Can you do it?
Step 3. Describe various situations
Whatever it is, you're working your way up – being confident, losing weight, thinking positive, whatever. Picture yourself in a situation where you seem to be reacting or being wanted. If you want to be thinner, imagine yourself wearing skinny jeans effortlessly, stylish in front of the mirror, smiling at your beautiful body. The emergence of endorphins will certainly be worth it.
Many people use hypnosis to deal with problems such as shyness. You don't have to face shame head-on. Something to do with shame would do it. Envisioning yourself facing the world with your head held high, smiling, and making eye contact can be the first step towards becoming a more open person
Step 4. Use things to help you
In other words, some people like to listen to music in order to enter into a hypnotic state. A variety of music for hypnosis is available online. If certain sights such as water, rainforest, and so on can help, then you can easily practice hypnosis.
Timers can also help. Some people find it difficult to get out of a trance and lose track of time. If you don't want to spend hours being hypnotized, you can use a timer. Make sure the timer goes off in a gentle tone to wake you up
Step 5. Use hypnosis to make yourself better
Find a goal you want to achieve and concentrate on that goal while you are relaxed. Think of someone you want to emulate and be that person. Hypnosis is good for deep meditation, but it is even better if it is used for a greater purpose. Many people become more positive and have a purpose in life afterward. Take advantage of that possibility!
There's nothing wrong with doing hypnosis. Hypnosis can help you break bad habits, focus on work, or simply change the way you think. Getting rid of the stressors in life is an important part of becoming the person you want to be and this can help. The more often you do it, the better and more natural it will feel
Tips
- Plan how you will present the suggestions to yourself before lying down and relaxing. If not planned, then it can interfere with your hypnotic state.
- If you can't sleep, after counting down from ten (going down the stairs), let your mind be in a relaxed and comfortable state. When lying down, your eyes should be closed and it will be easier for you to fall asleep.
- For those of you who like to meditate but can't stand to sit for long periods of time, use this method as a form of meditation but insert a time lag between counting backwards from ten and counting forward to ten.
- Some people find that simply imagining yourself in a natural and peaceful state will be enough to calm your mind before counting down. For example, you imagine that you are exploring a forest, smelling a tree, and hearing the sound of the wind. Alternatively, you can also imagine walking on the beach and feeling the rough sand under your feet, the cold water running down your ankles, and the sound of the waves.
- Don't push yourself or think about the situation. This will be much easier. This method is also a good way to quickly fall asleep.
- Another way to relax your muscles is to tense your body and hold it for ten seconds, then release the tension. You should also imagine the tension disappearing from the body.
- Writing down your suggestions before going into an unconscious state can be an effective way, because the visual list you choose can sometimes be easier to remember than using a collection of thoughts.
- Consulting with a licensed, professional hypnotherapist first can often help.
- If you are facing life problems, try seeing a hypnotherapist or buying a hypnosis tape to experience hypnosis. When you've experienced it once or twice, you'll know even better the mental state you want to achieve.
Warning
- Be careful when getting up from a lying position. Waking up too quickly can cause your blood pressure to drop and you may feel dizzy or faint. (This has nothing to do with hypnosis, this is orthostatic hypotension in which blood pressure drops rapidly due to waking up suddenly after lying down.)
- Hypnosis is not always immediately visible results. You need to repeat it often (say every day for a month or more) to reap the benefits. You need to "train" yourself often.
