Illustration of self hypnosis

Self Hypnosis Techniques

The following self hypnosis techniques can all be used to create the hypnotic state for yourself. They are simple but powerful tools, that will not only help you to relax very deeply and cope with stress more easily, but can also help you to solve problems and overcome personal challenges.

Inevitably, some of these will feel more comfortable than others, so it is just a matter of trying them all out and finding one that suits you best. Make self hypnosis something you do every day, even if it is only for a few minutes. You do not have to spend hours in deep, monastic meditation in order to feel the benefits. You can do it at set times or whenever the opportunity arises, according to your preference and lifestyle.

At first, use these self hypnosis techniques to relax and de-stress. This is a significant investment in your well being, and will in itself begin to help you to solve problems, since you will have more energy and be able to think more clearly. As you become more familiar with the different self hypnosis techniques, you can use them in a more creative way, to mentally rehearse a preferred future – perhaps one in which an unwanted habit no longer plays a part, or perhaps imagining yourself performing well at a forthcoming event, such as a job interview or exam.

The only requirement for self hypnosis is comfort and a degree of privacy, so find somewhere where you can sit down and remain undisturbed for a while. Some people like to lie down whilst practising self hypnosis. This is fine too, but be aware that you might simply fall asleep. A power nap can be very beneficial, but it is not self hypnosis. Some people also like to set an alarm clock or timer to keep their self hypnosis sessions within defined limits. Again, this is a matter of personal preference, although it is worth remembering that we have remarkably efficient body clocks. If you tell yourself that you will enjoy self hypnosis for ten minutes, chances are that you will find yourself naturally opening your eyes exactly ten minutes later.

Our subconscious mind never stops looking out for us, even when we are asleep, so if something happens that requires your immediate attention you’ll be instantly alert and ready to deal with it. You are very unlikely to be so far gone in hypnosis that you don’t notice the smoke alarm going off. Nevertheless, be sensible – don’t put your deep fat fryer on before settling down and using self hypnosis!

Three Simple Self Hypnosis Techniques

Each one of these self hypnosis techniques works equally well.

Technique 1

  1. Begin by focusing your attention on your breathing. Simply listen to your breathing, and notice how, after a while, it begins to slow down and deepen of its own accord. Notice what happens as you begin to breathe out for longer than you breathe in. Close your eyes whenever you feel ready to do so.
  2. Each time you breathe out, say the word “calm” to yourself in your mind.
  3. After a few moments, begin to see the word “calm” in your mind’s eye as you breathe out.
  4. Continue seeing and hearing the word “calm” in your mind, letting it fade away naturally as you mentally rehearse your preferred future, or simply enjoy the deepening sensation of relaxation. When you are ready to return to the room, open your eyes.

Technique 2

  1. As before, start by paying attention to your breathing, and allow your eyes to close when you are ready.
  2. As you breathe out, imagine a sensation of pure relaxation at the top of your head.
  3. Now as you breathe out, imagine that sensation of relaxation travelling down from the top of your head and across the muscles of your face.
  4. Continue by imagining that sensation travelling down into every part of your body, from your neck and shoulders, down into your arms, hands and fingers, and onwards all the way down to your toes.
  5. Repeat twice more, imagining the sensation growing a little deeper each time.
  6. Lead into mental rehearsal or simply spend some time just enjoying the deep relaxation that you have created through the power of your imagination.
  7. Gently bring yourself to everyday awareness by counting from 1 to 5.

Technique 3

  1. As before, start by allowing your eyes to close when they’re ready, and become aware of your breathing.
  2. Begin to build up a mental image of a place where you feel calm, safe, in control, or otherwise positive and resourceful. This could be a real place, such as a favourite holiday destination, or it could be purely imaginary.
  3. Start by mentally listing all the things you can see in this place.
  4. Move on to explore all the other senses in this place – what can you hear, touch, even taste and smell there?
  5. As in the previous techniques, enjoy this experience for the relaxation that it has to offer, or use it to lead into hypnotic rehearsal.

Self hypnosis is a tool to be used, rather than a technique to be obsessed over. As the guitarist Les Paul once said, “you don’t want to be held back because of a lack of technique…but technique is not where it’s at. Where it’s really at is what you do with what you got.” The most important thing with self hypnosis is to actually do it, going with the experience and trusting it to take you somewhere that is absolutely right and authentic for you.

We hope you find these self hypnosis techniques useful. Of course, if you would prefer to experience guided self hypnosis, then please see our huge range of self hypnosis CDs and MP3 downloads. With over 150 professionally produced self hypnosis sessions, we hope you find what you are looking for.