How to Hypnotize Yourself
Introduction
Hypnotism involves going into a trance-like mental state of increased susceptibility to suggestion. When hypnotized, the conscious filtering part of the mind is turned off or reduced, enabling direct access to the subconscious. This allows the hypnotized person to be externally influenced. Self-hypnotism can also be carried out by the subject, who auto-induces a state of hypnosis to re-program parts of their deeper mental behavioral patterns.
Hypnosis works by bypassing the conscious mind to directly access the subconscious
Hypnosis is done for a variety of purposes. Common uses include: gaining confidence, treating addictions, easing fears and phobias, alleviating sleep and mood disorders, reducing stress or pain, releasing creative or emotional blocks, breaking bad habits, loosing weight, forming new inner beliefs, changing automatic emotional responses like road rage, or even just to relax.
Prerequisites
Before attempting to hypnotize yourself, there are a few prerequisites:
- Find a safe, private place
- Believe it’s possible to directly tap into and influence the deeper, subconscious layer of the mind
- Have a genuine positive intent; prepare a few related affirmations related to goals ahead of time
The Process
Self-hypnosis involves three primary steps: Entering the hypnotic state, transformation work, exiting.
Entering:
Step 1: Lie down in a comfortable position, on a couch, bed or even the floor. Rest your arms at your side, or fold them over your stomach – whichever you are most comfortable with.
Step 2: Fix your gaze at a point on the ceiling. Clear your mind and focus on that point for 30 seconds to 1 minute.
Step 3: Close your eyes. Scan your body for any tension. Focus on the sensation in your toes, then relax them. Move to your feet, focus on the sensations there, and relax them. Next move to your legs, then thighs, then abdomen, and further up while focusing on the sensations then relaxing. Continue this process for your whole body.
Step 4: Imagine in vivid detail being in a relaxing environment. Near the ocean, in a forest, or sitting in a lawn are all suitable. Imagine all the senses. What does it look like, sound like, feel like, and even smell like? Take a moment to imagine all the sensations of being in this environment.
Step 5: Beginning from 10, slowly count down to 1. Tell yourself that when you arrive at 1, you’ll be in a fully hypnotic state and able to directly impress upon your subconscious whatever message you desire. At each number, tell yourself you are become more and more relaxed and falling deeper into a trance-like state. Count down, and once you hit 1, take a brief moment before moving onto the next step.
Transformation work:
Step 7: At this point, you are in a highly susceptible state. Thus, you can begin to shape your subconscious mind. To do this, use affirmations and visualization.
7a. In order for an affirmation to be effective, it must be presented in positive personal terms. For example, if you want to get a good grade on your next test, don’t say, “You won’t fail your math exam.” Instead say, “I study to receive a high grade on my math exam” or “I calmly take my math exam and easily pass.” Again, prepare 2-3 affirmations ahead of time. Make sure they are genuine desires and stated in personal positive terms.
7b. To visualize, imagine that your goal is already fulfilled. Focus both on the action steps of getting there and the final result. Most importantly, imagine the positive feelings of accomplishing the goal. For example, if you want to lose weight, imagine having fun and feeling determined while exercising, visualize looking in the mirror and seeing a lighter version of yourself, and feel pride and accomplishment at having transformed your body.
Do Step 7a and 7b for 5-10 minutes.
Exiting:
Step 8: After you have finished the transformation work, it is time to exit the hypnotic state. To do this, gain greater conscious awareness as you count from 1 to 10.
Tell yourself that when you reach 10, you will be in a fully alert state, feeling refreshed and having absorbed the suggestions that were presented. Begin counting with 1. At each number, tell yourself you are becoming more alert and awake. Slowly focus back on your bodily sensations and the environment. When you reach 10, open your eyes, get up, stretch, and enjoy the rest of your day.
Step 9: To increase effectiveness and durability of the transformation of the subconscious mind, repeat auto-hypnotism multiple times.
