Steps for self-hypnosis

1. Choose the affirmations, suggestions and visualizations that you want to focus on.

2. Attain a state of deep relaxation so you are more focused and connected with your subconscious mind. Use the breathing and relaxation technique regularly to train yourself to relax deeply. You can attain deep relaxation must faster if you use a sound technology called binaural beats. 

3. Repeat the affirmations and suggestions to yourself. Visualize what you want to achieve in great detail. Visualization is a very powerful tool when combined with deep relaxation and is used by professional athletes all the time to achieve excellence. Yup, athletes use hypnosis but call it relaxation followed by guided visualization. It’s exactly the same as self-hypnosis.

4. End your session.

Read ‘Creating Your Practice’ for more information on structuring your self-hypnosis sessions.

 
The following is a complete self-hypnosis script you can use. Record it using a calm voice with pauses so you have time to follow the instructions. Play some soothing sounds or binaural beats in the background to heighten your relaxation which will also improve your focus and make reprogramming your subconscious mind easier.

Once you have recorded your script, lay down in a comfortable position, press play, close your eyes and relax.

Self-Hypnosis Script

Close your eyes, take a deep breathe and as you exhale allow your muscles to relax…take another deep breath and as you exhale relax your right hand and arm….now, breathing deeply tense up the muscles in your right hand and arm…slowly exhale and relax all the muscles in your right hand and arm…inhale slowly and deeply while tensing your left hand and arm…exhale slowly and relax your left hand and arm…Take a deep breath while tensing your right leg…exhale and relax your right leg…inhale slowly and tense you left leg…exhale and relax you left leg…inhale slowly and tense your head and body…exhale and relax deeply…notice how the relaxation spreads over your entire bosy each time you exhale and say to yourself…relax….breathe in deeply and as you exhale say to yourself…relax…once more inhale deeply and as you slowly exhale say…relax…now, I will begin counting down from 10 down to one…with each number you will relax more and more deeply…10…you are feeling more relaxed…9…more and more relaxed…8…your muscles are becoming loose, limp and relaxed…7…you are feeling more and more relaxed…6…your muscles are relaxing more and more…5…your whole body is going into a deep state of relaxation…4…every muscles in your body is loose, limp and relaxed…3…more and more relaxed…2…you are relaxing more and more with every exhale…1…you are now deeply relaxed…

[Now you put in your affirmations and suggestion]

You know you can believe in yourself…you are a confident person…you love and appreciate yourself…you trust your ability to succeed…you are becoming better and better at relaxation and self-hypnosis…you are intelligent and can think clearly when under stress…you can easily relax away feelings of stress…

[Write your own suggestions in the above format and add them to the ones above]

[Now put in a visualization exercise]

Imagine yourself dealing confidently with a stressful situation…imagine how you will feel being completely in control as you solve this problem or stressful situation…

[Decide on exactly what you want to visualize before you do your self-hypnosis session and then imagine it in great detail. Put in the way you want to feel and how you want to deal with your chosen situation in detail]

[Once you are done you have to end the session]

In a moment I will count from 1-5 and which each ascending number you feel more and more alert and ready to get up feeling refreshed and re-energized…1…you feel the energy filling your body…2…you are feeling more and more alert…3…your eyes feel like they have been washed with cool spring water…2…you are almost ready to wake up…1…open your eyes…you feel relaxed, refreshed and re-energized…ready to have a wonderful day.


Learn more about hypnosis and self-hypnosis here.