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Self Hypnosis - Step By Step Instructions

 

It’s easy to perform self hypnosis.  Here’s a quick step-by-step guide to get you started.

1.  Start by finding a quiet, solitary space.  Make sure that it’s a private place that’s free from distractions.  Turn your cell phone off, switch your home phone to the answering 

machine and do whatever else is necessary to avoid interruptions.

2. Get comfortable.  Find a chair or couch of your choice.  Make sure that it’s an inviting, comfortable space. Some people prefer to lie down.  However, there is a danger that you may fall asleep if you choose this method.

3. Close your eyes.  Empty your mind of all thoughts. Especially rid yourself of all negativity . . . all stress, anxiety and fear.  Initially, this will be one of the toughest aspects of self hypnosis.  Thoughts may try to invade the empty space.  Don’t fight the influx of thoughts.  Acknowledge them momentarily, then gently eliminate them from your mind.

4. Recognize the tension that inherently exists in your body.  Imagine all tension dissipating from your body.  Begin with your toes.  Purposely relax them.  Feel the muscles release all tension in them. As your toes relax, do the same thing with your calves.  Visualize the tension leaving them. Then go to your thighs and do the same.  As you relax each body part, go slowly to the next. Move to your hips, your stomach, arms, hands and slowly work your way to your face and head. If you need to, utilize a soothing imagery technique as an aid.  Some people visualize a calming stream of water running over their feet, cleansing them of tension.

5. Breathe slowly and deeply.  As you exhale, visualize the tension leaving your body.  Visualize all negative energy leaving.  As you inhale, visualize the air returning to your body as a bright light filled with life and energy.

6. Take a moment to recognize that you are now very relaxed. Imagine you’re standing at the top of a flight of ten stairs.  Imagine, in as much detail as you can, your surroundings starting with the top of the stairs to the bottom.  Tell yourself that you are now going to walk down these stairs.  As you do, start with 10 and count backwards as you step on each stair. Picture each of these numbers in your mind. After you state each number, feel yourself falling even more deeply into a state of relaxation. Continue to count down until you reach the bottom.

7.  When you reach the bottom of the stairs, imagine yourself relaxed and content.

8. Now that you’re completely relaxed, address the health issue you’re most concerned about.  Using positive affirmations to address your concern, continually repeat your desire. Instead of saying that, “I don’t want to be tired any longer,” say “I have a tremendous amount of energy.  Instead of saying “I am tired of being out of shape and overweight,” repeat in this relaxed state, “I am fit, healthy and exercise daily.” Be sure that everything you tell yourself is voiced in a positive way.

9.  Repeat these statements as many times as you wish.

10.  Once you’re done, count upwards from zero to ten.  Again, visualize each number in as much details as possible. Once you reach ten, you’ll slowly rise back to your normal state of consciousness.  Remain calm and relaxed. 

11.  Once you’re down counting, allow a few moments before you open your eyes.  Don’t be in a hurry to stand up and get moving right away.  Linger in your seat for a while.

Self Hypnosis:  Quick Tips

If you’re interested in trying self hypnosis to help alleviate a health condition, here are a few quick tips to make the time you spend as effective as possible:

1.  Before you even begin, decide how you will present your suggestions to yourself. If you do this beforehand, you don’t run the risk of interrupting your hypnotic state.

2. You may even want to write out your suggestions before you begin.  This is effective for two reasons.  First, you’ll have them prepared and you won’t need to “fumble” through your mind forming statements.  But, this exercise can also be a great tool in visualizing your concerns and make them easier to remember.

3.  Don’t be afraid to adapt the process to your individual needs.  The important points are all the same.  If you can’t visualize standing at the top of a stairs, then see yourself on a deserted beach.  Visualize that you’re following footsteps or counting palm trees.

4. If you find you’re having trouble relaxing your body try a different technique.  A great alternative is to physically contract the muscles in each body area.  Hold them this way for ten seconds, then release them.  Then, visualize the tension leaving.

5. Some individuals visit a professional, licensed hypnotherapist for an initial, introductory session.  During this visit, you can then learn what being in a state of hypnosis feels like.

6.  Some find they’re so successful in self hypnosis that they don’t feel they need to take their prescribed medication.  DO NOT make this decision on your own.  Visit your personal health care practitioner and get his recommendation.  Never alter your medication schedule without the explicit instructions of your  health care practitioner.

7.  If you’re using self hypnosis to overcome a painful condition, you should never use any suggestions that actually remove the pain. Experts say that if you do, you need to add a disclaimer to your system.  Pain is a natural signal that something is amiss in your body.  If pain didn’t exist, you may hurt yourself even more.  If you feel strong enough that you must use some form of this statement, then say something along this line of thought:  “My back now feels wonderful and all the pain will be temporarily gone until the condition is healed or the condition worsens.”

8.  There’s no right or wrong time to perform self hypnosis.  One of the most effective times though is shortly before you go to sleep at night.  The process of deliberately inducing relaxation helps you to fall asleep faster and get a better night’s sleep.  You’ll also find that the affirmations, repeated shortly prior to bedtime, will soak through your subconscious mind quickly and easily.

 





Note: Some statements in this article may not be approved by the FDA. This article is for informational purposes only and should not be taken as professional medical advice.

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