Step by Step Self Hypnosis
In this article, you will learn several self hypnosis techniques that you can use to eliminate stress, increase your skills, help fall asleep at night, or alter the way you think about things in any way you like. It will require we define and understand a few ideas, so we’re on the same page. If you want to get more than an intellectual understanding, you’ll need to practice these techniques.
Self Hypnosis Is A Skill
Being able to hypnotize yourself is a skill. And like any other skill, the more you practice, the better you’ll get at it. Being able to quickly hypnotize yourself for any purpose is very useful. You can spend a few minutes hypnotizing yourself before a job interview, a speech, or a first date and give yourself super human levels of self confidence. You can hypnotize yourself before a sporting event and increase the likelihood you’ll perform in the zone. You can hypnotize yourself before playing an instrument, or even creatively write music while under self hypnosis.
Eyes On The Prize
Before learning anything, it’s easier to have a specific reason. Long ago, I decided I want to learn Photoshop. But I didn’t have a specific reason, I just thought it would be a cool thing to do. I watched a few tutorials, and tried different things with haphazard success. A few years later, when I started to write books, (both fiction and non-fiction), I wanted to design my own covers. With the specific task of learning Photoshop so I could design book covers, it was much easier to learn. To help you to learn self hypnosis, ask yourself: Once you have the powers of self hypnosis, to be able to reprogram your own mind at will, what will be the biggest benefit? Take the time to finish the following sentence, until it sounds as compelling as you can make it.
I want to learn self hypnosis so I can….
What will you be able to do, that you can’t do now, or can’t do well now? Learn something? Talk to attractive people without anxiety and worry? Increase your skills in sports? Quit a bad habit? All are possible. Choose one thing you’d like to do, and focus on that one thing as you go through this article and being learning how to hypnotize yourself.
What Is Hypnosis
Hypnosis can be thought of as relaxed inward focus. Or even relaxed focus. For example, when you are relaxed and enjoying a good book or movie, you’ve forgotten about everything else. The story is so compelling you may even forget the time. The outside world has vanished, and you are lost in the story. Highway hypnosis is similar. You might be listening to the radio and driving along only to realize you’ve missed your exit. Part of you was still driving, the part that watched out for other cars, maintained your speed, and kept yourself awake. But the part that was supposed to remember your exit was no where to be found. Your mind was daydreaming, going off on a trail on it’s own.
This is similar to watching a movie or reading a book. The only difference was that when reading a book or watching a movie, your imagination is being driven by what’s in front of you. In highway hypnosis, your imagination is wandering around on it’s own. Both cases your imagination had taken center stage, and the things going on around you took a back seat.
Directed hypnosis is similar to watching a movie or reading a book, except the hypnotist is directing the story. He or she is doing so in a way to help you overcome a problem. Think of it this way. Movies and books are all meant to create specific emotions in a wide audience. A hypnotist does the same thing, but the story or sequence of pictures he creates in your mind are much more targeted. They are doing the same thing, creating a series of mental images to create a desired outcome. But because it’s very targeted, he or she can get a very specific result.
Self hypnosis is the same thing, only you will be the one creating the pictures in your mind, that if you follow along, will lead you to the desired outcome. You can think of hypnosis, both direct and self, as consisting of three parts.
This is where you go from your normal, awake state to an inward, hypnotic state. In the movies this happens when the lights dim and the pictures start moving on screen. In direct hypnosis, there are plenty of ways the hypnotist can talk you down to a relaxed and inwardly opened state. We’ll learn some techniques below how to do this to yourself. When you first begin, it will seem clumsy and cumbersome. But once you get it down, you’ll be able to drop yourself into perfect hypnotic state in a matter of moments.
This is when the inner pictures begin. In movies, it happens up on the screen. In books, the words create the images in mind. In direct hypnosis, the inner images are the result of the hypnotist’s spoken words, much like listening to a story. In self hypnosis, this is where you handle all of your own programming.
Movies end with credits, darkness and music. This is when people at their own rate, get up and leave fantasyland and go back to the real world. When you finish a book, or decide to finish reading, it happens relatively quickly, often with a sense of sadness. Many people when reading develop a real rapport with the imaginary characters and are genuinely sad when it’s time to part ways. In direct hypnosis, the hypnotist will count you back to being awake. In self hypnosis, it’s up to you, or whatever tools you have at your disposal. Because it’s easy to lose track of time while in self hypnosis, it’s a good idea to have an external reminder, at least when you are learning.
After you’ve practiced a few times and are much more proficient, you can drop in, switch into self directed hypnosis mode, do whatever you need to do, and intuitively know when to come back up. You’ll even be able to do this in the middle of a test. For example, you might come across a problem that is giving you grief. You can quickly drop into hypnosis, do some techniques to bring the answer forth, and then come back out, all in less than a minute.
Self Hypnosis – Step By Step
Drop Down Techniques
The first part is when you want to transition from being awake and outwardly focused to being relaxed and inwardly focused. These are several techniques that you can try. None are better than any others, there is only what works for you, and what doesn’t work for you.
Feeling Body Parts
Sit or lay back comfortably, close your eyes. Focus on your body parts, starting with your feet and slowly working your way up to your chest and shoulders. Use any imagination that helps. One ways is to focus on each body part for three slow breaths. As in you inhale, imagine breathing in calm cleansing energy from the universe. As you exhale, imagine your breath taking away all the tension and stress from that particular body part. Start with your feet, then ankles, shins, thighs midsection, stomach, back arms, shoulders, chest, neck and finally your facial muscles. Once you get to the muscles around your eyes, you can begin doing the changework.
Tightening and Relaxing Muscles
If imagining cleansing energy from the universe isn’t your thing, then tightening and relaxing your muscles will have the same effect. Tighten as you breath in, and relax as you exhale. Exhaling while relaxing previously tightened muscles will give your mind a very calming effect. You can do this with large muscle groups, your entire body, or piece by piece as described above.
Sorting Through Rep Systems
This is a very good way to relax. Sit or lie back and close your eyes. As you breathe in slowly, only focus on one rep system. A rep system is the same as your five senses. For example, with your eyes closed, you start to slowly inhale, and as you do so, open your eyes. Focus only on what you see with as much concentration as possible. On the next breath, keep your eyes closes and focus only on what you hear. Then only on what you feel. Then what you can smell. Then what you can taste. Cycle through each at least three times. Purposely focusing on each rep system will effectively break up any stray thought patterns getting in the way of total relaxation.
Imagine Being In A Movie Theater
This a good way to imagine any visual images you’ll be going over. Since part of you is already used to a movie theater, by imagining you are in one, you’ll already be using a pre-set trance state. Just close your eyes and imagine you are in perfect movie theater. Create the ideal chairs, screen, ambience, and whatever else you need. Create an imaginary connection between your mind and the projector, so you can take whatever ideas are inside your mind and put them up on the screen.
Create Your Own Hypnosis Room
If a theater isn’t good enough for you, create your own custom room. Any kind of room, with any kind technology and ambience that provides the perfect place for relaxation and inner discovery. Perhaps a modified version of your ideal gaming computer. Or maybe a futuristic 3D stage where your thoughts can be projected out in front of you while you take separate them, organize them, rearrange them and improve them any way you like. Be sure to include any spirit guides or other entities that will be ready to offer any assistance you need.
Now that you’re in the perfect theater of your imagination, it’s time to start programming yourself. Before going into hypnosis you’ll need a clear idea of what you want. Depending on how you best visualize, some of these ideas will work better than others.
Affirmations – Positive Statements
If you are using voiced affirmations (technique can be found here on how to create them) then this is when you can start saying them. Be sure they are short and positive. When you say them, feel as many positive emotions as you can. It’s best to keep them simple, and few. If you take the time to create five really powerful affirmations, and repeat them each ten times while under self hypnosis, they will have a positive effect.
Combination With Images
If you are in your own theater or hypnosis room, you can combine your statements with visualizations of you doing anything that represents the truth of the statements. Whatever you would like to do as a result of the beliefs being true, see yourself doing them.
Imagine Hearing Them By Guide
You use any guide you like, and imagine you are hearing them spoken by this guide. Or you can say them to yourself, while you imagine your guide, or guides, saying them with you. The more creatively you can do this, the better.
The Inner Holy Ceremony
Create a holy image of yourself doing whatever it is you’d like to do, surrounded by several spirit guides dressed in the holiest of garments to further power your imagination. Imagine you are in a room beyond time and space, and the most powerful entities of the universe have gathered to infuse your visualization with as all the intention of the universe.
Pre Recorded Statements
There are plenty of ways you can record your own statements. You can use your own voice, or hire an appropriate voice over expert on Fiverr. If you have five well written statements, you can get somebody to record them in for $5 to $10. Then you can use audio mixing software like Audacity to create the perfect sound effects for your inner imaginarium.
Being under self hypnosis is the perfect time to model new behavior. While modeling is a separate topic on it’s own, it’s fairly simple. Find somebody real or fictional, who already does what you would like to do. Then in your imagination, see your model performing the behavior. Then see yourself, standing next to the model, performing the behavior. Then see you and the model merge together, and see yourself soaking up all of his or her beliefs and behavioral characteristics. Then imagine that you are floating up and into your model, and see yourself doing the behavior from the inside out.
Waking Back Up
The best way, especially when you are starting is to use an external timer. You can use your own voice counting from one to ten, and use the timer on your phone to trigger the audio file. Or you can use the vibrator on your phone so you aren’t shocked by the ring. Being in state of self hypnosis, especially in your ideal room of visualization is a comfortable place to be. Give yourself a few moments to transition back to being awake.
Spend Time With Eyes Open
Once you are finished, and your eyes are open, spend another few moments just sitting in silence. Reprogramming your mind from such a richly visual inner experience takes a lot of brainpower. And even if your eyes are open, it will still take your brain a few minutes to fully wake back up. Be sure to give yourself plenty of time.
Practice Makes Perfect
The more you do this, the better you’ll get. Pretty soon you’ll be able to drop down quickly, do some internal work, and then come back up. For example, you might spend thirty minutes creating the perfect situation where you are modeling a professional speaker. You might do this a few times to prepare for an important speech. Then when it comes time to actually give the speech, you can briefly close your eyes and revisit the scene just to recall those comfortable feelings of confidence.
Set Imaginary Verbal Anchors
One powerful technique is to imagine a spirit guide (which could be any character from any book or movie) that gives you advice during your hypnosis. Then you can later imagine hearing that same voice whenever you need it. For example, you might conjure up a few angels in your imagination to give you the statements you need while under hypnosis. Then when you are actually about do the thing (give a speech, or take your turn at bat, or go talk to a girl) you can imagine your angels giving you a quick word of encouragement. And because it’s in your imagination, they can say whatever you want them to say, and nobody will know except for you!
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