“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”

~ Aristotle


It is said that we are most suggestible to ourselves. And all hypnosis is self-hypnosis. Both statements suggest the importance and the reality of one’s active participation, directly or indirectly, in the use of hypnosis for any purpose.

Self-hypnosis is a very useful, powerful self-improvement tool. But it’s not magic. And it’s hard work that requires skill and consistent practice. The wonderful part is that once you know how to do it properly, it’s a resource you can turn to whenever you need it. For example, self-hypnosis can help you to relax, focus, feel confident, or eliminate undesirable habits.

Avoid practicing self-hypnosis while you are driving or operating machinery. Also, when you are depressed or experience other unstable emotional or mental states, seek out a mental-health professional’s expertise. Remember that any tool can be misused or abused.

Below is my step by step guide to inducing a hypnotic state on your own. I hope you find it helpful.

Self-hypnosis to facilitate deep relaxation and give oneself positive suggestions:

  1. Choose a space that is quiet and peaceful. Sit in a recliner or in your bed with pillows propped up behind your back. To avoid interruptions, turn off home phones, pager, cell phones, etc. Wear comfortable, loose fitting clothes.
  2. Have your suggestion/affirmation mentally rehearsed in advance. This must be positive, specific, and in present tense, using your own words. For example, you could say, “I eat healthy foods and do things to heal my sinus and allergy problems each day. I feel better and better every day.”
  3. Choose a word that best describes the physical sensation when you are relaxed (e.g., loose, warm, heavy, tingling. etc.). Then choose an emotional word (e.g., relaxed, calm, peaceful, serene, balanced, etc.)
  4. Close your eyes and start to breathe deeply, slowly, and rhythmically. Now think of your “physical” key word and apply the sensation of that word to your entire body starting from head to toe until your body completely manifests that word.
  5. Count down from 5 to 0.
  6. Now take the “emotional” key word and repeat the step 4.
  7. Then imagine/visualize a staircase with 20 steps. Using your senses, see this staircase to be brightly lit, beautiful, welcoming, and safe with handrails.
  8. Start to descend the stairway slowly and calmly counting 20 to 1, arriving at the very bottom of it at 0.
  9. At 0, say silently “deep sleep” and then give yourself the suggestion you prepared. Limit the number of suggestions to two or three. As you say your suggestion, again employ all your senses and experience what is being said. For example, see, taste, and smell healthy foods you are eating and how you feel light and energized afterwards.
  10. Then count yourself out from 0 to 5. At 5, your eyes are open and fully alert. Tell yourself, “I am wide awake… feeling relaxed and refreshed.”




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