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Self-hypnosis

All hypnosis is self-hypnosis.  Once you have mastered the art of self-hypnosis you will be able to induce it whenever you require it; perhaps for pain relief, relaxation or even to allow your creative juices to flow.

If you have not ever experienced hypnosis previously; listen to the recording below in a quiet place. This will allow you to feel what hypnosis will be like for you. Then you can learn to do it yourself without the recording anytime and any place.

 

Self-hypnosis instructions

  1. Find a time of day when you can have ten minutes without being disturbed
  2. In a quiet place, get into a comfortable position
  3. Close your eyes and let yourself remember the feeling of hypnosis from previous experience.  If you have never experienced hypnosis before, use the recording above which will introduce you to the phenomenon.
  4. Direct your attention to your left hand.  Allow it to become light as a feather and feel it beginning to float upwards.
  5. Say to yourself, “I am taking three deep relaxing breaths and letting this wonderful floating feeling spread through my entire body”
  6. Continue saying to yourself “Now I am deepening my hypnosis my counting slowly from 10  down to one.  As I say ten... I am beginning by relaxing all the little muscles in my face.  Nine...... the relaxation is flowing down into my neck and shoulders. Eight........ Relaxation is flowing into my arms and hands, more and more relaxed, deeper and deeper.....Seven.....my chest and my upper back, totally relaxed, deeper and deeper.......Six....my lower back and abdomen.........five.......I let the relaxation flow down into my thighs and my knees, deeper and deeper relaxed.......Four......... my ankles and my feet.....Three.....deep relaxation all the way into the tips of my toes....Two........my whole body is totally relaxed.......One.......Very deeply relaxed.
  7. Say to yourself “Now I am experiencing the most wonderfully pleasant, peaceful, relaxing time.  I am in a very special place. The sights, sounds and smells of this place I am now in are very clear to me. I feel the wonderful feelings of this place. I am at peace.
  8. Let yourself enjoy this experience until you decide it is time to finish.  You may use a timer if you wish although this can be quite jarring to some.
  9. Say to yourself “now I am going to end the exercise by counting up slowly from one to five.  As I say one I begin to feel more alert......two....coming out now......three....I feel good....four....eyes open.....five.....alert and refreshed.
  10. Flex and relax all your muscles a few times and have a stretch before standing up.