5 Great Self-Hypnosis Techniques
I have used 5 different techniques that I would like to share with you. Each unique and effective. Every person is different. This is why I am giving you options because its not one size fits all. If the first couple aren’t working for you it doesn’t mean that all the techniques won’t work for you. You just have to find the one that you are most comfortable with.
The first technique begins with focusing on your breathing. Do this by listening to your breathing. How it begins to slow and you notice you’re taking deeper breaths. Start exhaling longer than you inhale. When you feel ready close your eyes. When you exhale repeat the word calm in your mind. When you feel ready but not too soon imagine the word calm. Imagine it like your really seeing it in your mind as you exhale. As you’re doing so, eventually let it fade away as you begin to focus on your goal, imagine your future, or enjoy the experience of pure relaxation. When you’re ready to come back simply open your eyes.
The second technique begins similarly to the first. Focus on your breathing. How it begins slow and you notice you’re taking deeper breaths. Begin exhaling more than you inhale and when you feel ready close your eyes. As you exhale imagine the sensation of relaxation on the top of your head. On the next exhale notice the sensation travel down your face and towards your neck onto your shoulders through your arms and hands all the way down your body to your toes. Do this twice more feeling it more and more each time. Then focus on your goal, Imagine your future, or just enjoy the experience of pure relaxation. When you’re ready to come back simply open your eyes just like before.
The third technique begins by closing your eyes when you’re ready and just like before focusing on your breathing. How it begins slow and you notice you’re taking deeper breaths. Imagine a place where you feel safe, comfortable, and calm. This can be somewhere you have been, somewhere you wanna go, or a place you make up on the spot. Name the things you can see around you. Then what you can hear around you. Onto what you can touch, smell, maybe even taste. Once you are deep in the trance focus on your goal, imagine your future, continue exploring, or just enjoy. When you’re ready to come back just open your eyes.
The fourth technique begins by stating you goal. This can be out loud or to yourself in your mind. Also state how you want to feel after your experience (happy, relaxed, confident, calm, or safe). Look at a few things in front of you. Small things that you can stare at, a spot on the wall, the smoke detector, door knob, the thermostat maybe. You only need to find 3 things. Go slowly looking at one thing at a time letting no other thought come through. Do this 3 times. Then listen to the sounds around you. Do you hear a clock ticking? Birds outside? Maybe cars passing by? If its completely quiet focus on your breathing. Focus on each sound just for a little while. Next focus on what you feel. Maybe your hair rubs your neck or shoulders, or your watch on your wrist, etc. Go slowly one feeling to the next. Repeat each step (see, hear, and feel). You could use the same feelings or different ones. Repeat it once more using something different from before. Next imagine an object, the first thing that comes to mind focus on it. Try to notice all the details of the object you see. Then imagine hear something. Maybe a song, a bouncing ball, or jingling keys. If you hear a sound around you its okay to use that one. If its a short sound replay it in your head a few times. Afterwards, imagine you feel something. Maybe the feeling of bubbles on your face, a kiss on the cheek, or the warm beating sun on your skin. Just like before focus on the feeling and if actually feel something its okay to use that. Repeat the steps 3 times using something different the last time. When you’re ready to come back just open your eyes.
The fifth technique begins by closing your eyes and forgetting all your feelings like sadness, stress, fear, and anger. If you have any thoughts that pop up think through them and let them fade away. Now, beginning with your toes all the way up to your head feel the tension fade away from your body. Until all the tension is gone from your body. Until all you feel is relaxation. Then take slow deep breaths. When you exhale imagine all the tension leaving your body and when you inhale imagine a bright positive energy entering. Now imagine a the juice of your favorite fruit on your fingers. Put your fingers to your mouth and imagine the juice in your mouth. How does it taste? What does it feel like? Smell like? Then imagine your problem. Imagine your bills blowing in the wind, pounds just falling off, or cigarettes in the trash. Now imagine you’re at the top of 10 stairs and you can see at the 5th step the stairs go underwater. Notice every detail you see. Tell yourself to go down the steps. Counting down from 10 see the numbers in your mind and know with each number you are going down a step and every step is closer to the bottom. After each number you feel more and more relaxed. Feel each step under your feet. When you get to the fifth step you feel the cool water and tell yourself you’re stepping into purity. Feel the water getting higher and higher with each step. Now you will begin to feel numb and your heart racing. Don’t worry about it and if you do, let any worries drift into the water and away from you. Keep walking to the bottom. When you get there you shouldn’t feel anything but like you’re floating. Maybe even spinning. Once you get to this point address your problems and what you want. Imagine 3 boxes in the water. You need to get to them. When you get to the boxes open them slowly. Tell yourself whats in each one as you go through them one at a time. Only use positive statements to describe whats in the boxes. Repeat the statements as many times as you would like to. When you’re ready to come back head back towards the steps. With every step the water gets lower and lower. Once you get to the 5th step the water is gone. On the 6th step you might feel heavy. If you do wait on the step until the feeling passes while repeating your statements. Once the feeling passes continue on up the steps. Seeing each number and feeling each step under your feet. Continue up to the top, once you get there slowly open your eyes and you’re back.
Here is all 5 techniques that I have used. I hope you enjoy them and I am sure you all will.
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