Start by finding a quiet room, space or find somewhere comfortable to stay for a bit like a chair or bed. I and some people prefer to lie
down, especially when using self hypnosis to drop into deep trance. For beginners and people who like body scanning, it can be more effective to sit upright in a comfortable chair, place your feet on the floor, your hands on the arms of the chair and eyes focused on a point in front of you or on a spiral. The goal right now is to relax your body then your mind.
2. Imagine your goal.....focus on what you want to achieve with this session; you can also use this time to visualize what you want to achieve or how you’d like to feel.
3. Induction and body scan, Lift your index finger on your dominant hand and without moving your head, look up to the ceiling. Take two or three deep and slow breaths into the lungs first, diaphragm then stomach. Realize how your breath instinctively becomes slower and deeper, and your eyes start to feel heavy and blink and want to close. When your eyes are ready to close, exhale your breath, drop your finger and say your trigger word in your mind, “sleep,” Feeling your body sink and with the waves of relaxation wash over you gently as your mind drifts.
4. Imagine walking down a beautiful staircase of relaxation, with each exhale, stepping down the staircase counting down from 10 down to 1. As you’re deepening your relaxed state, give yourself
suggestions as you count down, saying the words, “relax” or “deeper and deeper.” After finally reaching the end of your staircase, visualize and create a safe place that puts you into a tranquil state; letting your mind lull to a place of suggestibility. This place is your subconscious and here you can teach your brain whatever over time. Stay here as long as you like.
5. When you’re feeling more open and relaxed, start to visualize yourself and your life in your relaxed space like a movie; visualizing, achieving your goals, what it would authentically feel like to become your ideal self, noticing the genuine and authentic changes your subconscious shows you to make the pictures/movies and images brighter and clearer, focusing especially on your goal, outcome, ideal self, etc. Take special awareness on the feelings you get while relaxed and in trance, the feeling after a good workout, getting chores done, etc. Make sure that you make the goal/images compelling to the mind. It’s perfectly fine and normal to be dissociated or all over the place, what is important is that it feels good, making the experience ‘richer’ by focussing on the longterm positive effects and feelings of being in trance. Say to yourself 10 times, “each and every trance, I feel more and more ______&_______in every way and it feels great (compounding a suggestion around 10 times reinforces the prior suggestion). When you feel happy, peaceful and satisfied with this: relax, further if you can, and when you do, say to yourself “every time I do self hypnosis I go even deeper relaxed even quicker and it feels great”. You can use this opportunity to embed any other suggestions that you want .
6. Emerging and waking when you get bored, hungry, want a cup of tea or start to go in and out of relaxation and start thinking about normal life again, emerge yourself. To do this you take yourself back into your relaxed, safe place and back up the stairs, counting from 1 up to 10 now. You should give yourself affirmative suggestions as you emerge up the stairs so you feel great and have a wonderful rest of your day!
