SELF HYPNOSIS GUIDE
in a quiet, undisturbed place. Choose a comfortable
chair and sit down. It is best not to lie
down at first as your mind has a tendency to go to sleep on you.
1. Sit down
in a comfortable position and begin saying to yourself your personal keywords
and/or phrases or 'mantra'.
2. There are limitless
ways to start, but in the beginning you may want to use a
simple technique called 'eye-fixation'. For example stare at a spot on
the wall, or at a picture.
As your experience grows this will not be necessary. Suggest to
yourself, "As I stare at this spot my eyelids are getting heavier and heavier,
soon they will get so heavy they will close and stay closed until I tell them
3. Take three (3) slow 'deep' breaths. The first
is to relax yourself. The second is to MOVE into a state of hypnosis and
deeper relaxation. And the third is to BE in a state of hypnosis.
4. Tell yourself how long you are going to be
'in' hypnosis. (10 minutes, 15 minutes, etc.) This teaches you to set your
5. Now start either at the tips of your toes or
at the top of your head and move through each part of your body relaxing the
muscles and releasing all stress, anxiety, frustration, etc. Saying 'relax',
'let go', 'deeper and deeper relaxed'.
6. Then imagine a staircase with ten (10)
steps or a path that will lead you to your Special Place. Begin to count from
10 down to 1 or visa versa and either on 10 or 1 you will move into that
special/safe place in your mind. Spend a few minutes there feeling, smelling,
seeing, and hearing ...familiarize yourself with this Special/Safe Place.
For Example: If you chose the beach...HEAR the waves, SMELL and TASTE the
salty sea mist, FEEL the warmth of the sand between your toes.
Where ever you choose
for your special place is right for you - just be
completely AT this location
whether it is at the beach..or the
mountains...or a meadow...or your
favorite place of worship!
7. Now begin your self-talk of positive
suggestions and imagery.
Count yourself up from 1-5 suggesting that you have enjoyed
a wonderful relaxation and on 5 you will feel refreshed and wonderfully good!
Open your eyes, take a deep energizing breath and stretch!
Note: If you do this before sleep you can suggest
that on 5 you will move into a normal and natural sleep...until it is time for
you to wake.
(Remember to set your mental alarm clock!)