Make the most of these valuable self-hypnosis techniques. They are just what you need to increase your levels of calm, comfort and self-control.
- Find yourself a comfortable, undisturbed place to sit or lie. Switch off your mobile phone, just for this short while.
- Gently allow your eyelids to close, telling yourself – ‘this is my time’ - just a few minutes of peace and quiet that belong completely to you.
- Begin to count down in your mind from ten to one, slowly and evenly, with every outbreath. If you find this difficult at first, start by taking three deep, diaphragmatic breaths, just as I have shown you. (Breathe in through the nose for a count of 4 – hold for 1 – and exhale slowly for a count of 8.) Then allow your breathing to return to normal and continue counting down.
- Focus on that gentle, even breathing. Think to yourself that every time you breathe in, you are breathing in calm… and on every outbreath, you are breathing away all the tension and stress of the day
- Allow your whole body to sink deeply and softly into the chair/couch/bed and just let go. Imagine you are a rag doll. Your mind is still, your body is limp and your limbs are heavy - so comfortably heavy, that you really don’t want to move at this time. Tell yourself that with each outbreath, you are relaxing deeper and deeper, with nothing to bother you and nothing to disturb you. This is your time. Be mindful of how relaxed your body has become without even trying. Don’t try… just sit or lie quietly and let it happen.
- In your mind, take yourself to your favourite place of relaxation, just as we have done in session. Really become aware of that place and notice.. the colours.. smells.. sights.. sounds.. sensations that are evoked - and notice how relaxed and calm it makes you feel to be back there. You may find you drift away to another place altogether and that is absolutely fine. Just enjoy going wherever the relaxation takes you.
- When you are ready to end your self-hypnosis session, start to become aware of your surroundings as you count yourself back up from 1 to 10 in an energetic manner, telling yourself that you are becoming more awake with each number. Take a luxurious stretch from head to toe as you open your eyes at the count of 10.
f you really find it hard to do as suggested above, don’t worry, there are no rights and wrongs in hypnosis.
Another way to relax yourself deeply down, is by mentally starting at the top of your head and talking yourself down in your mind, from top to toe. Become aware of the comfort of the couch/sofa/bed. Concentrate on the support, warmth and security it is providing your body. Begin by releasing tension from your scalp, down to your forehead, relaxing the tiny muscles around the eyes, around the mouth, the jaw, allowing your teeth to part slightly, letting go of any tightness. Continue on in this way, down through the neck, shoulders, arms and hands, stomach, pelvis, thighs, calves, feet, right down to your toes, slowly, part by part. It works in just the same way, enabling you to go into a deep state of focussed concentration. Hypnosis is very personal. So do whatever feels right for you.
Each time you practise self-hypnosis, you’ll find that the technique becomes easier and the calming effects, increasingly beneficial. Do this regularly and you’ll find that the trance state will naturally deepen, allowing you not only to relax deeply at your chosen time, but also to come to each time, feeling rested, calm and rejuvenated.
If you feel a bit sleepy when you come back to the room, that is fine and is not dissimilar to how you feel immediately after you’ve taken an afternoon nap. However, do not drive or operate machinery until you feel completely awake and ready to resume your day.
