These steps in and out of hypnosis are merely guides, guiding you in and out of self-hypnosis. As you progress and become more proficient you will find what best guides YOU in and out of self-hypnosis.
When first practicing and learning, I suggest a quiet, undisturbed place to sit down comfortably. It is best not to lie down at first as your mind has a tendency to go to sleep on you.
When first practicing and learning, I suggest a quiet, undisturbed place to sit down comfortably. It is best not to lie down at first as your mind has a tendency to go to sleep on you.
"IN"
1. Sit down in a comfortable position and quietly begin saying to yourself your personal keywords and/or phrases or 'mantra'.
2. In the beginning you may want to use a technique called 'eye-fixation'. For example stare at a spot on the wall, ceiling or in a picture. (please feel free to download the moving spiral above) When you have become more proficient 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 to open".
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 'inner' clock.
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. Ex: If, for instance, you chose the beach...HEAR the waves, SMELL and TASTE the salty sea mist, FEEL the warmth of the sand between your toes, just be completely at this beach..or mountains...or meadow...where ever you choose is right for you!
7. Now begin your self-talk of positive suggestions and imagery.
"OUT"
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!)
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