self hypnosis
Relax, we are told, over and over again. But it doesn’t always work: the body wants to relax, but the mind isn’t sure. Sometimes our mind becomes hyperactive and does not allow us the rest that we need. The danger of letting our minds run wild is that we could inadvertently be creating all sorts of problems for ourselves. Self-hypnosis is an easy and safe way to go beyond mere relaxation. It allows you to calm down enough to give the deepest corners of your mind a message that it will respond to.

It is a great therapeutic tool, but often overlooked. The benefits are very real, including:

• better self-stress management
• increased ability to withstand pain
• improved health and function of the immune system
• greater clarity of thought
• greater control of your mood
• ability to overcome negative habits

Even if you use it just to restore energy, it may be enough to help you face your problems with greater insight.

Starting
All you have to do is relax deeply and then remain aware enough to direct the flow of images. Doing this allows you to have a dialogue with those sometimes difficult or inaccessible parts of yourself that often create sabotage in your life. Through words and images any person can learn to speak the language of the unconscious and acquire a greater degree of control over their habits, beliefs and values ​​and therefore over their lives.

I have known how to use self-hypnosis for over three decades, but only recently realized its great potential for connecting the imagination with our daily lives. It’s like being a practical dreamer. You make your dreams work for you. Once you gain control of the constant self-talk, you become more able to influence aspects of your life that would have otherwise become fixed and out of reach.

brain research
A 1967 study by stress researcher Edmund Jacobson found that visualizing an activity produced small but measurable reactions in the muscles involved in the imagined activity. He said, ‘an anxious mind cannot exist in a relaxed body’. Repeated mental rehearsal implants the learned memory of a successful action and also conditions the unconscious mind with the result it hopes to achieve.

Also note that a number of studies show that the brain does not distinguish between real and imagined experience. This is amazing because it means that when you imagine yourself doing something, you can get the same physiological reactions as when you actually do it. Great athletes already know this secret and use it to excel in performance.

self hypnosis steps
Make a strong intention to change something. It is best to plan it first. Write it down and then read it to yourself. Even better, make a recording so you can sit back and just listen to the sound of your own voice through the headphones. Take about half an hour for a session. When you’re ready, find a safe and comfortable place to start. Make sure you are not disturbed. Basically, there should be four clear stages to your self-prepared self-hypnosis talk or script.

1) relaxing
This is the part where you tell your body to relax. You go from the normal waking state to a state of inner concentration. Your body should soon start to feel limp and pliable. Closing your eyes is usually associated with this state, so allow your eyes to gently close. I typically use a full body scan from head to toe, including parts of our bodies that we usually forget about, for example the soles of the feet, scalp, eyelashes, nails, jaw and tongue. Just let yourself go into relaxation while you do this.

2) Going deeper into the trance
This is the part where, once you’re relaxed, you tell your body to go even deeper. This goes beyond mere relaxation. I like going to my favorite beach, going down a long flight of stairs, going around a spiral staircase, or taking an elevator from a high-rise building to the basement. The idea is to truly enjoy the deepening and numbing sensation of the body. You’ll know once you’re there. Enjoy it, but be aware at all times. This is not sleep. Take as long as it takes to realize that it’s really nice to dig even deeper. Then feel free to go even further until you are completely in a deep trance.

3) See what you want
This is the fun part where you can see, hear, feel, perform in your imagination in great detail every part of the goal you want. This could be confidence, accelerated learning, more productivity at work, or a slimmer body.

Make it seem real and believable to you. Enjoy every moment as this is the bit that connects the dots to the subconscious mind and leaves the mark that will bring you closer to your dream. Frame each idea in a positive way, work with your imagination and use positive language. See the results, not the problems. It’s also helpful to use the present tense, to imagine your goals as if they were already happening around you. ‘I feel full with a very light meal’ and ‘I feel happy with the body I have’, not ‘I’m not hungry anymore’ or ‘I’m not overweight anymore’. Avoid the words ‘no’ and ‘no’, as your brain will only focus on what you don’t want.

4) Returning
This is easy. Once you’ve done everything you want in the objective phase, you decide to go back. You can slowly count backwards from 5 to 1 or just be aware of the sounds in the room again. Make your voice louder and more energetic as you wake up. This should bring back your normal feeling of freshness and revitalisation.

Well done, you have just completed your first self-hypnosis session. Make a note of any changes you notice in your diary and repeat sessions as needed.

Summary
Make sure your self-hypnosis is about something you really want to change and that your intention is strong enough to carry it through, even repeat sessions. Write your script in four stages as suggested:
1) relax

2) Go deeper

3) Your goals

4) Return

Turn off your phone and spend at least half an hour on each session. Do it in a secluded area where you won’t be disturbed. Be patient in waiting or noticing any changes. Do this as often as necessary to address any issues you need to work on. Finally, remember to record in your journal the results in the direction of your goals and begin to enjoy the fruits of this powerful technique.