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How to Do Self-Hypnosis: Techniques & What You Can Achieve

Hypnosis refers to the process that puts people in a naturally occurring state of mind called a trance. Self-hypnosis simply means that this state of mind was achieved alone, without the assistance of a hypnotherapist.

Self-hypnosis requires a great deal of concentration and, as with any new skill, practice. It's completely safe. No one can get stuck in a trance. The worst that can happen is that you can fall asleep.

Why Use Self Hypnosis?
Self-hypnosis can be used to get control over any frustrating challenge of life, ranging from quitting a bad habit to increasing confidence to decreasing stress. Stopping or changing a behavior depends mainly on changing the desire to carry out the habitual behavior. Consequently, to change behavior, people must appeal to the subconscious rather than the conscious, which actually carries out the behavior. Self-hypnosis is an easy way to change subconscious desire or motivation, generally making a behavioral or habitual change significantly easier.

How to Do Self Hypnosis
Starting small is important when beginning self-hypnosis. Begin by choosing one goal. As you start to see results, you can begin to work on more issues through self-hypnosis. If possible, choose something that can be measured or monitored objectively so that you'll have an easier time monitoring your progress. Create a schedule for yourself and record your progress in a journal on a regular basis.

Some prefer to record and listen to their own voices as they go through self-hypnosis. This can allow a person to concentrate more on relaxing and clearing the mind rather than on speaking or thinking suggestions to themselves. However, some people do not respond well to the sound of their own voices, so this option is not for everyone.

Practicing self-hypnosis without a recording is generally more effective. With time, you will become more accustomed to responding to your own suggestions and becoming relaxed.

Here are the steps for self-hypnosis:

• Make yourself comfortable by sitting in a pleasant area free of disturbances. While lying down is an option, many find they easily fall asleep in a prone position. As a result, sitting up is usually the best way to go.
  
  
• Close your eyes. This makes it easier to clear your thoughts and not focus on the things surrounding you.
  
  
• Don't actively force thoughts away. Observe thoughts passively, without analyzing them, and let them pass.
   
  
• Breathe slowly and clench your muscles. As you release them, visualize that the tension is tangible and is lifting away from you.
  
  
• Count down from ten. As you count, visualize yourself descending a staircase or descending in an elevator. Concentrate on the details in these visualizations.
  
  
• After these steps, you should find yourself in a state that makes you open to suggestion. This is when you should begin dealing with the issue or behavior you have chosen.
   
  
• As you think about the issue at hand, make statements in present tense that are only positive and reaffirming to change your way of thinking. Negativity will not help.
  
  
• Repeat your statements for as long as you like.
  
  
• Visualize the reverse of your previous visualization: Count up to ten, picturing yourself walking up a staircase or ascending in an elevator. Be sure to use the same amount of detail as before.
   
  
• Remain still for a few moments. Take care not to get up too quickly.
  
  
• The most important thing for beginners is to stay relaxed. As long as it's not a distraction, consider putting on quiet, calming music in the background. Experiment with different positioning, locations and visualizations until you figure out what works best for you. Practice will make self-hypnosis easier and more effective over time.