Self Hypnosis

Self hypnosis is one of the most self-help friendly techniques available. It has actually been said that all hypnosis is self-hypnosis. This is because the person, and not some outside force, is really the final arbiter of how deep the hypnosis experience will be and how willingly the suggestions will be absorbed.

Popular self-help hypnosis topics range from weight loss and smoking cessation, to anxiety and stress management. Other topics for which hypnosis has been used include, sports performance, test performance, sleep, healing, pregnancy morning sickness, to name a few.

In the modern age, hypnosis has become the ideal tool for change in the privacy of one's own home. The audio cassette player has provided a means to use hypnosis without needing the face to face services of a hypnotist. Recently a new method of self-hypnosis has appeared which promises an even greater degree of personalization, Internet hypnosis. Using a web-based program, the person is able, without assistance, to choose the imagery and suggestions. The hypnosis then resides on the user's computer and may be played at will.

When creating a personal hypnosis it may be helpful to follow certain guidelines. Since it is for personal use, feel free to say anything in your hypnosis, uncensored. In fact, the words you choose to include may have little or no meaning to someone else and may even be offensive to others. However, it is only important that the words are meaningful to you. Also, when phrasing a suggestion, it is usually a good idea to couch it in postive and direct terms, giving specific instructions to your mind and body. This is just a guideline, of course, and if you feel that you will respond better to another kind of presentation, that's fine, too.

Simple Self Relaxation Technique

Sidney Flower Method of Relaxation

• Focus on a spot on the wall slightly above eye level.
• Take three long deep breaths
• Count to yourself, starting with the #20, count backwards to the #1 .
• As you begin counting slowly, close and open your eyes focusing each time on the spot. (do not be concerned with keeping the count in order)
• At the count of (1) one keep your eyes closed. Suggest to yourself that you feel relaxed and calm
• After relaxing count forward from one (1) to 5. At the count of 5 you will open your eyes feeling calm and relaxed
• This relaxation will last 5-6 minutes.

The External/Internal Self Hypnosis Technique

Get Comfortable - Look forward, breathe slowly and easily, relax.

State Your Goal - Tell yourself your purpose in going into self hypnosis. "I am going into a trance for the purpose of _____________ . (Filling in the blank with what you want to achieve.) During this self-hypnosis session my unconscious mind will make the adjustments so that _____________ (Filling in the blank with what you want to achieve) occurs naturally and easily.

How To Feel Afterward - Tell yourself how you want to feel when you complete the process and how long you wish to be in a trance, "In twenty minutes, I'm going to feel __________".

The Induction - Notice three things (one at a time) that you see. Go slowly, look at each one for a moment.
Now pay attention to your auditory channel and notice, one by one, three things that you hear.
Next, become aware of your feelings - notice three sensations. Go slowly from one to the next. You can use sensations that normally are outside of your awareness, such as the temperature of your ankle, the feeling of the bottom of your feet, the weight of some piece of clothing, etc.
Continue the process using two things you see, then two sounds and then two feelings.
Now one visual, one auditory and one kinesthetic.

Close your eyes.
Picture something. You can make an image up or just let one happen.
Pause and "imagine" a sound.
Next, imagine a feeling.
Repeat the process with two images, then two sounds, then two feelings.
Repeat using three images, sounds and feelings.

If you don't get all the way through, relax. In fact, it's a sign that you've gone deep enough if you lose track of where you are in the process. Just let your mind wander where it will and trust that your unconscious is carrying out the suggestions you gave it.
Allow yourself to come out of trance whenever it feels appropriate. You'll often find that you come out very near the time you suggested.