How to Practice Self-Hypnosis

What is self-hypnosis and how does it work?

There are some schools of thought that say all hypnosis is self-hypnosis and that a hypnotherapist is simply facilitating that process of self-hypnosis. While I agree with that school of thought to a point, I also recognise that beyond getting into the state of hypnosis, practitioners are able to utilise specialist skills to help clients achieve positive, lasting changes.

However, self-hypnosis without the facilitation from a qualified practitioner is possible and can be incredibly beneficial. In fact, I teach many of my clients to practise self-hypnosis at home between their sessions with me and beyond the end of their treatment. It can and does work, and it’s something that you can master too.

Is self-hypnosis effective?

Self-hypnosis can be used effectively to help you deal with problems that you face in your life. It can boost your confidence and help you to feel happier or more fulfilled. If you’d like to practice self-hypnosis, here’s a helpful technique to aid you in doing it successfully.

One of the simplest but most effective ways of inducing self-hypnosis is called the Eye Fixation Method. Initially, you can use this method to induce hypnosis and feel relaxed. Then, once you are more practised, you can add more imagery and positive suggestions that will help you to achieve whatever is you’ve set out to do.

Self-hypnosis techniques

Firstly, it’s important that there are no distractions around you. Make sure you are in a quiet place where you will not be disturbed. Turn your phone off or on to silent (and I mean silent, not vibrate) and check that there is nothing else around you that will be a source of the disturbance. Remember that this time is just for you. A time for you to relax and enjoy the wonderful feeling of hypnosis.

The next step is to sit down on a comfortable chair. Preferably it will be one you can sit back in. You can lie down if you want to but sitting works just as well. When sitting down, you can take your shoes off if that helps you to feel more comfortable. The same goes for glasses and contact lenses. You may also want to loosen any clothing you are wearing. The point is to feel as comfortable as possible while you are sitting down. When you sit down, make sure that neither your arms nor your legs are crossed. Your arms can be placed on your lap or hung by your sides. Your legs can be in a normal sitting position, feeling comfortable and loose.

Once you are sitting comfortably, focus on a point in the room and fix your eyes on it. This can be a spot on the ceiling or wall, or perhaps an object in the room you’re sitting in. Please don’t strain your neck or any part of you by trying to fix your eyes on something as it’s important you remain comfortable. Fix your eyes on that point and simply gaze at it.

As you continue to gaze at that spot your eyes are fixed on, begin to focus on your breathing. Take a nice, deep breath in. Then exhale that breath. Feel each breath going into your body, and out again. This will help you relax.

With your eyes continuing to be fixed on that point and your breathing becoming deeper and slower, you can repeat the following suggestion to yourself in your mind: “My eyes are heavy, and I just want to close them”. Repeat that suggestion to yourself as many times as you need to until your eyes begin to naturally close. When repeating the suggestion to yourself, you don’t need to be forceful. Saying it in your mind in a gentle but convincing way will work.

Once your eyes are closed, you can simply allow your body to relax. You’ll notice your body becoming weak and limp. This is a natural process of relaxation, so let it happen. Count down from 10 – 1 to allow yourself to relax, even more, remembering to keep your eyes closed in that natural position and allowing your body to react to the wonderful relaxation.

After a few minutes in that relaxed state of hypnosis, gently count yourself out of it from 1 – 5. At the count of 5, you can open your eyes, feeling relaxed and refreshed. Stretch your arms and legs and get up from the chair noticing how good you feel.

It can take several attempts to get into a fully relaxed state of hypnosis, but each time you do it you’ll find that you relax a little bit more. Soon it will become second nature to you. If you feel drowsy or not quite awake when you come out of hypnosis, take the time you need to come back to a full state of awareness and have a glass of water to drink if you need to. Don’t drive or operate any machinery until you are fully awake. Do enjoy how good you feel though.

If you're interested in becoming a Hypnotherapist then see how to become a hypnotherapist with Chrysalis Courses or check out our hypnotherapy courses.