One of the techniques I teach all my students, whether in community education or hypnotherapist  certification, is how to do self hypnosis.  There are as many different ways to do self hypnosis as there are hypnosis instructors.  This one is very simple to learn but incorporates many powerful techiques: yoga breathing, affirmations, deepeners, an anchor (relax), visualization (for goals), and releasing technique (the sack).  I have even included an abbreviated version for people with serious time crunches or those with anxiety or high stress levels who need more frequent relaxation.  Use this program for 30 days and notice what an improvement you make in your general well-being.  Let me know how you do.

 STEPS IN THE SELF-HYPNOSIS PROCESS 

1.   Find a comfortable place where you will not be disturbed to have your self-hypnosis                     sessions.  A recliner or other comfortable chair is optimal.  Turn phones and pagers off.                          (If you do your sessions in the early hours of the a.m., you can keep phone interruptions to a minimum.) 

2.   Have your affirmation pre-planned.  Use an affirmation that is (a) positive, (b) present tense (c) in your own words (d) not too specific to be restrictive, but specific enough to be meaningful for you.  ... A great one that worked for me for “Success without Stress” was “I have all the time to do everything I want or need to do.  My Life is filled with Joy.” 

3.   Sit back, relax, close your eyes.  Start your Alpha breathing.   Breathe in for  6...hold it for 3 and breathe out for 6.  Do the breathing 10 times. 

4.   Count yourself down using any method that is appropriate for you. (see yourself walking down a staircase, erasing numbers from a chalkboard, etc.)   Let your imagination find the deepening that is right for you.  (I sometimes see myself spiraling down a whirlpool of changing colors as I count down.)  Tell yourself that the lower you count the deeper you go.  Replace each number with the word “Relax.”

 
5.   When you lose track of the numbers or get to one, you can visualize yourself the way you want to be.  See yourself with the solution to the problem you came to work on. See yourself with all the things you wish to manifest in your life.  Repeat your affirmation over and over as you see yourself in a completely positive light, exactly as you want your life to be.

OPTION #1: See yourself taking a pleasant walk along the beach, putting all your problems and concerns into a sack and throwing them into the ocean...  letting them go.

 
OPTION #2:  Really no time?!  Take 2-3 deep cleansing breathes (can be done even while driving, eyes open) and tell yourself “Relaxing. Relaxing.” and imagine breathing in positive energy and breathing out negatives.

 
6.   When you have done as much or as little self-hypnosis as you want, begin to count                            yourself up.  As you say each number, beginning with 1, say your affirmation.  When you get to 5, open your eyes and say the affirmation out loud.

 If you have questions about this program, ask me via the hypnosis forum or email me at This email address is being protected from spam bots, you need Javascript enabled to view it