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Self Hypnosis ~ How to.

Updated on December 25, 2012
brightforyou profile image

Retired counselor, 341 short stories published by FSU. I have 4 sons, love sharing photography, writing, love travel, sunshine, sea & Grace.

Harness the power of your unconscious

Hypnosis is a state of profound relaxation in which a heightened state of awareness and concentration is experienced. It is rather like the relaxed state we experience in the interval between waking and sleeping, similar in some ways to day-dreaming. No drugs or artificial aids are used to induce this state. No one has power over your mind and you are at all times in control and will not do or say anything you do not want to. My clients express how pleasant and relaxing the process is, but more importantly, hypnosis is the fastest and oftentimes the most effective method of treatment for many problems.

How does Hypnosis work? Imagine your unconscious mind is a very dutiful servant obeying all the commands it receives ~ for example, right now, your unconscious mind is keeping your body temperature just right, beating your heart for you, blinking your eyes, working all your internal mechanisms. You are not telling it what to do, the process is automatic.

The unconscious contains all our reactions to stimuli. It also contains our self-beliefs, stuck areas and has been programmed at one time to believe that the habit you are choosing to remove, was actually something you wanted. It doesn't know you want to change it. It is merely responding to a stimuli and listening to your internal dialogue. Everything we have ever learned and experienced is stored and locked away in the unconscious. This works well in some ways because once a skill is learned the unconscious then takes over and does a good job ~ for example driving; you have probably all experienced driving when your mind was completely occupied with an event at home, work or some other dalliance - you were not consciously focused on the mechanics of driving.

People who want to stop a habit and can't are not weak-willed. It has nothing to do with will-power and everything to do with the unconscious programming which needs to be changed before the addiction/habit can be given up. So, take a person who decides they want to stop overeating or to stop smoking. They make the decision and then wonder why, a few hours later, they are binge-eating or smoking again. It isn't weakness or something you have to live with.

Hypnosis works by accessing the unconscious using relaxation and concentration which bypasses the conscious mind and removes old negative and unwanted beliefs and habits. It informs the unconscious mind that the (smoking, over-eating, etc) is no longer necessary and replaces the conditioning with a new response (via specific dialogue) which empowers you to change. Because the unconscious mind doesn't analyze but just obeys, the problem is released in a natural, organic and lasting way.

Anyone can learn self-hypnosis. Below is a very brief beginner example:

Firstly, its good to get into a deeply relaxed state. Make sure you will not be disturbed. Lie down in a comfortable bed or chair. If you have some relaxing 'new age' music, you can play that softly in the background.

Begin by taking five deep breaths all the way down to your belly. Next, concentrate on relaxing all the muscles around your head, neck and face. Imagine smoothing out the skin on your forehead and scalp, as you relax deeper and deeper . Then take that feeling of relaxation down across your shoulders, then down your arms until they become heavier and heavier...

Continue to allow the feeling of deep relaxation to creep down your spine and through the muscles of your back; take another deep breath. Say the words deeper and deeper in your mind and really let yourself go deeper . Allow the feeling of relaxation to continue down through your tummy, hips and thighs and down each leg, so your limbs becoming heavier and heavier as you drift down deeper and deeper . (The more thoroughly you can relax the better, so take your time initially). Once you feel deeply relaxed, you can then focus on your specific area of need.

For example, if you want to give up smoking - you may say in your mind: "I have no reason, no need and no desire left to smoke... I feel more deeply relaxed without smoking, I have become a non smoker and that feels deeply good and deeply satisfying "...

(For eaters, exam nerves, performance anxiety, stress, habits, nerves, pain, travel fright, worry etc.. just change the dialogue to speak directly to your desired goal). Once you have made these declarations in present time, your unconscious mind will follow. Repeat several times. Use your thumb and forefinger to form a circle - this will beyour anchor ~ to capture this relaxed feeling.

Your anchor is a physical link to this relaxed state and new behavioral choices ...(you can use this anchor and five deep breaths anytime you need to feel relaxed and full of conviction).

After you have repeated your dialogue, begin to come back to the room and open your eyes, stretch out and say to yourself in your mind "I am in full conscious control of all my faculties and will remember to chose the new way of thinking and behaving ."

Self-hypnosis can be used many times throughout the day - after practice, it can be reduced down to just the five deep breaths (or counting down from 5) with your anchor, to obtain the same feeling as your initial full relaxation session. Best of all, no-one will know you are doing it, you can be in the office, in the airport, anywhere!

Copyright © 2009

Good luck and let me know if you would like further information or assistance please contact me and I will be happy to help.


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    • hypnodude profile image


      8 years ago from Italy

      Rated up and useful, and linked back. :)

    • petermdhart profile image


      8 years ago from Cornwall, UK

      Good to know how to perform self-hypnosis. I'll get back to you on my progress! Thanks for the expertise.

    • profile image

      Conversational Hypnosis 

      8 years ago

      Good article.. and you're right, there is a huge benefit if we use hypnosis in our life..

    • brightforyou profile imageAUTHOR

      Helen Lewis 

      9 years ago from Florida

      Thank you Jill of alltrades ~ glad I was able to remind you how to stay well!

    • jill of alltrades profile image

      jill of alltrades 

      9 years ago from Philippines

      Very informative!

      I used to do some self hypnosis and one area I was able to use it was in health. I got rid of my colds (especially if I see it coming) this way. I have not done this lately though. I might try this again (on some other aspects) as your hub reminded me about it.

      Thanks for sharing brightforyou!

    • quicksand profile image


      9 years ago

      I ... am ... now ... under ... your ... spell ... zzzzz ...


    • brightforyou profile imageAUTHOR

      Helen Lewis 

      9 years ago from Florida

      Thank you Peter MD. I look forward to hearing your results ~ good luck!

    • profile image

      Peter MD  

      9 years ago

      Excellent! I'm definitely going to try this and will get back to you with the results. Thanks for sharing this information.

    • brightforyou profile imageAUTHOR

      Helen Lewis 

      9 years ago from Florida

      Thank you so much for your sharing that beautiful experience with me! I need to get back to yoga ~ I once had a similar experience after a particularly difficult yoga session ~ the ice in my mind and heart dissolved into sweet tears ~ it was such a lovely experience and thank you for reminding me I have to get back to the discipline of Yoga and meditation! Cheers to a healthy mindset!

    • wearing well profile image

      Deborah Waring 

      9 years ago from Lancashire U.K.

      You can also try the relaxation technique by starting with the feet first and working up through the body finishing with the head;especially if as a writer you have too many thoughts going on in your mind!I once experienced a yoga session at a health farm/spa during a depressive period in my life and it wasn't until the yoga teacher encouraged the group to go on a mind journey and totally relax our bodies that I realized just how much emotional baggage I had stored in my head and as I led there tears dripped down from my face,it was an uncontrollable response and I could hear the tear drops on my yoga mat.The yoga teacher said to me " Well done to relax the mind is the most difficult part of the body to master and you've just achieved this today!" I now try to spend 10 minutes daily meditating,it really does help.Thanks for a great article and here's to a healthy mindset in 2010.

    • brightforyou profile imageAUTHOR

      Helen Lewis 

      9 years ago from Florida

      Let me know if you need any further information Phyllis and good luck with your weight loss!

    • profile image


      9 years ago

      I am definitely going to try this. I have never heard of this and it is sure worth a shot. It would sure be neat to start losing weight without really realizing that I'm doing it. I'll let you know how I do.

    • brightforyou profile imageAUTHOR

      Helen Lewis 

      9 years ago from Florida

      Thanks for stopping by. If you need more information - let me know ~ Happy New Year to you too.

    • ehern33 profile image


      9 years ago

      I have never done this. I have tried meditation to a certain extent but found it hard to maintain for an extended period of time. Thanks for the tips, I will try it and see how it goes for me. Happy New year to you and yours.


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