How To Practise Self Hypnosis
Practise self hypnosis: Are you ready to help yourself?Modern living generally prescribes that if you have a health issue then you should visit a doctor. Similarly, if you are going through a period of stress or anxiety, then you need to see a therapist. These professionals will suggest the best medication and therapeutic solution to your problems. There is a general misconception however that in order to get well and tackle your problems properly, you have to receive help from someone else, someone who is professionally qualified to deal with your issues. Seeking assistance from a professional gives you the feeling that you getting something that is more beneficial than if you took some remedial steps yourself. In certain circumstances seeking professional help is a sensible solution, but for most of the population, it is simply unnecessary to spend huge amounts on therapy sessions or on prescribed medication. In many cases you can heal your own symptoms without receiving help from anyone else. All you need is determination, and a bit of self discipline (yes, you already have that!) The rest will follow naturally as you experience the benefits from your input. This article will offer you some of the ways that you can become your own therapist. All you have to do is to learn to practise self-hypnosis.
What is self hypnosis?Self hypnosis can be defined as a self-initiated process to deliberately induce a state of concentrated, heightened suggestibility. The process can initially involve changes in your breathing and postural tension to enable a deeper feeling of relaxation. You can then employ suggestions (affirmations), your imagination and visualisation techniques to access a future desirable state (your goal). You may also practise self hypnosis to alter the meaning of past experiences.
Practise self hypnosis: Common misconceptionsSome of the common misconceptions about your ability to practise self hypnosis usually relate to the general misconceptions about externally guided hypnosis (i.e. when the hypnotic induction is being externally guided by another person such as a hypnotist or hypnotherapist). These misconceptions of hypnosis tend to be portrayed in the media and convince the audience that:
- You will not wake up from a hypnotic trance: Everyone “wakes up” from a hypnotic trance. Self hypnosis is a natural, relaxed state; if you do fall asleep, you will wake up when you are ready.
- You will lose control of your mind and reality: The “power” of hypnosis is in the subject not the person doing the hypnosis. In the case of self hypnosis you are guiding your own thoughts. You are controlling the whole experience.
- You will weaken your mind and become more suggestible to adverts after hypnosis: There is no evidence that hypnosis makes you more susceptible to general advertising. With self hypnosis, you decide which suggestions that you want to follow.
Practise self hypnosis: What can it treat?Self hypnosis can be used to change your thinking patterns, emotions and behaviour in a variety of issues. You can practise self hypnosis to deal with everyday problems such as the inability to relax, releasing stress, poor concentration, prioritising, general problem-solving, confidence rehearsal to master skills, and reducing emotions like anger. You can also practise self hypnosis to achieve medium to long-term goals. These can include dealing with low self esteem, anxiety, depression, breaking bad habits, addictions such as managing craving when stopping smoking, chronic pain, performance anxiety, sports performance, sleep problems and changing negative eating patterns.
Approaching self hypnosisA common ambition when you first practise self hypnosis is to try and fix deeper long term problems in one session. The bigger problems take dedication and persistence to resolve and a thorough understanding of your core values. Self hypnosis is not a wand waving exercise! Instead, aim to be realistic about your goal. Practise in small steps, achieving small goals rather than miracle cures. First focus your practises on altering day to day issues where you can observe a measurable change. This could be rehearsing some points that you want to present at a meeting, visualising confidence in an upcoming awkward social interaction or problem-solving a hectic schedule to ensure it runs smoothly the following day. By setting small goals in the early stages, you can learn to appreciate your heightened state of awareness that accompanies self hypnosis. This will involve just developing breathing techniques and lowering levels of physical tension. When you can achieve this state, you can then use it for rehearsing something that might be causing you a low level of anxiety or stress e.g. planning what to take on an important trip. It’s incredible what the subconscious mind will present to you in self hypnosis when you have taken a step back from a taxing situation ahead. You can then add these ideas gained from your self hypnosis into your active note list.
Creating suggestionsThe next stage involves using hypnotic suggestions to direct your mind towards your goal. Suggestions can be similar to affirmations, but when used is a hypnotic state, the affirmation can bypass the conscious mind without interference. The affirmation then becomes a suggestion that can be more readily accepted by the unconscious mind. Previously, if you have tried consciously repeating affirmations and found little benefit from the process, the hypnotic state can be what gives the affirmation the “power” to transform it into a “believable” belief. You can use hypnotic suggestions for a whole variety of short-term and long-term goals. You may want to conquer public speaking, build confidence in certain situations like driving or sports performance, build your self esteem, or break a habit like smoking, nail biting or overeating. When creating suggestions, there are certain “mind” rules that your unconscious mind will accept. These are commonly taught in hypnosis and hypnotherapy courses. These “mind” rules will help focus you towards your goal (rather than away from it). When you create suggestions incorrectly, your unconscious mind will simply reject them. Here are some suggestions for your suggestions (!)
- The subconscious mind processes positive thoughts; negative statements will direct your mind further towards the negative state. Try not thinking of an orange! Exactly! Don’t tell your mind what you don’t want; instead tell it what you do want. Saying that "I am not stressed. I was never anxious. I will never feel tense again" will be interpreted as “...stressed...tense...anxious”. Instead, make the suggestion positive e.g. “I am relaxing and feel peaceful. My body is calm and still. I feel empowered and strong".
- Start the suggestion with “I am...” to give it power and affirm what follows on from it. Statements stating with “I want...” will affirm the “wanting” without always having what follows it.
- Phrase your suggestion in the present tense rather than in the future tense. Instead of saying, “I will be more confident”, say, “I am feeling more confident each day”. In response to a future tense structured suggestion, the subconscious mind will reply with “When will it happen? Tomorrow? Next month?”
- Include at least one action word or verb (ending with “ing” e.g. “I am striving...”) in your suggestion to affirm that you are the one taking action towards this positive change. After you take action, it will inspire you to continue your journey and adapt your suggestions.
- Include at least one feeling word or dynamic emotion e.g. calm, secure, liberated, inspired etc. E.g. “I am achieving calmness as I practise self hypnosis”. Select the most relevant emotion that resonates with you. Emotions add energy into your affirmation and can act as a catalyst to change beliefs.
- Create realistic suggestions that complement your existing beliefs. If for example you currently believe that you are at the negative end of the continuum of beauty, then your unconscious mind is likely to reject suggestions that attempt to place you immediately on the positive end of the beauty continuum e.g. “I am the best looking person in the world!” When you start to practise self hypnosis, pitch the suggestions a few steps ahead of you so that you can warm to them. Suggestions can be modified as your belief grows.
- Focus on one goal at a time. Decide your priority and persist with it. Adjust the content of your suggestion as you make progress with your goal. If your goal seems to be hitting a block, use a problem-solving self hypnosis session to understand what may be causing it. Do this by visualising taking a step out of your problem/goal situation and calmly observing the issue objectively from a short distance. Look into the problem noticing a variety of possible solutions. It’s amazing what can be solved in your self hypnotic state.
Ready to practise self hypnosisNow let’s consider the specific technique of how to practice self hypnosis. You are ready when you have identified a realistic hypnotic suggestion. Here is the self hypnosis procedure:
- Find a relaxing and comfortable location
- Change your style of breathing
- Eye focus or eye closure
- Relax your body
- Keep the focus on your suggestions
- Exit point