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Self hypnosis is a fundamental and universal human trait. We’re all doing it, all of the time, often without even knowing it. It would be impossible to get through the day without doing it, in fact.
Trance is really just a focused state of attention – so if you’ve ever been fascinated by a TV show, a piece of music or a passing cloud, then you’ve been in a trance. Attention can also be focused inwards, of course. Those times when you’ve stared out the window, thinking about what you should have said to someone twenty years ago, are also a form of hypnotic trance.
But self hypnosis can be so much more than just woolgathering. By taking control of our natural self hypnotic tendencies, we can solve problems, bring about positive changes in our behaviour, experience a resourceful state, boost our energy, and so on.
To begin your self hypnotic practice, all you really need to do is find somewhere where you can sit comfortably for a while without being disturbed. It’s also a good idea to self hypnotise with some form of intent – perhaps to mentally rehearse something that you’d like to go well, or to deeply relax after a stressful day at work.
Some people also advocate setting a time limit and a “safety catch” suggestion. In practice, it’s probably unlikely that you’d be so catatonically in trance that you wouldn’t hear the smoke detector going off, but if it makes you feel more comfortable, you could say something to yourself along the following lines;
“It’s my intention to relax into trance for the next ten minutes, in order to x. If anything happens that requires my urgent attention during this time, I will immediately come back to everyday awareness, ready to deal with it. After ten minutes, I will come back to the room feeling relaxed and refreshed and alert.”
The following are both reliable methods for self hypnosis.
The Body Scan
1. Allow your eyes to close, and become aware of your breathing.
2. As you breathe out, imagine a sensation of relaxation at the top of your head – this can be a feeling, or a colour, or even a sound.
3. With each out-breath, imagine that sensation of relaxation travelling down from the head, to the face, to the shoulders, to the arms and hands, and so on down the body.
4. Repeat, being curious to note that you can relax a little deeper each time that sensation of relaxation moves down the body.
5. Drift gently and naturally into your main self hypnotic work.
6. Come back to the room whenever you’re ready.
CALM Technique
This self hypnotic induction was devised by the therapist David Botsford.
1. Begin to focus your attention on your breathing, breathing slowly and deeply. Notice what happens when you breathe out for longer than you breathe in.
2. Each time you breathe out, silently say the word “calm” to yourself.
3. Each time you breathe out, see the word “calm” written in front of you.
4. Let your eyes close any time they want. If they want to remain open, that’s OK.
5. Drift gently and naturally into your main self-hypnotic work.
6. Come back to the room whenever you’re ready.
The wonderful thing about self hypnosis is that it’s one of the few times in life when you can only ever be right. Just like the old man in the story, who survived a fall into the river by accommodating himself to the flow of the water, so you can accommodate yourself to the experience of trance as it unfolds. Go with it, and see where it takes you – and the more you do it, the better it gets!
One popular use for self hypnosis is that of weight loss. Can self hypnosis really be used to shift the pounds? In the next article, we’ll find learn more about Self Hypnosis For Weight Loss.
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