Wednesday, 7 August 2013

A Simple Guide to Self-Hypnosis




In my hypnotherapy practice, I teach my clients self-hypnosis techniques. Self-hypnosis is a wonderful skill to have. Using self-hypnosis you can:
focus your thoughts,
relax,
relieve stress,
see things from a new perspective and
have a greater clarity of thought.

Hypnosis is often seen as slightly mystical, or as being a difficult state to achieve. However, in reality, hypnosis is similar to daydreaming and we enter hypnotic states many times during the day. Therefore, learning to enter hypnosis yourself (self-hypnosis) is actually surprisingly easy and I'm going to give you a couple of methods here.


Self-hypnosis method 1 – read through all the instructions before starting


1.       Get yourself into a safe and comfortable position. Make sure that it is safe close your eyes and that you are unlikely to be disturbed. Lying on a sofa or a bed is ideal.

2.       Close your eyes and make yourself as comfortable as possible

3.       Take deep, slow breaths. With each breath imagine breathing in calmness and relaxation and breathing out any tension or worry.

4.       Continue for a few minutes, breathing in calmness and relaxation. Breathing out any tension or worry.

5.       Some people like to imagine the calmness and relaxation as a white colour they are breathing in.

6.       You could also imagine the tension and worry to have physical qualities as you breathe them away from yourself.  

7.       Your mind may wander, and that’s fine. Whenever you notice your mind wandering just bring it back to your breath.

8.       In your imagination, imagine yourself at the top of a flight of stairs. You are stood at the top of the flight of stairs, looking down. As you look down you can see ten steps leading gently down. Take the time to make this image as clear as possible in your mind.

9.       Walk down the stairs one by one as your count down in your own mind from ten to zero.

10.   With each step you walk down and with each number you count down, imagine that you are relaxing more and more.




Self-hypnosis method 2 – read through all the instructions before starting


1.       Get yourself into a safe and comfortable position. Make sure that it is safe close your eyes and that you are unlikely to be disturbed. Lying on a sofa or a bed is ideal.

2.       Close your eyes and make yourself as comfortable as possible

3.       Imagine, just imagine don’t actually do it, tensing every muscle in your body. Imagine tensing your whole body from the top of your head to the tips of your toes. Hold that feeling of tension for a couple of seconds.

4.       Now imagine letting go of all that tension and relaxing the whole of your body. You can allow your body and all your muscles to really relax and let go. Actually relax all the muscles.

5.       Imagine tensing all of the muscles in your feet. Imagine curling your toes and tensing all the muscles in the feet.

6.       Then, just relax the feet as much as you possibly can. Allow all the muscles in the feet to just relax and let go.

7.       Allow the feet to remain completely relaxed. Now tense all the muscles in your legs. Tightening the muscles in your calves and thighs. Hold that tension for a couple of seconds.

8.       Then, let go. Allow all the muscles in your legs to relax.

9.       Continue to imagine tensing and then actually relaxing all of the muscles in your

a.       Abdomen

b.      Lower back

c.       Upper back

d.      Chest

e.      Arms and hands

f.        Shoulders and neck

g.       Face and head

10.   Let your mind relax too and think of a place where you feel really comfortable, safe and secure. Really vividly imagine yourself being in that comfortable, safe, secure place.




Coming out of hypnosis

Once you have finished your hypnotic technique your can bring yourself out of hypnosis by counting from one to five in your mind. As you reach the count of five your eyes will open and you will feel awake and energised.

Mastering self-hypnosis has many wonderful physical and psychological benefits. If you would like more information do get in touch on www.cs-hypnotherapy.co.uk.

Useful tips and advice are also on my Facebook page. Join the Facebook community   http://www.facebook.com/CatherineSwatridgeHypnotherapy