A couple of weeks ago I started talking about the importance of relaxation and managing stressors in our lives and as promised here is a little information on how to use self hypnosis. I’ll start with a bit of back ground.
What is Hypnosis?
Trance is naturally occurring, and is often simply described as an altered state of consciousness. By definition this is any state that is different in some way from the “normal” waking state. Biologically, trance is similar to the hypnogogic state (transition from waking to sleeping), the hypnopompic state (transition from sleeping to waking) and the dream state. Many people are aware of the dream cycle or ultradian cycle, what fewer people realise is that this cycle continues when we are awake. From this we can conclude that trance is at least partially driven by biological function. We naturally move into a trance like state every 90 to 120 minutes. This phase can be recognised as a “quietening down time” (as described by Milton Erikson) when we perhaps space out for a minute or two or day dream.
We also experience many everyday trances such as drifting off during a power point presentation, getting to the end of a journey without remembering it and general day dreaming. Self hypnosis is using this natural state purposefully to help us relax and to aid us in making personal changes including weight loss. Trance/hypnosis are safe and easy to use.
To use self hypnosis is very easy. I suggest you find somewhere you can be comfortable and free from distractions. You can either sit in a chair or lie down. If you fall asleep that is okay. Some people use this technique to ease themselves into sleep at night. If you want you can listen to some relaxing music or sounds or even a self hypnosis audio.
If you would like to guide your own process you can use the very simple technique outlined below.
Steps for Self-Hypnosis
Set your purpose – make sure your “pre-hypnotic suggestion” is positively stated, simple and general. E.g.
“I am going to enjoy a trance for twenty minutes”
(you will be surprised how accurate you can be if you trust yourself to know when the right amount of time has passed)
Select one outcome. E.g
“I am mindful when I eat and make good choices about food. I am relaxing and allowing my creativity the freedom to resolve any issues I may be facing.”
Link to your values so that your outcome is aligned and ecological. This is to make sure you are choosing an outcome that serves you.
Fixate attention and ask your unconscious mind, e.g. say to yourself:
“allow my eyes to close when I’m ready to begin to work through this and allow my eyes to re-open after I’ve completed my work for this session.”
i. State your purpose and outcome to yourself.
ii. With your gaze still fixated notice what you can see.
iii. Notice what you can hear
iv. Notice what you can feel.
v. Say to yourself “I am going into trance”
vi. Repeat until you feel your eyes naturally close,
At which point relax and enjoy your trance.
Re-orient – as you become aware of your surroundings again get up comfortably and do something else
This is a brief description and some of you may need more assistance. Do email me with your questions and let me know if you would like to attend a one day introduction to self-hypnosis. If there is enough interest I will set up an event.
In August I am running a Hypnotherapy training programme. You will need to have a minimum of NLP Practitioner or have already received some hypnosis training to attend. For more information look on my main website
More on relaxation and managing our stressors next week.