You do not need a hypnotist to experience hypnosis. In a sense, all hypnosis is self-hypnosis: the practitioner gives directions, but you are the one doing it. With a little practice you can give those directions yourself.
Here is a routine that takes about ten minutes.
Before you start
- Pick one goal. Calmer before meetings. Falling asleep more easily. Less tension in your shoulders. Keep it specific.
- Write a suggestion. One or two short sentences, in the present tense, phrased positively. “I feel calm and steady when I speak” works better than “I won’t be nervous.”
- Find a safe spot. Sit or lie somewhere you will not be disturbed. Never practise while driving or doing anything that needs your attention.
The routine
1. Settle (1 minute)
Sit comfortably. Pick a spot on the wall slightly above eye level and rest your gaze on it. Take three slow breaths, letting each exhale be longer than the inhale. On the third, let your eyes close.
2. Relax the body (3 minutes)
Move your attention slowly from the top of your head to your toes. At each area — forehead, jaw, shoulders, arms, chest, stomach, legs, feet — silently say “relax” and let the muscles soften. There is no need to force anything. Noticing is enough.
3. Deepen (2 minutes)
Imagine a staircase with ten steps leading down to somewhere you find peaceful. Count slowly from ten to one, taking a step with each number and telling yourself you are becoming more relaxed as you go. At the bottom, step into your peaceful place and take in the details: what you can see, hear and feel.
4. Suggest (3 minutes)
Repeat your suggestion slowly, several times. Then picture it happening. See yourself in the situation, behaving and feeling the way you want to. Make the picture as vivid as you can. The imagery matters as much as the words.
5. Return (1 minute)
Count from one to five, telling yourself you are becoming more alert with each number. At five, open your eyes, stretch, and take a moment before standing up.
Tips that make a difference
- Practise daily for two weeks before judging whether it is working. It is a skill, and the first few sessions are usually the weakest.
- Do not chase a feeling. There is no special “trance” sensation to wait for. Relaxed and focused is all you need.
- Wandering thoughts are normal. Notice them and come back to the script.
- Record it. Many people find it easier to follow their own voice on a recording than to remember the steps.
When to get help instead
Self-hypnosis is fine for everyday stress, sleep and confidence. For anything more serious — trauma, depression, a medical condition, or a history of psychosis or dissociation — work with a qualified clinician rather than going it alone.
Next in the series: Hypnosis for Anxiety and Stress: What It Can and Can’t Do
This article is for general information and is not medical advice.