By Rachael Eccles, Clinical Hypnotherapist
Self-hypnosis is a powerful technique where you get yourself into a relaxed but focused state and then influence your subconscious mind. Whether you are an absolute beginner or if you have tried self-hypnosis before this guide can show you how to do self hypnosis in 5 easy steps. After reading this guide you will have a clear understanding of how to practice self hypnosis easily and successful at home. The 5 steps are:
- Get Comfortable: Find a quiet place to relax and be undisturbed by people or noise.
- Relax Body & Mind: Take some deep breaths and let go of tension, then relax your body.
- Be Open Minded: Try to just go with it without thinking too much
- Repetition: Don’t do self-hypnosis just once, repeat it for great results.
- Become Aware & Alert: Open your eyes, stretch and feel great.
What is Self Hypnosis?
Let’s dive in to the 5 steps in a moment, but first let’s define what is self-hypnosis? Self hypnosis is a hypnotic process where you get yourself in a hypnotic trance. This relaxed and focused state of mind is very beneficial in many ways. It can help you tune into your subconscious mind and influence it in ways that help you and make your life easier and better. You can use self hypnosis by guiding yourself through the process or you can use an audio to help. The great thing about hypnosis is that you can do it any time that suits you, (except times where you need to concentrate and focus such as driving). So if you want to learn self hypnosis and go into a hypnotic trance and experience that perfect mental, relaxed state read on on find out how to master it.
Hypnosis is a powerful tool that can be used to help you achieve positive change. A hypnotic trance is a state of focused attention and it is also very relaxing. Hypnosis helps with stress, anxiety, sleep, self control and much more. Read on for 5 simple and easy steps to do self hypnosis at home. Includes tips on how to use a self hypnosis audio.
Is Self Hypnosis Scientifically Proven?
There have been many studies of hypnosis, clinical hypnotherapy, self hypnosis and meditation. There studies usually find there are benefits to practicing self hypnosis. It has been found to help with stress and anxiety and pain management as well as smoking cessation. A general study by the BMJ showed self hypnosis helps with anxiety, read more about that here. Another medical study showed that hypnosis helps noticeably with reducing anxiety and pain Read the full NIH study here.
How to Do Self Hypnosis
When you first get started where going freestyle or using one of our self hypnosis downloads or hypnotherapy CDs it may be helpful to follow these 5 steps to get the most out of the hypnosis. This is just a guide but following these steps will help you relax more deeply, get into a trance state more easily, take on the hypnotic suggestions more fully and therefore gain positive results. Learn how to do self hypnosis either on your own or using an audio recording.
What Can Self Hypnosis Help With?
Reduce stress and anxiety: Self hypnosis is a powerful tool for relaxing and calming your body and mind. Stress and anxiety can be managed and improved significantly with hypnosis, especially if you can commit to regular practice.
Improve your sleep: Hypnosis can be used to help you get to sleep and improve sleep quality. If is often a beneficial side effect of using hypnosis for other purposes but a focused hypnosis about relaxing your body and mind can help you become skilled at quietening your mind, making it easier to get to sleep. Better sleep can in turn improve your health & wellbeing.
Boost Confidence & Self-esteem: When you go into a hypnotic trance your subconscious mind becomes receptive to positive change and suggestion. Positive affirmations of visualizations of yourself feeling and being confident and feeling good about yourself can translate into everyday reality through the power of post hypnotic suggestions. Imagine feeling really confident in all kinds of situations, with repetition of the hypnosis it can work very effectively.
Overcome Fears & Phobias: Fear responses are automated and happen quickly, so if you have a phobia it is difficult to rationalize it and use willpower to overcome it – it is far too deep rooted in the subconscious for that to work for most people. Hypnosis though, helps the positive new response become accessible and retrievable by the subconscious mind. The automatic fear reaction can change from fight or flight and panic to a quiet moment of calm where a better response can replace the phobic reaction. Read our huge list of phobias here.
Weight loss & Healthy Eating: Hypnosis can help you lose weight by assisting the change in habits that is required, such as to stop snacking or reducing sugar. Weight loss is built on a change in habits that is comfortable and realistic enough to maintain. Hypnosis can help you to feel good about eating less and helps build motivation to lose weight and eat right.
Self Hypnosis Can help you:
- Feel calm & relaxed
- Reduce stress
- Sleep better
- Boost your confidence
- Increase motivation
- Overcome problems
- Feel stronger
- Self improve
- Break habits and addictions
- Overcome fears
5 Steps
Step 1. Find a Comfortable, Quiet Place for Self Hypnosis
Find a safe, preferably quiet place to relax and practice or listen to your self hypnosis audio. Choose a time and place that suits you well. This needs to be a place where you will not be disturbed for 30 minutes.
Prepare: Before you start, switch off phones so you wont be disturbed. Get comfortable – loosen clothing and take your shoes off. You might want to lie down on your bed or sofa, or perhaps sit in a comfortable chair. Perhaps get a pillow or cushion behind your head and maybe a blanket or sweater to make sure you don’t get too cold as you will be very still for a while. Make sure you are comfortable and not slouching. Do not try to use self hypnosis audios in situations where you need to be alert or if you are driving, using machinery and you need to stay alert.
Step 2. Relax Your Body and Mind with Slow Deep Breathing
Freestyle self hypnosis: Before you start to relax too much, think about what you want to achieve from the hypnosis. Imagine what that might look like and feel like for you. Set the intention just by affirming it to yourself right now. As you begin to relax you can think about how different you could feel or be according to the changes you are aiming to achieve.
If using a recording: Set the recording to play and try to relax without forcing it or trying too hard. Perhaps start by slowing down your breathing. As you listen you will relax more and more, but initially when you first listen, your conscious mind might be a little more alert, wanting to hear what is on the audio, this is perfectly normal. Next time you listen you will relax more deeply. We recommend listening to the audios with headphones or earbuds in order to reduce distractions and focus fully on the words, visualizations and suggestions in the audio.
How to get into a relaxed state: You might want to dim the lights and perhaps play some relaxing music on a low volume. Get comfortable, lie down or lie back in a comfy chair and close your eyes. Focus on your breathing start by taking some deep breaths. Next take some short breaths in and longer breaths out as if you are trying to get all of the air out of your lungs as you exhale, do this a few times and notice how calming it is. The reason breathing like this and exhaling fully is so effective and helping you relax is that is triggers the parasympathetic nervous system which helps you let go of tension, relax deeply and feel calm.
Positive changes with Hypnosis: When you are ready, just let your breathing go relaxed and natural and effortless. This is the point where you can being to focus on progressive relaxation of your body. Focusing on your feet and and toes and relaxing them and moving up a little at a time through your body and visualizing the muscles relaxing more and more. As you slowly complete this process you should find that you feel very comfortable and relaxed. Now it is time to focus on the intention using affirmations, and picturing yourself feeling and behaving in the new positive way.
Alternatives to progressive relaxation: You may prefer to have a focal point instead of working through the muscles and relaxing them, or you can do this in addition. Select a focal point, this could be a dot on the wall or ceiling or traditionally, a lit candle, as long as it is something fairly small and static it will work for this purpose. State at your chosen focal point until your eyes feel heavy, as you do this try to think only of that focal point and nothing else, after a while you will find your eyes want to close. Let them close and begin to focus on your goal.
Step 3. Keep an Open Mind During Hypnosis
While you visualize the positive changes coming into your life, try to be open-minded about the process. There is not a set way you are meant to feel, everyone is different, for some people the results are fast and noticeable and for others it takes longer. When you try to learn how to do self hypnosis you think of or listen to positive suggestions and ideally, try to be positive or at least neutral about what you are visualizing. You may get thoughts pop up like “this will never work.” Do not listen to that doubting cynical voice it is the part of your mind that resists change, but to improve something requires positive change. Open your mind to the possibilities.
Find what works for you: When you are learning how to do self hypnosis you will find some things work better than others. You may prefer to sit up rather than lie down for instance. With practice you will find what works for you. A positive mindset will give the hypnosis chance to work. If you are negative about it it simply won’t work. Feeling negative when you hear the suggestions for change means you are literally rejecting the idea as you hear it. With practice you can be passive or positive about what you are hearing.
Step 4. Repeat Self Hypnosis Regularly
When looking at how to do self hypnosis, regular practice is essential. If you think about it, you are trying to change an idea that is rooted in your mind, be it the desire to smoke tobacco, or wanting to boost your self esteem. The ideas need to be changed to positive, helpful ones, that is the point of the hypnosis. Therefore repetition will help make those changes happen as this reinforces the effect with the repeated suggestions helping you form new habits. You need to be committed to the changes you are making and so it is an absolute must that you use the recording daily at first.
Daytime or Bedtime: Most of our audios have 2 or 3 tracks, some have only one track. On the single session self hypnosis audios, we recommend that you listen to it every day for 21 days, then use once or twice a week for 2 weeks, and then as and when required after that. With many of our titles they have a daytime and a bedtime track, in this case you could listen to just one track, according to what suits you but if you want you can listen to both of the tracks.
Mini Hypnosis Booster: Some of our self hypnosis audios have a third track, this is a mini hypnosis booster lasting about 5 minutes. It is designed to enhance the effects of the main tracks, so is to be used in conjunction with the full tracks rather than instead of. The mini track is useful to use when you don’t have time for the full one, or just before going into a potentially triggering situation. If practicing self hypnosis without a recording you can easily incorporate mini reminder hypnosis sessions when the opportunity arises.
Deeper Hypnosis: With practice you will find it easier to get into a hypnotic state, easier to remember the steps and you will probably go into a deeper hypnotic trance. This is because you will feel more familiar and comfortable with it and because practice helps you develop the skill of letting go and achieving that focused yet relaxed state.
Step 5. Return to Full Awareness
After the process, when you are ready you can slowly and gently bring your awareness back to the present moment. Stretch, open your eyes and notice how good you feel.
Tips:
- Initially at least, use a guided hypnosis audio.
- Don’t do self hypnosis straight after a big meal
- Practice on a regular basis
- Have a positive mindset
- Try journaling to see how you progress.
Common Mistakes with Self Hypnosis
Unsuitable environment: Interruptions by people, pets, noise and phones or doorbells with make it impossible to do self hypnosis
Unrealistic expectations: If you have low self-esteem and you learn self hypnosis to fix this it won’t happen in just one session for many people Usually it needs several.
Overanalyzing yourself: Try to relax and go with it, you don’t have to get everything perfect
Misunderstanding what it should feel like: You are relaxing and focusing, its not a dramatic experience.
Trying to hard to relax: Trying to hard is like attempting to force yourself to go to sleep, just let it happen
Not setting clear intentions: If you do not decide clearly in advance what you want to work on and you are not using a recording you may get little result from it.
FAQs
How long does self hypnosis take to work?
Many people notice a difference immediately afterwards, but for lasting change or changes that are significant it is best to repeat the process at least a few times. Try it and see how you get on, you could practice it most days for a week and then once a week for the next 2 to 3 weeks. This way with persistence you are giving it a proper chance to work well for you.
is self-hypnosis dangerous?
Self hypnosis is a state of relaxation so it is safe. However while there are not really any dangers to it, there are precautions to bear in mind. You should never use or practice hypnosis while driving or using machinery or appliances. It is advisable to not use hypnosis when under the influence of drugs or alcohol. Anyone with a severe mental illness would be advised to check with their doctor before embarking on any self help or self treatment practice like meditating or using hypnosis. A rare form of epilepsy where seizures are triggered by deep relaxation or sleep can potentially trigger a seizure just because it involves relaxing, if you have this rare type of epilepsy simply check with your doctor or neurologist first.
How often should you practice self hypnosis?
Ideally do it daily as part of your daily routine. If you are doing your own hypnosis you can do just short sessions of say 5 to 10 minutes. If you use one of the Rachael Eccles hypnosis downloads most of the daytime tracks are about 25 -27 minutes long and many include a mini 5 minutes session so it is not a lot of time to commit to. If you are trying to make positive changes in your life this time is well worth investing.
Why is the self hypnosis not working for me?
If you find you are not noticing changes after practicing self hypnosis it could be that you have not persevered for long enough for the changes to take effect. Check the following possible blocks: Are you being interrupted or disturbed while practicing? Do you truly want the change you are aiming for?
Should I use a recording or do it on my own?
When getting started with hypnosis it is best to use guided recordings or hypnosis downloads. This way you can focus just on relaxing and go along with the process as it guides you through.
Can self hypnosis help anxiety?
Self hypnosis is very similar to meditation and it is wonderful for anxiety, especially if you use a guided recording at first. A guided session keeps you focused and makes it easier to visualize positive outcomes and establish a clear image of a calmer version of yourself.
What if I fall asleep?
A lot of people will see the risk of falling asleep as a great potential bonus of practicing self hypnosis. Because you are aiming to relax deeply, there is certainly a chance you may fall asleep but if you are concerned by this, try sitting upright rather than lying down and practice in the morning when you are awake and alert.
What is the best time of day to do self-hypnosis?
It can be any time of day that you have a bit of free time and are likely to be undisturbed. Many people get in a routine with self-hypnosis and do it firs thing in the morning. If you are working on something like confidence or motivation, this is helpful as you can literally test it out straight away. If you are working on sleep problems then of course bedtime is the best time. A good routine can be easier if you always do self hypnosis at the same time each day, but whatever works best for you is absolutely fine.
What if your mind wanders during self-hypnosis
If your mind wanders when practicing self-hypnosis there are important factors to consider; if you are freestyling your self-hypnosis then the process has effectively stopped once your mind wanders off. However, may be very pleasant and may be calming, de-stressing and relaxing for you. Ideally though, once you realize, you should bring your attention back to focus on the goal of the hypnosis.
Audio Hypnosis: If you are listening to an audio hypnosis and your mind wanders off then that is absolutely fine and could be considered optimal as it suggests you entered a hypnotic trance and your subconscious can hear the positive suggestions and gain the benefits.
How should I track my progress with hypnosis?
Keeping a journal is a good idea as it can help you see what has changed and how you have progressed. A lot of people find their friends, relatives and colleagues notice change happening before they realize themselves.
List some common mistakes to avoid?
Don’t listen once and decide it didn’t work. Prepare and create a cozy relaxed space to practice self-hypnosis. Recognize resistance when it occurs such as if you are giving something up like chocolate, part of you wants to fail in a sense. Set goals realistically. Test it out in real life situations. Repeat the same self-hypnosis again and again if you want it to work.
What are the benefits of self hypnosis?
Self hypnosis is very relaxing so regardless of what you are planning to work on the experience should be pleasant, relaxing and may reduce anxiety and stress. After practicing self hypnosis you may feel energized, motivated, relaxed, calm and many more potential positive effects.
Why practice self hypnosis?
You can do self hypnosis easily on your own, you simply need to relax and have an intention in mind before you start. Using self hypnosis downloads (audios) can help, and we have a vast range in our online store so if you would like to browse the store go to hypnosis downloads & CDS. Hypnosis can help in so many areas of life, from helping you with stress to improving your wellbeing. Give it a try and see how you get on. We have one of the biggest ranges of hypnosis downloads in the world, so browse the store and start making positive changes today.
Hypnosis vs meditation explain the difference
Self hypnosis and the hypnotic trance are very similar to meditation. Both involve focus and relaxation combined. The difference is that often a meditation has no specific goal in mind it is a practice in and of itself that can help improve mental and physical health through relaxation and calm, especially if it is practiced regularly. Hypnosis is more goal oriented, it is designed to be used to influence the subconscious mind.
Will I lose consciousness?
Hypnosis is a natural focuses mental state, you do not lose consciousness in fact you are aware of what is happening and you can stop the process and open your eyes at any time. People sometimes get the idea that hypnosis is spooky, this may happen because it has previously been portrayed that way in films. Hypnosis is like being in a daydream, it is a pleasant experience and you do not lose control or consciousness.
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Rachael Eccles is an Advanced Certified Clinical Hypnotherapist with over 20 years of experience. She is fully licensed and registered with the GHR GHSC and CNHC.
Rachael specializes in weight loss hypnosis, anxiety reduction, habit change, phobias and confidence hypnosis. She has created one of the world's largest catalogues of hypnosis downloads and meditation audios (over 700).
Rachael has been featured as an expert on hypnosis and behavioral change on BBC radio, Hello Magazine, Thrillist and many more. Her approach combines clinical hypnotherapy, mindfulness and NLP principles to help create lasting powerful change. Go to the Shop