The technique call auto-hypnosis is merely hypnosis inducted by oneself, in which the individual can control the trance from the beginning to the end; with the advantage that can be practiced at home every time we want or can. But in order to do it correctly, it’s necessary to learn some basic steps.
Since the hypnotic state is essentially a deep relaxation state, where the attention is focused in the inner mind, it is absolutely necessary to put the body in complete relaxation before one can explore the subconscious mind and do what is needed for achieving any transformation.
Let’s begin then with this first state, by using one of the most common techniques of relaxation.
Choose a quiet place, where you cannot be disturbed, preferably with little light. Sit down in a comfortable chair or lie on a bed. If you want, you can use relaxing music and/or aromas. Now, when you’re ready, follow one of these techniques:
1- Controlled breathing. Close your eyes and breathe deep and rhythmically through your nose, using for instance, a count of four seconds. Inhale counting mentally to four. Hold your breath for four seconds, exhale counting to four, and finally wait four seconds before inhale again. Repeat the cycle many times paying attention to every step of this cycle. Soon you will be relaxed.
2- Tension/relaxation. With your eyes closed, focus on your feet, tense them for a while and immediately relax them. Right away, move on to your calves and repeat the exercise, then do the same with your thighs, your buttocks and so on with every part of your body.
3- Metallization. Use your imagination and your senses for recreating a pleasant situation, for example, being lying down on a beach, listening to the sea waves, looking at the sky and feeling happy. Or maybe you prefer imagine you are in a forest, walking pleasurably, looking at the sunshine through the trees, listening to the birdsong and the relaxing sound of a creek. For many is better to imagine going down an escalator or walking a long corridor to reach a profound relaxation.
4- Staring. Emptying your thoughts and breathe quietly while staring at an object, e.g. the candle’s flame; a point on the wall, or an image with optical effect until your eyes close.
5- Recordings. Listen to recordings specially designed for relaxation and/or induce hypnotic trance.
These are some of the most used techniques of relaxation. Of course there are a lot, and variants of each. Even more, you can combine them each other or invent your own technique.
Once you learn to relax it’s time to use positive suggestions for reprogramming your mind. You may use existing ones, but I think it’s better to create your own suggestions. I invite you to read my next post in which I will give some clues about auto-suggestion, and something important, how to behave during the hypnotic trance.
