Self-Hypnosis: A Professional Guide to Mental Training and Control

Self-hypnosis is an effective method to train your mind, allowing you to take control and actively participate in the changes you seek.

By following the steps outlined below, you can guide yourself through the process of self-hypnosis, reinforcing positive changes and communicating them to your unconscious mind.

This technique can be successfully applied for anger management, pain relief, anxiety reduction, motivation enhancement, lowering blood pressure, and eliminating sleep disorders. Mastery of self-hypnosis can also improve concentration, memory recall, promote optimism, and help control strong emotions.

Steps for Self-Hypnosis:

Preparation

• Find a quiet room and sit in a comfortable chair. While some may prefer lying down, especially for sleep induction, sitting upright can be more effective. Place your feet flat on the floor, rest your hands on the chair’s arms, and focus your eyes on a point in front of you. Relax your body.

Goal Setting

• Clearly imagine your goal. Focus on what you want to achieve during this session.
• Induction
• Lift the index finger of your dominant hand. Without moving your head, look up at the ceiling. Take two or three deep breaths, feeling your eyes grow heavy and wanting to close. When ready, exhale and lower your finger, mentally saying the trigger word “SELF HYPNOSIS.” Feel a wave of relaxation flow through your body.
• Deepening Relaxation
• .Visualize walking down a staircase of relaxation. With each exhale, imagine taking a step down, counting from 10 to
• Use deepening suggestions such as “relax” or “deeper and deeper” with each step. At the bottom of the staircase, enter your safe place, a space filled with positive resources and feelings. Stay there as long as you like.

Visualization and Affirmation

• Allow the sense of your safe place to fade while carrying the positive feelings with you. Visualize a future scenario where you are your ideal self, achieving your goals. Make this visualization bright, clear, and compelling. Repeat affirmations such as “Each and every day I feel more and more _______ and _______ in every way, and it feels great” ten times to reinforce the suggestions.
• Afterward, return to your safe place. Affirm that “Every time I do self-hypnosis, I go even deeper, relaxed even quicker, and it feels great.” Use this time to embed any other positive suggestions you wish.
• Emergence
• .When ready to end the session, either due to hunger or a need to move on with your day, return to your safe place and ascend the staircase, counting from 1 to 10. Provide yourself with positive suggestions as you emerge, ensuring you feel great and prepared for a wonderful day. If you intend to sleep, count from 1 to 3 and affirm, “Session over, sleep.”
• This practice forms the core of my daily routine. With consistent practice, self-hypnosis becomes more automatic and easier to achieve. Adapt the approach to suit your needs, and experiment to find what works best for you.

Enjoy the process and the benefits it brings!