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Lifestyle: Self Hypnosis To Reduce Stress
How to hypnotize yourself
Now that you have a very basic understanding of how the conscious and subconscious mind work, your
first step is to learn how to put your mind in an Alpha state yourself in order to facilitate the changes
that need to be made. Since self-hypnosis is simple to learn we will begin with that modality and give
you several examples that you can use for self-hypnosis.
The first thing you need to do is learn how to hypnotize yourself. There are three tools that you will
be using: suggestion, concentration and imagination. If you have a good imagination you will have
no trouble mastering these techniques very quickly.
It is important not to try too hard. The whole concept is to just relax and let yourself go. If you try
too hard you will become tense and this is exactly what you don’t want.
Also ignore any analytical attitude. If you don’t, you will keep the conscious mind awake and the whole
object of hypnotizing yourself is to relax.
Relax and let yourself go
We assume you want to hypnotize yourself or wouldn’t be doing this. You can’t go into self-hypnosis
against your will. Therefore you can’t do it unless you follow the rules.
Before we begin, it is important to realize that there is no set “script” to the verbiage of a hypnotic
trance. There are different techniques used by pioneers in hypnotherapy. The first technique was
developed by one of those pioneers. His name was Charles Tebbetts who was already a teenager
by World War I. Charles is known for his comment that, “all hypnosis is self-hypnosis, and the power
is in the mind of the person being hypnotized.”
Our first technique is called “Fractional Relaxation,” and is one of the best induction methods for
beginners. It takes a little longer than some other formulas, but it’s a great conditioning technique
for faster methods which can be more easily learned later. It relaxes the body completely, often to
the point of partial or total loss of bodily awareness. Tension is released and the conscious mind
drifts in and out of awareness of the surroundings, often viewing mental images of forgotten events
from the subconscious. Here’s how you do it:
Lie down on your back, arms parallel to your body, fingers loosely outstretched and palms downward.
Separate the feet by eight or ten inches so that no part of your thighs are touching. Use a pillow if you
wish, and make yourself as comfortable as possible. Remove or loosen clothing that binds you in any
way and remove your shoes if they are tight. The idea is to get comfortable and relaxed.
If you are recording this procedure, use the second person throughout, but if you intend to use it
without a recording, memorize it in the first person. It is given here in the second person so it may
be read directly from the book into the microphone. Start reading in a soft voice, rather slowly, and
gradually slow down more and more, drawing out your words and pausing often between sentences.
Your voice and the pace of your speech must suggest drowsiness and relaxation. Speak in a very
Now let’s assume you are in the described position, and are listening to your voice coming from your
recorder. He is what you should hear:
“Fix your eyes on a spot on the ceiling and take three long, deep breaths. Inhale, hold the air in
your lungs for three seconds, and as you exhale slowly, you will relax all over. Now let’s take the
first breath. Inhale. (pause) Exhale – Sleep now (pause) Now another deep breath, even deeper
than before. Inhale. (pause) Exhale – Sleep now. (pause) Now another deep breath, even deeper
than before. Inhale. (pause) Exhale – Sleep now. (pause) Now as your whole body begins to relax,
and as every muscle and nerve begins to grow loose and limp – your eyelids also become heavy and
tired. They grow heavier and heavier, and will close now. The lids have become so tired and so
heavy, it would be difficult to open them, but you have no desire to try because you want them to
remain closed until I tell you to open them. (pause)
Now, I want you to concentrate all of your attention on your right foot. Relax the toes of your right
foot. Imagine they are like loose rubber bands dangling from your foot. (pause) Let this loose feeling
spread back through the ball of the foot, and then all the way back to the heel. (pause)
(Drag out the word all and speak very slowly fro this point on, pausing between ALL sentences.)
Now, let this relaxed feeling go up into the calf of the leg. Let the calf muscles go loose-and-limp
and LA-A-A-ZY. (long pause) And now, while your muscles and nerves are relaxing, let your mind
relax also. Let it drift away to pleasant scenes in your imagination. Let your mind wander where
it will, as you go deeper – deeper into drowsy relaxation. You are breathing easily; all of your cares
and tensions are fading away, as you go deeper – d-e-e-p-e-r into drowsy slumber. Every breath
that you take – every noise that you hear makes you go deeper, deeper, into pleasant, comfortable
Now let the wonderful wave of relaxation move from your right calf up into the large thigh muscles.
Let them go loose and limp. The right leg is now completely relaxed and comfortable. (pause)
Now the left foot. The toes relax, the whole foot relaxes just as the right one did – limp and lazy.
Let the feeling of pleasant relaxation go up into the left calf. Let the calf muscles go. Your legs
are feeling heavy like pieces of wood. As you relax the left thigh muscles, they feel heavier and
heavier and you become more and more drowsy. Now as the wave of relaxation moves upward
through your hips and abdomen, you let go more and more. Think of your abdomen as an inflated ball.
Your are letting the air out of the ball and it spreads out and relaxes completely. Stomach and solar
plexus relax. Let them go – as you go further into deep – deep slumber. (pause)
(slowly) The fingers in your right hand are now relaxing and so is your wrist. Now your forearm
relaxes. On up to your right shoulder – your whole right arm is relaxed and numb. You probably
feel your fingers or your toes tingling. This is a good sign, so continue to go deeper. And now,
just go on over, into a deep, deep hypnotic sleep. (pause)
The fingers on your left hand are completely relaxed. Your hand and forearm are letting go.
Up, through your elbow, to your upper arm, relax. Now the left shoulder, let go – loose, limp and
lazy. Now relax all the large back muscles, from your shoulders all the way down to your waist –
let them all go limp and loose. (Remember, plenty of pauses. Continue to speak softly and
Relax the muscles in your neck. Let your jaws separate and let the chin and cheek muscles
go loose and rubbery. (pause) Now let your eyes go. Let them go completely – relax and feel
comfortable and good. Relax the eyebrows too and the forehead. Let the muscles rest.
Back across the scalp – let the entire scalp relax – from the forehead all the way back to the
back of the neck – all relaxed – all resting – all loose. You are now completely relaxed.
Your body feels boneless. You are going deeper and deeper into restful hypnosis.
Your mind is experiencing a wonderful feeling of tranquility. Your subconscious is now receptive
to the helpful suggestions I am now going to give it.
(At this point the suggestion is given to
the subconscious mind.)”
"Rapid Induction Technique" of Self Hypnosis
What we are using in this next example is a variation of the Fractional Relaxation Technique
called the “Rapid Induction Technique.”
1. Make yourself as comfortable as you can on a mat, a couch or a chair.
2. Inhale deeply and exhale, releasing all muscular tensions everywhere in the body. Continue
to breathe naturally, easily and gently.
3. Close your eyes. Focus your attention gently on your subconscious mind and give it the following
commands silently and in sequence:
a. Address yourself by name. (The name or nickname to which you usually respond automatically
when called by another person. Say silently to your subconscious mind, “I WANT YOU TO RELAX,
VERY DEEPLY, NOW!”
b. Let go and let down. Feel your mind, your emotions and your physical body sink quickly and
deeply into relaxation, drifting ever deeper and deeper until you reach a plateau of relaxation.
c. At this point, again address your subconscious mind by name and once more say silently to
yourself, “I WANT YOU TO RELAX MORE DEEPELY, NOW!”
d. Feel yourself plunging deeper into relaxation, going down further and deeper until you reach
another plateau of relaxation.
e. Once again, address your subconscious mind quietly, silently, by name and repeat the command,
“I WANT YOU TO RELAX MORE DEEPLY NOW!”
f. And finally, once more, address yourself in a silent whisper, calling yourself by name and giving
yourself a final command, “I WANT YOU TO RELAX MORE DEEPLY NOW!”
g. At this time you should reach a very effective level of deep relaxation when you can give yourself
very effective suggestions toward achieving your desired goals.
h. You may give yourself suggestions in the form of visualizations, positive verbal suggestions,
altered feelings or emotions such as:
- Visualizing your ideal configuration and weight.
- Replacing any fears, anxieties, depressions or other negative feelings by a sense of self confidence,
optimism, pride or other positive emotion through verbal suggestions and suggested feelings.
- Permitting a feeling of deep pervasive peace to envelop you.
- Suggesting to your subconscious mind – time contractions – for example, that the next hour will
seem like only ten minutes have passed.
- Any other suggestions consistent with your selected goals.
4. With daily practice for about two weeks, using this Rapid Self Induction Technique, you should be
able to put yourself
into an effective level of deep relaxation, within 30 seconds whether lying down, sitting or standing up.
5. After you have mastered the Rapid Self Induction Technique, with an additional 1 to 3 weeks of
daily practice to achieve a state of deep, effective relaxation within 1 to 5 seconds merely by closing
your eyes and silently saying to yourself, “RELAX.” This almost instant self induction should be
practiced consistently in all positions (lying, sitting and standing) to maintain proficiency.
Create your Suggestion
Now that you have learned how to induce an advanced state of relaxation, you must learn how to
structure the suggestion you would like to teach to your subconscious mind.
The subconscious mind must obey suggestions as though they were orders. While in hypnosis, with
the conscious mind somewhat inhibited, it is possible to reach the subconscious mind directly with
the suggestions that you want it to program.
It is very important to understand that the subconscious operates without the benefit of your
conscious reasoning. Therefore you must be extremely careful with wording your suggestions.
Structure them correctly and the subconscious will carry them out for you faithfully without conscious
effort of any sort. Your motivation must be strong.
Start your suggestion with your motivating desire:
- Because I have a strong desire to live stress free, highway gridlock no longer upsets me”
- “Because I have a strong desire to have an attractive, slim figure and because I enjoy wearing a
size nine dress my body no longer requires more calories than it needs to live healthy”
There are examples of two complete auto suggestions. A couple of factors are important. You must
always phrase the suggestion in the present tense as if the action has already occurred. You must
never mention the negative behavior you wish to eliminate.
Suggest action, not the ability to act. In other words, don’t say, I have the ability to live stress
free. . . .and so on. You must be specific.
Use repetition when writing your suggestion. Repeat it, enlarge upon it and repeat it again in
different words. Embellish it with convincing adjectives. Repeat your suggestion daily until it
becomes entrenched in your subconscious.
NEXT: More Stress Reducers
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