Self Hypnosis Quickly
Eye-fixation, attention-to-breathing, self hypnosis induction
The self hypnosis induction method I’m introducing today is brief, direct and helps to produce a physiologically calm, relaxed state.
In this technique you focus your visual attention, while at the same time internally focusing on your breathing. When you are calm and relaxed, your breathing tends to be slow, regular, even and rhythmic. In this state you tend to breathe more from your diaphragm and belly and less from your upper chest. Breathing from your diaphragm is a more natural and comfortable way to breathe. However when you are restless, nervous, anxious, tense or in pain your breathing tends to reflect this, being uneven, shallow, quick, more irregular and even laboured. Breathing tends to come more from your upper chest, back and shoulders. When you concentrate on your breathing, without trying to change it in any way, your breathing tends to slow down to its own rhythm, exerting a calming influence on mind and body, providing a pathway to relaxation and self hypnosis.
Settle into a comfortable upright posture with arms and legs uncrossed.
Focus your attention on a spot on the wall in front of you (or an object/picture etc) allow your focus and attention to become fully absorbed in that spot – notice all the tiny details of that spot – while keeping your head and eyes completely still. As you do this become aware of your breath, don’t try to change it in any way or stop it from changing – remain a passive observer. If you mind wanders – be aware of that happening and just bring it gently back to your breath.
As your eyes focus on that spot notice your eyelids blinking more frequently than usual.
Tell yourself that your eyelids are becoming heavier and heavier; and notice that your eyelids are, in fact, becoming heavier. Think about how much more comfortable it would be if you could just close your eyes and when you’re ready to relax and go into hypnosis, just close your eyes.
Continue to observe your breath
Notice the rise and fall of your chest, your belly – the expansion and contraction of your rib cage, even right round the back. Notice the temperature of the air you’re breathing – the sensation of air on your top lip as you breathe out – against your nostrils – even the difference in temperature as you breathe in and out. Again, not trying to change your breath or stopping it from changing, but just observing it quietly and easily.
Now imagine taking a deeper breath with your next breath
Not necessarily a bigger breath or a larger breath, but just a deeper breath.
Maybe you can even imagine this breath reaching the very tips of your fingers and toes. Imagine and tell yourself that with each breath you take you are relaxing more and more. Tell yourself and imagine that each breath is taking you deeper and deeper into hypnosis.
Notice any feelings and sensations throughout this process; for example you might notice a fluttering sensation in your eyelids, softening of your facial muscles, you might notice you’re swallowing less than normal; warmth or tingling sensations in different parts of the body – all signs that you’re in hypnosis. Tell yourself that every feeling, every sensation is taking you deeper into hypnosis.
Now deepen your experience…
When I use the term “deepen” I simply mean increasing the quality of your self-hypnosis experience. You can do this in a variety of ways – for example by counting down from 100 to 1, or from 10 – 1. In fact, you can simply imagine anything that involves going down; stairs, escalator, lift, diving. Or you can imagine a special, relaxing place – either somewhere you’ve been or somewhere created in your imagination. It’s important to choose somewhere that is safe, comfortable and relaxing for you to be. Or you can use progressive relaxation – focusing your attention on each part of your body in turn and relaxing each part as you move through the body. As you do this saying the words softening, loosening, relaxing, letting go, etc. as you do so. You can also incorporate colours or sounds spreading through your body as well if you wish; experiment and find what works best for you. Choose a deepener that appeals the most to you.
Whichever deepener you choose, continually say to yourself phrases such as ‘I’m relaxing more and more, I’m going deeper and deeper into hypnosis, I’m feeling more and more calm, I’m letting go of tension, I’m drifting deeper and deeper inside my mind.’
Imagine a special, relaxing place.
Either somewhere you’ve been or somewhere created in your imagination. It’s important to choose somewhere that is safe, comfortable and relaxing for you to be.
Focusing your attention on each part of your body in turn and relaxing it saying the words softening, loosening, relaxing, letting go, etc. as you do so. You can also incorporate colours or sounds spreading through your body as well if you wish; experiment and find what works best for you.
You can then enjoy the rest of your hypnosis session.