subject: Brief Self-Hypnosis Instructions [print this page] Self-Hypnosis is a naturally occurring state of mind, which can be defined as a heightened state of focused concentration (trance), with the willingness to follow instructions (suggestibility).
Step One
Be seated in a quiet place where you can sit comfortably for between fifteen and thirty minutes.
Step Two
Begin breathing slow and deep. Inhaling so that you feel as though you are filling your stomach not just your chest with air. Once you have taken in all the air you can hold your breath for a count of three and then exhale slowly. As you exhale, imagine all tension and negativity leaving your body with the air you are exhaling. On the inhale, imagine that you are inhaling pure peace and relaxation into your body. Continue in this manner for five or six repetitions.
Step Three
Close your eyes and clear your mind of all but an awareness of the rhythm of your deep breathing. Just focus your complete attention on the act of deep breathing. When random thoughts seep in just notice them and let them float away. You will have plenty of time to deal with them later. If anything important pops up just trust that you will be able to recall it when you are finished with this brief relaxation period.
Step Four
Recognize the tension in your body. Beginning with your toes, imagine the tension slowly melting away from your body. Imagine the tension leaving your legs, hips, torso, arms shoulders, back, neck and finally your head. Visualize each part of your body becoming lighter and lighter as the tension escapes and disappears.
Step Five
Imagine yourself in a safe place in nature. Perhaps a place you have been to before or a place you create in your mind. A perfectly relaxing place where you feel the sun on your skin, hear wonderful peaceful sounds of nature and smells the sweet smells of perfect harmony.
Enjoy this deeply relaxed state in your peaceful place and know that you can return here anytime you like by repeating this process.
Step Six
Allow yourself to slowly become more aware of the room and world around you as you return to a fully wake and aware state of mind. Take it slowly and ease back into your world. After returning to a waking state allow yourself a few moments to savor the peaceful sensation before returning to your daily routine.
