Hypnosis, or trance, is an altered state of awarness, generally characterized by a deep sense of relaxation, coupled with an increased responsiveness to suggestion. While in trance, a person's outer surroundings seemingly move toward the background, allowing him to focus more on internal thoughts and sensations that reveal resources lying within his inner mind.
Hypnotic Meditation
Step 1
Assume a position that will allow you to sit, or lay, back comfortably for 20 to 30 minutes. Once in place, mentally repeat a set of safety instructions for the procedure. Include a time frame for your experience and a directive to awaken immediately should outside circumstances require your attention. For example, you could say "I am preparing to enter a state of hypnotic meditation for 20 minutes. Should anything occur that requires my immediate attention, I will instantly return to my normal state of awareness, fully alert and prepared to manage whatever circumstances may demand."
Step 2
Focus entirely on your breathing. Notice the rim of your nostrils cooling as you inhale. Follow the flow of air down your neck and into your chest. Feel your ribcage expand and release as you breathe deeply, in and out. Continue this until you notice your breathing pattern beginning to slow and shift into a deep, steady rhythm. At this point, you should feel a sense of relaxation emerging in your chest.
Step 3
Imagine that relaxation to have a color, perhaps a cool, soft shade of blue. Now, envision that color flowing up through your chest, neck and face, eventually pooling at the crown of your head. Allow this gentle, relaxing pool to rest on the top of your scalp for a few moments. Feel the tension easing out of each and every folicle and pore.
Step 4
Permit that color to run down on all sides; covering your face and neck, relaxing your chest and back, massaging your arms and shoulders. Feel that relaxation penetrating your abdomen, flowing right into your thighs and calves. Allow that soft, blue color to run through your feet, releasing any tension in the heel, as you feel every tiny muscle in your ankles and arches letting go. Sense comfort moving into the balls of your feet, flowing between and around each toe. Once you find that color encasing the very last of your toes, you should reach a profound state of hypnotic relaxation.
Step 5
Remain in this state for the duration of your experience. Allow any pleasant sounds, sensations and images that may arise to do so freely. In this condition, you may perceive that insights are being revealed on a deeper level. However, learning may simply occur as a feeling or hunch, with no words to follow. When you feel your body naturally wishing to arise from this state, allow yourself to gently emerge and return to your normal state of awareness. It is likely that you will have had the sense to awaken at the very moment that you set for yourself earlier.
Tips and Warnings
- Don't come into the process with any expectations. Hypnosis and meditations are experiences unique to the individual. Projecting any ideas of what chould happen can inhibit the process.
- Do this exercise no more than two times daily. Doing too many sessions may dwindle the quality of your results.
Things You'll Need
- Quite room
- Chair or bed
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