Hypnosis, or trance, is an enhanced state of inner focus, in which the mind is drawn to certain ideas at the exclusion of others. While in trance, a person is more firmly connected to activity of his subconscious mind, the part of perception that directs behavior outside of awareness. For this reason, a person may deliberately use hypnosis to replace unwanted habits with behaviors that better serve her intentions. Many people who wish to experience hypnosis for self-improvement do so at the direction of a certified professional who is trained in the art of hypnotherapy. However, you can just as effectively use self-hypnosis to achieve many goals and clear away any roadblocks to your success.
Step 1
Determine some goal that you wish to achieve. Make sure that you perceive the target as not only being worthwhile of your efforts, but also do so in a manner that removes ambiguity. Use the SMART (Specific, Measurable, Affect, Realistic and Timed) formula to create a clear picture of what it is that you want. Conclude exactly what it is you wish to accomplish, how you will know when you have it, what positive emotion will result from its achievement, whether or not it is within your control, and a deadline by which it is to be done.
Step 2
Create a short verbal suggestion, from the first-person perspective, that your mind will attach to during the hypnotic process. State your suggestion in the present tense. Proclaiming that you are preparing to do something only instructs your mind to place you in a perpetual state of preparing to act. Also, frame this idea only in its positive form. It must be constructed in a way that says what you are doing, as opposed to what you are not. Once you have constructed a phrase that embodies the essence of your goal, mentally repeat it for several minutes.
Step 3
Find a quiet place where you can concentrate fully, with little to no outside distraction. Ideally, you should remain undisturbed for 20 to 30 minutes. Set a time frame for your experience and mentally declare how long you will allow yourself to go into trance. Most likely, your unconscious mind will bring you back to your normal state of awareness precisely at the moment you've selected.
Step 4
Visualize going into a future where you have already achieved what it is you desire. Spend time creating a clear and full image of your best-case scenario. See what you will see, hear what you'll hear and feel how you'll feel once your goal is accomplished. Bring yourself there fully, so that all of your senses come alive within the experience.
Step 5
Choose a point on the wall, slightly above eye level, to focus your eyes. Place your attention completely on that area, so that you see that and only that. Attempt to draw your view deeper and deeper into that place on the wall, to the point where minuscule details start to emerge. Soon enough, you'll notice your eyes beginning to strain. Once you feel that strain occurring, simply let go of your focus, and allow your eyes to relax. Your vision should then become soft and blurry. You may also become aware of how your peripheral vision begins to widen, so that you can see more of your environment from the sides.
Step 6
Focus, now, on your breathing. Feel the air moving in and out of your lungs. Become aware of the rise and fall of your chest. Continue this until you notice your breathing pattern shift: slowing, deepening, and becoming smooth and even.
Step 7
Close your eyes and allow yourself to comfortably coast into the level of trance that's appropriate for you. Simply allow yourself to drift, fully accepting any positive sensations, thoughts and images that may arise. If you find your mind moving to any negative ideas, or simply don't enjoy the experience of floating freely, you may insert your end goal visualization along with the statement you'd prepared earlier.
Step 8
Come out of trance. When you feel that the moment has come for you to return, simply allow yourself to emerge from this experience fully alert, feeling calm and relaxed.
Tips and Warnings
- You can, if desired, attach a safety suggestion onto your hypnotic experience. Simply assert before entering trance that should any situation or emergency require your immediate attention, you will instantaneously emerge from hypnosis fully alert and prepared to manage any challenge at hand.
- Avoid criticizing what occurs while you are in hypnosis. Trance may be experienced differently by different people, and any expectations you may project on to the process may undermine the actual change work that is taking place outside of your awareness.
Things You'll Need
- Quiet room
- Comfortable chair or bed
Member Comments