Self-Hypnosis: In 3 Easy Steps

Self-hypnosis is one of the most effective means of promoting health and well-being, but maybe even more impressive, is that it’s an amazing means to accomplish any goal.

When I was a kid, I found a Polaroid of my dad on stage performing an really impressive-looking stunt. He was suspended between two chairs, one under his neck and the other under his ankles, his body stiff as a board. But he wasn’t a performer or stuntman. A minute before the photo was taken, he was an audience member. I asked him “how did you do that?” He told me it was hypnosis. I was hooked, and I have been ever since.

 “Life is ten percent what you experience and ninety percent how you respond to it.”

~ Dorothy M. Neddermeyer

Imagine, being able to condition your mind to execute any stunt, dial in any positive belief instantly, or achieve anything you set your mind to. The possibilities are limitless.

Consider the following easy steps to enter into a self-hypnotic state and achieve whatever you want:


Relaxation is not hypnosis in itself but it is an important step in the process. It enables you to focus on your chosen object, idea or outcome.

a) Motivation

The success of hypnosis depends on how you begin. Having a strong motivation allows you to let go of the things that could hinder you from going into “state.” Clear your mind of all your worries and focus on your body relaxing, muscle by muscle. Breathing into the pit of your stomach activates your “relaxation response.”

b) Location

Choose a comfortable, private place where you can sit or lie down. The place should be free from noise and distraction.

c) Position

Regardless of your position, make sure that you don’t cross your legs or any body parts because it will cut off circulation and make you feel uncomfortable before the process ends. Although it might be harder to maintain comfort when sitting, lying down can make you easily fall asleep. Loosen tight clothing or wear something comfy.

d) Time allotment

Make sure you have privacy for at least half an hour even if you plan to do self-hypnosis for a shorter period of time to avoid interruption. You may think or say that you will open your eyes after 15 minutes or more and you will wake up feeling refreshed, energised, confident and happy. Know that you can awaken at any time should you need to. Using a soft meditation CD is a good way to designate time (they usually last about 30 minutes or so).

e) Relaxation Techniques

Do any or a combination of the following techniques and determine which works best for you:

  • Deep breathing

Close your eyes and take ten slow deep breaths. Inhale through your nose as you say or think of the word “relax” or imagine a strong force of energy or positive vibration, then exhale through your mouth as you imagine all your tension being exhaled. Breathing relaxes your muscles, makes you feel better, and helps you focus more effectively.

  • Music

Music has always been an important part of our lives though ages, not only because it make us happy, but it has psychological, emotional and therapeutic effects. As you listen to the music to connect, you’ll feel a calming sensation across your entire body.

  • Brain scan

Put both thumbs on your forehead and take a long breath. Release them and immediately take your hands downwards forcefully as if you are throwing your tensions away from you. Do this process 10 times then rest.

  • Releasing tension

Tense your muscles and release it. Start with your feet then move up to your legs and all the major areas of your body until your reach your head. Feel the wonderful sensation of being relaxed.

  • My favourite method

Close your eyes and put your awareness into your toes for a few seconds. Become aware of and feel the “energy” within them. Simply feel the tension release. Work your way up your body slowly from your toes to the tip of your scalp, spending a good 20 seconds on each area. You’ll surprise yourself how much more you can let go of focusing on each area.


After making yourself extremely relaxed, you are now ready to enter into a deeper level of consciousness.

a) Suggestions and scripts

Once you are at “state” (simply a pleasant relaxed sensation – no trippy altered awareness at this point), deliver simple and specific suggestions that are appropriate for your objective. Think of what you want exactly and clearly determine how you would think or feel to achieve it. Your subconscious rejects negative things and it doesn’t know how ‘not’ to do something. Therefore, make sure that your script is positively constructed. State the suggestions to yourself in the first person, present tense. Take the opportunity to see, hear, and feel the situation you’re instilling.

b) Visual-imagery technique

Self hypnosis requires the use of your imagination. Closing your eyes allows yourself to feel positive sensations and be able to create better visual imagery. Imagine yourself going deeper and deeper into the hypnotic state. Maintain comfort and relaxation as you descend lower and closer to something beautiful like a waterfall, a lake, the ocean or an enticing object. Start expressing statements of affirmation for your desired goal. Go deeper into the things that you want and repeat your script twice, three times or as many times as you wish.

c) Hypnotic states

You should be able to successfully accomplish some tests or visual-imagery activities to deepen your hypnotic state. The first hypnotic state is called lethargic (light state), which can be achieved by closing your eyes and experiencing uncontrollable urge to swallow followed by the physical act of swallowing. The second hypnotic state is called cataleptic (medium state), which can be achieved by hand tingling (lightness or numbness). Reinforce these tests by the feed-back technique (intensifying feelings by repeating affirmative suggestions to reinforce the actual condition that exists). Be sure to make post-hypnotic suggestions after the hand tingling. For instance, count from 1 to 15 for the tingling sensation to disappear. The third hypnotic state is somnambulistic (deep state), which is not imperative to reach since some individuals have difficulty in attaining it. However, somnambulistic state is necessary in hypnotherapy (with a practitioner) when there is a need for the patient to relive some traumatic episode (which I don’t recommend).

You can do more tests to be able to go deeper like seeing yourself responding to your foot and then accomplishing hand levitation. It is possible to obtain results even if you fail to reach the somnambulistic state because dramatic changes can happen in any level of hypnosis. If you cannot go deeper, you might have reached a plateau, a psychological impasse or stalemate so let it go of your resistance and accept where you are at that moment. Continue to work on your suggestions or you can make suggestions that you will go deeper the next time you do self-hypnosis.

c) Secrets to effective results

If you fail (or have failed) to achieve a hypnotic state, try to focus on the following elements:

  • Belief

The success of self-hypnosis lies on the universal law of attraction and your reaction (response of your belief that depends on the nature of your thoughts). Fill your mind with positive thoughts and concepts like peace, harmony, serenity, goodwill or gratitude and have the belief that you already have reached your goal instead of focusing on the negative aspects of your life. Think, visualise and feel the solutions and improvements until your subconscious mind will makes it happen.

  • Imagination

While willpower helps you get started, throw it out once you are in the chair, and let your imagination take over. Think of yourself as a child taking time to stare at clouds for an afternoon. Imagination and presence makes it possible to visualise your goals without pressure or conflict, rather a positive attitude and creative ideas.

  • Concentration

You can make hypnosis work if you make yourself ready to keep your script flowing, to focus on it, and to visualise it.

  • Positive acceptance

Make yourself feel deserving and learn to desire what is worthwhile for you so you can go forward to achieve it.

  • Deep internal gratification

Be grateful for the infinite power that is within you by thanking the universe (or whatever higher power you might believe in) has given us before and after hypnosis session.


Whatever happens in the process, it is always possible to regain your consciousness and come out fully aware.

a) Autonomy and control

You need to understand that you are aware that you are hypnotised and you are in control of your surroundings at all times. You know what is actually going on and you can think clearly making it easy for you to rouse yourself. Although some people fall asleep in the process, hypnosis is not a sleeping state.

b) Ascending from a deep state

You can end the session and get back to the present by slowly ascending your consciousness as you visualise yourself climbing up a staircase, or coming out with ease and confidence as you look forward to enjoy once more in the future the wonderful place or experience you visualised. Slowly open your eyes and bring your consciousness back to reality. You can stimulate yourself by saying that you are to open your eyes and feel perfectly fine or by counting to five for you to open your eyes and bring yourself to the present time.

c) Prolonged session

If you want to enjoy the hypnotised state for a longer period of time, just keep yourself relaxed and continue the altered state until you are satisfied and have decided to end the process. There is no way that you will be stuck even if you do hypnosis alone.

d) Practice

If you get interested in the hypnotic method of self-improvement, I’d suggest you practice twice a day for the first 10 days to get the best results. If you intend to practice before sleeping, you don’t have to set time limit. Instead, tell yourself that you will fall asleep the natural way and you will wake up in the appropriate time.

Above all, enjoy the process and capitalise on the time for yourself to enjoy your natural state of happiness, creativity and love.