Now it’s time to experience self-hypnosis.  In this article, we only have room to cover a single technique.

Following the self-hypnosis instructions you will learn from this article, you can determine where, when and how to apply this technique for it’s maximum effectiveness.

It is easiest to break down the self-hypnosis process 5 components:

1)  Mindset
2)  Induction
3)  Deepening
4)  Suggestions
5)  Awaken


You have to be willing to fall under hypnosis.  Your mindset must support your hypnosis session by focusing on the goal you wish to achieve regardless of whether that is a specific change in your behavior (goal oriented such as smoking cessation) or just simple relaxation.  Consider the goal of your session, the outcome you desire and be expectant of achieving your goal.


The induction is what  you will use to turn your focus from external to internal.  The induction allows you to tap into the power of your mind to reach the desired goal by training the subconscious.  We know what is programmed subconscious levels will automatically be adopted by your conscious mind.

Here is an example of a good hypnosis induction:

Close your eyes and slowly relax each muscle in your entire body.  Consciously direct yourself to relax every muscle from head to toe, beginning in your feet and working up to your thighs, your torso, your low-back, your upper back, your shoulders, down your biceps, over your wrists, down to the tips of your fingers,  up to your neck, over your jaw, through all of the muscles in your face and around your eyes.

Allowing all of your muscles to relax from the top of your scalp to the tips of your toes.

Just allow yourself to systematically relax and enjoy it.  Don’t rush to complete this process.  Assuming you allow the time, it should take only two to eight minutes.

Repeat to yourself, “The more I relax, the deeper I go, the better I feel.  I’m growing more and more relaxed with every breath exhaled.”

Don’t force it to happen; the more you let go, the easier it is.  Just allow yourself to release all of your tension completely.

Now, attempt to think of a relaxing time.  Perhaps on a vacation or while enjoying an outing with family and friends.

Use each of the bodily senses to experience that feeling again.  An example would be you were relaxing on a boat ride, surrounded by tranquil seas and the gentle rhythm of the waves.  Envision a sunset and hear the sounds of the ocean and of the gulls.

Relive that experience, feel the cool breeze as it rolls over you, feel rocking of the waves and smell the salt and sea.

As you remember this peaceful experience, you will find yourself changing on a physiological level and feel a sense of relaxation and focus.

Additional suggestions to give yourself for this phase include:  “The more I relax, the deeper I go, the more satisfaction I feel.  Comfort and relaxation continue to come and I can feel the release of tension withe very thought I have.  If I need to awake, I can simply count myself up from one to five and emerge feeling energized and refreshed.”

You should repeat these final suggestions from one to three times and then move onto deepening the trance state.

Deepening Your Hypnotic State

In order to deepen the hypnotic state, you must provide yourself with the following suggestion:

“With each count from five to once, I will drop down twice as deep.”  “As I descend this staircase (in my mind), I will drop down deeper, with each step I take down I descend to a place of peace and contentment.”

Five) Let go of everything.
Four) Feeling light, distant, relaxed.
Three) Dropping down deeper than ever before.
Two) From here out, with every step down I will drop twice as deep as before.
One) All the way down, more relaxed than ever, feeling peaceful and content.

It is recommended that you repeat this deepening process three times.  You will begin to feel detached.  People watching you will notice that your breathing has become more slight, your heart beat altered and blood pressure has changed.  Then you are in the state of hypnosis.

I would suggest that every time you self-hypnotize, you always give the suggestion:  “I will drop down deeper and depper with each session, faster and faster.”

You will find yourself dropping down into a  relaxed and tranquil state more quickly.  Initially, you may wonder if you are really under hypnosis.  This is normal.  If you are abiding by the rules in the previous paragraphs, you can be assured you are hypnotized.  Additionally, in the coming paragraphs, I will instruct you how to prove to yourself you are hypnotized.

Many wonder how deeply they must go to receive the benefits of hypnotic suggestions.  Studies show even under light hypnosis, you receive the wonderful benefits it has to offer.

Hypnotic Suggestion

Prior to your hypnotic trance, you want to form your hypnotic suggestions.  Suggestions should primarily be phrased in the positive, never negatively.  They should be phrased in the present and not in the past or future.

Here is an example for weight loss:

Correct Example:  “My weight is 180 pounds and I find greater satisfaction with small portions.”

Incorrect Example:  “I’m working on losing weight and trying to give up foods that are no good for me.”

In the second example, you may notice it is phrased in the negative, giving up foods and losing weight.  Additionally, you may notice the incorrect phrase of timing.

The subconscious mind hears these suggestions and takes them literally.  The mind will think you are on your way, but it is not time yet to lose the weight.

Here is a suggestion for stress control:

Correct Example:  “I am in control of my level of stress and expel things that are out of my control.”

Incorrect Example:  “I will have less stress in my life when I worry about things in my professional and personal life that are out of my control.”

Think about the areas in your life that need improvement and work on one specific area during your trance.  Don’t attempt to work on multiple tasks in one session.

People tend to think, “I’ll work on stress, controlling pain and losing weight all at the same time.”  The mind cannot take on all of those challenges at once and this will cause a dilution of the value of your session.

Think of specific goals.  Record the goal.  Begin to structure suggestions that allow you to achieve your goal.  Be positive, in the present and brief.

Edit your suggestions to simple sentences.  In a typical trance, a person should use no more than four suggestions that support the single goal you chose.

Repetition of these suggestions is pertinent to achieving the desired goal.  Repeat the suggestions six to eight times each per hypnosis session.


The final step in self-hypnosis is to awaken.  You can do that by giving yourself the following suggestion:  “In a moment, I will count one to five.  I will awaken feeling refreshed, energized and looking forward to my next session.  Allowing myself to now fully integrate each suggestion I have provided to myself dropping down deeper, faster and enjoying it more and more.”

“One, imagining I am how like I am every day; two, allowing energy to fill my limbs; three, becoming more aware of my surroundings; four, appreciating the time I spend for myself and the value it provides; five, wide awake and noticing how good I feel.”

Congratulations!  You just experience your firsts trance session.  In five steps, you have programmed your mind to help you accomplish the goals you have set out to achieve.  Don’t underestimate the power of this formula; research has proven its effectiveness!”