The Best Self-Hypnosis Technique (It Really Works!)

Introduction

This tutorial will guide you through a powerful self-hypnosis technique developed by Betty Erikson, known for its simplicity and effectiveness. Ideal for achieving deep relaxation, this method is widely used by hypnotherapists and can be practiced safely on your own. You'll learn how to enter a light, hypnotic trance, enabling you to unwind and explore your inner mind.

Step 1: Find a Comfortable Setting

• Choose a Quiet Space: Select a location where you won’t be disturbed. This could be a quiet room in your home, a garden, or any peaceful environment.
• Get Comfortable: Sit or lie down in a position that feels comfortable. Make sure you are relaxed and at ease, as physical discomfort can distract you from the process.

Step 2: Focus on Your Breathing

• Take Deep Breaths: Inhale slowly through your nose, allowing your abdomen to expand. Hold your breath for a moment.
• Exhale Slowly: Release your breath gently through your mouth. Aim to make your exhalation longer than your inhalation.
• Repeat: Continue this breathing pattern for several cycles, focusing solely on your breath. This will help calm your mind and prepare you for hypnosis.

Step 3: Set an Intention or Goal

• Identify Your Purpose: Before entering hypnosis, think about what you want to achieve. This could be relaxation, stress relief, or addressing a specific issue.
• Visualize Your Goal: Picture yourself achieving this goal while you breathe deeply. This visualization enhances your focus and intention during the hypnosis process.

Step 4: Induce a Hypnotic State

• Use Progressive Relaxation:
  • Start from your toes and progressively relax each muscle group as you move up to your head.
  • Consciously release tension in your feet, calves, thighs, and so forth, until you reach your facial muscles.
• Count Down: As you relax, count down from 10 to 1. With each number, visualize yourself sinking deeper into relaxation.

Step 5: Entering the Trance

• Embrace the Sensation: Allow yourself to feel the state of relaxation. You may feel heavy, light, or pleasantly warm. Accept these sensations without judgment.
• Acknowledge Your Depth: If you feel like you've gone too deep, remember that you can return to a waking state whenever you wish. Trust the process.

Step 6: Affirmations or Suggestions

• Use Positive Affirmations: Once in a trance, repeat positive affirmations or suggestions related to your goal. For example:
  • “I am calm and in control.”
  • “I release all tension and stress.”
• Visualize Success: Picture yourself successfully achieving your intention while repeating the affirmations.

Step 7: Gradually Return to Awareness

• Count Upward: When you’re ready to end the session, count from 1 to 5. With each number, tell yourself you are becoming more alert and awake.
• Stretch and Breathe: Once you reach 5, stretch your body gently and take a few deep breaths to ground yourself back in the present moment.

Conclusion

By following these steps, you can effectively practice self-hypnosis to achieve relaxation and personal insights. Remember, this technique is a safe and accessible way to explore your subconscious mind. With practice, you'll likely find it easier to enter a trance and enjoy its benefits. Consider setting aside regular time for this practice to enhance its effectiveness and your overall well-being.