Self-hypnosis
Self-hypnosis: a practical guide
Self-hypnosis is a skill you can learn and keep. Used regularly, it can help with relaxation, stress and focus, and with reinforcing the changes you are working on.
What self-hypnosis is
Self-hypnosis is a way of guiding yourself into a hypnotic state without a therapist present. It takes conscious intent and a little practice: you relax your body and mind step by step, let distractions fade, and settle into a state of focused awareness. In that respect it is quite similar to meditation.
Many people start with a guided recording rather than doing it entirely alone. Both approaches can work. You can use self-hypnosis simply to relax, or with a particular aim in mind, such as easing stress, building motivation or feeling more confident.
Why suggestion matters
We are all influenced by suggestion every day: from friends and family, from advertising, and above all from our own inner commentary. Advertisers understand this very well. Suggestions we absorb, especially in childhood or when we feel low, can shape how we see ourselves for a long time.
Self-hypnosis lets you choose the suggestions deliberately, instead of absorbing whatever happens to be around you. If you want to feel calmer or more confident, you can give yourself suggestions that support that.
A simple method to try
This is a gentle, basic routine. Allow about 15 to 20 minutes.
- Choose a safe, quiet place. Sit in a comfortable chair or on your bed, somewhere you will not be disturbed. Silence your phone.
- Decide on one aim. Keep it simple and positive, for example I feel calm and settled. Phrase it as what you want, not what you want to stop.
- Settle your breathing. Take a few slow breaths, letting each out-breath be a little longer than the in-breath.
- Relax your body in stages. Move your attention slowly from the top of your head down to your feet, letting each area soften.
- Deepen the relaxation. Imagine walking slowly down a staircase of ten steps, counting down from ten to one and letting yourself relax a little more with each step.
- Give yourself your suggestion. Repeat your phrase quietly and calmly a few times. Then picture yourself already feeling that way, in as much detail as you comfortably can.
- Come back gently. Count up from one to five, telling yourself you will feel alert and refreshed at five. Open your eyes, stretch, and take a moment before standing up.
Practising regularly, even briefly, usually matters more than long sessions. Some people use it before sleep, before a presentation or performance, or as a short break in the middle of a difficult day.
Going further
Beyond suggestion, there are more advanced techniques, such as ideomotor signalling (a way of getting simple yes or no responses from the unconscious mind). These involve a kind of dialogue between the conscious and unconscious mind, and they are generally easier to learn with guidance and some experience of hypnosis.
Self-hypnosis or hypnotherapy?
They are not rivals. They do different jobs and can be used together or separately.
What one-to-one hypnotherapy offers
- The experience and outside perspective of a trained therapist
- Techniques beyond suggestion, chosen for your particular situation
- Flexibility within the session rather than a fixed routine
- Two-way communication, which can bring useful insight
- Often a deeper experience of hypnosis than people reach alone at first
What self-hypnosis offers
- You can use it when and where it suits you, with no appointment
- Once learned, it is a skill for life
- It costs little once you have been trained
- It can reinforce the work done in hypnotherapy sessions
- A private way to take a mental and physical break on stressful days
Self-hypnosis tends to come more easily once you have experienced hypnosis with a therapist, because you know what you are aiming for.
One-to-one self-hypnosis training
Books on self-hypnosis are useful, but learning in person lets you experience hypnosis directly and understand how it works for you. In a training session with Tim you will:
- Be guided into hypnosis several times, so you learn to reach a comfortable depth on your own
- Learn a reliable way to relax, deepen and bring yourself out
- Set up simple unconscious signalling, so you can check in with yourself without going into deep trance
- Learn how to word suggestions so they are clear and positive
- Practise visualisation and affirmation techniques you can use day to day
| Detail | Information |
|---|---|
| Format | One-to-one, in central London 9 Coldbath Square, Farringdon, London EC1R 5HL or online |
| Length | Two 90-minute sessions (3 hours) |
| Fee | £495 in person, £350 online |
| Includes | A self-hypnosis recording to listen to before your session |
| Suitable for | Beginners; no previous experience needed |
Further sessions may be useful if you want more practice, or if there are underlying issues you would like to work on with hypnotherapy. See prices for session fees.
Individual experiences vary.
A relaxed 15 to 30 minute chat by phone or video, with no obligation. Or call 07975 653893.