You can learn how to put your mind in a better state yourself in order to facilitate the changes that need to be made.
Learn how to hypnotize yourself with these three tools:
suggestion, concentration and imagination.
It is important not to try too hard. The concept is to just relax and let yourself go. If you try too
hard you'll become tense and this is exactly what you don’t want.
Also ignore any analytical attitude or you will keep the conscious mind awake, unable to relax.
You can’t go into self-hypnosis against your will, so you must follow some rules.
There is no set “script” to the verbiage of a hypnotic trance.
There are different techniques used in hypnotherapy.
Fractional Relaxation
“Fractional Relaxation” is one of the best induction methods for beginners.
It takes a little longer than some other formulas, but it’s a great conditioning technique for faster methods
which can be more easily learned later. It relaxes the body completely, often to the point of partial or
total loss of bodily awareness. Tension is released and the conscious mind drifts in and out of awareness
of the surroundings, often viewing mental images of forgotten events from the subconscious. Here’s how it is done:
- Lie down on your back, arms parallel to your body, fingers loosely outstretched and palms downward.
Separate the feet by eight or ten inches so that no part of your thighs are touching. Use a pillow if necessary,
and make yourself as comfortable as possible. Remove or loosen clothing that binds you in any way and
your shoes if they are tight. The idea is to relax.
- If you are recording this procedure, use the second person throughout, but if you intend to use it without a
recording, memorize it in the first person. It is given here in the second person so it may be read directly
into a microphone. Read in a soft voice, rather slowly, and gradually slow down more
and more, drawing out your words and pausing often between sentences. Your voice and the pace of your speech
must suggest drowsiness and relaxation. Speak in a very slow monotone.
- Once in the described position, and listening to your voice coming from your recorder, this is what you should hear:
“Fix your eyes on a spot on the ceiling and take three long, deep breaths. Inhale, hold the air in your
lungs for three seconds, and as you exhale slowly, you will relax all over. Now let’s take the first breath.
Inhale. (pause) Exhale – Sleep now (pause) Now another deep breath, deeper than before. Inhale.
(pause) Exhale – Sleep now. (pause) Now another deep breath, even deeper than before. Inhale.
(pause) Exhale – Sleep now. (pause) Now as your whole body begins to relax, and as every muscle and nerve
begins to grow loose and limp – your eyelids also become heavy and tired. They grow heavier and heavier,
and will close now. The lids have become so tired and so heavy, it would be difficult to open them, but
you have no desire to try because you want them to remain closed until I tell you to open them. (pause)
- Now concentrate all of your attention on your right foot. Relax the toes of your right foot.
Imagine they are like loose rubber bands dangling from your foot. (pause) Let this loose feeling spread back
through the ball of the foot, and then all the way back to the heel. (pause) (Drag out the word all and
speak very slowly from this point on, pausing between ALL sentences.)
- Now, let this relaxed feeling go up into the calf of the leg. Let the calf muscles go loose-and-limp and
LA-A-A-ZY. (long pause) And now, while your muscles and nerves are relaxing, let your mind relax also.
Let it drift away to pleasant scenes in your imagination. Let your mind wander where it will, as you go
deeper – deeper into drowsy relaxation. You are breathing easily; all of your cares and tensions are
fading away, as you go deeper – d-e-e-p-e-r into drowsy slumber. Every breath that you take – every noise
that you hear makes you go deeper, deeper, into pleasant, comfortable relaxation.
- Now let the wonderful wave of relaxation move from your right calf up into the large thigh muscles.
Let them go loose and limp. The right leg is now completely relaxed and comfortable. (pause) Now the left foot.
The toes relax, the whole foot relaxes just as the right one did – limp and lazy. Let the feeling of pleasant
relaxation go up into the left calf. Let the calf muscles go. Your legs are feeling heavy like pieces of wood.
As you relax the left thigh muscles, they feel heavier and heavier and you become more and more drowsy.
Now as the wave of relaxation moves upward through your hips and abdomen, you let go more and more.
Think of your abdomen as an inflated ball. Your are letting the air out of the ball and it spreads out and
relaxes completely. Stomach and solar plexus relax. Let them go – as you go further into deep – deep slumber. (pause)
- (slowly) The fingers in your right hand are now relaxing and so is your wrist. Now your forearm relaxes.
On up to your right shoulder – your whole right arm is relaxed and numb. You probably feel your fingers or your
toes tingling. This is a good sign, so continue to go deeper. And now, just go on over, into a deep,
deep hypnotic sleep. (pause)
- The fingers on your left hand are completely relaxed. Your hand and forearm are letting go. Up, through
your elbow, to your upper arm, relax. Now the left shoulder, let go – loose, limp and lazy. Now relax all
the large back muscles, from your shoulders all the way down to your waist – let them all go limp and loose.
(Remember, plenty of pauses. Continue to speak softly and very slowly.)
- Relax the muscles in your neck. Let your jaws separate and let the chin and cheek muscles go loose
and rubbery. (pause) Now let your eyes go. Let them go completely – relax and feel comfortable and good.
Relax the eyebrows too and the forehead. Let the muscles rest. Back across the scalp – let the entire
scalp relax – from the forehead all the way back to the back of the neck – all relaxed – all resting – all loose.
You are now completely relaxed. Your body feels boneless. You are going deeper and deeper into restful hypnosis.
Your mind is experiencing a wonderful feeling of tranquility. Your subconscious is now receptive to the
helpful suggestions I am now going to give it. (At this point the suggestion is given to the subconscious mind.)”
NEXT: Rapid Induction Technique of self hypnosis
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