Self-Hypnosis

How To Use Self-Hypnosis To Achieve Your Goals

What is Self-Hypnosis?

Have you ever seen old horror films and television programmes that portray hypnosis as a frightening instrument of mind control where unscrupulous villains enslave the will of helpless victims? Perhaps you have seen stage shows where a hypnotist seemsto be able to use their “hypnotic powers” to make people do and say things that they would never do or say under normal conditions. If so, it is not surprising that hypnosis may seem just a little bit wacky, not unlike other seemingly mystical and unexplainable phenomena. This is unfortunate because hypnosis is, in fact, a serious therapeutic tool that can help people overcome many psychological, emotional and even some physical problems.

Hypnosis is not:

Mind control
Brain-washing
Sleep
Unconsciousness
A peculiar altered state
A mystical state

When in hypnosis a person is:

Aware
In control
In a natural and harmless state

Able to come out of hypnosis when s/he wishes to

The state of hypnosis can best be described as a state of highly focused attention with heightened suggestibility. Hypnosis is sometimes but not always accompanied by relaxation. When a person such as a therapist induces hypnosis in another it is called hetero hypnosis, often referred to as hypnotherapy. When hypnosis is self-induced it is called autohypnosis and is often referred to as self-hypnosis.

The word hypnosis comes from the Greek word “hypos” which means sleep. It is an abbreviation of the term neuro-hypnotism which means sleep of the nervous system.


This term was used by the eminent neurosurgeon James Braid (1796-1860). However, hypnosis is not a sleep state. In fact, when in hypnosis a person is awake and usually aware of everything that is said and done. Realising this, Braid later tried to change the name to monoideaism. This means a marked preoccupation with one idea or subject. However, the term hypnosis stuck and is used right up to this day.

How Can I Use Self-Hypnosis To Achieve My Goals?


Self-hypnosis is often used to modify behaviour, emotions and attitudes. For instance, many people use self-hypnosis to help deal with the problems of everyday living. Self-hypnosis can boost confidence and even help people develop new skills. A great stress and anxiety reliever, it can also be used to help overcome habits such as smoking and overeating. Sports men and women can enhance their athletic performance with self-hypnosis, and people suffering from physical pain or stress-related illnesses also find it helpful (hypnosis should only be used in this way after a medical diagnosis has been made and under the guidance of a doctor or qualified therapist).

A Self-Hypnosis Technique


I am going to introduce you to a simple but effective technique of self-hypnosis. This technique is called eye fixation self-hypnosis and is one of the most popular and effective forms of self-hypnosis ever developed. We will start by using it as a method to help you relax. After you have practised this a number of times we will add hypnotic suggestions and imagery. 
Reduce distractions by going into a room where you are unlikely to be disturbed and turning off your phone, television, computer, etc. This is your time. You are going to focus on your goal of self-hypnosis and nothing else.

1. Sit in a comfortable chair with your legs and feet uncrossed.

Avoid eating a large meal just before so you don’t feel bloated or uncomfortable. Unless you wish to nod off, sit in a chair, as lying down on a bed will likely induce sleep.  You may also wish to loosen tight clothing and take off your shoes. If you wear contact lenses, it is advisable to remove them. Keep your legs and feet uncrossed.

2. Look up at the ceiling and take in a deep breath.


Without straining your neck or tilting your head to far back pick a point on the ceiling and fix your gaze on that point. While you keep your eyes fixed on that point take in a deep breath and hold it for a moment and then breathe out. Silently repeat the suggestion “My eyes are tired and heavy and I want to SLEEP NOW”. Repeat this process to yourself another couple of times and, if your eyes have not already done so, let them close and relax in a normal closed position. It is important when saying the suggestion that you say it to yourself as if you mean it, for example in a gentle, soothing but convincing manner.

3. Let your body relax.


Allow your body to become loose and limp in the chair just like a rag doll. Then slowly and with intention count down silently from five to zero. Tell yourself that with each and every count you’re becoming more and more relaxed. Stay in this relaxed state for a number of minutes while focusing on your breathing. Notice the rising and falling of your diaphragm and chest. Be aware how relaxed your body is becoming without you even having to try and relax it. In fact, the less you try, the more relaxed you become.

4. When ready, come back to the room by counting up from one to five.

Tell yourself that you are becoming aware of your surroundings and at the count of five you will open your eyes. Count up from one to five in a lively, energetic manner. At the count of five, open your eyes and stretch your arms and legs.

Repeat this technique three or four times and notice how each time you reach a deeper level of relaxation. However, if you find you do not relax as much as you would like, do not force it. There is a learning curve involved so resolve to practice self-hypnosis on a regular basis.


Sometimes people will feel a little spaced out or drowsy after they come out of the hypnosis. This is similar to awaking from an afternoon nap, is harmless and passes after a few moments. However, do not drive or operate machinery until you feel fully awake.

Difficulties Learning Self-Hypnosis


Have you ever experienced the frustration of having a name on the tip of your tongue? The harder you try to remember the name, the harder it is to recall. Then when you relax the name comes back to you. Sometimes, when we try too hard, we block ourselves from achieving our goals. The attitude you take towards self-hypnosis will determine how easily you learn it. Don’t try too hard or set unrealistic goals. Relax and take your time. Accept the pace at which you achieve results, however small they may at first seem. Believe in yourself and you will go on to achieve the success you desire.

Imagery In Hypnosis

While giving yourself hypnotic suggestions, visualise the situation, the action and the feeling that you desire. As well as picturing a desired outcome, you can utilise your sense of touch, hearing and even smell. You can create new images as well as using images from your memories and experiences. People sometimes believe they have to see a crystal clear image of their goal, as though watching a movie. However, a positive attitude and a belief that you are “in the role” is more important than clear imagery.


The following exercise will illustrate how effective suggestion and imagery can be. Do not use it if you have an aversion to lemons.


The lemon example


Sit down in a comfortable chair and close your eyes.
Picture an ordinary lemon.
Imagine you are cutting this lemon in half.
Observe the juices running down each piece of the lemon.
Pick up a piece of the lemon. Bring it up to your mouth and bite into it.

Even if your image of the lemon wasn’t clear, you might still have grimaced, even found your mouth watering.

How To Set Your Self-Hypnosis Goals

1. Give achieving your goals a high priority. Plan to use self-hypnosis on a daily basis and you will start to see results.

2. Write your goals down on paper. Clarify what you want to work on and be specific. Make sure you set goals that are achievable. If they are long-term goals, it may be helpful to break them down into manageable steps.

3. Formulate your hypnotic suggestions and write them down. Write out a number of suggestions for the goal you are working on. Follow the rules of post-hypnotic suggestions. You may even want to write your own script.

4. Decide on the imagery you plan to use. If your aim is to relax, picture a pleasant scene like a beach or a park on a warm summer’s day. You may wish to use results imagery like Mandy did.


5. If you fail to achieve a goal, do not give yourself a hard time. Remember, failing to achieve a goal does not mean you are a failure. It may be that you need to approach the goal in a different way or perhaps you need to be persistent.