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R U READY??

1. It can be sitting or lying down, though sitting is recommended to prevent you from falling asleep. Get yourself centred, just looking in front of you and breathing slowly and easily. relax.

2: Think about the length of time that you intend to spend in this state and make a statement to yourself about it such as "I am going hypnotize myself for 20 minutes ... " (or however long you want) You will be delighted to discover how well you "internal clock" can keep track of the time for you.

3: What would you like to get out of this? Make a statement to yourself about the reason you want to hypnotize yourself. In this process, you allow your unconscious mind to work on an issue rather than giving suggestions throughout, (that is another technique) so our purpose statement should reflect that fact. Here's how I recommend you phrase it to yourself : " I am going to hypnotize myself for the purpose of allowing my unconscious mind to make the adjustments that are appropriate to assist me in _____________."

Filling in the blank with what you want to achieve such as "developing more confidence in social situations." The actual words aren't nearly as important as the fact your statement acknowledges that you are turning this process over to your unconscious mind.

4: Looking in front of you, notice three things, one at a time, that you see. Go slowly, pausing for a moment on each. It is preferable that they be small things, such as a spot on the wall, a doorknob, the corner of a picture frame, etc. Some people like to name the items as they look at them - "I see the hinge on the door frame".

5: Now turn your attention to your auditory channel and notice, one by one, three things that you hear. (You will notice that this allows you to incorporate sounds that occur in the environment rather than being distracted by them.)

6: Next, attend to your feelings and notice three sensations that you can feel right now. Again, go slowly from one to the next. It is useful to use sensations that usually are outside of your awareness, such as the weight of your glasses, the feeling of your wrist watch, the texture of your shirt on your body, etc.

7: Continue the process using two Visuals, then two auditories and then two kinaesthetics. Then, in the same manner, continue (slowly) with one of each.

You have now completed the "external" portion of the process to hypnotize yourself. Now it's time to begin the "internal" part.

8: Now close your eyes. Now, bring an image into your mind. Don't work too hard at this; this is fun, remember? You can construct an image or simply take what comes. It may be a point of light, it may be a beautiful beach, or it could be your car or an apple. I shall not scare you with the ideas that randomly pop into my mind. If something comes to you, just use it. If nothing comes, feel free to put something in your mind.

9: Pause and let a sound come into your awareness or generate one and name it. Although this is technically the internal part, if you should hear a sound outside or in the room with you, it is OK to use that. Remember that the idea is to incorporate things that you experience rather than being distracted by them. Typically, in the absence of environmental sounds; I often imagine hearing whooping hallelujahs from a gospel choir; don’t ask me why, that just happens in my mind.

10: Become aware of a feeling and name it. It is preferable to do this internally - use your imagination. (I feel the warmth of the sun on my face) However, as with the auditory, if you actually have a physical sensation that gets your attention, use that.

Then to complete the process, open your eyes when your alloted time is up - It is not unusual to feel a little bit "spaced out" or wander off somewhat. At first some people think that they have fallen asleep. But generally you will find yourself coming back automatically at the end of the allotted time that you set before you chose to hypnotize yourself. Trust that you weren't sleeping and that your unconscious mind was doing what you asked of it.