Below is a simple three step method for self-hypnosis.
STEP ONE - PRE-SLEEP TECHNIQUE
When you go to bed, starting tonight and continuing for the next seven days,
before you are ready to fall asleep, give yourself the following suggestion ten
"Every day in every way, I get better and better"
While you are saying the suggestion, imagine yourself in any way you can,
getting better and better.
In order not to fall asleep or to lose count, every time you say the suggestion
down with each finger of your right hand. Then, continue with your left hand
have completed the suggestion ten times.
This may be your first attempt at learning to effectively program yourself
It is of the utmost importance to do this exercise every night without falling
you have completed ten repetitions.
You are beginning to establish a habit pattern of properly programming yourself
yourself positive suggestions before going to sleep. The next day, you will find
yourself reacting very positively to that suggestion.
STEP TWO - INDUCTION
Continue doing step one, the Pre-Sleep Technique you learned last week. In
you are to do the following:
Twice a day - once in the morning or at noon, and once in the early evening -
hypnotize yourself, stay in hypnosis for two to three minutes, and then wake
yourself up. Here's how :
*Sit in a comfortable chair with your back supported.
*Focus your attention - effortlessly - on a spot opposite you, slightly
above eye level.
*Take three deep breaths - slowly. As you inhale your third breath, hold it for
seconds as you count backwards: three...two...one
*Close your eyes, exhale, RELAX, and allow yourself to go into a deep,
sound, hypnotic rest.
You are to remain in hypnosis for approximately two - three minutes by counting
from twenty - five to one. (Note: It will help if you allow yourself to
visualize or imagine each
number being written on a blackboard or shown on a computer as you count
To awaken, just count forward from one to three - and you will awaken refreshed
ready to go about your business in an energetic way. Do this exercise twice a
day for seven days, after which you will be ready to give yourself
STEP three - PROGRAMMED SUGGESTION
The third step in self-hypnosis is to be started one week after you complete the
step 1 and step two. Once you start step three, you no longer have to do step
For step three, you need a 3x5 card or a business card, which you can easily
carry with you at all times.
You are to write the suggestion you've prepared for yourself which meets the
criteria of being
positive, simple, believable, measurable - and it should carry a reward. Always
state your suggestion in the present tense.
Again, sit down and chooses a spot opposite you, slightly above eye level. Hold
the card in
front of the spot and read the suggestion to yourself three times.
Make sure the words on the card are believable to you and allow yourself to
what is written on the card. Use your imagination.
You have written your suggestion on a card - chosen your spot - read the
suggestion to yourself three
times - now, take your first deep breath. Exhale. Take your second deep breath.
Now take your third deep breath - hold it - close your eyes - count backwards
from three to one.
Exhale and go deep into hypnosis.
At this point, instead of counting backwards from twenty - five to one, allow
the suggestion to
repeat over and over in your subconscious mind. At the same time, imagine that
you are carrying
out your suggestion.
You'll find that at times the words start to break up and become fragmented.
That's perfectly okay. The important words or phrases will come through to you.
In approximately two - three minutes you'll have a feeling it's time to stop and
(Note: this time was set when you established a habit pattern in Step two .)
At this point, just count forward: one...two...three...open your eyes and go
about your business, feeling refreshed and relaxed in every way.
Note: Give yourself time to allow the suggestions to take hold.
It can take up to two weeks to start getting the benefits related to