SAEDNEWS: Self-hypnosis is a technique for achieving relaxation and improving concentration through body relaxation and positive suggestions. This article explains five simple steps to help you practice self-hypnosis effectively.
According to Saednews, First, self-hypnosis should be practiced in a quiet, peaceful environment, preferably one that is dimly lit. This helps create the mental concentration that is essential for entering a hypnotic state.
Second, a person should be slightly hungry when practicing self-hypnosis. You should be careful never to practice on a full stomach.
However, excessive hunger can also distract the mind and prevent you from entering a self-hypnotic state. Therefore, it is best to practice when you are neither too hungry nor too full.
Regarding the various methods of inducing self-hypnosis, specialists in this field have introduced several different techniques. Although they may differ in certain details, their basic principles are generally similar.
Here, we will combine the main elements of these methods to develop a practical approach that includes their most important features while remaining as simple and convenient as possible.
This self-hypnosis method consists of five stages:
Relaxing or loosening all the muscles of the body.
Introducing relaxation suggestions.
Inducing involuntary hand movement through suggestion.
Introducing the desired hypnotic suggestions.
Returning to a normal state of consciousness.
The first and most important technique in self-hypnosis is relaxation, or loosening all the muscles of the body.
Zack Martin says:
"If there is a key to spiritual development, it is undoubtedly relaxation."
It is worth mentioning that this technique was first developed by Jacobson to reduce anxiety and promote relaxation.
We should understand that releasing muscular tension is closely associated with reducing anxiety.
Jacobson discovered that a muscle group could be relaxed more effectively by deliberately tightening it first and then using that tension as a starting point for releasing muscular tension.
Now, you are lying on your back. At this point, you should repeatedly suggest to yourself that the muscles throughout your body are becoming progressively looser and more relaxed.
Try to make your body as still and relaxed as possible. Mentally repeat the words "completely still" over and over again.
Gradually, you will begin to experience a feeling of numbness and lightness. You will find yourself in a pleasant state of relaxation, similar to the feeling you experience just before falling asleep, somewhere between wakefulness and sleep.
It is important to note that this state, as described in the original method, is not intended to cause harm or danger. In this state, when most conscious mental activity becomes suspended, the subconscious mind is said to become more receptive to suggestions that are consistent with your desired results.
You should also remember:
"Stillness and immobility are what make hypnosis deeper and more profound."
The most important factor in achieving self-hypnosis is mental concentration.
Uncontrolled thoughts often enter our minds unconsciously, causing our imagination to jump from one subject to another.
To improve concentration during self-hypnosis, follow these three steps:
Step 1: Observe Your Inner Thoughts
Pay close attention to what is happening inside you.
Allow your mind to flow freely and calmly for approximately 10 minutes.
This concentration and reflection will gradually help you distance yourself from the distractions of the busy outside world. You will become more focused on examining and evaluating your inner thoughts, feelings, and experiences.
Step 2: Concentrate on Your Breathing
For five minutes, comfortably focus your attention on the rhythm of your breathing.
Do not strain yourself or force your breaths to become deeper.
Each time you gently exhale, mentally whisper the word "Relax."
Try to release more and more tension from your body.
Step 3: Practice Deep Breathing
Take a deep breath and hold it in your chest.
Remain aware of the sensation for as long as is comfortable, without forcing yourself or causing discomfort.
Then release the breath and allow your body to relax completely. As you exhale, mentally repeat the word "Relax" or "Calm."
Repeat this exercise five times.
After completing the first two stages and allowing your body to become completely relaxed, direct all your attention and concentration toward either your right or left hand.
Choose whichever hand you prefer or feel more comfortable using.
Your body should remain completely still.
Now, focus on your right hand.
Imagine that your right hand is as light as a balloon. Imagine that it is becoming lighter and lighter, that your fingers are tingling and beginning to move.
In psychology, the principle is that mental imagery can influence physical movement.
Without actually trying to move your right hand, simply imagine that it is moving, becoming lighter, and slowly rising upward.
Gradually, you may notice that your hand begins to move and rise.
Your arm may bend at the elbow, with your fingers pointing vertically toward the ceiling. Alternatively, your entire arm may rise from the shoulder.
During the first or second session, your hand may not move at all, may move only slightly, or you may simply experience a sensation of lightness.
Some people imagine that their hand has risen, but when they open their eyes, they discover that it has not moved. Others believe that their hand has not risen, even though it has actually lifted quite noticeably.
In any case, according to the original method, if your hand rises, it indicates that you have entered an initial level of hypnosis.
Next, imagine that your hand is becoming heavy and gradually falling toward the ground.
Slowly, your hand will return to its original position, resting on the bed, blanket, or floor.
At this point, you can begin using self-hypnosis to achieve your desired results by giving yourself positive suggestions.
After completing the previous three stages, you should remain in the same relaxed state and begin introducing the specific suggestions you need.
This stage is particularly important.
You should express your desired outcome as clearly, directly, and positively as possible.
For example, if your goal is to improve a stutter or speech difficulty, you can repeat the following suggestions to yourself:
"I speak clearly and fluently. My ability to express myself is improving. Speaking is easy for me. I can immediately translate my thoughts into words without experiencing the slightest hesitation or uncertainty."
Paul Jagot, after explaining these important points, states:
"It may seem unlikely that a sentence describing a desired result could actually bring that result about. However, experience and numerous experiments have shown that the intelligence of the subconscious mind, and its unique structure, which is not yet fully understood, carries out its work through the gradual implementation of suggestions. You do not need to concern yourself with how this happens. Simply repeat the sentence expressing your desired outcome and concentrate your attention on it."
When introducing suggestions, it is very important to remember that suggestions accompanied by mental imagery and imagination are often more effective and easier to internalize.
The subconscious mind is said to be particularly influenced by our emotions and mental images. If words and sentences have a significant effect on self-suggestion, it is because they carry these images and emotions.
The ability to create vivid mental pictures is an important way of communicating with the subconscious mind.
Returning to the subject of hypnotic suggestions, Catherine Ponder says:
"We live in an age when mental scientists tell us that human beings can create what they imagine in their minds. Mental images shape the circumstances, conditions, experiences, and events of our lives."
In other words, if you experience failure and limitations in your life, you may first have imagined them in your mind. Therefore, to overcome these obstacles and difficulties, you must first eliminate them from your mental imagery and begin visualizing everything as you would like it to be.
Dr. Stanton says:
"One of the greatest human powers is our ability to shape ourselves into the image that exists in our thoughts and imagination."
Many people advise and encourage us to change and improve ourselves. Unfortunately, these good intentions often fail to become reality, leaving people feeling guilty or disappointed in themselves.
This is a simple and practical way to use our thoughts to create changes both within ourselves and in our external lives.
One of the most successful approaches is to imagine yourself as the person you would like to become.
This can greatly contribute to personal transformation and self-improvement. The remarkable effects of this method have been demonstrated in numerous applications involving therapeutic interventions and behavioral changes.
In general, whatever desired quality or condition you want to develop through self-suggestion, you should visualize it while in a hypnotic state.
Imagine yourself clearly and vividly as though you have already achieved your ideal condition.
Once you have introduced all the hypnotic suggestions you need, it is advisable to conclude with the following suggestions:
Émile Coué's Method of Autosuggestion:
"Every day, in every way, I am getting better and better."
You can also repeat:
"During my next self-hypnosis session, I will enter a deeper and more profound state of hypnosis."
It is best to bring yourself out of the hypnotic state through a series of suggestions that gradually restore your normal level of awareness. This may help prevent feelings of heaviness or discomfort in your head after the session.
You can use the following suggestions:
"After I count to seven, I will return to my normal state of natural awareness. With every number I count, I will become progressively more alert.
One... Two... I feel completely fine. My heartbeat is regular and normal. My breathing and pulse are normal. When I become fully awake, I will feel completely relaxed and comfortable."
Some people may experience headaches or trembling after waking up.
Continue with the following suggestions:
"All the suggestions I gave myself to relax and enter the hypnotic state have now completely worn off. I feel normal and well in every respect. My arms and legs feel completely normal and natural.
I am gradually becoming more alert.
Three... I feel better and more awake.
Four... I am now happy and smiling.
Five... Six... When I reach the number seven, I will be completely awake, alert, and happy.
Seven... I am now fully awake."
After counting to seven, pause for a moment and reinforce the following suggestion:
"My eyes are now open. I feel refreshed, energetic, and cheerful. I feel completely normal and natural."
Remember that when you open your eyes and smile, you may not yet have returned to your full level of alertness. According to the original text, you may still be in a partially hypnotic state.
The effects of hypnosis may continue for several minutes, sometimes for less than fifteen minutes. Therefore, suggestions may still have an influence during this period.
