Working with Affirmations and Self-Hypnosis Suggestions – Part 3

This is the third of a three part series on self-hypnosis. In this article you will learn how to work with your suggestions while in self-hypnosis using one simple self-hypnosis induction.

The mantra method of self-hypnosis

Start this method by writing out your self-hypnosis suggestion using the guidelines previously given. Choose a descriptive phrase, image, or symbol which best represents your suggestions. For example, if you are working on public speaking you might think of the phrase “Relaxed Speaker” to describe how you want to be in front of an audience. This descriptive phrase becomes your post-hypnotic trigger.

Once you have written your suggestions, read them through thoroughly three times followed by your descriptive phrase. To start, work with a few suggestions targeted at a very specific behavior which is relatively free of emotional weight; something that seems relative easy to change and that you have direct control over.

Enter a trance states using the method described below. You will recognize you have entered a deep relaxed, day dreamy, trance like state but before you allow your mind to completely wander off, start repeating silently to yourself your descriptive phrase, repeat it like a mantra over and over. Or if you are working with a symbol or image recall the image as vividly as you can. If you are practicing at night, allow yourself to simply fall into a deep peaceful sleep.

However, if you are practicing during the day, set a predetermined amount of time for your practice, for example twenty minuets. When you sense the time has passed, count up from one to five. It is important that as you do this you give yourself suggestions to return to full alertness, fully awaken, fully aware, full of life and energy, etc.

Use your descriptive phrase as a post-hypnotic trigger. When you find yourself in situations or environments where you wish or need to practice your new behaviors, simply repeat silently over and over to yourself your descriptive phrase. Your conscious mind may not remember all the suggestions, but your subconscious mind will. Trust your subconscious mind.

Active relaxation induction

Start active relaxation by sitting in a comfortable chair with both feet firmly on the ground and your hands gently lying in your lap. Or alternatively, you may lie on a relaxing bed with legs uncrossed and arms to your side. Then gently close your eyes. Take a deep breath in and hold it for the count of three. Then as you exhale, silently repeat to yourself “Sleep Now”. Take second deep breath, hold it for the count of three, and again as you exhale silently repeat to yourself “Sleep Now”. Now take a third deep breath, hold it for the count of three and as you exhale again repeat to yourself “Sleep Now”. “Sleep Now” is simply a cue to create a conditioned response which, with practice, will help you to quickly enter a trance state.
Focus your attention on the toes of both feet. Tighten the muscles of your toes but not too tightly. Count slowly to ten. When you reach ten, relax your toes. As you do, notice how your body naturally relaxes and goes limp; imagine all the tension and stress flowing out your toes. Next contract the muscles of your legs but again, not to tight. Slowly count up ten. When you reach ten, relax your legs; again imagine all the tension flowing out your legs. Now move to the muscles in your abdomen. Tighten them, count slowly to ten and then relax them and as you imagine the all the tension flowing out your abdomen.

Repeat this process with the remaining major muscles groups of your body in the following order; chest, back, arm, neck and finally the head and face. Each time you relax your muscles, feel and imagine stress and tension flowing out of your body; imagine or visualize it being poured out like water. When you finish relaxing all the muscles, notice the day dreamy trance-like state, pay special attention to the sensations of relaxation. These sensations and feelings are unique to you. Remember them because when you use the words “Sleep Now” you will remember these feelings and sensations.

At this point simply start repeating silently to yourself your descriptive phrase or if you are working with a symbol or image recall the image as vividly as you can. If you are practicing at night, allow yourself to simply fall into a deep peaceful sleep. However, if you are practicing during the day, set a predetermined amount of time for your practice, for example twenty minuets. When you sense the time has passed, count up from one to five. It is important that as you do this you give yourself suggestions to return to full alertness, fully awaken, fully aware, full of life and energy, etc.

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