Self Hypnosis

Hypnosis is derived from the Greek word for sleep, and is very similar to sleep. It is a
narrowing of consciousness accompanied by inertia and passivity. The main difference is
that you never completely lose awareness during hypnosis. Hypnosis allows you to
experience your thoughts and inner images as real. You willingly suspend belief just like
when you become absorbed in a compelling fantasy or play. Daydreaming & being
absorbed in thought are hypnotic states. Driving and other routine activities can cause
hypnosis (even causing short term amnesia).

Please don't self induce hypnosis while driving or doing anything where dissociation
could endanger you.

Self induction-

1. Choose a key phrase that is the opposite of your problem and the essence of your
goal. Repeat this word while you relax.

2. Take several deep breaths. Relax your muscles and think “heavier and heavier, more
and more relaxed.”

3. Imagine walking down stairs to a safe refuge, or count backwards slowly from 10 to 0.
Relax deeper and deeper with each count.

4. Enter your imaginary safe refuge.
  • To create a refuge follow these simple guidelines: allow a private entry, make it peaceful,
    comfortable, safe, fill it with sensuous details (the more details the better), visualize
    foreground, middle ground, & background, allow room for expansion and revision. It can be
    indoors or outdoors. It might be easily accessible, or require a short journey (nothing too
    complex or strenuous). Imagine all the details. Imagine yourself unloading your tensions there,
    and becoming at ease, healthy, & vibrant. Examples of safe refuges: a country kitchen with a
    view of waving wheat outside the window, a horse trail taking you to forest meadow with
    quiet stream, or a private sunny beach with warm white sand. Wherever you find peaceful.

5. Deepen hypnosis through compelling suggestions such as “Drift deeper and deeper”,
“Feel more and more drowsy, peaceful and calm”, “drift down into total relaxation”.

6. Once you spend time relaxing in your refuge you may wish to give yourself a “post
hypnotic suggestion”.
  1. Hypnotic Suggestions- These are thoughts and images that influence your
    subjective experience.
  • Be direct, positive, & permissive (allowing yourself to be calm rather than
  • Make the suggestions about the immediate future rather than the present
    (saying “soon I will feel relaxed.)
  • Repeat your suggestions at least 3 times.
  • Represent the suggestion in a visual image.
  • Write your suggestions out in advance.

7. When it’s time to come out of the trance, count upward from zero to ten telling
yourself to become "more and more alert, aware, and awake".

  • Audio record an induction script for yourself. Speak in monotone with slow
    tempo. Pause between each sentence.
  • Try abbreviated inductions with the help of a pendulum, or candle flame, or some
    other eye fixation.
  • If you are using hypnosis for a specific goal-
  1. clearly define your problem and goal
  2. determine what external factors contribute to your problem and eliminate
  3. focus on your role in the solution
  4. take note of the negative thoughts that contribute to your problem and
    refute them.
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PO Box 297 Buena Vista, CO 81211
Mountain Meadow Massage Therapy