How to Self-Hypnotize

Wear loose and comfortable clothing. Discomfort caused by tight clothing, such as jeans digging into your waist and restricting blood flow, can make it difficult to achieve a deep mental state. Use this as an excuse to wear loose-fitting clothes (like workout attire), and ensure nothing distracts you during your focus.

• Make sure the room temperature is comfortable. Keep a blanket or sweater nearby if you feel chilly, as warmth can often enhance relaxation.

Find a quiet room and sit in a comfortable chair. You can also sit on a couch or bed. Some people prefer lying down, but if you tend to fall asleep easily, sitting is better to avoid dozing off. Whether sitting or lying down, remember not to cross your legs or any part of your body, as it may cause discomfort after a short while.

Ensure you won't be disturbed for at least half an hour. Self-hypnosis cannot occur if the process is interrupted by phone calls, pets, or children. Turn off your phone (and notifications), lock the door, and isolate yourself. This is your "me time."

• The duration of hypnosis is up to you. Most people prefer to stay in a trance-like state (we avoid using this term due to its negative connotations) for about 15 to 20 minutes, but you also need time for the stages before and after entering that state.

Define your hypnosis goal. Is your goal to relax, improve yourself, or train your brain? If you aim to use hypnosis for a larger purpose (like weight loss, quitting smoking, etc.), write those goals down. You can use hypnosis to reduce stress, but it can also improve many other aspects of life. Many have achieved their desires through self-hypnosis, such as changing thought patterns or finding motivation to live more positively. Consider setting goals like:

• If you want to quit a bad habit, choose something specific. For example, think, "I want to stop smoking because it's not appealing."
• If you want to think more positively, focus on statements like, "I can achieve anything I set my mind to. I am in control and capable."
• If you have a specific goal, like weight loss, tell yourself, "I have healthy eating habits, and I'm losing excess weight. My clothes fit better, and I feel more confident."
  • Memorize affirmations for your hypnosis sessions. The choice of words is yours, but many find this method highly effective for building determination.

Close your eyes and release emotions tied to stressful or worrisome thoughts. Initially, it may be hard to let go of these thoughts as they keep resurfacing. Instead of forcing them away, observe them impartially and let them drift away. Refer to meditation techniques for guidance on this step.

• Alternatively, focus on a spot on the wall. It could be a corner, a stain, or any point you prefer. Stare at it and concentrate on your eyelids, telling yourself they are getting heavier. Eventually, close your eyes when they feel too heavy to keep open.

Recognize the tension in your body. Starting from your toes, imagine the tension in your muscles gradually fading away and disappearing completely. Visualize each part of your body relaxing in order, beginning with your toes and slowly moving upward. Picture these areas becoming lighter as the tension dissipates.

• Relax your toes, then your feet. Continue to your calves, thighs, hips, stomach, and other parts until you release all remaining areas, including your face and head. Use visualization techniques to think of things that make you feel light and calm, such as water (imagine water washing over your feet and ankles, washing away fatigue).

Breathe slowly and deeply. As you exhale, visualize fatigue and negative emotions leaving with a dark cloud, and as you inhale, imagine a bright, energizing stream of air filling you.

• At this point, imagine something you enjoy. For example, think of a lemon cut in half, its juice slowly dripping onto your fingers, then bringing your hand to your mouth to taste. How do you react? What does it taste and feel like? Continue imagining meaningful images, like bills flying away in the wind. Picture excess fat melting away, being as detailed as possible and engaging all five senses.

Appreciate the deep relaxation you're experiencing. Imagine standing on a staircase with 10 steps, where steps five and below are submerged in water. Visualize every detail of this scene, from top to bottom, and tell yourself you're descending the stairs, counting down from 10 with each step. Think of each number and imagine getting closer to the bottom with every step, drifting further into a state of deep calm.

• Feel each step as you go down. Once you reach step five, imagine the refreshing sensation of the water below, telling yourself you're stepping into a clean, serene oasis. As you descend the remaining steps, feel your body sinking deeper into the water. Notice the slight chill and your heartbeat increasing slightly, but let any fears drift away with the water.

Feel the drifting sensation. At the lowest point, you won't feel anything clearly, just a sense of free-floating, even as if you're spinning. If you can't feel this, try again more slowly to grasp what's happening. Once you achieve this state, address your issues and determine what you need at that moment.

• Now start listing what you're doing, speaking softly in the present and future tense, as if reading from a book.
• Visualize three boxes underwater, and you must swim to them. Once you reach the boxes, open them one by one, whispering to yourself what happens as you open each. For example, “As I open the box, I feel a radiant glow enveloping me, and I seem to merge with it. This light is my new belief, and I will never fail again because it has become part of me.”
• Avoid negative statements like “I don’t want to be tired and annoyed anymore,” and instead say, “I am becoming calmer and more serene.” Other affirmations include: “I am strong and resilient,” “I am successful and optimistic,” and if you’re in pain, say, “My back is starting to feel comfortable.” (See warnings about pain.)

Repeat these affirmations as many times as you like. Move freely in the water, imagine tipping over the boxes and discovering treasures inside (like confidence, money, etc.), or simply let your entire body relax. Find places with cool, warm, or wildlife-filled waters. Let your imagination roam freely.

Prepare to exit the hypnotic state. With each step, feel the water level gradually recede until you reach the fifth step. Once completely out of the water and stepping onto the sixth step, you begin to feel a heavy weight pressing on your chest. Simply stand there until this sensation passes, continuously repeating the affirmations mentioned earlier.

• After the heaviness subsides, continue climbing, visualizing each step with its corresponding number, while also focusing on the sensation of your feet. Concentrate on ascending the remaining steps.
  • Remember, you don’t have to imagine the water exactly as described. If you can visualize a different, more engaging scenario, use that instead. It doesn’t have to be better—it just needs to work for you.

When you reach the top, wait a few seconds before opening your eyes. You might imagine yourself preparing to open a door to the outside world. Open it slowly, as if light is pouring through the entrance, naturally causing your eyes to open. If needed, count down from 10, telling yourself to open your eyes only after finishing.

• Slowly sit up, then whisper, “Wake up, wake up,” or use a phrase you’d use to wake someone else. This brings your mind back to an alert state, returning you to reality.

It’s true. Self-hypnosis or mantras won’t work in real life if you don’t believe in them. For this phenomenon to occur, you must believe in yourself and your actions. Why not? If you truly believe, it can work for you.

• If it doesn’t work the first time, don’t dismiss it—persist. Some things take time and practice to master. Revisit the experience every few days, and you might be surprised.
• Keep an open mind. You must believe in the possibility of hypnosis for it to become real. Any doubt will slow your progress.

Test it physically. If you need proof that you’re in a trance-like state, there are ways to check! Anything visible or felt on your body can be controlled, so try these approaches:

• Interlace your fingers. Keep them still throughout the hypnosis, telling yourself they’re stuck together, almost as if glued. Then try to separate them—if you can’t, that’s your proof!
• Imagine one arm becoming heavier. You don’t need to consciously choose which arm; let your brain handle it. Picture holding a book, placing your arm down, then trying to lift it. Can you do it?

Visualize scenarios. Whatever your goal—whether it’s losing weight, overcoming negative thoughts, or anything else—approach it with confidence. Picture yourself in that situation, reacting with the mindset or condition you desire. For example, if you want to lose weight, imagine slipping into a pair of slim jeans effortlessly, looking in the mirror, and smiling at your well-fitted body. The natural high from this visualization is worth trying!

• Many use hypnosis to tackle personal issues like shyness. You don’t have to confront it directly; approach it through related scenarios. Simply imagine walking through the world with your head held high, smiling, and making eye contact—this is the first step to becoming an extrovert.

Use supportive tools. Some people enjoy listening to music while entering a hypnotic state. There are countless tracks online designed for hypnosis. If a specific image helps, keep it within reach, such as pictures of waves or tropical forests.

• A timer can also be useful. Some find it hard to exit the hypnotic state and lose track of time. If you don’t want to accidentally stay hypnotized for hours, use a timer with a gentle alarm.

Use hypnosis for self-improvement. Choose a goal to focus on during hypnosis. For instance, think of the person you aspire to become. Hypnosis is a deep meditative state, but it surpasses meditation by helping you achieve greater and more specific goals. Many find themselves more optimistic and purposeful after hypnosis. Take advantage of this!

• There’s nothing wrong with using hypnosis. Whether your goal is to quit a bad habit, improve focus at work, or change your mindset, hypnosis can help. Eliminating stress is a crucial part of becoming your ideal self, and hypnosis can assist with that. The more you practice, the easier and more natural it becomes.