How to Do Self-Hypnosis

​I often remind my clients that hypnosis is really based on brain science: as you read this your brainwave state is most likely in 'beta' mode. As I type this my brain is in 'beta' mode.

If you begin to read a novel, watch a program, go to a movie or draw, paint or do anything creative, your brainwave state would likely be 'alpha'. ( This includes driving and going, automatically, into a 'road-trance' or 'alpha brainwave state'. For example: you arrive at your destination and think how quickly the time passed or how you don't exactly remember the drive. And yet, during the drive, you could avoid accidents and drive safely. This is a 'road-trance' state of alpha brainwaves.)

If you practice meditation you might, even very briefly, have experienced the 'theta' brainwave state. Slower rhythms produced by watching a movie, listening to an audio recording, taking a light nap, day-dreaming are all 'theta' brainwave states. This is the home of the subconscious, dipping onto the unconscious. Or the collective unconscious. 

And finally 'delta' or deep sleep.

The alpha and theta states are where the suggestions you create for your change take 'root': this is like re-programming a computer to a new operating system!

So what do brainwave states have to do with self-hypnosis? Everything. Hypnosis works by reaching a relaxed state whereby it is possible to sink deeper into our minds and rewrite or reprogram our subconscious. So the body/mind needs to be in a relaxed state to accept positive change suggestions: I am now easily moving away from that cigarette and choosing something more pleasing; I see myself walking with energy and vitality every day, feeling better and better in my mind, body and mood. It might be to reduce anxiety, to improve performance, or to be more confident in certain settings, or in general.

So back to self-hypnosis: here are some basic steps from Psychology Today: www.psychologytoday.com/us/blog/understand-other-people/201406/how-help-yourself-through-hypnosis:

1. You don’t have to be able to meditate and clear your mind, but sitting quietly and repeating phrases is important. Your subconscious mind already has a number of “tapes” it plays—“I’ll never lose the baby weight,” “I’m just not good at public speaking,” “I’ll never find another person to love me,” etc. Self-hypnosis works to replace these negative statements with more positive ones. You will have to find the time and the space to sit quietly for a few minutes each day. Five minutes, five times a day is best.
2. Identify a spot in your home or office that is a restful place for you. Some people actually use their cars. You want to have a regular spot that your mind begins to associate with the self-hypnotic state. The more you practice in one spot, the easier it will be to reach a deeper state in which your mind is open to more positive suggestions. If you are able to do so, create the space as something appealing and enjoyable to you. Have a favorite chair or some calming reminders waiting for you there.
3. Be sure you have 5-to-10 minutes of uninterrupted time. Take the phone off the ringer and silence your cell phone—in fact, leave it in another room altogether. Let your roommates or family know you need a few minutes of personal space. And don’t do it a time immediately before you have to rush off somewhere. Do it at a time that is somewhat relaxed for you.
4. Be ready with your objectives. Write out some positive statements in advance: “I am making good eating choices every day. I choose the foods that are good and healthy for my body.” Be sure you stay in the present tense (something you are doing now, not that you are going to do), and that you stay positive but not overly “rah-rah.” If your mind doesn’t believe whatever you are saying, it can reject it. In other words, say things like, “I know the right foods and I make good choices,” instead of, “I am looking more like a runway model every day.”
5. Remember that to be successful, you don’t have to create pictures in your mind. Some people see things very clearly; others are more kinesthetic or auditory. As long as you can “sense” what you want and somehow create a reaction or an image of it in your mind, you can self-hypnotize. Before you start, write down a few things about the desired goal—quantitative and qualitative. Get clear on what your success will look like. This is where you can be more future-looking. For example: “My goals: to reach a goal weight of 150 pounds by eating mostly fresh foods and vegetables, chicken and fish for two of my three meals a day.” Be as specific as possible about what you want to accomplish and how you will get there. Focus on measurable activities as much as you can. You can also add some qualitative aspects: “… and I feel more and more healthy and active every single day as a result!”
6. Remember that it takes repetition. You have accumulated bad habits by practicing them; you didn’t come out of the womb reaching for a bag of potato chips. Bad habits are learned behaviors, and so are good ones. Any new behavior takes about 21 days to become a habit. Commit to yourself that you will practice this process for 21 days, straight. If you get off track, start tracking again so that you achieve three weeks of consecutive practice. And be kind to yourself. Life happens. Do your best but don't beat yourself up - more negative programming - if you get 'off track'. Just keep going!

Practice this daily as the more you implant ( ie: reprogram your computer ) this new vision of you in your subconscious/unconscious the easier the change will be! 

And if you need more help, make an appointment with me: in just one appointment I can help you with the skills/tools or information you need to make self-hypnosis a success for you!

​Zoe: 360-432-1236. Call. 

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