The easiest and quickest way to learn self-hypnosis is to be hypnotized and given a posthypnotic suggestion to the effect that you will be able to put yourself into the hypnotic state at a given stimulus whenever you desire to do so. Anyone understanding the rudiments of hypnosis can do this. However, let us assume you want to learn self-hypnosis and cannot find help. If you understand and consciously practice the instructions that I shall outline, you will attain your goal.
1. Sit in an easy chair or recline on a sofa or bed.
2. Choose a point of eye fixation on the ceiling, preferably a spot behind you which would normally cause eye fatigue or strain.
3. Now, breathe very slowly and deeply.
4. As you do this, repeat, aloud or mentally, the word "sleep" as you inhale and "deep sleep" as you exhale. Do this for several minutes in a very monotonous manner until such time as you find yourself getting drowsy.
5. Next, suggest to yourself that your eyelids are becoming heavy and tired. The goal is to acquire eye closure using this method. You want to reach a state where it is uncomfortable to keep the eyes open.
Once you get your eyes closing, seemingly of their own volition, you have reached the first step in achieving self-hypnosis. You can repeat to yourself such suggestions as, "My eyelids are becoming very heavy and tired ... My eyes are becoming very watery ... My eyelids are blinking ... I just want to close my eyes ... The moment I close my eyelids, I shall fall into a deep, sound, hypnotic sleep ... Even though in a deep state of hypnosis, I shall be aware of my surroundings and be able to direct posthypnotic suggestions to my subconscious mind". When your eyelids actually become heavy or when your eyes actually begin to water, you intensify these feelings by repeating affirmative suggestions along these very lines. This is known as "the feed-back technique" and helps to reinforce the actual condition that exists. Proceeding in this way hastens the actual closing of the eyes and attainment of the hypnotic state, per se.
One of the best times to practice the technique just given is when you are falling asleep at night. The lights are out and you are lying in bed. Choose an imaginary spot above and behind your eye level so there is some strain on the eye muscles. Now begin giving yourself suggestions that your eyelids are becoming heavy, etc.
Once you have achieved eye closure, deepen the hypnotic state by the following suggestions: "As I count to three, I shall go deeper and deeper into a profound, hypnotic state. As I count to three, I shall find myself becoming more and more relaxed. As I count to three, I shall fall into a deep, hypnotic sleep." You repeat these suggestions many times, actually trying on a conscious level to feel sleepier, more relaxed, more at ease. In doing this, you take on the characteristics of a deeply hypnotized subject.
During every attempt to achieve self-hypnosis, you attempt to visualize yourself going into the hypnotic state. Once you have deepened the state, you begin the process of visualizing yourself exactly the way you want to be. You may experience difficulty at first, but as you keep at it, you will be able to picture yourself the way you want.You use the visual-imagery technique whether you think you are under hypnosis or not. These images become clear as you constantly hammer home these suggestions.
There's an old Chinese proverb that states: "One picture is worth a thousand words." In conveying suggestions to the subconscious, picture images are more effective than the words that are implanted. For example, it isn't sufficient to say, "I will be confident." The words must be augmented by a picture of yourself as the confident person you want to be. If you say, "I can't visualize myself as a confident person because I have never been that way," you can "borrow" those personality traits that you want for yourself. Imagine yourself endowed with the characteristics of some confident person that you know. The qualities that you seek may even be borrowed from a famous person. If this isn't possible, make up a personality which is a composite of all the things you want to be. See yourself walking, talking and carrying on activities. Keep fortifying this image with the mental suggestions that are needed. It won't be long before these mental impressions give rise to the confident feelings that you seek. As you keep implanting these images, they will become a natural part of your conscious personality.
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