Begin to close your eyes and clear your mind of any feelings of fear, stress, or anxiety. When you begin, you might find it difficult not to think. You may find that your thoughts keep intruding. When this happens, just observe them, and then let them pass, its perfectly normal.
Say to yourself I am going into hypnosis for (fill in the blank) minutes. Notice any tension anywhere in your body and starting with your toes, imagine the tension slowly falling away from your body and vanishing. Imagine it freeing each body part one bit at a time starting with your toes and working its way up your body. Visualize each part of your body becoming lighter and lighter as the tension is removed and as it goes replace it with a lovely feeling of relaxation.
Relax your toes, then your feed then continue with your legs, hips, stomach, back all the way up to the top of your head, paying particular attention to your neck and face and head. You can also use imagery that you find comforting such as the feel of water rushing over your feet and ankles.
Notice your breathing and take slow, deep breaths, breathe in light and relaxation and breathe out any negativity and appreciate the fact that you are now extremely relaxed. You can use some visualisation at this point if you like, such as a gentle breeze blowing against your face blowing all your bills away imagining how this feels, tastes and smells, always use your five senses of seeing, hearing, tasting, touching and smell. This will just add to the experience.
NOTE: Don't worry if this is too much to think about, it takes a little time and practice but keep at it because it’s a skill for life and a life changing skill and well worth the effort.
So mean it! No self-hypnosis or mantra will manifest itself in real life if you don't actually mean it. In order for this to be effective, you have to believe in yourself and your actions. If the first time doesn't seem effective, don't write it off automatically. Some things take time to get used to and to get good at. Come back to it in a few days and revisit the experiences. You may be surprised. Open your mind. You have to believe there is a possibility of this working in order for it to work.
You should now be feeling quite relaxed and now imagine you are at the top of a flight of 10 stairs. Picture every detail of this scene from the top to the bottom. Tell yourself that you are going to descend the stairs, counting each step down, feeling the stair under your feet starting at 10. Picture each number clearly in your mind. Imagine that each number you count is further down and one step closer to the bottom. As the numbers go lower, you will feel yourself drifting further and further into deep relaxation
Now you can begin to narrate what you are doing speak in the present and future tense quietly to yourself or as if you are reading from a page. You could use the metaphor of having three boxes which you have to open one at a time. As you open the box you can say to yourself ‘as I open the box I feel a column of light engulf and protect me, this light is my new found confidence that is now a part of me’. Then go on to the next two boxes. Just be aware that you should avoid using any statements with a negative connotation, keep it positive such as ‘I am successful and positive’ or ‘I am calm and relaxed and in control’.
Repeat your statements to yourself as often as you like and feel free to vary the visualisation you might find treasure in the box or just feel your tensions disappear, let your imagination run riot! Then you can ready yourself to exit the hypnotic state. So imagine yourself going back up the steps from 1 to 10 and as you do so feel yourself coming back to conscious awareness feeling happy and energised and relaxed. Take your time getting up and reorientating yourself back to the here and now.
And if you’d like any more help with this, just contact me. I’d also love to hear of your successes so do drop me a line.