10 Easy Steps to Self-Hypnosis

10 Easy Steps To Self Hypnosis

Learn how to engage your imagination using self-hypnosis to create an empowering mindset that will enhance your success and achievement in any area of your life.

I’m lucky that I’ve always had a healthy imagination that works for my benefit. I can activate a happy or a funny scene in my mind at the drop of a hat and secretly smile or giggle on the inside. This enables me to stay calm and relaxed as I do what needs to be done, effectively.

Imagination is a powerful thing and can be used as a tool for success. The Law of Dominant Thought says that whatever we focus our attention on is what we get more of. Many successful people automatically use their imagination in the form of positive mental rehearsal. They see themselves succeeding, winning, doing well, speaking up, taking a chance and thinking positively, with the anticipation of getting positive results every time. When you imagine something vividly, your senses bring about the internal feelings that accompany the real success. It activates passion and creativity and it opens your mind up to bigger things. Walt Disney said “If you can dream it, you can do it”. And look at what he accomplished! Apparently it all started with one mouse.

The Brain and Self Hypnosis

Self hypnosis enhances brain function
By imagining something vividly, the area of the brain involved with actually doing that thing is stimulated and strengthened. In 2007 Time Magazine reported on a study carried out at Harvard Medical School involving two groups of students. Both groups were asked to practice a five-finger piano exercise, for two hours a day, for seven days. One group spent two hours a day playing piano in their minds, imagining the finger movements and practicing the exercise to the best of their ability. The second group played the piano exercise for real. In both groups, new neurons grew and were reinforced, and the brain area involved with piano playing was strengthened. Imagination really is more powerful than you think. It grows new neural pathways in the brain.

When it comes to the way we live our lives on a day-to-day basis, our imagination plays a vital role. We respond to situations according to what we think about them. Circumstances are neutral in meaning. Thoughts lead to feelings, feelings lead to choices and choices lead to action or non-action, which in turn leads to results. You can imagine the worst or the best happening, the brain doesn’t care, it will activate the good or the bad feelings that go with it. Dopamine is part of the reward system of the brain and when we create positive expectation in our mind we experience the feel-good factor, created by dopamine. The more dopamine that is produced, the better we feel and the more motivated we are to seek out pleasure and reap the rewards of success.

Self Hypnosis helps Anxiety

Social Anxiety is eased with self-hypnosis
Compare the following stories: Jane suffers from social anxiety. She is invited to a party and she begins to worry for a few days leading up to the event. She is agitated and keeps thinking about what will happen at the party. She doesn’t sleep well and has nightmares about things going wrong. She imagines no-one will talk to her, she will blush if they do, she will look awkward and won’t know what to say to anyone, she might make a fool of herself, she will probably be on her own anyway so what’s the point of even going? She gets herself into a state of nervous exhaustion. It’s not worth it, so she stays at home. She misses out.

Jane came to me for hypnotherapy. After some imagination training in self-hypnosis, Jane gets invited to another party. This time it’s different. She practices self-hypnosis at home. She gets excited thinking of people smiling at her, welcoming her in and saying how lovely it is to see her. She imagines herself chatting easily and effortlessly, asking questions and listening to others. She sees herself genuinely complimenting a friend on how she looks. She notices that she feels calm when she is introduced to strangers, and she feels relaxed and comfortable in her own skin when she engages in conversation. She takes her time in replying to any questions and she smiles a lot. This time, Jane used her creative imagination to predict a positive outcome, she enhanced her thinking and she prepared with mental rehearsal. Guess what? she really did go to the party and had a lovely time. Now Jane’s brain has new neural pathways that confirm she can go to parties and enjoy herself. Jane’s imagination and her thoughts created a future that was in line with the story she told herself.

Sports Professionals use self-hypnosis too

It is well known that athletes use positive mental rehearsal to prepare to win. Mike Tyson (Boxing Champion); David Beckham (England Football Captain); and Tiger Woods (Golfing hero) all used self-hypnosis and mental rehearsal to enhance performance.

Hypnosis helps you to become more absorbed and focussed on things that are going on inside your mind, enhancing your creative imagination and establishing new neural pathways in the brain which help you to move towards your goals easily and effectively.

What Can Self Hypnosis Be Used For?

Self-hypnosis can help with achieving any goal you set for yourself, whether it be public speaking, weight loss, insomnia, confidence building, motivation, doing well in an interview - you name it. In fact anything that is realistically possible for you to achieve, self-hypnosis makes it easier. No matter how big or small a goal, you can achieve it quicker and easier by focusing your mind on the the action plan, seeing yourself doing the things you need to do, in order to move toward success, and reaping the rewards of achievement.

The Benefits of self-hypnosis

  • your heart rate slows down to a healthy rhythm;
  • your blood pressure is reduced slightly;
  • you activate the parasympathetic nervous system, also known as the Rest & Repair system;
  • your immune system is enhanced;
  • stress hormones are de-activated;
  • your sleep is improved;
  • your emotional wellbeing is enhanced;
  • it helps you to achieve your goals;

So what happens in self-hypnosis?

Self-hypnosis is the act of putting yourself into a relaxed state of focussed awareness and inner absorption whilst remaining consciously in control, with the purposeful intention of achieving a goal. Simply put, it's a trance like state of purposeful awareness. Anyone can do it, adults and children alike. In fact children are very good at it. It’s an entirely natural phenomenon like dreaming or day-dreaming. It can be likened to the state just before falling asleep or just as you are waking up. Your brainwaves slow down to alpha and you experience a re-set to balance your central nervous system. All you have to do is relax, keep an open mind and be motivated to want something to happen and follow the 10 Easy Steps below. There are many different way to enter self-hypnosis. This is one method that involves a breathing technique. You can practice self-hypnosis at home or somewhere else - as long as you are not interacting with other people and you are in a safe environment. Never when driving!

Here’s how to do it: Read all the instructions before you do the exercise. You could record the steps in your own words, onto your phone, leaving enough time between each step to carry out the instruction.

10 Easy Steps To Self Hypnosis


Step 1 Prepare Yourself - sit down comfortably, arms and legs uncrossed, and think about what you want to achieve;
Step 2 Create a powerful positive statement, suggestion, or an affirmation;
Step 3 Focus on your breath and breathe in through your nose and out through your mouth;
Step 4 Take 3 slow deep breaths, exhaling for longer than you inhale, and on the third breath out close your eyes;
Step 5 Continue to breathe slowly and focus on your breath as you count down from 10 to 0 on the next 10 breaths;
Step 6 With each number you count down, say the words “deeper relaxed” in your mind, as you exhale slowly;
Step 7 On Zero, repeat your powerful positive statement, suggestion or affirmation a few times;
Step 8 Imagine yourself successfully achieving that goal, bringing it to life in your mind, with as many details as possible, take as long as you want;
Step 9 Sit quietly for a while and allow any thoughts or observations to surface. When you are ready, slowly count up from 1 to 5, imagine the energy flowing freely through your body and wiggle your fingers or toes;
Step 10 Open your eyes on 5


Give yourself 10-15 minutes to do the exercise, at a time when you won't be disturbed. When creating a powerful positive statement, suggestion or affirmation, always be positive and say what you want, not what you don’t want. Remember, what you focus on, you get more of.
Here are some examples:

  • “I am now relaxing completely and letting go of tension”.
  • “As I relax, my pain subsides”.
  • “The more I relax the more confident I become”.
  • “I can speak up and remain calm at my team meeting”.
  • “No matter what is going on around me, I remain calm ”.
  • "I am strong and powerful".

When visualising success, imagine it is the easiest thing in the world, and completely natural for you to do this. Be purposeful, and stay focused. Whatever you visualise, make sure to activate the emotional response, as if it's already happened.  This is very powerful combination.  Without emotion, visualisation is not as effective.

If you need to open your eyes suddenly for any reason, just tell yourself “I’m wide awake".

Once you have done it a few times, you won't need the instructions any more. Practice using self-hypnosis and enhance your life in many ways. If you need help, get in touch with me for a one-to-one.

Ask for help

Get in touch

Feel free to contact me if you have any questions about how hypnotherapy/BWRT/coaching works, or to arrange your free consultation. This enables us to discuss the reasons you are thinking of coming to see me, whether it could be helpful for you and whether I am the right therapist to help.

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