Self Hypnosis and Relaxation

An Introductory Guide

Edward Gardner

Preface

This short text has been written with the intention of assisting to engage in the use of self hypnosis for the purpose of experiencing relaxation. As an hypnotherapist where appropriate I find that it is helpful during hypnotherapy to educate the client in a simple script for self hypnosis which can be used by the client in their daily lives.

This book should only be used for the purposes of experiencing calm and relaxation and not for the treatment of illnesses and symptoms. The information given here does not constitute medical advice. If illness or symptoms are an issue consultation should be sought from a qualified medical practitioner or hypnotherapist.

As to learning self hypnosis it is easier to learn if a person goes through the hypnotic process with an hypnotherapist in the first instance. Having said this it is possible to learn the process by oneself and with due care to benefit from hypnotic relaxation.

Edward Gardner

Heaton, Newcastle Upon Tyne

Email: ipnoetic@gmail.com

What is Hypnosis and Self Hypnosis.

Hypnosis can be defined as a form of attention and concentration which leads to a controlled use of the imagination whilst in a trance state associated with varying depths of relaxation, focused awareness and directed concentration.

The hypnotic trance state can be compared to states such as day dreaming, experiences such as being absorbed in a good book or film or time passing quickly on a car or bus journey.

In the hypnotic trance state the mind uses focused attention in a way that allows suggestions to be acted upon in a more powerful way than in the usual patterns of thinking and concentration. In the hypnotic state suggestions are more readily accepted by the unconscious part of the mind.

Hetero-hypnosis is practised under the guidance of an hypnotist in an hypnotherapy session. Auto-hypnosis or more simply called self hypnosis is practised by oneself. Essentially all hypnosis is self hypnosis.

Hypnotic self relaxation can significantly assist people who are experiencing stress, tension and anxiety.

Preparation for Self Hypnotic Relaxation

There are a number of ways in which you can prepare for the experience of hypnotic self relaxation. It is important at this stage to prepare well and in some detail prior to beginning the hypnotic self relaxation process. While this preparation may seem time consuming it is essential to the development of a suitable relaxed trance state.

In the relaxed trance state you will be focusing your inward attention in two specific ways. Firstly, by focusing attention on mental images which are in the imagination. It is important that these images have the associations of well being, contentment and relaxation attached to them. Secondly, attention will be focused in the imagination by the use of key words which again have associated with them pleasant and relaxing connotations for the person seeking to experience the relaxation of the trance state. As such it is worth exploring for some time those words and images which are most appropriate in maximising the experience of being in a state of calm relaxation.

Choosing Key Words for Relaxation

Make a list of 10 words which describe what it feels like when you are feeling tense, stressed or anxious. So for instance this list could look something such as these:

Turmoil

Uptight

Agitated

Shakey

Worried

Scared

Stomach Churning

Wound up

Panic

On edge

Having carefully thought about words which describe the feelings of tension and stress then for each of these we then proceed to think about what are the opposite of these tension words. So the list of Ten words may now look like this:

Uptight - Relaxed

Agitated - Calm

Shakey - Centred

Worried - Easy

Scared - Safe

Stomach Churning - Calm

Wound up - Chilled

Panic - OK

On edge - At ease

It is to be noted here that these lists of words will be different for each individual person. Words and their associations will have different associations and meanings at deep level of the imagination. This is the reason why some time should be taken to carefully reflect on these key words as they will be used in the personalised hypnotic relaxation experience.

So to recap we are looking to find those words which are the most relaxing and calming.

It is also of significance that the relaxation key words are not too long and cumbersome as this can complicate the use of the words in the hypnotic relaxation script. So it is to be recommended that no more than two word combinations be used, for example, 'relaxed and easy.' It is to be noted that that these key words will be used repetitively so they need to be easy to use in the relaxed trance state.

Once the suitable words have been chosen they should be combined in the manner such as 'calm and relaxed.' It is important that the 'and' is used as this contributes they rhythm of the key words and enhances relaxation.

Choosing Suitable Key Images

As with carefully selecting Key Words attention should also be given to choosing images which will be used in the hypnotic script which have associations of relaxation, calm and comfort. As with the key words each person will have preferences for different images which are associated with varying places. In the script that follows a beach image has been used but some practitioners of self hypnosis may be more at easy with images of a forest, a favourite park or beauty spot. You should choose an image which is most conducive to calm, relaxation and well-being.

Building Expectation

Prior to engaging in self hypnotic relaxation it is useful to try some preliminary exercises which will create and heighten the expectation of the usefulness and success of self hypnosis for relaxation. Once you have become used to going into the hypnotic state the two procedures below will not be necessary.

The Kohnstamn Procedure

Follow these instructions:

Stand next to a wall, facing parallel to the wall with your feet about a foot from the wall. Let your hand next to the wall hang loose next to the wall. Then place the back of your hand against the wall and begin to push with your hand against the wall. Do not lead your body into the wall. Now continue to push harder against the wall. Do this for one minute trying to push harder and harder against the wall.

After the minute is up then you turn away from the wall.

You may well be surprised that your arm will rise involuntary without you willing it to rise.

The purpose of this procedure is to encourage you in participating in self hypnosis by raising the expectation of hypnotic relaxation. Although this procedure is not in itself hypnosis it will help you engage with the process of the hypnotic trance.

The Arm Drop Procedure

Follow the following instructions:

This is a procedure to test your reflexes. Sitting straight in a chair and hold both of your hands in front of you with your palms facing downwards. Do not let your arms touch. Now close your eyes and imagine that your are holding a metal bucket in your right hand clasping your hands around the handle.

Now imagine that water is being is poured into the bucket and that more and more water is filling the bucket and that it is getting fuller and fuller, heavier and heavier, imagine this bucket getting heavier for about 20 seconds. Now at the end of the 20 seconds open your eyes and look at you arms. You may well be surprised that the hand that you imagined holding the bucket has lowered.

The Hypnotic Relaxation Induction Script

In choosing a place to practice self hypnosis it needs to be borne in mind that it should be practised in a relatively quiet place, that will be free of outside disturbances and without interruption.

There are a number of ways to use the hypnotic relaxation script described below. You can if you wish use a digital device to record the script which will make it easier for you to sit and listen to the script induction as you go into the hypnotic trance state. Alternatively, you can learn the script in a general and less detailed manner in which case the hypnotic trance state will be more fluid and process orientated.

It is advisable to wear loose and comfortable clothing.

The choice of whether you sit in a chair or lie down on a bed or couch is very much up to you. It is suggested you choose either lying or sitting down in terms of what you find most comfortable for yourself. If you choose to sit for the session make sure that the chair has a high back which will support your neck and back.

As to timing, that is when during the day to use the hypnotic relaxation procedure it is suggested that if possible that hypnosis is used in the early part of the morning as this will contribute to well-being during the remainder of the day. Alternatively, later in the afternoon or early evening can be useful in dealing with tension and anxiety that has accrued during the earlier part of the day.

In terms of the length of the hypnotic relaxation session it is suggested that 10 to 15 minutes per day will be satisfactory to achieve a suitable level of relaxation. A timer may be of use if you are concerned about losing track of time.

It is highly recommended that before beginning the self hypnotic induction script that you take a few deep breaths as this of it self assists in the process of relaxation and the induction of the relaxed trance state.

Instructions:

1. Close your eyes and relax.
2. Take a few deep breaths.
3. Direct your attention to your left hand. Allow it to become light and feel your hand raising higher.
4. Breath in and out slowly.
5. As you are breathing out you will feel yourself becoming more and more relaxed. With each breath you will become more and more relaxed and calm.
6. Say to yourself I am taking three deep breaths, relaxing breaths and I am letting a lovely floating feeling spread through my whole body.
7. Say to yourself now I am entering into a deeply relaxed state and I am going to count slowly from one to ten. As I say one I begin by relaxing my hand and arms..... Two, I let the relaxation spread to my upper arms...... Three, I let my shoulders and next relax...... more and more relaxed, going deeper and deeper, deeper and deeper..... Four, my scalp and forehead are getting relaxed and relaxed...... Five, now I am letting the relaxation spread to my face and muscles, to my eyes, to my mouth and jaw...... Six, I let my chest and upper back relax, I am becoming very comfortable...... Seven, my lower back, stomach and abdomen are getting very deeply relaxed...... Eight, I let the relaxation spread to my thighs, upper legs to my knees..... Nine, to my lower legs... all the way down to my feet..... Ten, to my whole body, now deeply relaxed and totally comfortable.
8. Now say to yourself I am experiencing a pleasant, relaxing time, just as when I was at the beach. I can see the waves gently washing on the shore and the lovely clear blue sky with fluffy white clouds rolling by. I can feel the warmth of the sunshine. I feel calm and clear, I am at peace..... Insert the Key Words here_________________________________.
9. Let yourself enjoy this relaxed experience until you decided you want the session to end.
10. Say to yourself Now I am going to end the session by counting slowly back from five to one. When I say five, I will begin to become more alert.... four, coming out now...... three, I feel good and calm.... two,.....eyes open...... one, now I am alert and refreshed.
11. On awakening stretch and flex you muscles gently a few times before standing up.

The Benefits of Self Hypnosis

There are a number of benefits in the regular use of self hypnosis. As self hypnosis develops the capacity for focused attention and awareness it is often found that the capacity for focused attention develops in other areas of like when not in the self hypnotic state. Once the skill of focused attention is more broadly practised it becomes easier to apply more generally to specific situations and tasks.

Also self hypnosis practised on a regular or daily basis commits the user to develop a habit of trance and this requires effort. In itself such commitment leads to growth and self development in general aspects of living. The user can then attend to health improvement and well-being in a focused and regular manner.

Further Reading

Alman. B. M. & Lambrou. P. (1983) Self-Hypnosis: The Complete Manual for Health and Self-Change. London: Souvenir Press.

Araoz. D. L. (1985) The New Hypnosis. New York: Brunner / Mazel.

Chertok. L. (1966) Hypnosis. Oxford: Pergamon Press.

Chertok. L. (1981) Sense and Nonsense in Psychotherapy: The Challenge of Self Hypnosis. Oxford: Pergamon Press.

Crasilneck. H. B. & Hall. J. A. (1975) Clinical Hypnosis: Principles and Applications. New York: Grune and Stratton.

Edelstien. M. G. (1981) Trauma, Trance and Transformation: A Clinical Guide to Hypnotherapy. New York: Brunner / Mazel.

Hartland. J. (1982) Medical and Dental Hypnosis and its Clinical Applications. London: Bailliere Tindall.

King. M. E. & Citrenbaum. C. M. (1993) Existential Hypnotherapy. Guilford Press.

Milne. G (2004) Hypnosis and the Art of Self Therapy. London: Geddes and Grossett.

Soskis. D. A. (1986) Teaching Self-Hypnosis: An Introductory Guide For Clinicians. New York: W. W. Norton.

Watkins. J. G. (1987) Hypnotherapeutic Techniques: The Practice of Clinical Hypnosis. Volume I. New York: Irvington Publishers.

Yapko. M. (1990) Trancework: An Introduction to the Practice of Clinical Hypnosis. New York: Brunner / Mazel

Notes

Notes

About the Author

Edward Gardner is a psychotherapist and hypnotherapist from Newcastle Upon Tyne in the United Kingdom. He studied a BA at Westminster College, Oxford and at the Universities of Durham and Sunderland. He is also a certified smoking cessation therapist. He currently runs a private practice in Heaton, Newcastle Upon Tyne. He can be contacted via his email address which is: ipnoetic@gmail.com