Self-Induce a Hypnotic Trance to Achieve Deep Relaxation!The word trance is used to describe any state where a person is not fully conscious, and unable, to a large extent, to respond to the changes happening around him. Down the ages, the general idea has been that when you are under ahypnotictrance, you are only half conscious and completely unable to respond to any stimuli. But nothing can be more far from the truth.In fact, being in a hypnotic trance is almost like being super-focused on a subconscious level, where the surroundings have been tuned out to a certain extent. What this brings about is an intense feeling of relaxation, and an ability to accept what is being told to you in this state. It is however, important to note, that you still retain your logical faculties, and if your brain so desires, it can actually reject the suggestions made to it, even while it is in an induced trance!But, the question that arises is, why should you consider this? Let us try to answer that.How being in a trance can help?Human beings depend to a large extent on the faculty of memory. In fact, morality, or even our principles are actually resting on prior experiences. And gleaned from these prior experiences, we arrive at what is called our individual belief systems. While this very belief system helps to keep you on track, and to take decisions, it is also one of the most limiting influences on the brain.However, when you are under an induced hypnotic trance, your belief systems are suspended, and your brain is in a state to accept the suggestions made to it, even if they go against your belief system.Hypnotic trance can be used therapeutically for this very ability of it to bypass your belief systems and create new beliefs. In fact, when you are in a deep hypnotic trance, suggestion and instruction can actually: Make you do physical actions that you have no control over Change your mindset to a great extent Alter or modify very stubborn beliefs and ideas that you have, and Most importantly, bring about or boost physical and mental healing in cases like overeating, binge eating or smoking.While going to a professional trance-hypnotist may be one option, trying out self-hypnosis wouldnt be a very bad idea, either. Dont worry you wont turn into a clucking duck and be stuck that way! It is quite a safe thing to practice, especially for mental and physical relaxation!So now, lets look at the procedureSelf-inducing a Hypnotic TranceYou can achieve a safe and relaxing hypnotic trance by following these easy steps:1. Firstly, you need to find some peace and quiet. Sit comfortably in a room, with the lights dimmed. Ensure you will not be disturbed.2. Now for focus this is important if you want to tune out everything else. Find anything a mark on the wall, an actual physical object, or even the corner of a picture and concentrate your attention on that point.3. While you are focusing on one point, keep repeating these lines every 30 seconds to yourself:My eyelids are becoming heavier and heavierMy eyelids feel as if heavy weights are pulling them downSoon they will be so heavy that they will close4. You should start feeling the effects of the lines you chant now, and your eyes will really start feeling heavy. Do not resist this. Eventually your eyes will close on their own. Let this happen, and repeat to yourself Relax and let go.5. Thereafter, take in a large deep breath and hold it for about 10 seconds.6. Exhale through the mouth, slowly, and while making a whooshing sound.The rest of this step isnt easy and will take some effort to master:While your jaw drops, feel a sense of warmth spread through you. Breathe deeply and repeat the word calm when you exhale.This state is in itself relaxing, and can be induced if stress relief or relaxation is the goal in itself. But to get the other benefits, like healing, you will need to deepen the trance.Deepening the Hypnotic TranceWhen youre already in a light trance, it is the right time to deepen it. Follow these steps:1. You have to make your mind believe that you want to go deeper, so take another deep breath and exhale after holding it for 10 seconds. When exhaling, repeat the word deeper to yourself.2. Believe that you are going lower, in an elevator of some sort; as in you are descending lower into the state of calm, but not consciously. Repeat I am sinking slowly into a deeper state of relaxation.3. While you feel this, count down from 10 to 1 for every exhalation.4. The deeper you can descend, the better will be the results.But one thing to consider is that you will probably not manage it on the very first try. It takes practice and perseverance.While the induced state will bring you peace, and you can also use suggestions to get other benefits, you cannot perpetually exist in this state you must emerge from it after each session.Coming out of the TranceHeres a simple way in which you can emerge from the trance, but continue to feel the relaxation even beyond that.1. Tell yourself: When I reach one, my eyes will open and I will feel totally awake and refreshed.2. Then count slowly from 5 to 1.Trance hypnosis can be a very powerful tool to overcome many of the problems in life. It can bring you relaxation and acceptance; it can also help you to deal with certain physical conditions. So try it and remember that practice will make you better.How Self-Hypnosis Scripts Influence The MindHypnosis in itself is a science of suggestion and any changes in your mental makeup can be brought about not through assertion, but by making simple positive suggestions to the subconscious. And when a person is under hypnosis, their subconscious is super-focused, and in this state, suggestions made the right way and with the right terminology can have profound effect.Since the case is self hypnosis, it has to be based on auto-suggestions, or in other words, affirmations and suggestion you make to yourself. The first thing you need to keep in mind is that you should be prepared to accept these suggestions. And nothing works better in preparing you than working these scripts out for yourself!An overview of Self-hypnosis scriptsTo begin with, there will be quite a few ready-made scripts that you can download and use. But when you are working on composing your own script, here are the different points to keep in mind: Be very clear about what you want hypnosis is a very powerful tool but only when you can be very specific about what you suggest to your mind. Dont set unrealistic expectations and keep these out of your suggestions as hypnosis aims at making a positive change, make suggestions that are achievable rather than unrealistic ones. Positivity is another essential component. This also extends to the sentences you use keep the suggestions positive and avoid negatives. After all, you want your self-hypnosis session to yield positive results. And finally, it is important that you use simple words. This is because self-hypnosis depends on auto-suggestion or self-suggestion, and words that are too complex may break the trance.Of all these, when you are preparing your own hypnosis script, you should pay special attention toPositivity in your Self-hypnosis ScriptIt is very important to keep your speech positive both in tone and in terms of the language. Consider these points: Instead of using negative terms like not, use affirmative sentences. Dont use positively vague words like will. Go for a more direct approach with a specific time frame, instead of leaving it in the indistinct future. Try and leave out most words with negative connotations e.g. lose. Instead of implying that something will happen in the near (or far) future, assume and say that it has already happened. Never use but it complicates the sentence and also negates what you have said before. Do not use words that are discouraging in nature e.g. Ugly, Filthy, Bad, Untidy, Hate. Also try and avoid words having a very fixed meaning they are too absolute, and do not work in self-hypnosis scripts. E.g. impossible, finished, etc. Also avoid words that are ambiguous in meaning, or cannot really be defined e.g. Normal, desire, positive, maybe, growth, etc. Avoid words that go on and on, and in case there are any long ones, do not drone on them. And finally the goal is to be proactive dont say that you can do it believe you will be able to do it.May seem like a tough thing to do, since we left out all but a large section of your vocabulary. However, the whole idea is to keep it simple, and use everyday words that can convey the right meaning!The next point to be careful about isThe tone of voice you make the suggestions inThe aim of using this script is to Deepen the feeling of peace and calm so that your mind is completely submerged in the end result you are trying to achieve, and then To bring about some modifications through affirmations and suggestions.And while it may seem odd, the tone of your voice plays a very important role here. In fact, when speaking your script, keep these points in mind: The tone of your voice should convey calmness and confidence, only then will your script make an impression. Do not race through your speech; keep it slow so that the mind gets the time to absorb it. Emote through your voice, which is to say speak with feeling but dont overdo it to stage proportions! Ensure that your voice brings about relaxation. When making affirmations and suggestions, sound positive and confident. The last point is of course, when you are speaking that part of the speech that will bring you out of the trance, infuse energy in your voice, so that this energy is picked up by the brain.For a successful session of self-hypnosis, the words and the tone go hand in hand. To this end, some people also record their own self-hypnosis speech beforehand, and play it back to themselves, when practicing self-hypnosis. This helps them to listen without affecting the trance state in any way. Of course, the one thing that hasnt been mentioned yet is your faith in the entire process. So finally lets take a look atYour own self-hypnosis scriptRemember, that for the script or your efforts to take effect, your mind has to be a receiving field. And this can happen only when your mind believes that something good will come out of it and is ready to accept the affirmations and suggestions. This acceptance needs to be cultivated first.While this may not immediately help, lets take a somewhat different look at working through suggestions. When you look at lets say a piece of pottery where do you think it started? Even before the wheel, the clay or the water, it started first and foremost in the mind of the potter. It started as an idea that he brought to life because his mind told him that the imagined pot in his mind is good, and will be a superior piece when formed in reality.Similarly, self-hypnosis serves to strengthen your minds belief in a certain idea, or can also make a certain idea take priority. Once your mind has accepted the affirmation, the idea is perceived as real and achievable, and then your mind sets about trying to make it happen!Therefore, the three most important things are: The right idea. Enough faith in that idea And the will to make it happen.You can achieve this with words, self-hypnosis scripts and tonal modulations in voice, but the most important thing is to believe, and to keep practicing! So get, set and go, today!Tweaking your Sub-conscious through Conscious Intervention!The conscious brain you may think it propels you through your life, but it is a lot like the RAM on a computer a short term memory that retains information for a few minutes or up to a few hours. In fact the brain is a lot like an iceberg, with the conscious part being the tip the small fraction visible above the water. The major part of the brain that stores information, retains it, accepts information from the outside world, makes decisions and regulates your entire body is the much larger submerged sub-conscious!Being the seat of memory and decision making, your entire mental makeup, or in other words the programming of your brain resides in the subconscious.Therefore this is what you need to target when you want to alter a deep-set feeling or emotion. And, to be able to consciously direct the former, you need to get a little acquainted with it first!Features of the unconscious brainIn this section, lets try and get a rough over-view of the subconscious (and see where we actually go wrong when trying to direct our subconscious): The unconscious records every memory in minute detail but their organization and accessibility differs from person to person. The unconscious suppresses bad memories, but they are revisited at times; the feeling can be recreated almost exactly by your unconscious. The unconscious fits in quite well with the saying the idle mind is the devils workshop. It thrives on new experiences and knowledge, and mischief brews when the brain is idle and bored! Therefore, keeping your mind active is essential. The unconscious, based on your individual programming, has its own patent morality. And no matter how much you try, without altering the memories and lessons that induce this sense of morality, you cannot ever do anything against the set rules in your head! Your unconscious makes all decisions based on its own dos and donts. Though this next feature may seem incongruous, it is nevertheless true. While the unconscious keeps you on track, it cannot initiate reactions it needs to be directed through the conscious. The unconscious deals exclusively in positives which is to mean that it cannot comprehend negatives. So when you give it a direction containing a negative, it actually takes it to mean the exact opposite. Confused? Heres an example:You tell yourself I dont want to be poor the unconscious cannot and does not understand the dont and what finally gets conveyed is I want to be poor! And as a consequence you keep on doing things that make you poor.So when directing the unconscious, it is mandatory that you use only positives.Do you have a clear idea now of the reasons you actually find it difficult to direct your mind? So with that worked out, lets see why it happens and how can you work around itHow the unconscious programming gets messed up (right from childhood)?From age 0 to 5, the human brain is naturally geared for learning. Therefore, whatever you learn then is carefully stored and turned into your dos and donts, so to speak. To look at some of the elementary things you learn to eat, talk, walk, understand basically all the essentials.

But unfortunately for a lot of children this is also the time when they learn things like: Im not good enough Im not accepted I cant do it Life is hard! The unknown is dangerous!And they can all be negative and limiting emotions if carried around life-long! As is the case with most of these lessons learnt quite early on, changing them isnt very easy in fact you need to go quite deep into the unconscious to be able to alter such mind-set.Nevertheless, it can be doneHow can you bring about these alterations?No matter how old you become, until you alter negative ideas stored in your unconscious, you cannot break out of them. One way to do this would be trying hypnosis.Often the learning state in which we exist in our childhood is compared to a state of hypnosis. In your adult life, a state of hypnosis, similar to the learning state, can allow you to delve into your unconscious, and then consciously alter the offending idea or emotion.Imagine this for instance: You enterahypnotic trance. Imagine your mental programming to be a jukebox- like those you see in country bars and inns in movies! Go into the jukebox and locate the disks that hold your negative emotions and thoughts. And imagine replacing them, one at a time, with positive ones. Dont expect it to be easy, and dont think that the change will be instantaneous. Practicing will help, and repetition will consolidate the new ideas you want to embrace.Alternately, you can also use deep trance withself-made hypnosis scripts that will increase positivity.The bottom line is that you need to make a conscious decision to alter your subconscious, and you can use hypnosis to find the needed communication channel between the conscious and the subconscious!How You Can Get Into Meditative Trance Through Self HypnosisThere is nothing scary about getting into trance through self hypnosis. Snap out of your reverie on Hannibal Lecter episodes. You will not turn into a cat or duck when in deep trance. Out of body experience is also not part of the deal. It is not as magical or as mysterious or as scary as you think. It is a very safe method as humans are naturally wired in such a way that they can easily enter and get out of a state of deep trance. In more ways than one, hypnosis is actually an effective way to unwind and cope with lifes daily stressors.What is Meditative TranceSince time immemorial, self-hypnosis has been easily achieved through meditation time and again not only by seers, but also ordinary peoplewho have wished to rise above their ordinariness. Commonly called meditative trance, it is as easy as sitting in a comfortable space, clearing the mind from any worries, focused breathing, and avoiding distractions. To a beginner, the idea of suppressing the conscious mind to eliminate stress and worries, ignore painful sensation or simply let the mind go blank as the body heals, can be the hardest thing to achieve. But given time and effort, this can be easily performed over and over again by himself.Meditative trance can be done in more ways than one. The key that unlocks this passage usually begins with your breathing exercises to help calm your system. To give you an idea, here are some common ways employed to enter trance through self hypnosis: Have a meditation CD handy as you look for a comfortable spot. Your room may sound the best option but it can easily induce you to sleep. Turn on your meditation CD and listen to soothing music. Sit and relax. Do not lie down or you might induce your body to sleep. Use breathing exercises to relax your senses. Visualize through the 3-step process. From the awake level, move to sleep level and then, finally to deep sleep level. Feel the music envelope your senses. Let your heartbeat match the rhythm. When it feels like being in a much larger place and totally relaxed with your mind not being barged in with conflicting thoughts, possibly you have reached meditative trance state. You can get out of your trance state by moving toes and fingers. But do it very slowly.How This Exercise Affects Your ThinkingOne of the benefits of being in deep trance during self-hypnosis is in gaining access to a seemingly far-out subconscious mind. Your left brain normally holds order, logic, familiar things and processes, control, and everything that usually makes you do your daily rounds. The right brain, the seat of the subconscious, is normally untapped. If your left is the I know exactly who I am, then, its right hemisphere means I am everything I wanted to be.Being in deep trance will allow you access to the intuitive portion of the brain. Through this, you can easily find ways to program your mind to achieve what it really wants to do. By simply shutting-out the left sides dominance, being in deep trance through self hypnosis will enable you to stimulate your right side to be more active in pursuing what it wants and achieve it. You may want to watch the following video to get a better idea:Like everything else, achieving success in ways to enter trance through self hypnosis takes time. Results can vary from person to person but, through constant practice, patience and persistence, achieving a meditative trance state can be quite easy. You can easily slip in-and-out of your subconscious and tap your innermost desires and fears.How to Recognize The Indicative Signs Of Being In A Trance?Your daily grind is a series of distractions and stressful situations that can easily drown your innermost consciousness. One way to gain control of your subconscious is to put yourself in a state of trance. This will allow you to step into a world where you can control the innermost sanctum of your brain, away from the usual logic and rationalization which can hinder inner peace.Self-induced hypnosis is a feasible way to regain inner consciousness, but how do you know when you are in a trance? Keep in mind that in a state of trance, you are in an altered state of consciousness. And often, there are tell-tale signs that go with the experience to let you know that you are in a trance.There are ways to know if you are indeed, in a state of trance. These indicators, however, require a sharpening of your senses and aptitude in order to understand what goes inside your system. Though some easily manifest themselves, like being arrested in a fixed position or changes in pulse rate, it takes utmost dexterity to easily recognize the changes taking placewithin your consciousness.Here are some of the easily noticeable signs to show that you are in trance:Physiological Changes Head dropping (as if falling asleep) Shoulders are slumped Breathing changes Muscle tone changes, including micro muscle changesChanges Occurring on Skin Skin tone alteration (skin usually becomes droopy and soft, unless, innate to the person) Change in skin complexion Skin may feel warmer or colder than usualEye Rapid eye movement (twitching of eyelids) Less blinking Tears may flow Glazed or flickering eyes Transfixed on a single gazeFace and Facial Muscle Changes Flexed jaw line or other changes Softened faceFacial and Bodily Movements Involuntary micro movements like twitching of the body or the lips Pulse and heart rate slowing down Lip-licking Swallowing (which slowly ceases over time)Aside from these readily recognizable symptoms, there are also certain signs naturally occurring in your daily lives without you even knowing. It can be reminiscing about memories from distant past or embracing beliefs and certain habits. Even watching television or remembering the flavor of a corner-store gelato or a touching memory of a loved one can put your brain in a natural trance-state.Hypnosis, it seems, reproduces naturally-occurring situations which pave the way for beliefs, habits and memories. This usually happens when a logical or conscious mind opens up its gate to the intuitive subconscious. Whenever you allow your thoughts to wander away from your logical/conscious part, you are actually in a state of trance.

It will give you a clear understanding of how a trance works in self hypnosis.Putting yourself in an altered state of consciousness usually suspends certain movements and limits ones sensory perception. The tell-tale signs discussed earlier are not always present during hypnosis, whether with a hypnotherapist or on your own. Its effects can vary from person to person, too.All in all, an altered state of consciousness that a trance entails can manifest itself in many ways and learning about these can make the experience of self hypnosis worthwhile.Drawing The Line Between Self Hypnosis and MeditationThere is a thin line that delineates self hypnosis from meditation. Some people say both are the same only differing on the context of which they are used. Both involve entering a state of trance delving into the innermost sanctum of the subconscious. Both require focus and utmost relaxation. However, in as much as they are alike, these two also have certain differences and separate purposes. Here, we are going to discuss on its similarities, differences, purposes and the manner that they can serve your intent.Differs in PurposesUndoubtedly, self hypnosis is quite similar to meditation, and vice versa. However, self hypnosis is often utilized to stimulate behavioral changes and to benefit specific problems or issues. Its main drive is to evoke positive thoughts and ideas to a persons subconscious mind. Self-hypnosis is basically more dynamic way of relaxing the mind. Meditation, on the other hand, is meant to completely relax the mind. A person meditates to release all thoughts or to free the mind from any thoughts that can hinder ones goal in doing so. Unlike hypnotherapy which targets specific objectives, meditation is used as a training ground for the mind to relax.Mind Action vs. Mind RelaxationAs mentioned, self hypnosis is meant to address a particular issue. A person who uses hypnotherapy often has another goal that goes beyond mind relaxation as opposed to the pure absence of thought in meditation. Though both can be steered using visualization techniques like on a calming countryside or with the sound of nature, self hypnosis stimulates the relaxed subconscious to pursue a perceived change. A person engaging in hypnotherapy relaxes the mind yet evokes it to pursue a positive change. On the other hand, a person who meditates simply relish at the experience of an unperturbed subconscious.When it comes to meditation vs self hypnosis, the difference rests on your objective and goal. Your purpose in engaging on either meditation or hypnotherapy lays primarily on what you are trying to achieve. Aside from their purpose, there is little difference between the two. If you try to have two person seated side-by-side with one engaging in meditation and another in self hypnosis, there is little you can observe as differences. It is like comparing alcohol and wine. Both make use of mind relaxation. Meditation, it seems, is just another means of entering a hypnotic state.Similarities Between Meditation and Self HypnosisThough they may differ in purpose, meditation and self hypnosis have similarities. One similarity both possess is by being in a state of deep relaxation. It also utilizes the same breathing and visualization technique when getting into a trance-like state. Both can also aid in the therapy or improvement of a person. Some people are comfortable with hypnosis while there are also some who are more inclined to meditate. However, the fact remains that both practices are potent and beneficial to certain issues and medical conditions like psoriasis, anxiety or depression, insomnia, headaches or migraines, and other psychosomatic condition.When thinking of meditation vs. self hypnosis, the only notable difference is on its persona use and purpose. Meditation is designed for deep-sated relaxation while self hypnosis is more directed towards a change of behavior. Nevertheless, both are excellent means to relax the mind and can, therefore, provide benefits to an individual suffering from physical, mental or emotional upheavals and disorders.Related posts:Positivizing your Mindset for a more successful you!Negative thoughts, ideas and mindset especially when deep seated can prove to be not just limiting, but also downright destructive!Dont believe that? Consider for instance a woman; she thinks shes fat, and that it is unlikely that she will find a man who will like her.This proves limiting because shes so preoccupied with the thought that she wont even go out and socialize. This limits her opportunities to meet a man wholl like her for who she is and not how she looks. And eventually this same mindset can lead to loneliness, depression and a sense of inadequacy!The negativity of unpleasant thoughtsWhen you go through life carrying the burden of negative thoughts, they cast a shadow on every idea you have you always believe bad will come out of most things, you become a pessimist and pro-activeness goes out the window! Nothing good can actually come out of that!So, unpleasant thoughts can negatively influence you alright. But what if someone told you that they can even physically affect you negatively?Studies have shown that the molecules of water change form, and become more unbalanced and unpleasant in shape, when they are in the presence of negative thoughts! And the exact opposite happens with positive, inspiring actions and thoughts.In this video you can actually see pictures of the water molecules in frozen form, under the influence of different kinds of thoughts:So, while you are composed of about roughly 60% water, positive or negative thoughts would logically affect your physiology as well, wont it?With that in mind, lets look at how you can incorporate positivity in your life.Positivizing your Sub-conscious!Your sub-conscious, in direct opposition to what people believe, contains no real fixed morality as such. It varies from person to person and depends completely on memory and conditioning. When something bad happens as a response to something you did, the memory and the action are labeled as to be avoided. And your mind has already isolated that action as negative. However, the key is to realize that one rejection or a single instance of failure does not guarantee the same response for that same action every single time!But then your mind is quite a complex set-up and changing mindset isnt as simple as that! You may tell yourself something repeatedly, but overriding the subconscious and rewriting any memory as something not-necessarily bad requires more concentration, and deeper introspection a state that can be quite well achieved through sessions of self-hypnosis.Achieving positivity through trance self-hypnosisSo,induce a self-hypnosis trance on yourself, and you could get positivism either assisted or D-I-Y.The bottom line is that this can be done For the first approach you can try any of the number of positivity scripts and videos readily available. Or you can listen to thePositivity And Optimism Self Hypnosis CD. On the other hand, you could work out and record your ownself-hypnosis script. The words thatyoucome up with can have special power for you!Negativity has often been compared to a dark night. But it is probably more like a black bandana tied over your eyes and obscuring your vision. Use self-hypnosis to bring back the light of positivity and to throw the negativity out of your life!Take A Cue from Self Hypnosis for Goal Setting and AchievingLife is not a blind walkat least not for all. We tend to plan our lifewe have our hopes and aspirations and we want them to come alive. However, life has a habit of throwing odd balls at us at every corner and often, what we have planned doesnt turn out to be successful.Now, at this point of life, you have two optionseither to start from scratch or to completely abandon the idea or initiative.Now, if you are planning to go with option A, which is start from scratch, it would be better if you could learn from previous mistakes and make necessary amendments in your plan. In addition, we have in store for you another option: to use self-hypnosis.Self hypnosis can actually help you set more realistic goals, prioritize your actions and finally achieve them.Helpfuldont you think?By now, your interest quotient must have perked up considerably and you might want to know how to practise self hypnosis so as to reap its optimal benefits for goal setting and achieving.We will come to that later. First,Heres an evaluation test for you How able and competent a person are you? To know this, ask yourself, Who am I and what am I? You also need to determine your own growth potential, how much effort will you be able to put for achieving your desired goals? Next step would be to determine your possible goals. Estimate the time involvementbe sure whether you can devote all that time sincerely. Now that you know your potential, accordingly select the best possible goal. The goal must be most satisfactory to you and should be in sync with your future plans.Once your goals are set, there are a few more steps prior to actually practising self hypnosis.1. Write down your goals in positive words: your subconscious will find it easier to identify and focus on things which you want as opposed to things which you dont want.2. Your goals self-controlled and self-initiated: of course, you cant change the way other people behave with you, but you can change how you feel about ithow you react to it.3. Write down your goals in sensory based language: since your subconscious stores memories and visualizes the future in this manner, it will find multi-sensory input easier to understand. Here is an example, write something like this, When I see the exam paper and when I hear the invigilators voice saying begin I notice how confident I feel.4. Your goal should have a precise context: it is best to decide on a specific situation when you want something to happen. During the hypnosis session, concentrate on that particular situation for better results.5. Finally, check whether the achievement of your goal has any negative consequences on others and any other situation of your life.Now, finallyThe steps of self hypnosis First, read and re-read your goals several times so that it is identified by the subconscious. Sit in a comfortable posture to achieve a deep and relaxed state of self-hypnosis. Try to visualize yourself as having achieved that goal. Also try to be happy and satisfied on having achieved that goal. Awaken yourself from the hypnotic state.When you practise this self-hypnosis session regularly, when you actually visualize the goal every day, you will feel more confident about achieving it.One goal achieved gives you an extra boost of confidence to achieve the next!So, get started with it.

Practising Self-Hypnosis Can Help You Overcome The Negativity Of JealousyLets start with a question:What is Jealousy?Yes, it is a negative emotion, but what is the exact emotion? We feel jealous when we see something that someone else has but we dont. But is it really as simple as that? We like to believe that it is, but psychoanalysis reveals that the green-eyed monster is an emotional response to much more complex stimuli.An attempt to decode this complex emotion calledJealousytells us that it is a response to a complex mix ofinsecurity, fear, and anxiety over an anticipated loss of something of great personal value.The feeling is triggered especially in the case ofan existing connectionto a thing or person. And the feeling typically translates into a complex response as well one that combines one or more emotions ofanger, resentment, inadequacy, helplessness and disgust.However, surprisingly, in the case of most people, once the feeling passes, they wish they hadnt felt that way. They wish they could be cured of jealousy. And this is indeed possible. In fact, the cure lies in rooting out that insecurity. And heres where self hypnosis can help you out. And this is especially true for those who find it difficult to curb feelings of intense jealousy.Decoding YOUR JealousyHere is a 3-part exercise that psychologists recommend to help you get to the root of (and overcome) your jealousy:1. First, evaluate how you would classify your connection with the thing (could be a person, a thing, an opportunity, attention, anything for that matter) that you are feeling jealous about.2. Now evaluate what is the fear or insecurity lying behind it. The lack of this thing that you are jealous about can lead to the loss of what in your life? And of course, is this fear or insecurity a rational one?3. Finally, evaluate if it is indeed a threat. And even if it is a threat, is it worthy of the adverse reaction you are having.Always keep in mind that this evaluation isnt an easy process the third step being the most challenging. However, practice and affirmation is essential when trying to change something that lies so deep inside the psyche. To that end, practising some self hypnosis that helps you to connect with your inner self may actually amplify the results. So here goesRising Above JealousyOnce you have found the pointers that tell you the root of your jealousy, half the battle is won. While there are a number of self-hypnosis programs that especially aim at curbing jealousy, heres a short video/audio that you can try out.Find 15 minutes of quite time, when your mind isnt in turmoil, and sit comfortably and practise self hypnosis to this:The monster neednt take over your life you have the strength to fight it off within yourself. Using Self-hypnosis to unlock this power and root out the very core of the insecurity that is causing you to be jealous will ensure that you are free of the emotion!Related posts:How To Release Emotional Baggage with Self HypnosisThere are certain episodes in our lives where we experience emotional upheavals. Emotional baggage has always been one of the toughest psychological problems that an individual has to go through in his or her lifetime. Break-ups, loss, disappointments and frustrations normally come and go. But there are certain situations that can leave you spiralling out of control. When something in your past or the present prevents you from moving in, it is imperative that you find ways to cut the problem from its core and seek out remedy that will put it in control. One way of doing so is to release the pent up emotion with self hypnosis. Read on to learn how.Converting Negative ThoughtsPeople often go along with their emotions. When one is having a bad hair day, he or she often focuses on the negative thoughts ignoring that behind such lurks something good. It is akin to the perception of a glass as either half-empty or half-full. A persons perspective when focused on the negative aspect half-empty can assail your overall physical and mental wellbeing. Like a black cloud that hovers constantly on your mind, utilizing self hypnosis scripts (which, by the way, are available online) can help dispel the clouds and bring the sunshine in. Self hypnosis can help effectively push the unproductive or negative thoughts away leaving you free to get on with your life without those weighty emotions dragging afoot.Letting Go of Emotional Pain Symptoms Through Self HypnosisTo give you an idea on how to release emotional baggage with self hypnosis, here are six easy steps:1. Stimulate Hypnosis.Inducing oneself to enter a trancelike state can be done in more ways than one. You may use eye fixation, magnetic hands, music, online/offline scripts, and other methods which help you dig deeper to your subconscious stimulating it to relax and visualize what you desire. Here, you need to be comfortable. Breathing technique must be done carefully to free your mind from unnecessary disturbing thoughts.2. Positive VisualizationTry to see yourself in a safe place. Feel free to paint a picture. It may be a tropical paradise back-dropped with aquamarine blue waters or a winter wonderland where snowflakes excitingly touch your nose. It may even be a memorable place from your childhood. It can be anywhere you want as long as it makes you feel more relax, secure, comfortable and at peace with your mind. Visualize and feel such ambiance envelope you. Be sensitive to the sound, color, sight, texture and sensation that the place brings. Go deeper and deeper until you feel one with the place.3. Self AwarenessOnce you feel oneness with your place in mind, move on to your body. Be sentient to your breathing, the rise and fall of your chest, and the quickening and the mellowing of your pulse. Let your emotions ebb slowly, going deeper, and deeper. Embrace the negative and tie it down with a band. Summon yourself to be more aware of the pain and the negative sensation. Hold it down. Let it recede with the tide of relaxation.4. Mind FocusConcentrate carefully and create a spark of light. It could be any color you want. Let it radiate inside you. Let its warmth engulf you and light a flame in your heart. Let this ray of light dispense the dark clouds clutching your heart. Release and let go then, replace it with a sunny and cherry thought and feeling.5. Coping MechanismTry reverting to a time where you were most hurt. Try to place yourself in such a situation and observe how it triggers waves of emotions inside you. Bind this with the same light that you have created earlier. Let it engulf you. Learn to cope by practicing it many times before moving on to the next step.6. AwakeningIf you are confident enough, it is time to awaken yourself. Deep breaths, in-and-out, in-and-out. Wiggle your toes and fingers. Let energy course through your limbs. Now, open your eyes.Watch the following video to release emotional pain, with a step-by-step guide to release emotional baggage with hypnosis.Indeed, emotional pain is as excruciating as physical wounds, perhaps more. Get a hold of yourself so you will not get carried away in a spiral of negative sentiments. By knowing how to release emotional baggage with self hypnosis, you can free yourself from any pent-up emotions and generate positive life force.The Power of Self-Hypnosis to Improve Your MindByDeane AlbanSelf-hypnosis induces a state of extreme relaxation and increased suggestibility to treat a host of mental and physical conditions. Learn how it can help you.

The word hypnosis conjures up images of swinging pendulums and audiences being made to cluck like chickens.But hypnosis is much more than an amusing magicianstrick.Its a medically recognized technique that uses innate mental powers to promote all kinds of mental and physical improvements.A variety of health careprofessionals are trained in hypnotherapy doctors, nurses, psychotherapists, dentists and chiropractors.With self-hypnosis, you dont have to rely on someone else to guide you into this powerful mental state.Lets examine how hypnosis and self-hypnosis work, how you can use them to improve your mind and mental well-being,and how you can put yourself into this state at will.How Does Hypnosis Work?Hypnosis is atrance-likestate thats characterizedbyextreme relaxation, increased suggestibility, and heightened imagination.It is not completely understood how hypnosis works, but here are a few prevailing theories.Hypnosis may work by changing electrical patterns of brain function known asbrain waves.Using electroencephalographs (EEGs), measurable changes inbrainwave patterns have been detected. (1)During hypnosis you are in the theta brainwave state the same state experienced during daydreaming, deep meditation, and light sleep.Another theory is that during hypnosis the conscious mind takes a backseat to the subconscious mindallowingyou or your therapist to work directly with the subconscious.And lastly, its been noted thatunder hypnosis activity in the left side of the brain goes down while activity in the right side goes up.So althoughtheleft-brain, right-brain dominancetheory has been debunked, hypnosis may alter the way the two hemispheres of the brain communicate with each other. (2)What Is Self-Hypnosis?Hypnosis was originally called mesmerism as in the word mesmerize.If youve ever found yourself mesmerized or entrancedby a crackling fire, ocean waves, or ripples in a pond, youve experienced self-hypnosis.You would have feltprofoundly relaxed, lost in your thoughts, and temporarily unaware of the rest of the world.Self-hypnosis occurs when you intentionally put yourself in this state without the help of a hypnotherapist.All Hypnosis Is Self HypnosisIna way, the term self-hypnosis is redundant since, in fact, all hypnosis is self-induced.Dr. Milton Erickson, widely regarded as the father of hypnosis, considered all hypnosis self-hypnosis. (3)Unlike in the movies, where the villain hypnotizeshis subject to do things shewould never normally do, no one can hypnotize you if you arent willing.A hypnotist or hypnotherapist merely facilitates the process.But you are fully capable of achieving the same stateon your own.Most people inadvertently hypnotize themselves several times a day.Most of us have driven a car while ina hypnotic state!Highway hypnosisoccurs when you suddenly find yourself at your destinationwith no recollection of those last few miles.But thats not as frightening as it sounds since you were essentially driving on autopilotandyour subconscious is a pretty good driver.Dont Worry, Youre In ControlOne persistent myth about hypnosis is that you lose control of yourself that youcanbe made to do things you dont want to do orthat you canget stuck in trance, unable toget out of it.A good comparison to being hypnotizedis being thoroughly absorbed in a good book or movie.You becomeso focused youre barely aware of your surroundings, but in no way have you lostcontrol of yourself.And you can easily snap back to reality at any time.Benefits of HypnosisHypnosis has been acknowledged as a valid medical therapy since the 1950s. (4)A surprisingly wide variety of health care professionals integrate hypnotherapy into their practice: psychologists, psychiatrists, mental health counselors, doctors, anesthesiologists, nurses, dentists, and chiropractors.Hypnosis is used to reduce stress, improveemotional well-being, and treat a wide variety of mental and neurological disorders.Thebenefits of hypnosis have been establishedfor the following: (5,6,7,8) addictions of all kinds anxiety dementia depression epilepsy improved concentration and focus insomnia and sleep disorders memory improvement migraine headaches phobias post traumatic stress disorder self-esteem issues sexual problems stress relief Tourette syndromeHypnosis for Anxiety and Stress ReliefAhuge volume of research shows proven benefits of hypnosis for anxiety and otherdisorders witha stress-related component. (9)Hypnosiscan help with situational anxiety such asfear of public speaking or of taking exams.It is useful for people with medical-related anxiety such as that experienced during or before dental procedures, surgery, chemotherapy, or other medical tests andtreatments.It can minimize the symptoms of generalized anxiety disorder and panic attacks. (10,11)Its been successfully used for a long list of chronic disorders that can be aggravated bystress such as asthma, high blood pressure, fibromyalgia, tension headaches, migraines, chronic pain, eating disorders, bruxism and irritable bowel syndrome.Hypnosis for a Better YouHypnosisisnt just a tool to be kept in your back pocket and pulled out when youve got a problem.Hypnosis can be used to improve any area oflife.Its most commonly used to lose weight, quit smoking, sleep better, or for general stress relief.But its equally useful to increase productivity andconcentration, improve confidence and self-esteem, and enhance relationships.Some of the most successful and creative people of all time used hypnosis to help them attain theirplace in history includingThomas Edison, Albert Einstein, and Winston Churchill.Sports legendslike Tiger Woods and the entire LA Lakers basketball team use hypnosis to achieve peak performance.You can use hypnosis to help you be whatever you want to be happier, healthier, and more successful.How to Hypnotize YourselfSelf-hypnosis is often compared tomeditationsince both induce a state where your thinking and mental processing decrease while relaxation and focus increase.Research shows that hypnosis promotessimilar effects in the nervous system.(12)But hypnosis takes you one step further by using this highly suggestible stateto reprogram your mind usingtechniques likeguided imagery, affirmations, and NLP (neuro-linguistic programming).There are many self-hypnosis formatsto choose from.There are self-hypnosis scriptsthat you canperform from memory or record and follow along to your own voice.There are prerecorded self-hypnosis sessions you can listen in the form of MP3s or self-hypnosis apps.But whatever self-hypnosis technique you use, your success depends on your motivation, and your ability to relax and concentrate on one specific goal.Get Started with This Simple Self-Hypnosis ScriptHeres a simple, basic self-hypnosis script you can useto get started:1. Sit comfortablywithyour feet on the floor and your hands on your lap.2. Take 3 deep breaths, in through your nose, out through your mouth.3. On the third breath, close your eyes and continue to breathe, deeply focusing on your breath.4. Now slowly count down from 10 to 1 with each breath. Aftereach number, think the word deeper to nudge you into a state of deeper relaxation.5. After you reach 1, repeat a positive, affirming statement to yourself that youve decided on beforehand.6. Repeat that statementto yourself for as long as you wish, usually a few minutes.7. When you are done sit quietly for a moment, then slowly count from1 to 5, visualizing energy returning to your body.8. Open your eyes. Youre done.Self-Hypnosis TipsIf you are unsure about what to use as your mantra during your session, you cant go wrong with this famous all-encompassing autosuggestion by French psychologist Emile Coue:Every day, in every way, Im getting better and better.Whatever you decide your mantra to be, dont just repeat it by rote.Muster up intention and emotion.Visualizethe results in your minds eye.Imaginewhat achieving that result will feel like.And always make it a positive statement.For example, if youre using self-hypnosis foranxiety youd want to repeatIam calm and relaxed not Im no longer stressed and anxious. Youllfind another step-by-step self-hypnosis scriptin our article onautogenic training.Autogenics is a form of self-hypnosis thatteaches youto gaincontrol over body functions you normally have no control over such asheart rate, blood pressure, digestion, body temperature, and breathing. (13)ChoosingSelf-Hypnosis TracksIts not always easy to do this completely on your own.Sometimes the stress of trying to remember what to do next can interfere with your ability to completely let go.Thats why I recommend using a pre-recorded hypnosis session.You can find both free and paid self-hypnosis MP3s and apps.Ascientific review of hypnosis appsfound thatin general you get what you pay for.Of the over 400 apps reviewed on iTunes, nonehad beentested for effectiveness and few were created byanyone trained or certified in hypnosis or hypnotherapy.While these probably wont do you any harm, the consensus is that they probably wont do you muchgood, either.Using Self-Hypnosis for a Better Mind: The Bottom LineHypnosis is a relaxed state of heightened suggestibility.Its considereda valid medical tool used by many types of health care practitioners.Self-hypnosis means inducing a hypnotic state on your own without the aid of a hypnotist or hypnotherapist.Self-hypnosis can be useful for everything from general stress reliefto addressing serious mental and physical health concerns.You can create your own script or use free MP3s or apps,but for best results stick withversionscreated by trained hypnosis professionals.Autogenic Training: A Deceptively Effective Relaxation TechniqueByDeane AlbanShareAutogenic training is a little-known relaxation technique thats effective for a variety of stress-related conditions. Learn how it works and how you can do it.

Chronic stressis a killer.Itputsyou atrisk for physical health conditions likeheart disease, diabetes, and cancer.Its particularly detrimental toyour brain and mental health, contributingto everything from brain fog and ADHD to anxiety and dementia.Stress can seize up your brainat the worst possible times.(1)Who hasnt choked or had psychological brain freeze during anexam, job interview, or when giving a speech?Stressinterferes with judgment causing you to make bad decisions when the pressure is on.By inhibitingthe formation of new brain cells, stressactually causes your brain to shrink!While you cant arrange your life to be completely stress-free,youcanlearn to change your response to stress.A very powerful but simple stress managementtechnique is autogenic training.Autogenic training is an easy way to improve overall health andmental well-being.Its used by world classathletes, NASA astronauts, and others seekingpeak performance, yet surprisinglyfew people have heard of it. (2)Lets take a look at this little-known technique to see exactly what it is, the benefits you can expect, and how to get started using it.What IsAutogenic Training?Autogenic training, also called autogenics or simply AT, is a mind-body healing techniquethats been around for 80 years.Autogenic means self-generated or self-regulated.Autogenic training teaches your body to respond to your commands.(3)You learn to gaincontrol over body functions that you normally have no control over such asheart rate, blood pressure, digestion, body temperature, and breathing. (4)Its not completely understood how autogenic training works but its considered a form ofself-hypnosis. (5)All forms of hypnosis work by inducing atrance-like state duringwhich youbecome more open to suggestion than usual.Electroencephalography(EEG) can be used to measurebrainwave state changesthat occur during self-hypnosis.(6)During AT, brain wavesdrop to the lower frequency theta state thesamestate experienced just as you fall asleep or during deep meditation.One thing that makes autogenics unique is that, unlike many other relaxation techniques, it works on yourparasympathetic nervous system.How Autogenics Calms Your Nervous SystemYourautonomic nervous system(ANS) controls involuntary body functions such as heart rate, digestion, and breathing.ANSis divided into two main branches, theparasympathetic and sympathetic nervous systems.Normally theparasympathetic nervous systemis in control. Its your rest and digest system.But when youre under stress, thesympathetic nervous systemtakes over.This inducesthe flight or fight statethat you mayknow all too well.Aregular practice ofautogenic trainingbrings theactivity of the twobranches into optimalbalance bycalming down your overactive stress response.How to Do Autogenic TrainingAutogenics is easy and can be done anywhere, anytime.It doesnt require special equipment and a session can be done in less than 10minutes.Heres how to do an autogenics session:First, sit or lie down in a comfortable position some place where you wont be disturbed.Uncross your legsandrelaxyour arms at your sides.Take a few slow, deep breaths then say to yourself the following statements slowly.Repeat each 3 to 6 times.Visualize experiencing each sensation as you proceed.Here is a typical autogenic training script you can follow:1. My arms are heavy. My left arm is heavy. My right arm is heavy. Both of my arms are heavy.2. My legs are heavy. My left leg is heavy. My right arm is heavy. Both of my arms are heavy.3. My arms are warm. My left arm is warm. My right arm is warm. Both of my arms are warm.4. My legs are warm. My left leg is warm. My right arm is warm. Both of my arms are warm.5. My heartbeat is calm and regular.6. My breathing iscalm and regular.7. My abdomen is warm.8. My forehead is cool.When you are done, take a few deep breaths and slowly open your eyes.Tips for Getting the Most from Autogenic TrainingWhile autogenics is very simple, there are still some tips that can help you getthe most out of it. For best results, do your autogenicsexercise 3 times per day regularly. While you may feel more relaxed after just one session, the full health benefits wontreally kick in until after a few months of regular practice. (7) Autogenics works better for some people when they listen to the sound of their own voice.You can record your own guided session usingthe script above. Somepeople feelmoreanxious when they first begin autogenic training. If this happens, warm up with progressive muscle relaxation first. (8) Heresaprogressive relaxationMP3from University of Wisconsin you can use. If you arent getting the results youre looking for, seek out an autogenic therapist. Benefits of Autogenic TrainingAutogenics is so simple you might be tempted to think it cant be thateffective. But that would be selling it short.Autogenic training is not only very effective for stress reduction, it can do much more than that.By helpingyou control yourheart rate, blood pressure, digestion, and breathing, AT can help many kinds of physical and mental health conditions.Heres what the evidence shows.When the results of 60 studies on autogenic training were analyzed, it was deemedbeneficial for the following conditions:(9) anxiety disorders asthma headache heart disease hypertension insomnia migraines pain disorders Raynauds diseaseAdditional proven uses include: (10) cold hands and feet constipation fatigue hyperventilation irregular heartbeat irritability irritable bowel syndrome racing heart thyroid ulcers Autogenics for Peak PerformanceConsidering how powerful and easy autogenic training is, its surprising its not more popular with the general public.But it is a secret unfair advantage used by peakperformance seekers such asOlympic and professional athletes, military personnel, pilots, and NASA astronauts.NASA developed and patented a hybrid process that combines the use of both autogenic training and biofeedback Autogenic Feedback Training Exercise(AFTE). (11)One interesting discovery madeby NASA wasthat AFTE canalleviate motion sickness.Thisis a big problem that affects 70-80% of pilots and astronauts.(12)The combination ofbiofeedback with autogenic training decreased motion sickness by 80% and worked better than a popularprescription motion sickness drug. (13)Autogenic TrainingCautionsAutogenic training is an extremely safe technique that can be used by almost anyone, with thesefew exceptions.Autogenic training is notrecommended for childrenunder 5 years old.If you are using it to address a medical problem, talk to your doctor before getting started since it can affect your need for medication.Itsso good at lowering high blood pressure, for example, thatit mayreduceyour need for medication.People with severe mental or emotional disorders should not attempt ATon their own as itcan lead to an increase in anxiety or restlessness.Theyshould use itunder the supervision of a professional instructor.

Autogenics Compared to Other Stress ManagementTechniquesOn the surface, autogenic training appearssimilar tomeditation, progressive muscle relaxation, and biofeedback.Butthere are subtledifferences between each of these practices.Inmeditation you typically focus on your breath, whilein AT you focus on different areas of the body.HYPNOSIS LIVEChange your mind & your life - 200+ professional self-hypnosis MP3sDuringprogressivemuscle relaxation the focus is on relaxing your muscles, not on bodyfunctions like heart rate and blood pressure.Both autogenic trainingand biofeedback train the conscious mind to change body functions normally controlled by the autonomic nervous system.But ATdoesnt require the use of biofeedback devicestotell you when youve achieved the desired effect.Autogenic Training: The Bottom LineAutogenic training is a little-known relaxation technique thats a form of self-hypnosis whichworks bycontrolling your parasympathetic nervous system.You learn to alterinvoluntary body functions likeheart rate, blood pressure, digestion, and breathing.It helps you balance your rest and digest (parasympathetic) andyourflight or fight (sympathetic) nervous systems.Its one of the simplest and safest ways to combat stress, buthas many proven health and mental health benefits that go beyondstress reduction.Why choose Self-hypnosis?There are a few reasons you may choose to try out self-hypnosis: The time and place is up to you, so you can practice at your convenience. It is a much less complex procedure and can effectively be used by individuals to deal with different problems.Now lets look at the problems themselvesWhat can you tackle using self-hypnosis?Using self-hypnosis you can tackle a number of different conditions, namely: Depression Anxiety Pain management Skin conditions Asthma Obesity Stress management Bringing positivity into ones life Changing perspective to eliminate negativity.Basically self-hypnosis helps to tackle these problems by getting you to relax first your body and then your mind. When your mind is relaxed, your conscious mind is slowly tuned out and the sub-conscious gains focus. With the subconscious focused and connected with the conscious, you can effectively reach the root of any problem and work towards correcting it.So now that you know how you could use self-hypnosis, lets take a cursory look at the procedurePracticing self-hypnosisAny session of self hypnosis essentially moves through 4 steps: The first one isMotivation: Unless you have a good enough reason or crisis motivating you, you will most likely find it extremely difficult to practice self-hypnosis. The second step isRelaxation: Unless you are relaxed your mind will refuse to switch over from conscious to sub-conscious. The third step isConcentration: When you concentrate and make your mind focus on anything specific, especially images, it creates mental energy essential for self-hypnosis. The fourth and final ingredient isDirecting: This is necessary when you have certain very specific needs or goals in mind. This is because in the state of self-hypnosis you will need to direct your mind to visualize the goal you want to achieve. Hypnosis And Self-Hypnosis Self-Suggestion Approaches MARK DOMBECK, PH.D.JUL 3, 2006 Hypnosis and Self-Hypnosis. Most people, lay people and professionals alike, tend to think of hypnotism as a mysterious and somewhat dangerous phenomena practiced primarily by Las Vegas style entertainers who use it in the manner of mind control to convince grown men from the audience to cluck like chickens while on stage. There are stage hypnotists of this nature, of course, but hypnotism is also useful as a clinical tool, useful to both medicine and psychotherapy practices, and to people seeking to help themselves make life changes. Hypnotism is an altered state of consciousness characterized by a feeling of peaceful relaxation and "letting go", and increased suggestibility. As experienced from the inside, you are conscious, but detached as though you are observing what is happening to you rather than being in charge of it. Its as though youve temporarily gotten out of the drivers seat of your body and mind and are taking a turn as a passenger. When in this state, your body and mind are suggestible. Stage hypnotists may ask you to act like a chicken, but reputable clinical hypnotists are able to get more useful things done. Hypnosis may be substituted for light anesthesia during surgery, as a pain-reduction technique, and to induce a profound state of relaxation. It can also be used to plant suggestions for change. Theories explaining how hypnosis works are still very much evolving. Hypnosis appears to be a form of dissociation. Dissociation, which is a condition in which parts of memory get split off from other parts, is the active ingredient responsible for creating some forms of amnesia, and, in severe cases, multiple personality disorder. The dissociation involved in hypnosis is far lighter and milder in nature than in these other disorders, however. The Dissociated Control Theory of Hypnosis (Bowers 1992) suggests that hypnotic induction temporarily dissociates or separates the brains executive command functions (the parts that give orders) from other functions that take orders such as emotion-control, motor/movement and sensory perception functions. This temporary weakening of executive control allows the hypnotist to present commands more directly to a hypnotized persons brain, without that person feeling the need to criticize or examine those commands for reasonability or practicality. With the hypnotized persons censoring, judging and limiting executive mind out of the way suggestions are acted on directly, without testing. There is real potential for danger in hypnosis, especially when a hypnotist is either incompetent or unscrupulous, or otherwise attempts to coerce you into doing something youre not comfortable with. Use caution in selecting a clinical hypnotherapist. Make sure that any hypnotherapist you might use is also a trained medical doctor, psychologist or psychotherapist of the proper sort to address your issues without using hypnotherapy. No one should attempt hypnotherapy on you unless they are qualified to treat your issues without hypnotherapy! In the right hands, however, hypnosis can be a useful tool to support your growth. You can learn to hypnotize yourself and provide suggestions to yourself, thus avoiding any possibility of abuse. Your self-induced hypnotic state will not be as deep as is possible when you are hypnotized by someone else, but then again, this is necessary, because you need to remain in control enough so that you continue to be able to make suggestions to yourself. Self-hypnosis methods can be used to reduce feelings of anxiety, and promoting feelings of confidence, self-efficacy and self-control. Hypnotizing yourself requires only that you have a private quiet area and a place to sit or lay down. You relax yourself as completely as possible without allowing yourself to fall asleep, and then work to deepen your relaxation, usually by counting down from 100 or by thinking of yourself slowly sinking downwards. When you are very relaxed, you can think about a relaxing image, or an image of yourself as successful and happy and not worried. You can repeat to yourself affirmations youve previously prepared to the same effect (e.g., that will increase your confidence, "You are a capable person who can handle challenges"). When you are ready to end the session, slowly waken yourself, using images of ascent and waking to help your progress along. End by suggesting that you will open your eyes refreshed, awake and alert. Then open your eyes.39