Self Hypnosis
Here is a wonderful way to relax by using self hypnosis. This simple routine may make you feel a bit drowsy immediately after, but don’t worry, it is normal. You will feel more aware and rested after a few minutes.Let’s begin. You are going to want to find a comfortable place such as a chair or bed. Place yourself into a relaxing position, not crossing your arms or legs. Loosen any tight clothing as this may inhibit your ability to relax. Choose a key word to focus on, such as “relax” or “sleep”. You will repeat this several times in the beginning of this routine.
Next, you need to choose a positive affirmation or suggestion which you can also repeat to yourself. If you don’t have one, try using something like “my voice is calm, confident and reassuring”.
Lastly, use your imagination to it’s fullest extent and visualize a very relaxing scene. Maybe you are sitting on a calm beach with white sand and waves gently falling onto the seashore. You may also imagine you are in the mountains in a beautiful meadow. Be sure to use all of your senses when you are imagining this scene. Listen to the sounds, notice the smells, feel the air, and see the colors.
Imagine that you have divided your body into three sections that you will relax one at a time. Section one, from your waist to your feet, two, your torso and arms and three, your neck and head.
Let’s begin the steps of self hypnosis:
1. Allow your eyes to fall and take time to just relax. Focus on your breathing and clear your mind.
2. Inhale deeply and hold it in for ten or fifteen seconds. As you let it out, relax your entire body. Say your key word as you exhale. Let your breathing return to normal for a few breaths and notice how relaxed you are.
3. Inhale again the same way and this time relax section one of your body, from your waist to your feet as you exhale and repeat your keyword.
4. Another deep breath, relaxing your chest, back and arms as you exhale.
5. Breath in again and relax your head, neck and face as you breath out.
6. Take a moment to relax even further and allow your breathing to return to normal. Clear your mind. Let it be quiet for a moment.
7. Now visualise yourself standing at the top of a flight of ten stairs or steps, at the bottom is your relaxing place. Slowly descend the steps one at a time, counting from ten all the way down to zero as you do so. Try to feel yourself sinking down deeper toward a light trance with each step you take.
8. When you arrive at the bottom of the steps visualize yourself entering into your relaxing scene. Take a few minutes to try to get a feel for the scene, take a note of the colors and shapes which you can see, and any sounds. Allow yourself to let go completely and enjoy the pleasant feelings of physical relaxation and mental calm.
9. Now, repeat your affirmation to yourself in your own time, for as long as you want. Remember to be aware of your imaginary tone of voice.
10. When you are finished, take time to settle again and to enjoy the feelings of calmness and confidence which your affirmation has given you.
11. When you are ready, count from one up to five. Open your eyes, clench your fists and give your arms and legs a shake to wake yourself up again.