Did you see the recent movie “The Illusionist” where the hero, Edward Norton induces people from the audience into deep trance? Are you afraid that hypnosis is the work of the Dark Forces and do you still believe that its only value lies in either sorcery or entertainment? Well, let me tell you that hypnosis has been used for centuries to great effect to access parts of our brain that directly influence our thoughts and behavior but with which we are usually not familiar. That part of the brain is commonly known as the subconscious mind.

There is some speculation that we only use 10% of our brain, and while this is currently up for review, it is definitely true that there are significant parts of our minds which remain foreign, alien and unknown; if we were to befriend these subconscious elements, we would almost certainly lead happier more fulfilled lives with far less stress, tension and disease, and self hypnosis is an excellent way to get to know your subconscious.

Self hypnosis has helped many people reduce stress, stop smoking, manage pain, improve their performance and realize countless other achievements. Many people consult a hypnotherapist to help them reach the deep state of relaxation and receptivity required to manage their bad habits or stress, but did you realize that it’s also possible to hypnotize yourself?

We do it all the time when we repeat phrases to ourselves like “ I don’t deserve this” or “ why does this always happen to me?”  We are, in effect using self hypnosis and putting ourselves into a trancelike state and introducing negative programs and behaviors into our subconscious mind. But what if we could use the same technique to inspire, educate and reprogram ourselves for success (whatever that might be for you) or relief from stress and its related side effects?

You can become proficient at self hypnosis quite quickly in a few easy steps. It is relatively easy to master once you get the hang of it and there are countless products out there to guide you through the practice, whether it be relaxing music or more prescribed guided imagery.  It doesn’t take hours out of your day; nor do you need to go to the therapist’s home for a session and pay $50 or more. You’ll only need to allocate between 5 and 30 minutes a session, and provided your home, workplace or wherever you choose are relatively free of noise and interruptions, you can perform self hypnosis almost anywhere; nor will you need any special equipment besides perhaps an IPod or CD player and maybe a blindfold if you find it difficult to block out distractions. Some people find that gentle background music can be helpful while others find it off-putting, so just use trial and error and see what you feel happiest with.

In addition, it’s a good idea to wear some loose, comfortable clothing so you are not constricted and can relax more easily. The final thing you will need is to be open and receptive to the process you are about to undertake, not to mention having a pretty good idea of your desired outcome(s). This may well evolve as you develop your self hypnosis skills but for the time being, settle on an outcome/ intention for your session and create a positive statement which you will use later on. If you’d like to be less stressed at work for example, you might choose the positive phrase, “I’m becoming more relaxed and good at my job” (or something similar) rather than the negative statement, “I’m becoming less stressed”. Since the subconscious mind cannot tell the difference between a positive and a negative statement, your mind could unintentionally focus on the word ‘stressed’, reinforcing that suggestion, rather than on the target of ‘becoming relaxed’.

Next you’ll need to assign yourself some uninterrupted time (remember to allow some time to relax afterwards too), and make yourself comfortable in a quiet place where you won’t be disturbed. If necessary put a sign on the door and definitely take the phone of the hook.

Some people like to lie down but others fall asleep if they get too comfortable so prefer to sit in a comfy chair or cross-legged on the floor. There is no correct way to do this, so just see what works best for you, and remember that this is about relaxation not contortion so there is no obligation to sit cross legged if that is painful!

Take some deep breaths and let your abdomen expand on the inhale rather than hunching your shoulders. Visualize yourself breathing in tranquility and breathing out all the stresses of your day. Feel the oxygen spreading from your lungs all the way down your arms and legs to your fingers and toes.

Visualize a place where you feel relaxed.  For instance you might imagine yourself walking down a long corridor or along a sandy beach, leaving your present surroundings far behind you. You may not register that you are in an altered state, but if you keep intensifying the mental picture, you should get there. It’s similar to the state of daydreaming or deep relaxation and may not feel quite like what you were expecting. Once you feel utterly relaxed and detached from your everyday life, start to repeat the positive phrase you chose earlier.  You may decide to hear the sound of the words in your head, picture them, simply feeling their effect or just visualize your desired outcome.

You may not feel any huge transformation at the start. Self-hypnosis works in subtle ways and is not so instant; it is a more long term stress management tool but that does not make it any less effective, in fact that probably makes it more effective. Stick with it; you may be agreeably surprised and it certainly beats taking medication which numbs the brain rather than helping you make friends with it.