Self Hypnosis
When modern hypnosis was first rediscovered by Franz Anton Mesmer the thought was that Mesmerist (as hypnotists were named) had some kind of power (called "Animal Magnetism" by Mesmer) over the person Memorized. Later when this phenomenon was renamed hypnotism by Braid in 1834 the idea continued. Good hypnotists had the "hypnotic eye." This was the era of extremely directive hypnosis.
At this time the hypnotist was using his will power to overcome that of the subject and so this would only work with a certain proportion of the people who were used to accepting orders. However, later research demonstrated that in fact all hypnosis is self hypnosis and is a cooperative effort between the hypnotherapist (operator) and the subject. When we look at hypnosis from this point of view we discover that anyone who wants to learn to enter the trance state (another name for the hypnotic state) can learn to do so.
However, when we talk about self hypnosis or autohypnosis we are talking about entering trance at will without the intervention of an operator (hypnotherapist or hypnotist). There are many methods of self hypnosis. Here are some (note I wrote these many years ago as part of a paper for my DCH - nowadays I typically listen to one of my own cds and since its my own voice it is autohypnosis for me anyway) but if I'm somewhere without my cd player or mp3 player I can enter trance at will since I have practiced it so many times. Remember all trance is about learning to enter trance. When you practice self hypnosis first give yourself the following suggestions:
- The intention - why are hypnotizing yourself:
- General nonspecific creativity. The intention is to come up with some new ideas. Thomas Edison did something like this. He had a room in which he would sequester himself with the order that he was not be disturbed and he would nap allowing his unconscious mind to blossom forth and produce all his creative thoughts.
- General relaxation and stress management. I often do this for fifteen minutes when I may be very tired and at the end realert myself totally refreshed ready to go.
- Problem solving. Here you have a specific problem and the intention is to solve it and typically by the end of the self hypnosis the solution comes from the unconscious or at times it may take twenty four hours or so - sometimes during a dream or while you are walking or doing something totally different.
- Spirituality. The intention is to commune with the divine.
- The time. In the begriming you may need to use a clock of some kind. However, know that we each have an extremely accurate internal clock available to the unconscious. When you trust your unconscious you just need to have the intention and you will return to waking consciousness at the exact minute you had decided.
- And decide which method you will use to enter the trance state.
Here are the methods themselves:
- Self-hypnosis through passive progressive relaxation. Here you concentrate on each part of your body and command that part to relax and then move on to the next part. It is best to tape the full script or use one of our cds or download one of our mp3s. Remember you can get this mp3 for free. The script appears somewhere else since it is the easiest induction for hetero hypnosis (where you hypnotize someone else or in reality guide the other person into a trance). Remember you can change the words for you to I. Thus instead of saying your feet are getting relaxed you may say my feet are becoming relaxed. The passive progressive relaxation script.
- Self-hypnosis through active progressive relaxation. Active progressive relaxation is the procedure wherein one alternatively tenses a muscle group and then lets go of the tension as much as possible and relax. This allows a contrast between the relaxed state and the tense state and allows one to achieve great relaxation.
The muscle groups are selected from head to toes or toes to head. The relevant script is something like tighten your feet.... Now let go and relax your feet. Tighten the muscles of your legs and now let go.... You continue going through each muscle group until you reach your neck and by the time you have relaxed each muscle in your body you can enter a wonderful deep trance. - The indirect language method. This is a permissive, Ericksonian method. One uses indirect suggestions which are true or may be true and thus cannot be rejected by the unconscious mind. Often when I do self-hypnosis I burn incense, and thus when I do this technique I suggest, “I may smell the wonderful aroma of the burning incense as I feel all my body relaxing and I enter a state of deep trance.....”
- Eye fixation method: Here one focus visual attention on just one spot and after intense staring at one fixed spot the eyes become tired and one may close the eyes and enter a trance. I use a candle flame as my aid to using this method.
- Guided imagery technique: Here one uses images and visualization of peaceful serene happy scenes to relax oneself and enter a trance. I use a tropical paradise island that I have built in my mind and I have all sorts of places in this island. I have healing places, creative spots, rooms where I can communicate with my “think tanks” of all kind. This method is one of my favorite methods of self-hypnosis.
- Direct language method: This is the opposite of the Ericksonian permissive method. One uses direct suggestions to enter a trance. I normally use this in conjunction with method 10.
- Using dreams for self-hypnosis: Here one relaxes and gives one self permissive suggestions to enter a dream like state and allow the unconscious use this dream like state to communicate with the conscious mind. This technique reminds me of the Jungian technique of the use of creative imagination. However, I have not experimented with it enough to give any good feed back about my way of using this method.
- The Erickson handshake: One arm is extended in front of one as if one is to shake someone’s hand. The arm is kept there in a comfortable stance. The script starts with, ”... Now I can notice my shoulder working to support my hand...” Again this is a true fact that cannot be denied. As with other Ericksonian scripts of this kind suggestion is given to allow the arm to get heavier and fall limply to the side. The script continues using permissive suggestions. I find I can use this as a rapid induction technique although I prefer method 10.
- Self-hypnosis with music: I use Baroque music with approximate 60 beats a minute as an adjunct to other techniques. Also I use this method to enter a light state of trance when I wish to study. I find I cam read a book better with fewer distractions when listening to Bach, Vivaldi or other relaxing music. I also have “environmental sounds” : thunderstorm, rain, ocean surf etc. that I use for this purpose.
- Self-hypnosis deepening: I give myself the suggestion that I will count down from twenty to one. On each even number only if I feel like it and on the odd number to close my eyelids and go deeper and deeper and deeper. Typically by fourteen at latest I am so relaxed that I just will not feel like opening my eyes. This is an example of fractionation to deepen hypnosis. I often use this method of deepening and find it very effective.
- Raise shoulders, tense neck, let go: This is a rapid induction technique using a quick tensing of some muscle groups and letting go. As I relax and let my head fall forward I use direct suggestions to deepen my trance.
- Variation of technique 10 for lying down. I lie on my back, raise my arms, legs, head for a few seconds and then I relax let go.
- Yardstick technique: The method entails closing of eyes and imagining a yardstick. Now one imagines that 36 inches is fully awake and 0 is fully sleep. Now one visualizes where one is presently (say 22") and one thinks of where one would have to be in order to be in a deep trance (say 14"). Next one goes there. I find this method a very effective rapid induction technique.