Self hypnosis is something that most people can benefit from even if they are not receiving hypnotherapy. Whether you have a specific aim or goal in mind, or you simply want some 'time out' to relax, when practised regularly, this simple yet effective technique can help you to de-clutter, de-stress and focus on the results that you want.

Before starting, decide whether you have a specific goal in mind or whether you just want some time to relax. If you have a goal to work towards, part of your self hypnosis session will involve making positive suggestions in order to integrate new responses into your thought patterns. When creating suggestions, it's best to keep them simple and always phrase them positively. For example, if your goal is to become more confident, a good suggestion would be: "As each day goes by, I am becoming more and more confident" rather than: "I will not worry quite so much".

Self hypnosis guide

Step One
Find a quiet place to sit or lay down and relax. Ensure that you will not be disturbed, that you have plenty of time and that you are not doing anything else. It's a good idea to set aside a regular time each day such as last thing at night or when you wake up each morning.

Step Two
Make yourself comfortable, close your eyes and tell yourself that with each out breath, you are becoming more and more relaxed. If at any time you need to re-awaken you can do so, but for now just concentrate on relaxing.

Step Three
Starting at the top of your head and working your way down through your body to your toes, focus on gradually relaxing each muscle in turn.

Step Four
Starting with 10, slowly count down to 1. With each count, let any remaining thoughts drift away and mentally say to yourself "deeply relaxed".

Step Five
When you reach 1, begin repeating the suggestions to yourself that you prepared earlier. You can either say them out loud or mentally say them to yourself and the suggestions can be repeated as many times as you wish. Alternatively, if you do not have a particular goal in mind, you can just take a few moments to relax even more deeply.

Step Six
When you are ready to finish your self hypnosis session, tell yourself that you will count up from 1 to 10. With each number, you will become more aware and when you reach 10, you will be fully wide awake, feeling calm and refreshed.

Step Seven
Count up from 1 to 10, open your eyes and return to full awareness feeling calm and refreshed. Take a few moments to fully re-integrate with your surroundings.

Self hypnosis can be used on a daily basis and with practise, you may find that you can achieve deep relaxation more quickly.