Self-Hypnosis Induction

by Charles E. Henderson, Ph.D.

Here are easy-to-follow instructions for developing a hypnotic state in yourself. It feels amazingly good and

the results are absolutely awesome. And it's so easy you'll be asking yourself why someone didn't tell you

about this a long time ago!

Everyone – anyone! – can tap into the seemingly miraculous powers of self-hypnosis.

All you have to do is read through these instructions, then try it for yourself. But before you get

started, let me give you a couple of time-saving tips.

First, don't try to make anything happen! As you follow the instructions laid out for you below, it is

natural to try to make something happen. Being human we just naturally want to jump in and make

something (our mind, in this case) do what we want.

But that doesn't work as well as just letting it happen. A large part of learning to develop self-

hypnosis is learning to let the hypnotic state take over, rather than making it happen.

Another natural tendency that often gets in the way at first is analyzing everything that happens –

"watching" for some "feeling" within you. I can almost guarantee you are going to do that at first, and it

will retard your hypnotic development in the beginning. But after you've practiced a few times the novelty

will have worn off and you will be able to keep your mind focused on what you should be doing.

And don't be too sure you "know" you have or have not been in a hypnotic state. For some of us it

takes a while to recognize what is going on inside of us with hypnosis.

There are lots of different ways to experience hypnosis. No two people will have exactly the same

experience. In one respect, though, everyone has the same experience: the hypnotic state is always

pleasant! There are no "bad trips" in hypnosis.

Keep in mind that self-hypnosis is a skill, and that you will continue to get better at it and, as you do,

it becomes ever more powerful.

Some people prefer to learn from my recorded induction talk available on either CD or audio

cassette tape.

It's a good idea to set up a schedule of practice, allowing yourself anywhere between 10 and 30

minutes, depending on how busy you are and how much time you have to spend at it.

Practice during the best part of your day if you can and at a time when you are least likely to be

disturbed by others.
 Some people are surprised to learn that they have to stay awake when they practice self-hypnosis.

Hypnosis is quite different from sleep. One interesting approach, if you have trouble staying awake, is to

use suggestion to help keep from falling asleep while you practice.

Most people find it best to practice lying down, in a comfortable position, with as few distractions as

possible. If you are bothered by noise while you practice you can try to mask out the noise with some other

source of sound. You can try stereo music in the background, or white noise if you like. If like most people

you don't have a white noise generator, try tuning a radio receiver between stations. The static you get

when you do that is similar to white noise. However this takes an older or cheaper FM receiver without a

noise suppressor. Sometimes AM tuners can be used for this.

Later, when you have become more practiced at self-hypnosis, you will be able to practice in the

middle of a rock concert (well, almost, anyway). When you are really good maybe you can do it with a

teenagers' party going on downstairs (but it takes a while to get that good).

The basic divisions of a hypnotic induction are relaxation, deepening, suggestion application, and

termination.

1. Relaxation

Your first job in the hypnotic induction is to slow the juices down and get yourself relaxed. But don't

try to force your mind to relax (whatever that means)! If you get yourself physically relaxed, your mind

will follow.

Relaxation – really deep relaxation – is an ability that most people have either lost or never

developed. Some people can do it quite easily, though. They just let go of their tensions and let every part

of their body become limp and relaxed. If you are one of these people, begin your self-hypnosis practice by

getting nicely relaxed. Take your time. This is not something you want to rush.

The time involved for the relaxation phase of your self-hypnosis induction can vary from half an hour

to just a few seconds. It is an important part of the induction and should not be slighted. As you get better

and your skill increases you will recognize deeply relaxed states, and you will be able to achieve them in a

surprisingly short time. But as a beginner, take your time. It will be time well spent.

A very popular method of deep relaxation is the Jacobson Progressive Relaxation procedure. This

involves tensing each of the major muscle groups of your body (foot and lower leg on each side, upper leg

and hip, abdomen, etc.). Tense the muscle group for a few seconds, then let go. (If you happen to have any

of my books you will find a complete description of this process – I include it in everything because it is so

important and beneficial.)

Once you have completed the relaxation phase of your self-hypnosis induction procedure, you can

begin to deepen the relaxed state. At some time between the deep relaxation and the deepening procedures

you will move into a hypnotic state. You probably won't know it, especially as a beginner, but it will

happen sooner or later.

One of the first hurdles a beginner must get over is the compulsion to "watch for it." That is, you will

keep waiting for hypnosis to happen, for some change in your awareness or the way you feel that will say

to you, "You're hypnotized."

Watching for hypnosis will definitely get in your way if you don't get it out of your mind. Going into

a hypnotic state is, in this respect, similar to going to sleep. If you try to catch yourself going to sleep – if

you try to be aware of the precise instant in which you actually go to sleep – you are much less likely to go

to sleep. "Watching" keeps you awake.

In this same way you will not know when you go into a hypnotic state (but that won't be because you

lost consciousness – you won't). Later, after you have been practicing regularly for a few weeks or a month

or two, you'll be much more familiar with yourself and how it feels to be hypnotized.

Does it take everyone weeks or even months to get into a good hypnotic state? Definitely not. Some

people have an amazing experience the very first time they try it. Others might practice for several days,

noticing nothing, then wham! they have one of those great induction sessions in which they know

something stupendously good happened. But if you happen not to be one of these people, don't worry about

it. Just keep practicing and you will eventually get there.

One of the most popular deepening procedures is the count-down technique. Hollywood also likes

this one. That is why you see it in so many movies. That and the swinging watch. I have used a swinging

metronome, but never a watch.

To use the count-down technique you simply start counting downward from, say, 20 (or 100, or

whatever). Adjust the countdown number to whatever feels right to you after you have practiced a few

times. Imagine that you are drifting deeper with each count. Other images and thoughts will probably

intrude themselves as you count. That is natural. Just gently brush them aside, continuing with your

counting.

The speed with which you count down should be natural; not too fast, not too slow. For most people

this means counting at a rate of about one count for each two or three seconds. Do it at a rate that feels

comfortable and relaxed to you. Some people like to tie the count with their breathing. As they drift deeper

their breathing slows down, so their counting also slows down.

involvement and movement as possible.

There are numerous deepening techniques. I believe my best description of alternative methods is in

self-hypnosis, beginning on page 40. I also give some fun ways to measure your hypnotic depth in Chapter

3.

Measuring Your Depth of self-hypnosis

In general, results from suggestions are the best way to gauge how deeply you are going in your self-

hypnosis practice. If your suggestions are working and you are getting results of the kind you expect, then

you are achieving plenty of depth in your self-hypnotic trance.

3. Suggestion Application in self-hypnosis

Once you have reached the end of your deepening procedure you are ready to apply suggestions.

What you have done during the relaxation and deepening procedures is increase your suggestibility. That is,

you have opened up your subconscious mind at least a little bit to receive your suggestions. This works

because of the particular, and peculiar, characteristics of the subconscious part of your mind.

The most common and easiest way to apply suggestions is to have them worked out ahead of time,

properly prepared and worded, and memorized. It should not be too difficult to remember them because

they should be rather short and you are the one who composed them. If you have them ready and

remembered, you can simply think your way through them at this point.

Dialogue, or more properly monologue, is also okay. You just talk ("think" to keep your effort to a

minimum) to yourself about what it is you want to do, be, become, whatever.

Don't say "you." You are thinking to yourself, so use the first person personal pronoun "I." Some

suggestions can be succinctly stated in a somewhat more formal sort of way, like, "I am eating less and

becoming more slender every day." Elaborated suggestions are generally wordier and more of an ad lib:

"Food is becoming less important to me every day and I am filling my time with more important and

meaningful pursuits than eating. It is getting easier and easier to pass up desserts and other fattening

foods . . ." and so on.

Generally speaking, the most effective kind of suggestion is image suggestion. Image suggestions

usually do not use language at all. To give you an idea of how important suggestion formulation and

application are, I devote four chapters to them in my latest book. There is also a suggestion CD (which has

the bonus element of Autoquestioning instructions on it) or tape (the Autoquestioning material is not

included on the audio cassette tape; it is on a separate tape of its own).

little time for them to kick in. So don't be impatient. On the other hand, if you have not begun to see some

results within, say, a couple of weeks, you need to change your suggestions.

4. Termination

Once you have finished applying suggestions you are through with your induction and you can

terminate your session. You could just open your eyes, get up and go about your business, but that is not a

good idea. You should formally identify the end of every session. By doing this you provide a clear

demarcation between the hypnotic state and your ordinary conscious awareness. A clear termination also

prevents your self-hypnosis practice session from turning into a nap. If you want to take a nap, take a nap.

But don't do it in a way that sleeping becomes associated with self-hypnosis practice.

If you are practicing at bedtime and don't care if you go on to sleep, that is okay. But still draw the

line in your mind to indicate the end of your self-hypnosis session.

To terminate the session, think to yourself that you are going to be fully awake and alert after you

count up to, say, three.

"One, I'm beginning to come out of it, moving toward a waking state. Two, I'm becoming more alert,

getting ready to wake up. Three, I'm completely awake." Something like that.

By the way, over in the left column you'll find a link to a complete hypnotic induction script.

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There is a hypnotic induction training aid available on CD and audio cassette tape.