Self Hypnosis and Relaxation

An Introductory Guide

Self Hypnosis and Relaxation

An Introductory Guide

Edward Gardner

Copyright 2014 Edward S Gardner

Preface

This short book has been written with the intention of assisting to
engage in the use of self hypnosis for the purpose of experiencing
relaxation. As an hypnotherapist where appropriate I find that it is
helpful during hypnotherapy to educate the client in a simple
script for self hypnosis which can be used by the client in their
daily lives.

This book should only be used for the purposes of experiencing

calm and relaxation and not for the treatment of illnesses and
symptoms. The information given here does not constitute medical
advice. If illness or symptoms are an issue consultation should be
sought from a qualified medical practitioner or hypnotherapist.

As to learning self hypnosis it is easier to learn if a person goes

through the hypnotic process with an hypnotherapist in the first
instance. Having said this it is possible to learn the process by
oneself and with due care to benefit from hypnotic relaxation.

Edward Gardner
Heaton, Newcastle Upon Tyne
Email: ipnoetic@gmail.com
What is Hypnosis and Self Hypnosis.

Hypnosis can be defined as a form of attention and concentration

which leads to a controlled use of the imagination whilst in a
trance state associated with varying depths of relaxation, focused
awareness and directed concentration.

The hypnotic trance state can be compared to states such as day

dreaming, experiences such as being absorbed in a good book or
film or time passing quickly on a car or bus journey.

In the hypnotic trance state the mind uses focused attention in a

way that allows suggestions to be acted upon in a more powerful
way than in the usual patterns of thinking and concentration. In
the hypnotic state suggestions are more readily accepted by the
unconscious part of the mind.

Hetero-hypnosis is practised under the guidance of an hypnotist

in an hypnotherapy session. Auto-hypnosis or more simply called
self hypnosis is practised by oneself. Essentially all hypnosis is self
hypnosis.

Hypnotic self relaxation can significantly assist people who are

experiencing stress, tension and anxiety.

Preparation for Self Hypnotic Relaxation

There are a number of ways in which you can prepare for the
experience of hypnotic self relaxation. It is important at this stage
to prepare well and in some detail prior to beginning the hypnotic
self relaxation process. While this preparation may seem time
consuming it is essential to the development of a suitable relaxed
trance state.

In the relaxed trance state you will be focusing your inward

attention in two specific ways. Firstly, by focusing attention on
mental images which are in the imagination. It is important that
these images have the associations of well being, contentment and
relaxation attached to them. Secondly, attention will be focused in
the imagination by the use of key words which again have

associated with them pleasant and relaxing connotations for the

person seeking to experience the relaxation of the trance state. As
such it is worth exploring for some time those words and images
which are most appropriate in maximising the experience of being
in a state of calm relaxation.

Choosing Key Words for Relaxation

Make a list of 10 words which describe what it feels like when you
are feeling tense, stressed or anxious. So for instance this list could
look something such as these:
Turmoil
Uptight
Agitated
Shakey
Worried
Scared
Stomach Churning
Wound up
Panic
On edge

Having carefully thought about words which describe the feelings

of tension and stress then for each of these we then proceed to

think about what are the opposite of these tension words. So the
list of Ten words may now look like this:
Uptight

Relaxed

Agitated Shakey

Calm

Centred

Worried -

Easy

Scared

Safe

Stomach Churning -

Calm

Wound up

Chilled

Panic

OK

On edge -

At ease

It is to be noted here that these lists of words will be different for

each individual person. Words and their associations will have
different associations and meanings at deep level of the
imagination. This is the reason why some time should be taken to
carefully reflect on these key words as they will be used in the
personalised hypnotic relaxation experience.

So to recap we are looking to find those words which are the most
relaxing and calming.

It is also of significance that the relaxation key words are not too

long and cumbersome as this can complicate the use of the words
in the hypnotic relaxation script. So it is to be recommended that
no more than two word combinations be used, for example,
'relaxed and easy.' It is to be noted that that these key words will
be used repetitively so they need to be easy to use in the relaxed
trance state.

Once the suitable words have been chosen they should be

combined in the manner such as 'calm and relaxed.' It is important
that the 'and' is used as this contributes they rhythm of the key
words and enhances relaxation.

Choosing Suitable Key Images

As with carefully selecting Key Words attention should also be

given to choosing images which will be used in the hypnotic script
which have associations of relaxation, calm and comfort. As with
the key words each person will have preferences for different
images which are associated with varying places. In the script that
follows a beach image has been used but some practitioners of self
hypnosis may be more at easy with images of a forest, a favourite
park or beauty spot. You should choose an image which is most
conducive to calm, relaxation and well-being.

Building Expectation

Prior to engaging in self hypnotic relaxation it is useful to try some

preliminary exercises which will create and heighten the
expectation of the usefulness and success of self hypnosis for
relaxation. Once you have become used to going into the hypnotic
state the two procedures below will not be necessary.

The Kohnstamn Procedure

Follow these instructions:

Stand next to a wall, facing parallel to the wall with your feet
about a foot from the wall. Let your hand next to the wall hang
loose next to the wall. Then place the back of your hand against
the wall and begin to push with your hand against the wall. Do
not lead your body into the wall. Now continue to push harder
against the wall. Do this for one minute trying to push harder and
harder against the wall.

After the minute is up then you turn away from the wall.

You may well be surprised that your arm will rise involuntary

without you willing it to rise.

The purpose of this procedure is to encourage you in participating

in self hypnosis by raising the expectation of hypnotic relaxation.
Although this procedure is not in itself hypnosis it will help you
engage with the process of the hypnotic trance.

The Arm Drop Procedure

Follow the following instructions:

This is a procedure to test your reflexes. Sitting straight in a chair

and hold both of your hands in front of you with your palms
facing downwards. Do not let your arms touch. Now close your
eyes and imagine that your are holding a metal bucket in your
right hand clasping your hands around the handle.

Now imagine that water is being is poured into the bucket and
that more and more water is filling the bucket and that it is getting
fuller and fuller, heavier and heavier, imagine this bucket getting
heavier for about 20 seconds. Now at the end of the 20 seconds
open your eyes and look at you arms. You may well be surprised
that the hand that you imagined holding the bucket has lowered.

The Hypnotic Relaxation Induction Script

In choosing a place to practice self hypnosis it needs to be borne in

mind that it should take practised in a relatively quiet place, that
will be free of outside disturbances and without interruption.

There are a number of ways to use the hypnotic relaxation script

described below. You can if you wish use a digital device to record
the script which will make it easier for you to sit and listen to the
script induction as you go into the hypnotic trance state.
Alternatively, you can learn the script in a general and less
detailed manner in which case the hypnotic trance state will be
more fluid and process orientated.

It is advisable to wear loose and comfortable clothing.

The choice of whether you sit in a chair or lie down on a bed or

couch is very much up to you. It is suggested you choose either
lying or sitting down in terms of what you find most comfortable
for yourself. If you choose to sit for the session make sure that the
chair has a high back which will support your neck and back.

As to timing, that is when during the day to use the hypnotic

relaxation procedure it is suggested that if possible that hypnosis
is used in the early part of the morning as this will contribute to
well-being during the remainder of the day. Alternatively, later in
the afternoon or early evening can be useful in dealing with
tension and anxiety that has accrued during the earlier part of the
day.

In terms of the length of the hypnotic relaxation session it is

suggested that 10 to 15 minutes per day will be satisfactory to
achieve a suitable level of relaxation. A timer may be of use if you
are concerned about losing track of time.

It is highly recommended that before beginning the self hypnotic

induction script that you take a few deep breathes as this of it self
assists in the process of relaxation and the induction of the relaxed
trance state.

Instructions:

1. Close your eyes and relax.

2. Take a few deep breaths.

3. Direct your attention to your left hand. Allow it to become

light and feel your hand raising higher.
4. Breath in and out slowly.
5. As you are breathing out you will feel yourself becoming
more and more relaxed. With each breath you will become
more and more relaxed and calm.
6. Say to yourself I am taking three deep breaths, relaxing
breaths and I am letting a lovely floating feeling spread
through my whole body.
7. Say to yourself now I am entering into a deeply relaxed state
and I am going to count slowly from one to ten. As I say one I
begin by relaxing my hand and arms..... Two, I let the
relaxation spread to my upper arms...... Three, I let my
shoulders and next relax...... more and more relaxed, going
deeper and deeper, deeper and deeper..... Four, my scalp and
forehead are getting relaxed and relaxed...... Five, now I am
letting the relaxation spread to my face and muscles, to my
eyes, to my mouth and jaw...... Six, I let my chest and upper
back relax, I am becoming very comfortable...... Seven, my
lower back, stomach and abdomen are getting very deeply
relaxed...... Eight, I let the relaxation spread to my thighs,
upper legs to my knees..... Nine, to my lower legs... all the
way down to my feet..... Ten, to my whole body, now deeply

relaxed and totally comfortable.

8. Now say to yourself I am experiencing a pleasant, relaxing
time, just as when I was at the beach. I can see the waves
gently washing on the shore and the lovely clear blue sky
with fluffy white clouds rolling by. I can feel the warmth of
the sunshine. I feel calm and clear, I am at peace..... Insert the
Key Words here_________________________________.
9. Let yourself enjoy this relaxed experience until you decided
you want the session to end.
10.

Say to yourself Now I am going to end the session by

counting slowly back from five to one. When I say five, I will
begin to become more alert.... four, coming out now...... three, I
feel good and calm.... two,.....eyes open...... one, now I am alert
and refreshed.
11.

On awakening stretch and flex you muscles gently a

few times before standing up.

The Benefits of Self Hypnosis

There are a number of benefits in the regular use of self hypnosis.

As self hypnosis develops the capacity for focused attention and
awareness it is often found that the capacity for focused attention

develops in other areas of like when not in the self hypnotic state.
Once the skill of focused attention is more broadly practised it
becomes easier to apply more generally to specific situations and
tasks.

Also self hypnosis practised on a regular or daily basis commits

the user to develop a habit of trance and this requires effort. In
itself such commitment leads to growth and self development in
general aspects of living. The user can then attend to health
improvement and well-being in a focused and regular manner.

Further Reading

Alman. B. M. & Lambrou. P. (1983) Self-Hypnosis: The Complete

Manual for Health and Self-Change. London: Souvenir Press.
Araoz. D. L. (1985) The New Hypnosis. New York: Brunner /
Mazel.
Chertok. L. (1966) Hypnosis. Oxford: Pergamon Press.

Chertok. L. (1981) Sense and Nonsense in Psychotherapy: The

Challenge of Self Hypnosis. Oxford: Pergamon Press.
Crasilneck. H. B. & Hall. J. A. (1975) Clinical Hypnosis: Principles
and Applications. New York: Grune and Stratton.
Edelstien. M. G. (1981) Trauma, Trance and Transformation: A
Clinical Guide to Hypnotherapy. New York: Brunner / Mazel.
Hartland. J. (1982) Medical and Dental Hypnosis and its Clinical
Applications. London: Bailliere Tindall.
King. M. E. & Citrenbaum. C. M. (1993) Existential Hypnotherapy.
Guilford Press.
Milne. G (2004) Hypnosis and the Art of Self Therapy. London:
Geddes and Grossett.
Soskis. D. A.

(1986) Teaching Self-Hypnosis: An Introductory

Guide For Clinicians. New York: W. W. Norton.

Watkins. J. G. (1987) Hypnotherapeutic Techniques: The Practice of
Clinical Hypnosis. Volume I. New York: Irvington Publishers.
Yapko. M. (1990) Trancework: An Introduction to the Practice of
Clinical Hypnosis. New York: Brunner / Mazel
Notes

Notes

About the Author

Edward Gardner is a psychotherapist and hypnotherapist from

Newcastle Upon Tyne in the United Kingdom. He studied a BA at
Westminster College, Oxford and at the Universities of Durham
and Sunderland. He is also a certified smoking cessation therapist.
He currently runs a private practice in Heaton, Newcastle Upon
Tyne. He can be contacted via his email address which is:
ipnoetic@gmail.com