The Secrets of Self Hypnosis

Step One
1. When you go to bed, just before you are ready to fall asleep, with your eyes closed say
the following suggestion silently to yourself:

Every day I am becoming better and better

2. Once you have said the suggestion, create a short mental movie (20 30 seconds) and
imagine yourself with the positive change you want in your life.

Public speaking with confidence

Saying no to chocolate
Driving on a the motorway or highway
Exercising and enjoying it
Telling somebody that you are a non-smoker
At your ideal weight wearing a nice outfit
Being calm and confident during a job interview
Having a good time and feeling happy
Talking to somebody from the opposite sex with confidence
Seeing a spider and feeling relaxed
Taking a test and knowing the answers
Being somewhere and feeling calm
Saying no to somebody
Stopping eating because you are full

3. Once you have done this repeat the suggestion and then imagine the same thing as before
or something different.

4. Repeat the process of saying the suggestion and imagining yourself with this positive
change ten times in total.

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Step Two
1. Sit in a comfortable chair with your back supported or lie down.

2. Focus your attention on a spot just above eye level.

3. Allow your eyes to grow tired.

4. Take three slow deep breaths.

5. On your third breath, hold it for three seconds.

6. Exhale, mentally say the word relax and close your eyes. Allow yourself to relax
physically and mentally.

7. Mentally count down from twenty five down to one slowly and effortlessly.

NOTE: If it helps you can imagine yourself in a place which is relaxing and calming On a
beach, in the countryside or maybe at a place you have visited.

8. To emerge from this state, count from one to five and allow your eyes to open, feeling
refreshed and alert.

You will also find a recorded version of this technique in your course. During this session I will
guide you through this entire process. The name of this session is:

Self Hypnosis Step 2 - Relaxation Exercise

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Step Three
1. For this exercise write down a positive suggestion on a piece of paper.

2. Get yourself comfortable, stare at a spot slightly above eye level and allow your eyes to
grow tired.

3. Hold the suggestion up in front of you and read it to yourself three times.

4. Drop the suggestion and take three slow deep breaths.

5. On your third breath, hold it for three seconds.

6. Exhale, mentally say the word relax and close your eyes. Allow yourself to relax
physically and mentally.

7. Mentally count down from twenty five down to one slowly and effortlessly.

8. At this point silently say the suggestion which you had written down on the piece of paper
and imagine yourself with this positive change in your life.

Exercising and enjoying it

Telling somebody that you are a non-smoker
At your ideal weight wearing a nice outfit
Being calm and confident during a job interview
Having a good time and feeling happy

9. Once you have done this repeat the suggestion and imagine the same as before or
something different Repeat this ten times in total.

10. When you have finished count up from one to five and allow your eyes to open.

NOTE: Give the suggestion time to take effect. It can take up to two weeks to start getting the
benefits related to your suggestion.

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How to Write Suggestions

1. Do not use negative words.

The subconscious mind does not understand negative words and it will ignore them. The
following suggestion uses negative words.

I do not feel nervous talking to groups of people

If you said this suggestion to yourself your subconscious mind would hear the suggestion.

I do feel nervous talking to groups of people

You want to keep your suggestions positive so you get the outcome that you want. A better way
of phrasing this suggestion to make it positive would be.

I always feel confident when talking to groups of people

This suggestion carries no negative words so it will be accepted by your subconscious mind in the
manner you want.

2. Keep your suggestion positive.

All suggestions you give must be positive. In the example above we changed the word nervous to
confident.

3. Use the present tense.

All suggestions must be given as if they are true now.

I will be confident person

This suggestion is spoken to take effect in the future. The subconscious mind does not understand
time so this suggestion will not be understood. The suggestion should be said like this:

I am confident person

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4. Keep your suggestions simple.

Keep your suggestions nice and simple. You do not have to write an essay, keep them short and to
the point. What do you want?

I want to be confident I am a confident person

I want to be a non-smoker I am a non-smoker

I want to exercise on a regular basis I exercise on a regular basis and I enjoy it

I want to deal with thing in a positive manner I deal with things in a positive manner

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Self Hypnosis Suggestions

1. I am a confident person.

2. I am becoming more confident every day. (Movement)

3. My ability to succeed is unlimited.

4. I exercise on a regular basis and I enjoy it.

5. I always feel energized and alert in the morning.

6. I am feeling more energized and alert in the morning. (Movement)

7. I am motivated to reach my ideal weight.

8. My motivation to reach my goal weight increases every day. (Movement)

9. I have a good memory.

10. My memory is improving each and every day. (Movement)

11. My retention span is increasing each day. (Movement)

12. When I am studying, my mind works clearly and I remember what I have learnt.

13. My body is becoming toned because I exercise on a regular basis.

14. I am fit and I am healthy.

15. I am becoming fitter and healthier each day. (Movement)

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16. I am in complete control of food.

17. I am happy.

18. I am becoming happier each day. (Movement)

19. I am confident speaking in front of people.

20. I am becoming more confident speaking in front of people. (Movement)

21. I am good at dealing with people of all different ages.

22. I am a positive person.

23. I am feeling more positive every day. (Movement)

24. My energy levels are boundless and I feel alive.

25. I am feeling more energetic each day. (Movement)

26. I have a positive relationship with food.

27. I get full quickly.

28. I eat slowly and taste my food.

29. I am a passionate person.

30. I am becoming more passionate each day. (Movement)

31. I am an interesting person and I have a great deal to offer.

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32. I am completely relaxed when I interact with others.

33. I am feeling more relaxed when I interact with people. (Movement)

34. I am assertive and I always stand up for myself.

35. I am becoming more assertive and more able to stand up for myself. (Movement)

36. Exercise is fun and I always find time to do it.

37. I am achieving my goals easily and naturally.

38. From this moment on whenever I say the word, exercise, I instantly feel motivated to
exercise.

39. From this moment on whenever I say the word, relax, I instantly feel calm and relaxed.

40. My self-hypnosis exercises are creating the changes that I desire.

41. There is only one me and I am unique.

42. I am a calm person.

43. I am feeling calmer in myself each day. (Movement)

44. I am a non-smoker and I am going to remain a non-smoker for the rest of my life.

45. Every day I am becoming slimmer and healthier.

46. I am successful because I always achieve the goals I set myself.

47. I am fit and I am healthy.

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48. I am feeling fitter and healthier each day. (Movement)

49. I deal with things in a calm, confident manner.

50. I am getting better at dealing with things in a calm, confident manner. (Movement)

51. I am a great sleeper.

52. I am sleeping better each night. (Movement)

53. Life is good.

54. I feel optimistic about the future.

55. I am becoming more optimistic about the future.

56. I live in the now.

57. I live each day with passion.

58. I am a great teacher.

59.I am becoming a great teacher. (Movement)

60. I enjoy learning new things.

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Self Hypnosis Template

Step 1: Problem or concern

Step 2: Write a positive suggestion on a piece of paper. Remembering to keep it positive, focused
on the outcome you desire and in the present tense.

Step 3: Write down between 2 and 5 suggestions.

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Step 4. Make at least two mental movies.

Step 5. Write down a positive suggestion.

Step 6: Create a trigger word

From this moment onwards whenever I say the word -

I instantly -

. My Trigger word is -

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Weight Loss Template

Step 1: Problem or concern

I am overweight because I eat whenever I feel stressed out or when someone criticizes me.

Step 2: Write a positive suggestion on a piece of paper. Remembering to keep it positive, focused
on the outcome you desire and in the present tense.

I deal with things in a calm relaxed, positive manner.

Step 3: Write down between 2and 5 suggestions.

I am in charge of my own self-esteem and no one else can take that away from me. I eat

only when I feel hungry. The calmer I feel, the more I make wise choices about food.

I am a calm person and I do always deal with things in a positive manner.

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Step 4. Make at least two mental movies.

I imagine myself dealing with something in a calm, relaxed positive manner.

I imagine myself walking past the vending machine at work feeling proud of myself.

Step 5. Write down a positive suggestion.

I am in charge of my own self-esteem and no one can take it away from me.

Step 6: Create a trigger word

From this moment onwards whenever I say the word - calm

I instantly - feel extremely calm and relaxed in myself.

. My Trigger word is - calm

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Confidence Template
Step 1: Problem or concern

I am not very confident talking in groups or in social situations.

Step 2: Write a positive suggestion on a piece of paper. Remembering to keep it positive, focused
on the outcome you desire and in the present tense.

I am feeling and I am becoming more confident in myself each day.

Step 3: Write down between 2 and 5 suggestions.

I am feeling more relaxed when talking in groups because I am becoming more confident.

I am confident in social situations. Im free to be myself when in a group because I am

confident. I am feeling and I am becoming more relaxed in social situations.

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Step 4. Make at least two mental movies.

I imagine myself being in a social situation and being confident.

I imagine myself in a group speaking freely and confidently.

Step 5. Write down a positive suggestion.

I am feeling and I am becoming more confident each day.

Step 6: Create a trigger word

From this moment onwards whenever I say the word - confident

I instantly feel and become more confident in myself.

. My Trigger word is confident.

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Overcoming Anxiety Template

Step 1: Problem or concern

I suffer from anxiety and I worry constantly.

Step 2: Write a positive suggestion on a piece of paper. Remembering to keep it positive, focused
on the outcome you desire and in the present tense.

Every day I am feeling and I am becoming more relaxed in myself.

Step 3: Write down between 2 and 5 suggestions.

I am a calm person. I feel relaxed in myself. I always deal with things in a positive manner.

I live each day in the now. I am feeling more optimistic about the future.

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Step 4. Make at least two mental movies.

I imagine myself dealing with something in a calm relaxed manner.

I imagine myself having a conversation with somebody telling them how self hypnosis helped

me to overcome anxiety.

Step 5. Write down a positive suggestion.

I always deal with things in a positive manner.

Step 6: Create a trigger word

From this moment onwards whenever I say the word - relax

I instantly feel extremely calm and relaxed in myself.

. My Trigger word is relax.

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Feeling Happy Template

Step 1: Problem or concern

I am very negative and sometimes feel depressed.

Step 2: Write a positive suggestion on a piece of paper. Remembering to keep it positive, focused
on the outcome you desire and in the present tense.

Every day I am feeling happier and more positive.

Step 3: Write down between 2 and 5 suggestions.

I am becoming more positive in myself each day. I live each day with passion. I am

becoming more and more aware of the good things in life. I am a pleasure to be around

because I am a positive person. Life is good and I do feel alive. I am a positive person to be

around.

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Step 4. Make at least two mental movies.

I imagine myself having a good time and enjoying life.

I imagine myself being the life and soul of a party.

Step 5. Write down a positive suggestion.

Every day I am feeling happier and more positive.

Step 6: Create a trigger word

From this moment onwards whenever I say the word - happy

I instantly feel happy and positive in myself.

. My Trigger word is happy.

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Contact Details
Office Address:

GFM Hypnosis
The Old Chapel
Oaken Clough
Ashton Under Lyne
Lancashire
OL7 9NX
United Kingdom

Email:

gary@freehypnosissessions.com

Websites:

www.freehypnosissessions.com

www.youtube.com/freehypnosissessions

www.facebook.com/freehypnosissessions

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