06 Feb Self-hypnosis: techniques and methods for learning to practice
My name is Laurence DELINOT and I am a hypnotherapist in Paris specializing in emotional management and hypersensitivity. I have an office in the 15th arrondissement and also offer online hypnosis.online hypnosis in teleconsultation. In this article, you’ll discover the benefits of self-hypnosis and how to practice it to calm your mind and learn to transform your behavior.
Does self-hypnosis work?
Self-hypnosis necessarily works, since the hypnotic trance state is a natural state. Several times a day, we find ourselves absorbed in our thoughts and imaginations. Children are spontaneously in this state. It’s similar to the common expression “being in the moon”. Unfortunately, it’s often associated with a lack of attention that takes us out of the present moment. So what can we do to ensure that self-hypnosis, which is defined by the same state, is this time positive and at the service of our being?
How do I practice self-hypnosis?
When should a session be held?
You can practice self-hypnosis at any time, you just have to decide to do so and get yourself in the right condition. This is often the hardest part. In our busy lives, we’re always running out of time, and it’s not easy to find the right moment to sit or lie down and become aware of our body and release tension. We don’t even think about it…
How to self-hypnotize effectively on a daily basis?
The best thing is to set aside at least 15 minutes for yourself:
- in the evening, at bedtime, to help you drift off to sleep without distracting thoughts
- when you wake up in the morning, to get in shape for a good start to the day
- after lunch for a calmer start to the day
But there are different ways of practicing depending on the goal you’re aiming for. Self-hypnosis is an effective tool for managing emotions, and it’s possible to focus on breathing and body sensations for a few minutes to welcome and release stress by identifying the situation and the thoughts at the root of the emotions. A few minutes are enough at any time, in any place.
How can you tell if you’re in a state of self-hypnosis?
The hypnotic state is a sensation of relaxation of the body and mind. You feel calm and relaxed. The state is the same when you practice self-hypnosis as when you are guided in a session.
How do I get out of self-hypnosis?
Getting out of this state can be natural because you know you have to get out. You can set an alarm on your phone. Or you can fall asleep as a logical consequence. In this case, it’s a good idea to do it at bedtime. Visualization will help the sleeper get through the night without waking up repeatedly, or at least with fewer alarm clocks.
The main areas of application of the method
Self-hypnosis is based on self-initiated suggestions. The first step is to reach a state of relaxation, then visualize images or positive thoughts to influence the unconscious mind.
Suitable suggestions can also be given during a session with a hypnotherapist to extend the therapeutic work at home. Although self-hypnosis is no substitute for support from a qualified therapist, it remains an effective tool for dealing with certain difficulties on the surface. For some people, it’s enough to bring about significant change.
Better sleep
Self-hypnosis helps to restore restful sleep by calming the mind and releasing accumulated tension.
Lose weight
Using visualization and positive suggestions, it is possible to change your eating habits and boost motivation to achieve a balanced weight.
Pain relief
Self-hypnosis enables you to better manage the perception of pain by focusing your attention on pleasant, soothing sensations.
Letting go
By connecting to a state of deep relaxation, this method makes it easier to manage emotions and let go of stressful situations.
Self-confidence
Self-hypnosis is an excellent tool for boost your self-esteem and adopt a more assertive stance in everyday life.
Quitting smoking or alcohol
Self-hypnosis acts on the unconscious mechanisms linked to addiction and helps to anchor new, healthier habits in order to stop smoking or give up alcohol.
Managing stress
Self-hypnosis helps to calm anxiety and restore a state of serenity in just a few minutes.
Preparing for childbirth
This approach supports expectant mothers by helping them to manage pain more effectively and to approach childbirth with greater confidence and serenity.
Relaxing
Self-hypnosis is a powerful tool for achieving a state of deep relaxation and calming the mind.
How to learn self-hypnosis?
There are lots of videos on the Internet about self-hypnosis. All you have to do is find the one that speaks to you the most. Trust your intuition if time or lack of motivation prevent you from consulting a therapist.
Sessions with a professional are still the most effective way of dealing with deep-seated problems. However, the power of thought is real and can deprogram limiting and blocking thoughts. When it comes to healing emotional woundsit’s best to consult a therapist in order to reconnect with the inner child. The presence of a therapist who guides us by being a lucid witness helps us to gradually unlock a protective system that blocks us when we are still too closely associated with the wound.
Some self-hypnosis exercises and techniques
Here’s a self-hypnosis exercise to welcome and free yourself from a difficult emotion:
- Set up in a quiet place where you won’t be disturbed.
- Close your eyes and focus your attention on the sensations in your body.
- Inhale deeply and slowly, imagining that with each breath you descend further into a state of relaxation and observation.
- Visualize a soft light entering through the top of your skull, representing a benevolent consciousness.
- Let this awareness recognize your sensations without judgment, like a soothing inner gaze that creates a link between mind and body.
- Fully embrace your sensations and emotions, without trying to run away from them, in order to regain a state of calm and mental clarity.
- Identify the current emotion by linking it to a situation or a thought, while remaining focused on your inner feelings.
- With each inhalation, imagine accompanying this emotion to a recycling space, allowing it to transform and move away.
- Repeat liberating phrases like, “I unconditionally welcome this emotion, I let it exist and leave my body.”
- Find alignment by fully accepting what’s going through you, recognizing your emotions and the more vulnerable part of you, like an inner child reliving these feelings in the present.
Make an appointment with Laurence DELINOT