Hi, Robert Shields here writing to you from the U.K.
Although I do not teach this method on my Hypnotherapy
Diploma Course as my method is best taught whilst under
hypnosis, I would like to show you an interesting technique to
hypnotize yourself. It is known as the Betty Erickson technique
as she devised it to hypnotize herself. Betty’s husband Milton
Erickson is of course, the father of all hypnosis
This method to hypnotize yourself is based on:
Our thoughts are in either pictures, sounds or feelings. If
you decide to learn hypnotherapy through my Hypnotherapy
Training, you will learn more about this concept. However, as a
guide the following may help you to understand more fully.
When thinking in pictures we refer to the external things we
see and the internal images that we create. This includes
remembered images ("Your journey to work'"), constructed images
("What would it look like if you painted your car orange."), as
well as remembering the real things we see about us.
When we think in sounds these are the things we hear and the
internal sounds that we create. ("Think of your favourite
music."), imagined words or sounds ("Imagine that music being
played on a different instrument."), and also includes your
internal dialogue as well as all of the real, actual, live
sounds around us.
Thirdly, are the things we feel. These can be actual
physical sensations or imagined ones. Can you imagine being
with someone you love and touching them?
Most of us use one more than the others; though we normally
use all three of them at sometime or another. Since this is
usually the case, an individual who "thinks" in images wouldn't
hypnotize themselves the best simply by visualising.
Some people still believe the nonsense imprinted in their
minds by fictitious stories (Svengali an example) of hypnotists
holding watches or pendulums for clients to stare at that
results in much misunderstanding about hypnosis. Personally, I
have never used such devices! The experience of hypnosis is
typically an inwardly focused one in which we move away from
the environment around us and turn our attention inward. This
technique of self hypnosis is doing that even more.
The Self-Hypnosis Technique:
Step 1: Find a comfortable position and get your self
relaxed and settled. Get into a position that you will be able
to maintain easily for the time you are going to hypnotise
yourself. It can be sitting or lying down, though sitting
comfortably is recommended to prevent you from falling asleep.
Look in front of you and breath slowly and easily. Letting
yourself relax and keeping your eyes open..
Think about the length of time that you intend to
spend in this state and make a statement to yourself about it
such as "I am going into self-hypnosis for 15 minutes ... " (or
however long you want) You will be delighted to discover how
well you "internal clock" can keep track of the time for you.
Also make a statement to yourself that 'Should anything unusual
happen whilst you are in self hypnosis, such as the smell of
smoke or someone touching you, you immediately come out of the
self hypnosis and be wide awake and alert.' Although this would
normally happen, it is simply a precaution.
Step 3: What would you like to get out of this? Make a
statement to yourself about the reason you want to hypnotize
yourself. In this process, you allow your unconscious mind to
work on an issue rather than giving suggestions throughout,
(that is another technique) so our reason for entering into
self-hypnosis should reflect that fact. Here's how I recommend
you phrase it to yourself : " I am going to hypnotize myself to
allow my unconscious mind to make changes in my behaviour and
life that are appropriate to assist me in
being/becoming/reaching my goal of/(or anything else, but only
ONE suggestion not multiple suggestions of change)
Filling in the blank with what you want to achieve such as
"developing more confidence in social situations." The actual
words aren't nearly as important as the fact your statement
acknowledges that you are turning this process over to your
unconscious mind. Be extra careful that you phrase everything
in a positive manner and not negative. You unconscious mind
will take your words literally and to say something like 'to
get rid of my boyfriend' could have negative results. In my
Hypnotherapy Course, you have this explained in much details as
it is so important when contacting the unconscious mind.
Step 4: Looking in front of you, notice three things, one at
a time, that you see. Go slowly, pausing for a moment on each.
It is preferable that they be small things, such as a spot on
the wall, a doorknob, the corner of a picture frame, etc. Some
people like to name the items as they look at them - "I see the
hinge on the door frame".
Step 5: Now turn your attention to your auditory channel and
notice, one by one, three things that you hear. (When you have
closed your eyes, this will push the background sounds you hear
into exactly what they are, background sounds, and they will
not distract you from your goal.)
Step 6: Next, attend to your feelings and notice three
sensations that you can feel right now. Again, go slowly from
one to the next. It is useful to use sensations that you are
not normally aware of, such as the feeling of your wrist watch,
the texture of your shirt on your body, etc.
Repeat the process using two of the Visuals, then
two auditory and then two feelings. Then, in the same manner,
continue (slowly) with one of each.
You have now completed the "external" part of the process to
Now it's time to begin the "internal" part.
Step 8: Now close your eyes and allow an image to appear in
your mind. Don't work too hard at this; this is fun, remember?
You can construct an image or simply take what comes. It can be
anything, a beautiful beach, your car or even an apple,
virtually anything. If something comes to you, just use it. If
nothing comes, feel free to put something in your mind.
Step 9: Pause and let a sound come into your awareness or
generate one and name it. Although this is technically the
internal part, if you should hear a sound outside or in the
room with you, it is OK to use that. Remember that the idea is
to incorporate things that you experience rather than being
distracted by them.
Step 10: Become aware of a feeling and name it. It is
preferable to do this internally - use your imagination. (I
feel the warmth of the sun on my face) However, as with the
auditory, if you actually have a physical sensation that gets
your attention, use that.
Repeat the process with two images, then two sounds, then
two feelings. Repeat the cycle once again using three images,
sounds and feelings.
Then to complete the process, open your eyes when your
allotted time is up - It is not unusual to feel a little bit
disorientated but that will soon pass and don't worry if you
feel you have fallen asleep. Normally you will find yourself
coming back automatically at the end of the allotted time that
you set before you chose to do self hypnosis and hypnotize
Trust that you weren't sleeping and that your unconscious
mind was doing what you asked of it.
Sometimes you don't get all the way through the process.
That's perfectly all right. If you should complete the process
before the time has ended, just continue with 4 and then 5
images, sounds as it is a way of getting yourself acquainted
with how to hypnotize yourself.
NOTE: The whole of this article can be reproduced
providing the following Bio is included:
"Robert Shields, is the Principal of The Robert Shields
College and runs a low cost Hypnotherapy Diploma Training
Course that includes a money-back guarantee. Details can be
found at: http://www.hypnotherapy-training.com
He is also the originator of Fear Elimination Therapy that
removes phobias and fears in minutes (Not N.L.P.). Details at:
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