Free Self-Hypnosis Induction
Presented here is a self-hypnosis induction that uses a combination of deep breathing along with a fractional relaxation technique.
Deep Breathing and Fractional Relaxation Induction--There are many different types of inductions. Inductions are methods used to induce a hypnotic state. We’ll combine deep breathing and a fractional induction for our self-hypnosis experience. And we’ll throw in a few other techniques as well. A fractional relaxation induction is one in which different areas of the body are relaxed one area at a time until the whole body is completely relaxed.
The first step in the induction process is to make sure you are positioned correctly for optimal relaxation. Lying flat on a bed or couch with arms out slightly away from the sides is a good starting point. If you choose to place a pillow under your head, it’s better to use a fairly flat pillow so your head and neck aren’t strained at all. Make sure not to cross your feet. You should be lying flat on your back; arms out to your sides; legs slightly spread apart; and your head and neck in as comfortable a position as possible. If you choose a comfy chair to sit in, place your hands flat on your lap (not cupped together or intertwined in any way); or, if your chair has comfortable arms, place your arms on the arms of the chair. Keep your spine straight and, again, don’t cross your legs or feet. Now, you’re ready to proceed with your induction.
Begin by closing your eyes and breathing deeply. Inhale slowly and evenly through the nose and fill up the lower part of the lungs first, then the ribcage area, then the upper part of your lungs. Hold your breath for a moment and then exhale slowly. Synchronize your breaths so that your inhale and exhale are of the same duration. Focus your awareness on your breath and count your breaths. Set a goal of five seconds for each inbreath and five seconds for each outbreath. Count up from one to five on each inbreath and down from five to one on each outbreath with a slight pause (one second) between your inbreath and outbreath. If five seconds is too long for you at first, choose the number of seconds that is most comfortable for you. Never strain yourself. Relaxation and comfort are the priorities here. As you count your inbreath, gently turn your eyes upwards and turn your attention to the center of your forehead, and as you exhale, lower your eyes and let your whole body relax completely. Do this deep breathing exercise for about 1 ½ to 2 minutes (eight to ten full breaths). Here’s what this should accomplish for you:
- By closing your eyes, you turn your attention inward.
- The simple act of closing your eyes will begin to take you toward the alpha state.
- The deep breathing will help your body relax and take you a little deeper.
- Counting your breaths helps you begin to focus your mind.
- Raising your eyes gently with each inbreath simulates going to sleep.
After the deep breathing exercise, you should be fairly relaxed. And now it’s time for the fractional relaxation which will take you into a deeper, more relaxed state. Continue to breath deeply and rhythmically. With each inbreath you will focus your attention on a specific area of the body and relax that area. With each outbreath, you will relax that area even more and let go of all tension stored in the muscles in those areas of the body. Then move on to the next area of the body. Below are the areas of the body to relax one area at a time:
- Relax the scalp area from the top of your head down to the nape of your neck.
- Relax your forehead and eyes.
- Relax your cheekbones and ears.
- Deeply relax your jaw and mouth (make sure your teeth and lips are slightly parted).
- Relax your neck and shoulders.
- Relax your upper arms; your elbows; your forearm; your hands; and your fingers.
- Relax your upper back and chest area.
- Relax your abdominal area, your stomach, and your lower back.
- Relax your hip and pelvic area.
- Relax your thigh muscles down to the knees.
- Relax your calf muscles.
- Relax your feet and toes.
At this point you should be in a relaxed enough state to do your self-hypnosis. Because everyone is different, everyone will have a little different experience with their self-hypnosis induction. Don’t be afraid to experiment. If you don’t think you’re relaxed enough, go through the fractional relaxation process a second time; or, you might try relaxing each area of the body for two full breaths instead of one. If you’re falling asleep, you might shorten the breathing exercise. There are even a few people who reach an alpha state the moment they lay down and might not require an induction at all. The goal with a hypnotic induction is to still the mind, the body, and the emotions. If you have a problem quieting your mind, you might try the following self-hypnosis technique: Instead of raising and lowering your eyes during the deep breathing exercise, focus your awareness on your tongue with each inbreath and deeply relax the tongue with each outbreath. This technique can sometimes be effective for those of us who, when we think, talk to ourselves.
If you prefer being guided into a hypnotic state, you can always choose one of our self-hypnosis induction mp3s, specifically designed for use with self-hypnosis. Subconscious Reprogramming, Creative Level of Mind, or Incredibly Relaxed.
Now that you know how to induce a hypnotic state, Click here to move to the How to Write a Great Script section.
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