Hypnosis is a state in which the mind goes into a deep state of focus and relaxation and the subconscious becomes more open. During hypnosis, the person reacts less to stimuli from the outside world and becomes more responsive to suggestion. Hypnosis can be thought of as the temporary removal of the barriers between the conscious mind and the subconscious mind.
Uses of hypnosis:
- Stress and anxiety management
- Quitting bad habits (smoking, overeating)
- Developing self-confidence
- Solving sleep problems
- Managing chronic pain
How is hypnosis done?
1. Environment Preparation
- A Quiet and Comfortable Place: Choose a quiet, undisturbed location.
- A Comfortable Position: Sit in a chair or lie on the bed. Wear comfortable clothes.
- Lighting: Dim the light or create a dark environment.
2. Relaxation and Relaxation Process
- Deep Breathing: Slowly inhale through your nose, hold for a few seconds and exhale through your mouth. Repeat this several times.
- Relax Muscles: Relax each muscle group, starting with your toes. Focus on relaxing the muscles of the legs, abdomen, chest, shoulders and face.
3. Closing the Eyes and Mental Focus
- Close your eyes Close your eyes to remove all external stimuli.
- Focus the Mind: Imagine an image or object. This could be the sound of the waves or a calming landscape such as a forest.
4. Suggestion Phase
- Positive Suggestions: Give positive messages to your subconscious mind.
- “I feel more peaceful and secure.”
- “My fears and worries are less and less.”
- Repeat these suggestions to yourself in a calm and steady voice.
5. Deepening Phase
- Counting Backwards As you count backwards from 10, imagine feeling a deeper relaxation with each number.
- Deepening Suggestions: “With each issue I go deeper and deeper, my mind is calmer and more peaceful.”
6. Subconscious Work
At this stage, repeat suggestions or work on positive changes in line with the goal you have set.
- “My self-confidence is increasing.”
- “I am clearing my mind of all negative thoughts.”
7. Exit Hypnosis
- Waking Yourself Up Suggest to yourself “I will count to 3 and feel fully awake, alert and energized”.
- Opening the Eyes: After you have finished counting, open your eyes and adapt to your surroundings.
How to Develop Hypnosis?
1. Practice Regularly
- Hypnosis is a skill that develops with practice. By repeating it every day or several times a week, you can learn to move into deeper trance states.
2. Develop Visualization Skills
- Practice using your imagination to create clear and vivid images in your mind. This increases the effectiveness of hypnosis.
3. Strengthen Positive Suggestions
- Make sure that the suggestions you use are positive and clear. Instead of “I will not fail”, prefer phrases like “I am successful and confident”.
4. Voice and Breathing Exercises
- Deep breathing techniques and the use of a calm, low-pitched voice increase the success of hypnosis.
5. Meditation and Mindfulness Practices
- Meditating facilitates the transition into hypnosis by increasing your mental focus. This can make it easier to deepen into hypnosis.
Is Hypnosis Safe?
Hypnosis is generally safe and does not cause any harm. However, it is recommended that people with serious psychological problems should not practice hypnosis without the support of a professional expert.