Welcome to day two of my learn self-hypnosis for anxiety series, a series that gives you
in-depth step-by-step instructions so you can learn self-hypnosis in just five days.
In part one we learned that the stages of hypnosis are pre-induction, induction,
deepening suggestion and awakening. We also learned two options for the pre-induction.
If you missed the first video click on the link at the top.
Today we're going to take a look at how to do the induction stage. The pre-induction enabled you
to start becoming focused and relaxed. Now we're going to increase that focus and relaxation with a
full induction. I'm going to give you two options so that you can pick the best option for you. The
first one is the progressive relaxation method. This is going to involve focusing on each part
of the body from top to bottom and relaxing it. If you suffer from health anxiety and find that
focusing on your body makes you feel more anxious because you notice every twinge or ache then you
should probably skip to the next induction which is called the guided imagery method.
I've included chapters to help you find it. But first the progressive relaxation method.
After completing the pre-induction keep your eyes closed and focus on how your forehead feels.
I don't mean touch your forehead, just focus your attention on how it feels.
Does it feel like it's tense with creases in the skin.
Try to relax the forehead so that if you did touch it it would feel smooth.
Some people may struggle to know when the different parts of their body are relaxed
if you struggle try tensing your forehead just once so that you know what it feels
like when it's tense. Then completely relax so you can notice the contrast.
If you practice doing this you will find that you don't need to tense it anymore.
You can give yourself suggestions silently in your mind to help.
For example as I focus on my forehead I'm allowing all the muscles in my forehead to relax.
A little tip here. Notice the use of the word 'allowing'. In hypnosis indirect words
like allow or let are better received by the subconscious, rather than more direct commands.
For example if someone says to you relax your forehead it sounds like an order
but if someone says you can allow your forehead to relax you're more likely to comply because
one it sounds nicer and two it suggests that you were choosing to do it rather than being ordered.
When your forehead is relaxed move your attention to your eyes. Are they slightly squinted or are
they relaxed. Again, if you can't tell, squint your eyes and then fully relax them to notice
the contrast. Then move to the cheeks. Keep giving yourself suggestions of relaxation.
As I move my focus to my cheeks I'm allowing them to completely relax. Next the jaw. The
easiest way to relax the jaw is to have a little gap between the top and bottom teeth.
Again keep giving suggestions of relaxation in your mind.
Then move your attention to your shoulders. Are they slightly shrugged or hunched?
Let your shoulders drop. The next bit is optional. As you move your attention to your
chest say to yourself as I let the relaxation spread to my chest I notice my breathing and
with each breath I feel more and more relaxed. However if you're someone who was anxious about
your breathing then just skip that bit. Next move your attention to your arms and relax your arms.
Tense and then untense them if you struggle to relax them. When you relax your arms and later
your legs you may notice that they feel heavier. This is completely normal and you can incorporate
it into your script by saying something like as I relax my arms I feel them becoming heavier,
as they are so comfortably relaxed, all the way to the tips of my fingers
Next move your attention to your stomach. This is a really important area because a lot of us
hold tension in our stomach. So spend some time focusing on the stomach. Some good phrases to
use here are allow the tension in my stomach to unwind or my stomach has recently felt knotted but
now I'm loosening and undoing those knots so my stomach is completely relaxed. Don't be surprised
if you hear some gurgles from your stomach at this stage. It's completely normal. That's
just a normal digestion process that you were noticing because you were focused on that area.
Next relax your thighs again. If your legs feel heavy incorporate this into your script.
Then carry on down towards your calves and feet to complete this induction.
When you reach the feet just sit there without giving any suggestions for a few moments.
Then you would go into the deepening phase or suggestion phase which will be based on whatever
goal you've set. If you want to get a feel for the correct pacing for the progressive relaxation
method listen to my video on hypnosis for health anxiety where I use this induction method.
I will put a link at the end. Just watch it and listen to it but with your eyes open.
For those who are not comfortable using the progressive relaxation method next we're going to
look at the guided imagery method. You're going to visualize a walk in an area that you feel relaxed.
It can be a real place that you are fond of or an imaginary place or a combination of the two.
Your imagination is the limit. Ideally this scene should have something to travel along like a path
or a stream .You're going to guide yourself along this path with suggestions of relaxation.
When you imagine the scene try to engage multiple senses. For example see the stream,
hear the sound of the water, feel the cool breeze of the wind, smell the flowers. This may take a
bit of practice but give it a go. Here's an example. First picture (visualise) a meadow
picture the grass and trees and say to yourself
as I enter the meadow I notice a stream and slowly walk towards it.
I can hear the gentle babbling of the stream.
You can feel the gentle breeze of the wind and notice the smell of trees and flowers
and it makes me feel relaxed. Now start your journey. As I walk alongside the stream
I feel calmer and more relaxed with each step.
The sound of the stream is relaxing me
and as I notice the leaves floating away I think of all my worries leaving me
as I continue walking alongside this beautiful stream
I notice how peaceful it is and how peaceful I feel, how calm I feel,
how relaxed I feel. Continue to walk and visualize the scene. Maybe there's a bend in the stream.
Maybe add some more sounds like birds singing. The idea is to keep your focus on the visualization.
Have a destination in your journey. It can be a real place that you are fond of
or an imaginary one. Maybe your grandmother's garden can magically appear at the end of the
stream or a quaint little cottage. It doesn't matter. The only limit is your imagination.
So you will continue something like this.
As I see the end of the stream I notice a quaint cottage in the woods.
I walk to the cottage and sit outside to enjoy the peace and quiet of this beautiful place.
Once you reach this destination you will sit there
for a few moments without any suggestions just enjoying the experience of hypnosis.
Then you will go into the deepener or the suggestion stage depending on what you prefer.
Before I teach you how to do the goal-oriented suggestion stage I'm going to teach you the
deepener and the awakening stage. This is so you can practice doing the pre-induction, induction,
deepener and awakener before you get into the most important bit of the suggestion phase.
Your tasks for today are to keep practicing the pre-induction and also have a go at writing a
script for either the progressive relaxation induction or the guided imagery induction.
Don't worry if you struggle I will include example scripts for all the
different phases at the end of the day 5 video.
So I will see you for the day three lesson which will appear here when it's released.