Self Hypnosis & Relaxation
Learn a simple relaxation technique to reduce stress, improve sleep, build confidence, and support positive change.
What is Self Hypnosis?
During a hypnotherapy session, the therapist often teaches the client self hypnosis so they can learn how to relax easily and comfortably and use it as a tool to make helpful changes in their life.
Although working with a hypnotherapist is usually the most effective way to learn, you can also begin practising on your own.
The more you practise, the easier and more natural relaxation becomes. Even taking a few minutes for yourself can be beneficial.
Relaxation Gets Easier with Practice
Find A Quiet Space
where you can relax comfortably and decide how long you would like to relax before you begin. You might start with 5 minutes, or ten. As the weeks go by, you may find that you will enjoy longer spells of relaxation.
Get Comfortable
Sit or lie down, noticing your body resting and sinking into the chair or bed. Just let gravity ease you down gently. You can allow your eyelids to gently close and notice the muscles around your eyes as they begin to rest.
Focus On Your Breathing
You may find it even more relaxing to breathe in through your nose and out through your mouth. Find what is easiest for you. Breathe deeply into your abdomen and gradually begin to release any tension with each out-breath. Relax into your breath, noticing how it feels, or how it sounds. Just let it flow naturally. If you have been very tense or anxious, it can be helpful to hold your breath once you breathe it in, and then release it gradually. You might find you want to do this a few times before continuing.
Relax Your Body
Take your time, starting with your toes - there is no right or wrong way to relax, follow your instinct and rest into your body, gently allowing it to wind down.
Count Down Slowly
Count from 10 down to 1, perhaps imagining yourself walking down steps, travelling in a lift, or entering a peaceful garden.
Positive Suggestions
A helpful suggestion helps reinforce the thoughts and feelings you want to experience. Keep it positive, simple, and in the present tense, as though it is already true.
✓ Effective
I am always calm when I speak to my boss.
I am a confident driver.
✗ Avoid
I am not nervous when I speak to my boss.
I want to be a confident driver.
💡 Remember
Focus on what you DO want.
Say:
"I feel calm and confident."
instead of
"I don't want to feel anxious."
Visualise the Future You Want
Your imagination is a powerful tool. Choose one of the ideas below, or create a scene that is unique to you.
Stress Relief
Create a peaceful place where you feel safe, calm and completely relaxed.
Better Health
Imagine yourself healthier, stronger, energetic and enjoying healthy choices.
Confidence
Picture yourself speaking calmly, confidently and handling situations with ease.
Better Sleep
Create a peaceful bedroom where your worries drift away and sleep comes naturally.
Future Goals
See yourself living the life you've been working towards.
Smoke-Free
Imagine yourself healthy, energetic and completely free from cigarettes.
💡 Remember
This is your imagination.
There is no right or wrong way to visualise.
Create the thoughts, feelings and future you want to experience.
Experience The Scene
What Can You See?
Colours
Shapes
People
Surroundings
What Can You Hear?
Voices
Nature
Music
Silence
What Can You Smell?
Fresh air
Flowers
The sea
Coffee
Rain
What Can You Feel?
Warmth
Confidence
Peace
Happiness
Comfort
Bring Those Feelings Back With You
Allow yourself to enjoy the experience for a few moments before gently returning your awareness to your breathing. Bring back with you the calmness, confidence or positivity you have created.
Return to Awareness
Notice Your Breathing
Bring your attention back to your breath.
Become Aware
Notice the chair, bed or floor supporting you.
Count Up
Slowly count from 1 to 10.
Open Your Eyes
Open your eyes feeling refreshed, calm and alert.
💡 Remember
The more you practise, the easier and more natural relaxation becomes.
If your mind wanders, that's perfectly normal. Simply notice it and gently bring your attention back to your breathing.
Every few minutes you spend relaxing is valuable.