If you’ve ever felt stuck in patterns of stress, anxiety, or self-doubt, what if there was a way to rewrite your inner narrative? Enter self-hypnosis, a powerful yet often overlooked tool for mental and emotional well-being. Unlike stage hypnosis (cue the dramatic finger snaps and swinging pocket watches), self-hypnosis is a practical, self-directed practice that allows you to tap into your subconscious and reprogram limiting beliefs.
According to author of Unshackle Thyself from Subconscious Beliefs Holding You Hostage, hypnotherapist and transformationalist Muriel Chinoda, self-hypnosis is something we all experience naturally. “The hypnotic state is a naturally occurring phenomenon which all humans go in and out of several times in a waking day (without necessarily calling it so),” she explains. This state of heightened focus and suggestibility can be used intentionally to reduce stress, foster emotional resilience, and fuel personal growth.
What can self-hypnosis do for you?
For beginners, self-hypnosis is an excellent way to quiet the mind, release anxiety, and cultivate positive thought patterns. “It is an excellent tool for overcoming limiting beliefs, improving sleep quality, increasing confidence and self-worth, and even managing physical discomfort,” says Muriel. Many people also use it to overcome phobias, addictions, and unwanted habits, making it a powerful form of self-care.
And it’s not just about relaxation, it’s about taking control of your mental well-being. “The benefits extend beyond relaxation – it is a proactive approach to mental and emotional well-being that puts individuals in control of their inner narratives.”
Self-hypnosis vs meditation
While meditation is about mindfulness and awareness, self-hypnosis goes a step further by actively reprogramming thought patterns. Think of it as meditation with a mission! It’s gaining traction as a go-to wellness practice, with digital platforms now offering guided hypnotherapy sessions for easier integration into daily life.
A simple self-hypnosis routine for beginners
Ready to give it a try? Muriel offers an easy 5-10 minute self-hypnosis routine:
- Find a quiet space: Sit or lie down in a comfortable position where you won’t be disturbed.
- Close your eyes & breathe deeply: Inhale through the nose, exhale through the mouth. Try ratio breathing (e.g., inhale for 3 seconds, exhale for 5 seconds) to calm your mind.
- Progressive relaxation: Focus on relaxing each muscle group, from head to toe or toe to head. Use affirmations like “My muscles are soft and feeling very, very relaxed.”
- Repeat a positive suggestion: Say (silently or aloud) a statement that aligns with your goal, like “I am feeling calm and at ease.”
- Visualise the outcome: Imagine yourself already embodying the change you desire – confidence, peace, happiness. Feel it deeply.
- Deepen the state: Picture yourself walking down a staircase, counting down from 10 to 1, sinking deeper into relaxation. Tune into any sensations that arise.
- Gently exit hypnosis: When ready, count yourself back up from 1 to 5, bringing awareness back to your surroundings. Open your eyes, feeling refreshed.
- Journal: Write down anything interesting that surfaced during the session.
Tips to make self-hypnosis easier
If you find it challenging to focus, here are Muriel’s top tips:
- Create a routine: Practice at the same time daily, ideally before bed or first thing in the morning.
- Use a trigger: Light a candle, play soft instrumental music, or find another cue to signal your brain.
- Engage the senses: Visualisation, deep breathing, and body awareness enhance focus.
- Start small: Begin with 5-minute sessions and gradually increase.
- Don’t force it: Approach hypnosis with curiosity and openness – it’s a process of allowing.
How often should you practice?
Muriel recommends at least 5-10 minutes per day, increasing to 15-20 minutes as you become more comfortable. She suggests incorporating it into daily life:
- Morning boost: Start the day with a session to set a positive tone.
- Midday reset: Use it during lunch breaks to recharge.
- Pre-sleep wind down: A session before bed enhances relaxation and subconscious reprogramming.
- Situational support: Before a big meeting or stressful event, use it to boost confidence.
Self-hypnosis isn’t just about feeling good in the moment – it’s a powerful tool for deep emotional, physical, and spiritual balance. “Hypnosis addresses root causes of stress and trauma, helping individuals release deep-seated fears, overcome limiting beliefs, and find inner peace,” says Muriel. Studies show hypnosis can even boost immune function, lower blood pressure, and aid in pain management. Spiritually, many find it deepens intuition and fosters a stronger sense of purpose.
