{"id":17263,"date":"2023-09-02T12:31:25","date_gmt":"2023-09-02T04:31:25","guid":{"rendered":"https:\/\/blog.mindvalley.com\/?p=17263"},"modified":"2025-01-27T22:01:44","modified_gmt":"2025-01-27T14:01:44","slug":"self-hypnosis","status":"publish","type":"post","link":"https:\/\/www.mindvalley.com\/blog\/self-hypnosis\/","title":{"rendered":"Self-hypnosis: A beginner’s guide (+3 tips to get started)"},"content":{"rendered":"\n

Remember Mesmerino the Hip Hypnotist from The Simpsons<\/em>? Pocket watches waved back and forth, trippy spirals, mind control by evil villains… Stereotypical representations of hypnosis seem to make their appearance in the media all the time.<\/p>\n\n\n\n

Naturally, these misrepresentations may be what\u2019s kept you from trying the practice yourself. And the same can be said about self-hypnosis<\/strong>, too.\u00a0<\/p>\n\n\n\n

While you may consider self-hypnosis a bit \u201cwacky,\u201d you already experience it much more often than you think.\u00a0<\/p>\n\n\n\n

Whenever you get absorbed in a new K-Drama episode or lose track of time reading a book, that is a routine form of hypnosis. Practitioners call it the \u201ceveryday trance.\u201d<\/p>\n\n\n\n

What you may not know, however, is that self-hypnosis is also a powerful therapeutic tool.<\/p>\n\n\n\n

So, how does it work, what are its benefits, and most importantly, how can you do it properly to \u201creprogram\u201d your mind? Before trying to \u201cMesmerino\u201d yourself, it’s essential to understand the power and responsibility that come with this tool.<\/p>\n\n\n\n

As Paul McKenna<\/strong>, world-famous hypnotherapist and trainer of the Mindvalley Certified Hypnotherapist<\/em> program, explains, \u201cIf you don\u2019t take responsibility for programming yourself, then someone else will.\u201d<\/em><\/p>\n\n\n\n

What Is self-hypnosis?<\/h2>\n\n\n\n

In basic terms, self-hypnosis can be described as putting yourself in an intentional trance, also known as a \u201chypnotic state.\u201d<\/p>\n\n\n\n

A hypnotic state<\/strong> is very similar to daydreaming or being lost in your thoughts. Like when you drive home from work and arrive but can\u2019t remember a thing about the journey. <\/p>\n\n\n\n

Self-hypnosis doesn\u2019t just help you find a sense of calm, though; it also helps your subconscious mind enter a suggestible state. Once in this state, you can give yourself clear suggestions about ways to reach your goals. <\/p>\n\n\n\n

And working with your subconscious is extremely important because that\u2019s the little \u201cdark corner\u201d of your mind where all your self-limiting beliefs and fears live.<\/p>\n\n\n\n

Is self-hypnosis the same as meditation?<\/h3>\n\n\n\n

The main difference between self-hypnosis and meditation is that when you practice self-hypnosis, you have a specific goal in mind. Something that will bring positive change and make improvements in your life, like eliminating a bad habit or changing your thought patterns. <\/p>\n\n\n\n

When meditating, on the other hand, you typically just let what happens happen. There is no immediate end goal. You are only observing where your mind takes you, free of judgment and intention. <\/p>\n\n\n\n

Think of it this way: Meditation<\/a> encourages you to release your thoughts and find stillness within. Self-hypnosis, on the other hand, encourages you to use them in a purposeful way.<\/p>\n\n\n\n

How does self-hypnosis work?<\/h2>\n\n\n\n

When you hypnotize yourself, the area of your brain that helps you switch between tasks settles down<\/a>. This same area seems to detach itself<\/a> from another region that\u2019s responsible for introspection and daydreaming.<\/p>\n\n\n\n

Have you ever watched a real stage hypnosis show? These changes in brain activity could explain why hypnotized people appear 100% unbothered, not worrying about who they are or what they\u2019re doing. <\/p>\n\n\n\n

Much still remains a mystery about what occurs once you enter a self-induced trance. However, brain-imaging studies have given scientists a sneak peek inside the hypnotized brain.<\/p>\n\n\n\n

Research has shown that hypnosis calms the brain regions that help control your body\u2019s \u201cautopilot\u201d functions<\/a>, like your heart rate and blood flow.<\/p>\n\n\n\n

Essentially, self-hypnosis allows new pathways in the brain to be formed by bridging the gap between your conscious and subconscious minds. This helps bring you into a place of serenity and deep relaxation. <\/p>\n\n\n\n

Once you reach that place, you can begin to uncover the root cause of issues and rewrite the stories you tell yourself about the past.\u00a0<\/strong><\/p>\n\n\n\n

\"Paul
Paul McKenna, trainer of the Mindvalley Certified Hypnotherapist<\/em> program<\/figcaption><\/figure>\n\n\n\n

What can you use self-hypnosis for?<\/h2>\n\n\n\n

Self-hypnosis won\u2019t magically make all of your problems vanish into thin air. But it\u2019s been proven to have positive effects on a wide range of issues, from insomnia to anxiety and low confidence. <\/p>\n\n\n\n

Because the thing is, the only things you can control in life are your thoughts, feelings, and behaviors.<\/p>\n\n\n\n

And so, here are the most common uses of self-hypnosis: <\/p>\n\n\n\n

Self-hypnosis for weight loss<\/h3>\n\n\n\n

Should we eat meat? Is fruit high in carbs? Can we snack after 9 p.m.? Oof.<\/p>\n\n\n\n

According to Paul, when it comes to weight loss, \u201cdiets are essentially training courses in how to feel fat and feel like a failure.\u201d<\/em><\/p>\n\n\n\n

Instead, targeted hypnosis for weight loss<\/a> helps you adjust your attitude towards food by teaching you to better control your thoughts. It can help increase your present awareness during meals, promote feelings of fullness after eating, and even reduce cravings. <\/p>\n\n\n\n

A 2021 report on the use of self-help strategies regarding obesity treatment suggests that \u201cboth hypnosis and mindfulness provide a promising therapeutic option by improving weight loss<\/a>, food awareness, and self-acceptance of body image.\u201d<\/em><\/p>\n\n\n\n

Stories from the Mindvalley community:<\/strong> \u201cI used to do stressful eating and overeating without being mindful. As a result, I have become overweight. After taking this course, I feel a lot calmer and more comfortable with myself. I am more relaxed and mindful about how and what I am thinking<\/em>.\u201d \u2014 Sauda Parvin<\/a>, acute care nurse practitioner; London, United Kingdom<\/p>\n\n\n\n

Learn more: Gut-directed hypnotherapy can help with pain relief\u2014Here\u2019s how<\/a><\/em><\/strong><\/p>\n\n\n\n

Self-hypnosis for sleep<\/h3>\n\n\n\n

If you’re struggling with sleep, you\u2019re not alone. <\/p>\n\n\n\n

According to the Centers for Disease Control and Prevention<\/em>, about 1 in 3 adults<\/a> in the United States don\u2019t regularly get the recommended amount of sleep they need to protect their health. <\/p>\n\n\n\n

Hypnosis for sleep<\/a> not only promotes relaxation but also supports healthy slumber, especially for those dealing with conditions like insomnia<\/a>.<\/p>\n\n\n\n

A study of 90 women who experienced difficulty sleeping due to postmenopausal symptoms showed that self-hypnosis can be an effective treatment for insomnia<\/a> and other sleep disturbances. Most participants reported that hypnosis helped them sleep longer and better.\u00a0<\/p>\n\n\n\n

Stories from the Mindvalley community:<\/strong> \u201cTwo years ago I had a home invasion, and there are times when I feel like those people are walking around my house. I don’t sleep well. I’m not sure exactly when it happened, but I haven’t been seeing those guys lately! <\/em><\/p>\n\n\n\n

That is something I hadn’t even considered when I signed up, but I’m so grateful it happened!<\/em>\u201d \u2014 Sita Mangal<\/a>, bank examiner; Port of Spain, Trinidad and Tobago<\/p>\n\n\n\n

Self-hypnosis for anxiety<\/h3>\n\n\n\n

Maybe you’ve tried it all: Yoga classes, chamomile tea, breathing exercises… And yet here you are, still feeling anxious.<\/p>\n\n\n\n

As Paul explains, \u201cEverybody has some stress, but hardly anyone has the skills to deal with it.\u201d <\/em>And while hypnotherapy for anxiety<\/a> can\u2019t make the causes of your stress go away, it can help the chaotic blur of negative thoughts and emotions quiet down.<\/p>\n\n\n\n

According to research, getting trained in self-hypnosis is a quick, cost-free, and side-effect-free alternative<\/a> to medications for treating certain types of anxiety.<\/p>\n\n\n\n

Another study from Stanford University suggests that hypnotherapy can alter brain areas related to trauma<\/a> and other psychiatric conditions.<\/p>\n\n\n\n

Stories from the Mindvalley community:<\/strong> \u201cInitially, I was excited but a bit skeptical that I could learn hypnotherapy skills in 3 months to help myself and nurses with anxiety, overwhelm, and burnout\u2026 During this class, I learned many skills to help me give care and compassion with greater ease to my clients in the hospital environment. This course has really transformed my life<\/em>.\u201d \u2014 Ruth Pouchie<\/a>, coronary care unit nurse; Clermont, United States of America<\/p>\n\n\n\n

Self-hypnosis to quit smoking<\/h3>\n\n\n\n

Quitting smoking is no easy feat, but it’s one of the best decisions you can make to protect your health.<\/p>\n\n\n\n

If nicotine patches, chewing gum, and other alternatives haven\u2019t helped you get rid of the habit, don’t give up; self-hypnosis is also an option. <\/p>\n\n\n\n

In fact, research indicates that hypnotherapy<\/a> is actually more effective than nicotine replacement therapy<\/a> for smoking cessation.\u00a0<\/p>\n\n\n\n

Stories from the Mindvalley community:<\/strong> “Because of the course, first off, I do not smoke anymore!<\/em>” \u2014 Sandy Pomales<\/a>, coach; Raleigh, United States of America<\/p>\n\n\n\n

Self-hypnosis for confidence<\/h3>\n\n\n\n

Confidence. We all need it to conquer the world, but it\u2019s often hard to achieve, and even harder to maintain. <\/p>\n\n\n\n

From trying new things to standing up for yourself, to expressing ideas with your chin up, the benefits of being confident and having faith in yourself are endless. <\/p>\n\n\n\n

Self-hypnosis provides you with all the right tools to let go of negative thinking patterns and silence the annoying inner critic once and for all. It helps you challenge the belief systems that stall your personal growth by \u201creprogramming\u201d your brain.<\/p>\n\n\n\n

According to research, even athletes use it<\/a> to improve their performance.<\/p>\n\n\n\n

Stories from the Mindvalley community:<\/strong> \u201cDiscovering hypnotherapy allowed me to take control of the wheel and steer where I wanted to steer. Thanks to this program, I feel more confident and in alignment with where I want to be<\/em>.\u201d \u2014 Daniel Burgess Smith<\/a>, entrepreneur; Charlottesville, United States of America<\/p>\n\n\n\n

\"A<\/figure>\n\n\n\n

Self-hypnosis techniques<\/h2>\n\n\n\n

If it\u2019s your first time dipping your toes into self-hypnosis, just remember to approach it with an open mind. It\u2019s a powerful tool for self-improvement and mental wellness, but you have to be ready to reap its benefits.<\/p>\n\n\n\n

Generally, all hypnosis methods are based on the same three-stage foundational formula:<\/p>\n\n\n\n

    \n
  1. Inducing:<\/strong> Relaxing your body and clearing your mind.<\/li>\n\n\n\n
  2. Visualizing:<\/strong> Addressing your problem and planting the seeds of change.<\/li>\n\n\n\n
  3. Exiting:<\/strong> Returning to full consciousness.<\/li>\n<\/ol>\n\n\n\n

    How to hypnotize yourself to do anything with the 6-step PIRATE formula<\/h3>\n\n\n\n

    One of the easiest ways to practice self-hypnosis (or learn how to hypnotize someone<\/a>) if you\u2019re a beginner is to follow the PIRATE technique. And no, it doesn\u2019t involve dressing up as Captain Jack Sparrow.<\/p>\n\n\n\n

    It actually stands for P<\/strong>rivacy, I<\/strong>ntention, R<\/strong>elaxation, A<\/strong>ctualization, T<\/strong>ransformation, and E<\/strong>xit. Here\u2019s a breakdown of each step:<\/p>\n\n\n\n

    1. Privacy<\/h4>\n\n\n\n

    An important aspect of learning how to hypnotize<\/a> yourself is creating the ideal setting. And peace and quiet are the way to go. <\/p>\n\n\n\n

    Even the smallest disturbance may make it difficult to enter or remain in a hypnotic state. So, choose a completely private place where you feel mentally and physically comfortable, but not so comfortable that you might fall asleep.<\/p>\n\n\n\n

    If you find the silence hard to deal with, put on your headphones and listen to some soothing music.<\/p>\n\n\n\n

    To begin with, set a time limit of only 10-15 minutes; you can extend this time frame as you become more experienced. <\/p>\n\n\n\n

    Set an alarm and say out loud, \u201cI will exit this trance at the end of this period.\u201d<\/em><\/p>\n\n\n\n

    2. Intention<\/h4>\n\n\n\n

    Next, you need to understand why you want to engage in hypnosis. What is your main goal?<\/p>\n\n\n\n

    Whether you are addressing a specific emotion, habit, behavior, or memory, define your intention and focus on it. Don\u2019t let it stray from your mind. Remember to keep it direct, powerful, and positive. <\/p>\n\n\n\n

    But because your mind thinks in images and feelings, not words, make sure to also:<\/p>\n\n\n\n