Self Hypnosis

Self-Hypnosis is an important adjunct to working with your hypnotherapist. Learning this tool will help strengthen the suggestions given to you during your sessions, help you to achieve results much more quickly, and can help with continued and progressive, positive improvements long after you stop seeing your hypnotherapist.

The following is a list of some uses for self-hypnosis: (obviously there are too many to list them all in these pages)

  • Body Image/Healthy Eating Habits/Weight Loss
  • Childbirth
  • Dentistry
  • Pre-surgery fear/Post-surgery healing
  • Study Habits/Preparing for exams
  • Falling asleep
  • Stress/Anxiety
  • Stop smoking
  • Job interviews
  • Sales
  • Sports performance
  • Motivation
  • Deepening your Meditation
  • Self- Confidence
  • Worthiness
  • Self-Awareness/Enlightenment

First and foremost, be certain that you will not be interrupted. Unplug your phone, turn off your cell, t.v., and all other distractions. Including the distractions in your own mind. In other words, relax and keep an open mind. Go over the instructions several times. You will, undoubtedly, need to open your eyes a few times, in the beginning stages of learning, to remind yourself of what to do next. Be patient, and be persistent. You will reach the point, after a few days, or weeks, where you will experience success.

It is also important to carefully plan your positive, hypnotic suggestions, so that when you are in the state of hypnosis you will be directed, and your mind will be less likely to wander.

The suggestions work best if they are of a positive nature, with the desired result in mind, rather than focusing on the problem to be addressed. In addition, it is very powerful, as well as imperative, to have an image, in your minds eye, of exactly how you want to be and/or look.


This: I am now eating and drinking wholesome foods and beverages

I have a strong desire to take excellent care of my body

I eat slowly, enjoying every little bite, with no desire to snack in between meals, or in the evenings

I’m becoming more satisfied eating less now that my choices are healthier

Imagine yourself in clothing one or two sizes smaller (actually see the label in the article of clothing)

Not this: I don’t want to eat sweets, I don’t want to eat fattening foods. I don’t want to eat junk foods of any kind.

Make every effort to imagine your body the way you want it to be, rather than being distracted by the way it is now. Love your arms, your tummy, your thighs, etc. With your eyes closed, imagine stepping out of a hot steamy shower. As the steam lifts from the mirror, see an image of yourself exactly the way you would like to be, not as you are now. (Remember this is your imagination, so you can have it your way. All things are possible.) So, as you are looking in the mirror, see yourself from the front, the back, from side to side. Notice that your tummy is flatter, yours hips and thighs are slimmer and trimmer. Your whole body is becoming slender and firm, and you feel good about yourself.

For Stopping Smoking it can go something like this: Imagine going outside, as you normally would for a cigarette, rather than lighting a cigarette, imagine taking in a breath of fresh, clean air, taking a moment to quiet yourself, and as you do, listen to the sounds of nature. Listen to the birds and take another deep breath. In the midst of all the noise around you, see if you can hear the sounds of silence. You may also imagine that you change your routine in the morning to shift your habit. And, try seeing (and/or thinking about) yourself going through a typical day, doing all the things you would normally do, without smoking, and as you do this, imagine how easy it is for you to make this change. It is so much easier than you thought it would be. You may even notice that there are no ashes in your car, that it smells clean. Your hair and clothes also smell cleaner. You are able to enjoy driving in your car without smoking. Be Creative.


Now for the instructions:

Choose a comfortable place to sit or lie down, a place where you can relax completely.

Begin by taking several deep breaths, closing your eyes and begin to feel the tension leave your body.

Take another deep breath and adjust yourself in order to become completely comfortable. Making sure your neck, your shoulders, your back and your whole body are nicely supported.

Now as you take your next deep breath imagine that you are walking up to a chalkboard, pick up a piece of chalk and draw a circle. (about the size of a basketball.) When you have finished just place the chalk back in its tray. Standing back now, focus your attention on the bottom of the circle. Now imagine and think about your breath going up one side of the circle, to the top, on the inhale. Then down around the other side of the circle, to the bottom, on the exhale. When you reach the bottom of the circle, just continue to breath around the circle, being very careful to keep the circle and your breath connected. Without forcing the exhale, without holding onto the exhale. Allowing the oxygen to reach all the cells in your body.

As you continue to breath around the circle just feel yourself relaxing even more deeply with every breath you take. Deeper and deeper, 1000 times deeper every time you breathe.

Continue breathing in this manner for about 5 minutes.

Then imagine a white light at the tip of your toes. This white light can be like a soft, puffy cloud. Have the white light move up very slowly through all the parts of your body, relaxing and gathering any tension you may be holding. As it continues to move slowly through your body, you can feel yourself drifting even more deeply into a nice state of relaxed hypnosis.

When the white light reaches the top of your head, just let it drift on up through the ceiling, and into the sky, taking all of your tension, stress, doubts and worries with it.

Now, after a moment, imagine you are standing at the top of a staircase. This staircase has 10 steps, and you can imagine it any way you want. With or without handrails or carpet, wood or steel, it doesn’t matter. As you begin to count with the number 10 take a step down, Take another deep breath then step downward as you say the number 9, you may feel yourself drifting even more deeply; 8, 7 going deeper; 6, 5 feeling very good; 4,3 deeper and deeper relaxed; 2 and 1. Now imagine stepping away from the stairs and finding a comfortable place to sit or lie down. The temperature is perfect for you, there may be sounds in the background but nothing will disturb you. This is a place for your desires to take seed and blossom into your reality. Remembering that whatever you plant will be what grows.

Nurture and water these seeds often by practicing your Self-Hypnosis every day, in the beginning, then a couple of times a week for long term benefits.

When you have finished, simply count up from 1 to 5, giving yourself the suggestion that you will be able to carry out your day safely and carefully. If you practice your Self-Hypnosis at bedtime just give yourself the suggestion that you will fall asleep quickly, and that you will sleep soundly all night, awakening fresh and rested in the morning full of energy, feeling positive, feeling better than you have felt in a long, long time.


Marcia Speier

InSpeier Hypnosis

hypnosis mandala Monterey, CA 93940
(831) 373-0608