By Susanna Sweeney, MSC, MBACP, CHT
Self-hypnosis relaxation techniques are hypnotic techniques for the specific use of relaxation.
The word self-hypnosis refers to techniques that you can use on yourself, in other words you become your own hypnosis practitioner as well as the client at the receiving end.
Doing this requires careful preparation. You must learn the instructions by heart. Alternatively, you can voice record them or, indeed, purchase a hypnosis relaxation audio.
It is virtually impossible to navigate modern life without being exposed to serious stress. Just think of some of the triggers you are likely to come across probably daily:
As you can see from this list, the pressure is on all day long, often even at weekends. Pressure on its own is not the problem. Some people say they work well under pressure. But what does cause issues is chronic pressure, being in this state all the time without being able to relax and let go completely.
The absence of relaxation can lead to
emotional problems like insomnia, and in the long run, to more serious
physical problems such as stress related illness.
What does complete relaxation mean?
you sit down for a cup of tea or coffee, you may think you are
relaxing, but in truth your body is likely full of tension. Even when
you lie in bed at night, your mind is likely busy working through the
events of the day, causing tension in your body.
Self-hypnosis relaxation techniques are an effective way of reaching this state.
Introducing a daily relaxation slot into your life will be a really worthwhile addition to your schedule.
The most beneficial times for such relaxation slots are first thing in the morning before the day starts, at lunchtime if you can spare fifteen minutes, and when you come home from work. You will see benefits within a couple of days.
Among the myriad benefits of relaxation you can expect:
• Improved sleep
• Others to tell you that you are more relaxed
• A calmer mind
• Enjoying life more
• Easier decision making
• Feeling less angry
• To be able to understand and appreciate others better
• A more relaxed body
This technique achieves relaxation through the use of a metaphor.
How will it work?
You will have to learn the wording by heart, or, even better, voice record yourself reading out the text, and then play this back to yourself while you lie down relaxing. Read out or recite the script very slowly, allowing for plenty of time for the words to take effect between sentences.
Feel free to elaborate on this scenario as
much as you wish. You can repeat certain parts. Your subconscious mind
likes repetition and won’t mind what your conscious mind would judge to
be a ‘lack of creativity’.
At the very
end of the session you will have to call yourself back to ordinary
awareness in such a way that the transition happens slowly and gently.
You can use a very simple emerger like this one:
“You have now reached the end of this session. In a moment, on the count of three you will come back to ordinary awareness. But this deep level of relaxation will stay with you for the remainder of your day.
1- Slowly and gently coming back to ordinary awareness, letting the images of the session fade away
2- Feel your eyes clearing now and your eyelids becoming lighter
3- Feeling positive and relaxed, opening your eyes and stretching. Looking forward to the rest of your day.”
I hope you have enjoyed this article on self-hypnosis relaxation techniques. Now it's your turn to use the techniques I have taught you. Let me know in the comments below how you are getting on. I look forward to hearing from you.
Apr 16, 21 10:20 AM
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Apr 16, 21 05:32 AM
I first contacted Susanna to get help for physical symptoms related to chronic stress and anxiety. In particular I would experience frequent and severe
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