Self-Hypnosis Relaxation Techniques for You

By Susanna Sweeney, MSC, MBACP, CHT

What are Self-Hypnosis Relaxation Techniques?

Self-hypnosis relaxation techniques are hypnotic techniques for the specific use of relaxation. 

Self-hypnosis relaxation techniquesSelf-hypnosis relaxation techniques for you.

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.


Why use Self-Hypnosis Relaxation Techniques?

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:

  • Work pressure having to meet deadlines
  • High expectations of supervisors at work
  • Commuting on busy public transport
  • The stressful environment of busy shops
  • Being stuck in busy traffic
  • Conflicting demands between having to be on time for appointments versus the playful pace of children


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?

When 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.

  • Complete relaxation means to truly let go in both body and mind.
  • Muscles become limp, and the mind calms down to a point where there isn’t as much thought going on.

Self-hypnosis relaxation techniques are an effective way of reaching this state.


Self-Hypnosis Relaxation Techniques for Everyday use

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
•    Gratitude
•    Easier decision making
•    Feeling less angry
•    To be able to understand and appreciate others better
•    A more relaxed body


Self-hypnosis relaxation techniquesSelf-hypnosis relaxation techniques can help you keep the overview.

Here is one of my favorite Self-Hypnosis Relaxation Techniques:

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.


Imagine the following while lying down in a comfortable position:

  1. "You are going to attend a sauna. You are lying in a warm, comfortable sauna room relaxing all your muscles.
  2. You are lying stretched out on the comfortable bench, taking in the lovely comfortable heat of the sauna.
  3. You are letting the heat soften and relax your muscles.
  4. Imagine this heat passing through your body, starting with your head, neck and shoulders. Feel the muscles becoming warm, feel all tension disappearing and leaving your body.
  5. Now feel your back and abdomen becoming warm. Become aware of any tension held in this area, then feel heat softening the muscles and notice how the tension dissipates.
  6. Notice your buttocks and thighs warming up now. All that stiffness held in your buttocks and legs is softening with the heat and after a short while is leaving your body. Feel your body becoming much more supple and relaxed now.
  7. Now imagine your lower legs, ankles and feet being exposed to the wonderful nourishing heat of the sauna. Any tension held in this area is melting away.
  8. Notice how your entire body is warm and comfortable now, and much more relaxed than before. The warm sauna air is relaxing your entire body now from the tips of your toes to the top of your head. As the heat continues and as you enjoy it deeply, feel the relaxation deepening. Feel every part of you letting go even more deeply now.
  9. Notice how the heat is making your mind slow down now. The heat is melting away the concerns of the day. Let them pass before your mind’s eye and let them float off into the distance.
  10. Notice how, when you look at those concerns from afar, they don’t seem quite as pressing, not quite as important. What other people think about you is not important.
  11. Whatever goals you might not have met today, you can meet tomorrow. What is important is that you are relaxing now, letting go deeply. Enjoying the deep level of relaxation and the heat melting away any remaining tension in your body.”

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’.


Self-hypnosis relaxation techniquesRegular relaxation is vital for optimal brain functioning. Self-hypnosis relaxation techniques can help.

At the end of the Session

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.”


More on Healing with Hypnotherapy

More About Healing with Hypnotherapy

Hypnosis and Trauma

Hypnosis and Trauma Therapy

What are the most suitable trauma tools in the hypnosis world? What should you look for in a hypnotist if you want to use hypnosis to deal with trauma?


Free Yourself From Depression With Hypnosis

Hypnotherapy for Mental Health

Find out why hypnotherapy is so well suited to reducing and ultimately clearing mental health symptoms such as anxiety, depression and low self esteem symptoms.


Depression Self Help- The Ultimate Guide

This comprehensive guide introduces you to easy and effective concepts, tools and processes you can use at home to help improve your symptoms of depression.


Depression Hypnosis- 7 Major Benefits for You

Depression hypnosis is often the last option considered on a long list of depression interventions. In this article I will make the case for seven major benefits in store for you when you choose to work with depression hypnosis.


Hypnotherapy for Depression- Jason's Story 

In this article, meet Jason- a client who attended me for hypnotherapy for depression. His story is designed to give you a good, realistic feel for the 'before and after' snapshots, so that you know what you can expect from hypnotherapy for depression.


Hypnosis for Depression- Jason's Journey Towards Recovery

Find out what a typical journey of recovery from depression looks like when you use a thorough hypnotherapy program.


Self Hypnosis for Depression- 9 Major Benefits for You

Self hypnosis for depression is a much underrated self help tool. In this article I will make the case for nine major benefits for you if you decide to use this fantastic self help tool. 


Improve Your Self Esteem With Hypnotherapy

Self Esteem Self Help

Find out tools, tips and ten steps on how you can support yourself in building your self esteem.


Self Esteem Hypnosis- Does it Really Work?

In this article i discuss the available scientific evidence that backs self esteem hypnosis, present a client case study that demonstrates how hypnosis for self esteem can change your life, and finally outline five major benefits of self esteem hypnosis.


Hypnosis for Self Esteem- Why Most People Should Consider it

Here, I make the case for self esteem hypnosis to be used as a cornerstone of any hypnosis program. Find out why...


Self Hypnosis for Self Esteem

The Most prominent benefits of self esteem hypnosis which can help you change your life for the better.


Boost Your Confidence With Hypnosis

Hypnosis for Confidence- A Success Story

This article gives you an insight into client work and how confidence hypnosis helps people change their lives.


Confidence Hypnosis- Could it Benefit You?

In this comprehensive article, find out what confidence hypnosis is, how it works and what it could do for you.


Self Hypnosis for Confidence

Find out if self hypnosis is the right tool for you for building confidence.


Get Rid of Fears and Phobias With Hypnosis

Hypnosis for Fears and Phobias- How it Can Help You

Hypnosis for fears and phobias is a fast, efficient and safe way to help you become symptom free and regain your quality of life. In this article learn what causes fears and phobias, how they present, how hypnotherapy can help and what scientific findings exist.


Improve Your Sleep 

Self Help for Insomnia

Learn how to reset your life for regular, peaceful sleep in 10 easy steps.


Insomnia Self Hypnosis

Find out 7 tremendous benefits this work could hold for you.


Insomnia Hypnotherapy- Does it Really Work?

Find out the science behind hypnotherapy for sleep.


Hypnosis for Insomnia

7 Wonderful benefits sleep hypnosis has in store for you.


Migraine Hypnosis

Hypnosis for Migraine Relief

Migraines are a serious issue affecting as many as one in 20 women and one in 15 men. Find out how migraine hypnosis can benefit you as part of your migraine relief plan.



Overcome Stress and Achieve Relaxation With Hypnosis


Hypnosis for Stress- Get Your Equilibrium Back

This article is designed to introduce you to hypnosis for stress relief, to what it is, why it is a suitable tool for overcoming toxic stress and on what it can do for you.


Hypnotherapy for Stress- A Success Story

Follow my client Jeffrey from being totally stressed out to getting back in charge of his life. See what's involved with hypnotherapy for stress reduction so that you can decide if you might want to give it a go.


Self Hypnosis for Stress- 5 Major Gains for You

See how you could benefit from self hypnosis for stress.


Deep Relaxation Hypnosis

Find out how hypnosis for relaxation compares to other relaxation methods such as relaxation music and guided visualization.


How Relaxation Hypnosis Can Help You Change Your Life

This article is designed to introduce you to relaxation hypnosis, its benefits, how it works and why it may be help you to change your life.


How Relaxation Self Hypnosis Can Benefit You in 6 Ways

Find out how you could benefit from self hypnosis for relaxation so that you can decide if it is right for you.


Self Hypnosis Relaxation Techniques for You

Learn self hypnosis relaxation techniques that you can start to use at home today.



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.

Regards,





Recent Articles

  1. Havening Training- Become a Certified Havening Techniques Practitioner

    Sep 24, 22 04:47 PM

    Havening Training Online Worldwide- Become a Certified Havening Techniques Practitioner and enhance the results you are getting with your clients in support work, coaching, hypnosis or therapy work

    Read More

  2. Can Hypnosis Help With Anxiety

    Sep 23, 22 09:11 AM

    Can hypnosis help with anxiety? Find an answer to your question in this article.

    Read More

  3. "Find Your Calm" Havening Therapy Group Sessions

    Aug 09, 22 08:34 AM

    As a valued subscriber you get FREE access to my Havening Therapy group sessions. Find comprehensive information about them here so that you know what to expect.

    Read More

New! Comments

What do you think? Leave a comment in the box below.