Free guide
How to do self-hypnosis
Self-hypnosis is a simple, practical way to guide yourself into a calm, focused state and give your subconscious a better idea to follow. You stay in control the whole time. Watch the short walkthrough, then use the steps below whenever you want to practice.
The steps
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Get comfortable and set one intention
Sit or lie somewhere quiet where you will not be disturbed. Pick one simple thing you want from this session, calmer, more rested, more confident, and hold it lightly in mind.
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Settle your body and eyes
Take a few slow breaths out. Let your eyes close, or soften your gaze on a single spot. With each breath out, let your shoulders and jaw drop a little more.
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Count yourself down
Slowly count down from ten to one. With each number, imagine sinking one step deeper into relaxation, as if going down a gentle staircase. There is no wrong depth. Wherever you land is fine.
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Offer your suggestion
In simple, present-tense words, offer the change you want, said kindly and as if it is already true. "With every breath, I feel calmer and more at ease." Repeat it a few times, and let yourself picture it.
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Rest in it for a minute
Stop working and just let the feeling settle. If your mind wanders, gently return to your breath or the words. The returning is the practice.
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Count yourself back up
When you are ready, count up from one to five, feeling more awake and alert with each number. At five, open your eyes and carry the calm with you.
Want it done for you?
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The full toolkit
Ready to go further on your own?
This guide is the doorway. My new book, Your Subconscious Doesn't Care If You're Happy, is the whole method: the complete set of tools to understand the patterns running your life and change them yourself, laid out step by step.
Common questions
- Is self-hypnosis safe?
- Yes. You stay aware and in control the entire time, you cannot get stuck, and you can open your eyes and stop whenever you want. Self-hypnosis is simply a focused, relaxed state you guide yourself into on purpose.
- How long does it take to work?
- Many people feel calmer after a single session. Real change usually comes from short, regular practice over one to two weeks, the same way any skill builds with repetition.
- What if my mind wanders?
- That is normal and it does not mean it is not working. Each time you notice your attention drift, gently bring it back to your breath or the words. The returning is the practice.
- Do I need to believe in it?
- No. You do not have to believe anything for self-hypnosis to work. Curious and a little skeptical is a perfectly good place to start.
