Hypnotherapist shares how to hypnotise yourself in 10 minutes

Hypnosis is the induction of a state of consciousness in which a person apparently loses the power of voluntary action and is highly responsive to suggestion or direction.

While it is a technique that can be used in therapy, it is also something that can be practised at home, according to clinical hypnotherapist Gail Marra.

She told Express.co.uk: “It’s interesting to know that everyone drifts in and out of hypnotic states or trances many times a day.”

The expert explained that some of these times include regaining consciousness in the morning and drifting off to sleep at night.

People can also enter hypnotic states or trances during waking hours, for example during daydreams, when you’re engrossed in a good book or movie, or absorbed in an activity and lose track of time.

Gail also suggested that we can enter these states when we get into the flow of sport or competition, or perform rituals or ceremonies that we do repetitively without having to think about it consciously.

The expert continued: “It’s a brainwave frequency known as THEETA and in this frequency your subconscious mind is more receptive to new information that can facilitate positive change in the way you think, feel and behave.

“While hypnosis is usually associated with a therapist or hypnotist guiding you into a trance-like state, it’s actually perfectly natural and so relatively easy to go into that state, on purpose.”

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Gail suggested that putting yourself into this state can have long-term benefits including solving existing problems or bringing into existence personal goals.

It can be thought of as an act of self-care, much like sitting down with a good book and a cup of tea, popping on a comfort film or popping in the bath.

“Daily practice will prove extremely beneficial, a few times a week will work well too. Self-hypnosis should never be a chore, it’s the epitome of you-time.

“Look at it as a mental and physical reboot so make it fun and interesting, set the bar high, the only goal here is to live your best life.”

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How to do it 

  1. Gaila advised finding somewhere comfortable to sit, feet flat on the floor, hands by your side or resting gently on your lap, arms and legs uncrossed. Lying down is fine, but ideally you shouldn’t fall asleep.

  2. Sitting comfortably, close your eyes and take a deep breath in through your nose. Breathe all the way in. Breathe out slowly and purposefully through your mouth. Allow your body to loosen on every ‘out’ breath. Breathe in and out like this a few more times, each time allowing your body to relax and loosen a bit more. When your mind begins to wander (and it will) gently bring your attention back to your breath.

  3. After a few moments, when you feel ready, let your breathing take care of itself. Begin to notice your thoughts. Become aware of where your mind drifts. If you find yourself thinking about jobs that need to be done, your diary, your schedule, an argument or disagreement you’ve had, a deadline, a future event, the past, old memories, acknowledge the thought and let it go. Imagine the thought is like a cloud passing across the sky, dissolving and disappearing altogether. Know that anything that needs to be attended to can and will be handled a little later. Make this moment in time, your time.

  4. Use your imagination to visualise yourself in a quiet place in nature, a place where you feel completely safe. This could be anywhere you feel safe, a beach you love, in the woods, a forest, your own garden. See what you see, listen to sounds, smell aromas, immerse yourself in this peaceful place. Be there using all of your senses. Make it vibrant, colourful, make it come alive.

  5. Now is the perfect time to visualise goals, or to problem solve, recharge and rebalance. See yourself in the place you want to be, see yourself acting as the person you want to be, doing the things you want to do, effortlessly, confidently, calmly, effectively. You don’t have to believe it yet, but your subconscious mind likes repetition and it doesn’t judge your thoughts as being real or imagined. Your subconscious mind assumes your thoughts are reality and accepts them as truth, so the more you practise and visualise, the closer to your goals and dreams you will get.

  6. Stay here for around 10 or 20 minutes. When you feel ready, you’ll know instinctively when it’s time. Become aware of your feet firmly planted on the floor. Imagine receiving energy from the ground beneath your feet, energising your entire body. All the way up to your face, deep breath in…. open your eyes and smile. 

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