“If you are to succeed in anything, you must first be able to imagine it.”
Émile Coué
Few people know that the mental technique called hypnosis is actually always only self-hypnosis. A hypnotist, or a hypnotherapist, can only suggest an idea, a mental or physical action, and can only invite a person to think or do something but it is always only the person him/herself who can choose and decide to accept or not to accept that suggestion, that invitation and, if the suggestion were contrary to the true will of the person, it would never be accepted.
To better explain the above, as well as the power of our mind and self-hypnosis, I would like to share with you an explanatory and amusing experience from a lecture by the very famous American psychologist and psychiatrist Milton Hyland Erickson, perhaps the greatest hypnotist ever.
Erickson recalls a conversation he had some time ago with one of his patients who wanted to hypnotise herself and gives his thoughts on the subject. Talking on the phone Erickson says: “Now, if you want to go into a self-hypnotic trance, set your alarm clock to go off in 20 minutes, set it on the dresser, sit down and look at your own reflection in the mirror.”
The next day he received a phone call from the same patient who told him: “I set the alarm clock and put it on my dresser, I sat down and looked at my image in the mirror and the alarm went off. I thought I had made a mistake, so very carefully, again I set the alarm clock to go off in twenty minutes, put the alarm clock on the dresser, sat down, looked at myself in the mirror and the alarm clock went off. This time the clock indicated that twenty minutes had passed.”
Erikson then clarifies the anecdote he has just told: “In other words, you don’t tell yourself what you are going to do in a trance state. Your unconscious mind knows much more than you do. And if you trust your unconscious mind, it will do the self-hypnosis you want to do. And maybe it has a better idea than you have.”
What is self-hypnosis?
Self-hypnosis is a process in which an individual uses specific techniques to induce a state of focused attention, deep relaxation and increased suggestibility in themselves. This altered state of consciousness is what is achieved during hypnotherapy, where an experienced practitioner guides a person into a state of relaxation and increased receptivity to suggestions in order to address various issues or goals.
Milton Hyland Erickson, known for his approach to the unconscious mind as a creative and solution-generating capacity and especially for his commitment to advancing the use of hypnosis in the clinical setting, defined hypnosis simply as ‘communication’ and as ‘focusing exclusively on one’s own thoughts, values, memories and beliefs about life’. He said that “the trance state is active unconscious learning”. During the trance state there is a shift of attention from external to internal reality and highly focused attention is directed on one experience at a time. In fact, I repeat, it is believed that all hypnosis is actually self-hypnosis.
Anyone enraptured in watching a crackling fire or completely absorbed in the ripples of water in a pond or simply lying on the couch, deeply entranced in reverie and unable to look away from the blank ceiling, has experienced a common form of self-hypnosis, identified in specialist jargon as ‘everyday trance’. In fact, although unaware of it, we all experience very brief states of self-hypnosis several times each day: they are all those moments in which for a few instants our mind is distracted and wanders to topics other than the reality we are in.
A trance state can also occur while reading a book, listening to music, during artistic creation or even during a conversation with another person. Wandering with the mind during a boring lecture, which makes the hours seem much shorter, although not recommended by any teacher, has been experienced by anyone who has ever gone to school. It can also happen that as we drive down the same route every day, when we arrive at our destination, we remember almost nothing of the route but feeling deeply relaxed in a muffled surrounding world and a free flow of thoughts.
What is the purpose of self-hypnosis and how is it achieved?
In self-hypnosis, techniques such as visualisation or guided imagery, repetitive affirmations and various types of physical/mental relaxation exercises are used to access a highly suggestible state. The goal is to bypass the critical thinking of the conscious mind and directly access the subconscious mind, in whose depths are rooted our beliefs, habits and behaviour.
The subconscious mind is highly receptive to suggestions which, if we wish, we can use to instil positive changes and achieve desired, beneficial results. With self-hypnosis people can give themselves therapeutic suggestions, reinforce desired results and reshape their perceptions.
Steps to achieve self-hypnosis generally include:
- Finding a quiet space: Choose a calm and comfortable environment where you will not be disturbed.
- Relaxation: Use deep breathing, progressive muscle relaxation or other relaxation techniques to calm the mind and body.
- Focus: Concentrate attention on a specific object, thought or mental image to narrow your focus and promote a trance-like state.
- Suggestions: Introduce positive affirmations, suggestions or visualisations related to the desired goal. These suggestions are intended to influence the subconscious mind.
- Repetition: Keep repeating the suggestions or affirmations to reinforce their impact on the subconscious mind.
- Awakening: Gradually come out of the trance state, making sure you feel alert and rested.
Self-hypnosis can be used for various purposes, including stress management, improving sleep, increasing self-confidence, pain management, enhancing creativity, overcoming certain habits or phobias and more. It is important to note that, although everyone can experience significant benefits from self-hypnosis, results may vary in timing and tone.
For those interested in this technique, it is recommended that you learn self-hypnosis from a qualified practitioner or through reliable resources to ensure that you use the techniques safely and effectively. If you are considering using self-hypnosis for a specific purpose or problem, you should consult with an experienced health professional or hypnotherapist to ensure that it is an appropriate approach for your situation.