Self hypnosis for beginners
Self hypnosis is a way of guiding yourself into a calm, focused state and using that time to rest or rehearse something helpful. It takes a few minutes, needs no equipment, and gets easier with repetition. This guide gives a simple, safe way to begin.
What self hypnosis is and is not
Self hypnosis is essentially structured relaxation with a purpose. You settle your body, narrow your attention, and then spend a short time with a chosen phrase or image. You are awake, aware and in charge throughout. It is not sleep, it is not mind control, and it will not make you do anything you would not normally choose to do. Think of it as a daily practice like stretching rather than a single dramatic event.
Getting ready
Choose a time when you will not be interrupted for fifteen minutes. Sit in a supportive chair with your feet on the floor; lying down is fine too, though you are more likely to fall asleep. Turn your phone to silent. Decide in advance what you want from the session, kept short and positive, such as feeling steady on the train or letting the day go before bed.
- Never practise while driving or operating anything
- Pick one simple aim per session
- Set a gentle alarm if you are worried about time
A simple breathing induction
The breathing through the eyes technique shown in the free video on the self help page is a good starting point. Fix your gaze on a point slightly above eye level. Breathe in slowly for a count of four, imagining the breath coming in through your eyes, and out for a count of six, letting your eyelids grow heavier. After several breaths, let your eyes close when they want to. Then count slowly down from ten, telling yourself that each number takes you a little deeper into calm.
Using the calm time
Once you feel settled, repeat your chosen phrase quietly a few times, or picture yourself in the situation you are preparing for, handling it the way you would like. Keep it realistic and kind. Two or three minutes is plenty at first. If your mind wanders, that is normal; simply return to the breath and the phrase without criticising yourself.
Coming back out
Count up from one to five, telling yourself that at five you will open your eyes feeling alert and comfortable. Wriggle your fingers and toes, take a fuller breath, and sit for a moment before standing. If you feel a little groggy, have a drink of water and move around. Practising once a day for a couple of weeks tends to make the state quicker and easier to reach.
Common beginner mistakes
The most common mistake is trying too hard. Hypnosis responds to allowing rather than forcing. Others include choosing a vague or negative aim, practising only when already very distressed, and giving up after one attempt. Start on calm days so the skill is there when you need it.
When to stop and get support
Do not use self hypnosis to work through traumatic memories on your own; if difficult memories come up, open your eyes, ground yourself, and bring them to a therapist instead. If you have epilepsy, psychosis or a serious mental health condition, check with your GP before starting. If you feel unsafe, call NHS 111 and choose the mental health option, call 999 in an emergency, or ring Samaritans free on 116 123.
Common questions
How do I know if I am doing it right?+
If you feel calmer and more focused than when you started, you are doing it. There is no special sensation you must reach.
What if I fall asleep?+
That is harmless and simply means you were tired. Sitting upright makes it less likely.
Can self hypnosis replace therapy?+
It is a helpful skill, but it is not a replacement for therapy where there is a deeper problem to work through.
Can a therapist teach me?+
Yes. Self hypnosis is often taught in hypnotherapy sessions so you can practise between appointments.
Want a personal version?
In a free first session you can learn a self hypnosis routine shaped around what you want to change.