Free five-step method

Learn self-hypnosis in five steps

Self-hypnosis is the same state practitioners guide clients into — directed by you, for you. It takes twenty minutes, a chair, and these five steps.

Step 1 — Settle

Sit somewhere you will not be interrupted. Feet flat, hands loose, eyes closed. Give yourself sixty seconds to do absolutely nothing. The goal is not to feel hypnotic yet — it is to stop broadcasting on every channel at once.

Step 2 — Breathe down

Breathe in for four counts, out for six. Longer exhales tell your nervous system the emergency is over. Ten breaths is usually enough to feel the edges of the day go soft.

Step 3 — Anchor the state

Choose a cue — two slow fingers pressed together works — and press it as you settle. Every practice session, press the same cue at the deepest point. Within two weeks the cue alone begins to summon the calm.

Step 4 — Suggest

Now deliver your suggestions, in the first person, present tense, positive: I am calm and steady at my desk. I choose foods that serve me. Four rules: positive, present, believable, yours. Ten repetitions, slowly.

Step 5 — Return

Count yourself up from one to five, telling yourself you are alert and refreshed at five. Open your eyes, roll your shoulders, done. The whole cycle takes about twenty minutes.

Making it work

Practice daily for two weeks before judging results — suggestibility is a skill that warms up with repetition. Write your suggestions down; vague intentions produce vague trances. And keep every goal inside your own values: self-hypnosis amplifies what you actually want, it does not manufacture wanting.

Prefer guided audio while you learn? The studio collection has full sessions you can follow along with — including the Lose Weight Hypnosis Bundle if weight is your target.