Self Hypnosis is simple and easy.  Learning Self Hypnosis is not as difficult as you may think!

I know you probably want to get to the “nitty gritty” about how because you are probably reading this information with a purpose in mind — getting on track with your goals and starting your self-improvement program!

Before you are ready to hypnotize yourself, one of the most important things to remember is that you must REALLY WANT to make positive changes in your life and you must BELIEVE that you can.

Belief is essential in order for you to make any changes in your life.

Napoleon Hill, one of my favorite authors who wrote, Think and Grow Rich, said, “Any idea, plan, or purpose may be placed in the mind through repetition of thought” and “The starting point of all achievement is desire.

Keep this constantly in mind. Weak desires bring weak results, just as a small amount of fire makes a small amount of heat.


You must have great desire to achieve your goals and the believe you can achieve them.

That is exactly what hypnosis does through the subconsious mind, making the repetition of thought tremendously more powerful.

Before we get started, I want to tell you what self hypnosis is so when you are ready to self hypnotize, you’ll be prepared for what to expect.

Hypnosis involves an induction to relax you and put you into a trance state.

Then, you make suggestions for the changes you want to achieve, and create post hypnotic suggestions for actions you are to perform after being hypnotized, and a coming up suggestion to bring you out of the hypnotic trance.

When you are performing self hypnosis, you are giving yourself your own induction, your own suggestions, and your own post hypnotic suggestions without the aid of a hypnotist.

You are your own hypnotist!

This script shows you how to put yourself into trance, anywhere, anytime. You can use it to go to sleep, or you can use it to allow your mind to roam free. Self hypnosis can be very liberating. Many people feel a spirituality, a deep connection with something when they go into trance. Everyone’s experience is unique.

You can record the script and play it back to yourself, or you can study the structure and put yourself into trance by going over it in your mind. Both methods will work well. Eventually, after some practice, you will be able to slip into trance just by willing it.

Make yourself comfortable… Place your feet flat on the floor… And rest your hands on your thighs…rest your hands down by your side… And gently allow your eyelids to close…  And just begin to allow yourself to relax… Letting all your cares and worries go… And at this moment in time… Nothing matters… As you switch off your thoughts… And just allow this time for yourself… So that you can unwind completely… And as you begin to feel more and more relaxed… Letting go of any worries or problems… That may have been on your mind lately…  And there is no need to fight any unwanted negative thoughts…  As they will soon drift out of your mind again… Just as easily as they came… I would like you to take a couple of deep breaths … Slowly filling your lungs with fresh air… And as you exhale … You will relax more and more… With every outbreath…

And as you gently slow your breathing down… You begin to feel more and more relaxed… More and more comfortable… You will feel your whole body sinking into the couch/chair… And you will notice how relaxed your whole body has become… From the top of you head… To the tips of your toes… Your eyelids have become very heavy… (and may even twitch at this moment… As you let go of any tension in your body…) And all the muscles in your jaw have become limp and relaxed… As your jaw sinks down… And your tongue rests gently on the bottom of your mouth… And you are beginning to drift down deeper and deeper… Feeling more and more relaxed with every word I speak… And as this wave of relaxation spreads down your neck and shoulders… And all the way down your arms to your fingertips… You may feel a tingling sensation in your fingertips… As your arms grow as heavy as lead… And you soon become aware of a growing peaceful feeling inside… A feeling of calmness and contentment… As you feel every muscle in your chest and abdomen… Become limp and relaxed… And all the muscles in your back are relaxing… Almost like a mental massage… And all the way down your spine… The muscles loosen and relax… And as you drift down deeper and deeper relaxed… You let this wave of relaxation spread all the way down your legs… So that your legs become as heavy as lead… And every muscle in your legs becomes limp and relaxed…  So that you are completely relaxed from the top of your head… To the tips of your toes…

And as the outside world… Fades more into the background…  As you begin your journey into your own inner world… To that unique and special part of you… That only you can go to… You continue to let go… Of any negative thoughts or feelings… And any sounds around you… Or in the distance… Will fade into the background… The only sound that will matter to you… Will be the sound of my voice… Which will continue to take you deeper and deeper… Into a wonderful state of relaxation… And you may soon find that your mind begins to wander… And it doesn’t matter where you drift… Where you go… My voice will travel with you at all times… So that you will continue… To respond to me on an unconscious level…

And in a few moments time… You will hear me say the word…  Nowwww… And when you hear me say the word… Nowwww… All the unnecessary nervous tension is going out of your body… And your body… Will continue to sink down… Becoming more and more limp … More and more relaxed… And comfortable too… Just feel yourself sinking down into the couch/chair… Your head sinking down into the pillow… Becoming even more comfortable… Feeling completely at peace… And calm and contented… As you continue to drift down… Really enjoying this wonderful feeling of complete relaxation… And there may be times when… You will not be aware of your body… You won’t be aware of your body at all… As you continue to go deeper and deeper relaxed… Deeper and deeper relaxed…

When I count to five… you will be wide awake…feeling good…One…you’re beginning to come back…Two… feel the energy start flowing through your body…Three…moving your fingers and toes… more and more awake…feel the energy running through your body more now…Four… breathe in wakeful energy… that’s right… breathe in wakeful energy… clearing your head… balancing your energies… feeling wonderful in every way…Five… open your eyes… fully coming back… fully back… wide awake… that’s right…wide awake.


Autosuggestion Script

The power of the autosuggestion script is that it becomes the dominating thought in your subconscious mind. You should repeat this out loud every morning and every evening.

Say the following to yourself quietly or out loud daily:

I feel calm…….I feel relaxed………I feel in control………I am calm……..I am relaxed……….I am in control..I feel safe……..I feel secure…..I’m letting go…As I let go, all my muscles begin to relax….I feel calm……I feel relaxed……..I feel in control.

As my muscles relax, I feel a beam of sunlight focusing on my scalp an spreading relaxation and warmth throughout my body. It rids me of all my negative thoughts and negative feelings…leaving me with only positive thoughts and positive feelings…….I feel calm…….I feel relaxed……..I feel in control.

At this point you will repeat the script for the goals you have chosen for yourself…..whether it be weight loss, quit smoking, more self confidence, insomnia, self-esteem — whatever your goal is.

After repeating your script, say:

I feel calm…..I feel relaxed……I feel in control………I am calm……..I am relaxed…..I am in control. Repeat again.

I have personally seen exceptional results with clients who use this autosuggestion script along with either self hypnosis or hypnosis sessions.

You will use this script simply to relax or to use prior to the specific goal suggestions you want to make.

I take a deep breath and let it go………..another deep breath and let it go…………I am feeling calmer
and more relaxed with each breath I take……My body is comfortable and the rhythm of my breathing calms and comforts me……every muscle in my body is relaxing……I am losing all stress in my mind and  body…..I feel a beam of warmth entering my head warming me through my neck and torso……… the  warmth travels through my torso and limbs I feel more relaxed and more calm……all the relaxation travels
through my shoulder removing all tenseness………the warmth travels through my arms and fingers and they are heavy…..very heavy……so relaxed I feel I am one with the chair………I am drifting  down………down…….down into my special place (you can name your special place here) of
peace………floating down……..getting more relaxed…….I am alone and at peace…….I feel happy
and secure…….I have positive feelings and a sense of well-being…….I will continue to feel happy and
positive from here on…….My stress is disappearing… stress is gone……..When I do this
relaxation again I will relax deeper and feel more at peace………my positive feelings will continue to grow
each day and I will feel more peace……..My mind is open to positive suggestions as I become more
relaxed…..My positive suggestions will become more strong each day……….I will achieve my goals calmly
and easily………my mind will effortlessly help me achieve my goals…………

(At this point you will make your positive suggestions for achieving your goals. You can make the
relaxation longer if you like)

Here’s to the first step in achieving your goals with hypnosis!

Good self hypnosis instruction is the best way to learn Self Hypnosis.

When I was first learning hypnosis, my instructor told the class to go home and practice self hypnosis. We actually practiced on one another in class, performing suggestibility tests, using several hypnosis induction techniques. We had a basic self hypnosis script, so I was ready to try!

Yet, I was still asking the same thing as you may be thinking right now.

“How can I hypnotize myself? Don’t I need someone to guide me through the process? Someone to tell me what to do?”

“How will I know if I am doing it right?”

That’ what I’m going to show you!

Getting “Relaxed” — the “Trance” State

  • The first step in self hypnosis instruction is learning how to get into a state of focused relaxation, or the “trance state” where your mind will be receptive to your suggestions.Remember, you go in and out of hypnotic trances several times a day in the form of daydreaming.Now, what you need to do is “daydream” with a purpose. And that’s what I’ll show you during this self hypnosis instruction.Suppose you have a goal to get up an hour earlier in the morning to exercise so you can lose weight. In order to do that, you need to believe you CAN get up earlier, believe you CAN lose weight!You also need to visualize, or see yourself exercising and getting slimmer.You will need some self hypnosis instruction for that part of it.
  • Next, you need to decide what hypnotic suggestions you want to give to your subconscious mind.You want to tell yourself something like “I love to get up early and exercise” and“Exercise makes me lose all the weight I want” and“I see myself exercising and getting slimmer each day.”(These are examples. You need to formulate your own or use my free self hypnosis script as a guideline.I provide you a free self hypnosis script on this site!) Even if you use my free self hypnosis script, you want to modify it with your own personal goals that are right for you.
  • To prepare yourself to be ready for your hypnotic suggestions, you need to find a quiet place where you can lie down and be comfortable.Draw the shades or close the curtains if possible and be away from outside distractions. (Make sure the kids and dog or cat are gone!)I like to lie on the sofa with the shades closed, although anywhere you are comfortable is fine. A recliner works well, too.
  • Great! You’re relaxed, it’s quiet, and you’re ready to put everything out of your mind except your thoughts of comfort, tranquility, and peace.
  • Next, take a deep breath and exhale. Repeat this three times, concentrating on inhaling and exhaling.
  • To become further relaxed, imagine warmth beginning in your toes, flowing through your feet, ankles, and legs, up through your torso, arms, fingers, neck and head.You want to continue this suggestion to yourself until you are completely relaxed. You will find your breathing slowing and you will be focusing inward, leaving the outside world behind.You know what it feels like to be “zoned out”? That’s a perfect description. You are “zoned out”, in another mental world.Remember, hypnosis is a state of highly focused, concentrated attention.You are not asleep or unconscious.You are, however, very relaxed and your mind is ready for your hypnotic suggestions. Don’t be surprised if you are aware and awake. That is perfectly normal. We will talk about deepening levels of consciousness later.
  • Self-Hypnosis Tutorial: How to Write a Great Script

    Here are some tips on how to learn to use powerful, exciting language to stir your imagination and influence your subconscious mind.

    Always use present tense—It is always important to frame suggestions in present tense.  If you were to say, “I am going to finish my website,” you would be putting off finishing your website to some unknown time in the future.  A much more effective self-suggestion is, “I choose to complete my website.”

    Always be positive—Always frame suggestions using positive suggestions that promote the desired change or desired creation rather than suggestions that remind the subconscious of the old belief system you are trying to change.  “I choose to be abundant” is much more positive than “I am no longer going to remain in poverty consciousness.”

    Learn to be specific—Focus on the desire you have chosen to manifest.  Don’t get carried away and ask for other, unrelated desires in your script.  Focus your suggestions on the specific desire you have chosen to manifest and statements that support your desire.

    Use clear, simple language—Always talk to your subconscious mind as you would to a bright child.  It is always best to use simple, straightforward language that is clear and easily understood.

    Use short and medium length sentences—Shorter sentences are generally more clear and easier to understand and carry more impact.  The longer the sentence, the more difficult and confusing the meaning of the sentence can become.  Ever read one of those old philosophy texts where a sentence can run on for half a page or longer.  While you should avoid long sentences, you should vary the length of your sentences between short and medium.  If you used only short sentences of the same length, your script might have a redundant, sing-song quality that would be boring and would likely put you to sleep.

    Always use words that excite the imagination—In writing your scripts, you should always use exciting, powerful words that stir your imagination and touch you emotionally.  Remember, the subconscious mind is where your imagination resides and is the home of the heart.  Use adjectives like wonderful; amazing; beautiful; fantastic; great; powerful; etc.  And when you say or think these words, feel them in every cell and atom of your being.  Feelings send powerful messages to your subconscious.

    Be realistic—If your conscious mind does not believe the suggestions you give to your subconscious mind, it will be difficult for you to succeed.  If you hold beliefs in your mind that conflict with your suggestions, once again, you are not likely to be successful.  Letting go of beliefs that are opposed to your desired intention is intrinsic to having success.  It is also important to have a clear understanding of your level of faith in relationship to your desires.  A good self-hypnosis script should help you build your faith in your ability to realize your dreams.

    Always use visualizations in your scripts—Because the subconscious mind responds best to images and symbols, somewhere in your script, you should visualize yourself experiencing the positive outcome of your specific desire.  You should feel your visualizations as if they are real and your goal is already accomplished.  The subconscious mind treats your visualizations as if they are real.  Feel the thrill (within your mind, body, and spirit) that goes hand in hand with having successfully created your desire.

    Use suggestive action—“I sing beautifully” is preferable to “I have the talent to sing beautifully.”

    Repeat your desired intention—Each time you repeat a desire, your subconscious mind hears it, and the more often you repeat the desire, the more likely your subconscious mind is to act upon it—especially when you repeat your desire confidently and with positive energy.  This is an important key.  Your subconscious will recognize the energy you put forth when you state your desire and it will respond accordingly.  So be confident and know that your success is guaranteed.  You should also restate your desire in different ways throughout your script and remember to use exciting, powerful language.

    Language–Language can have an amazing impact on our creative power.  The two most powerfully creative words in any language are “I am.”  “I am” is a powerful declaration of who you are choosing to be in the moment that you declare “I am.”  If you casually remark to yourself, “I am sick and tired of this job” and repeat that remark over and over, you can create the experience of being “sick and tired” in relationship to your job.  “I choose” is also a very powerful phrase to incorporate into your script.

    Powerful declarative words and phrases—I; I am; I choose; I can; I decree; I declare; I will: etc.

    Weak words and phrases—I will try; I can’t; I don’t know; I might; I hope; I wish; I want; I would/could/should; I need to; I have to; etc.

    Connotative language—Connotative language are words and phrases that carry with them, in addition to their meaning, an emotional impact.  The words and phrases you want to use in your script will have powerful, positive emotional impact.  Use words that excite and motivate you.

    It’s important that once you have a rough draft of your self-hypnosis script finished, you come back to this section and review these writing tips to help you polish your script into a powerful piece of writing.

    Disclosure & Disclaimer:

    Jackie Maclean, Clinical Hypnotherapist (the practitioner), is not a licensed physician or mental health provider. The information provided on this website is not intended to diagnose, treat, cure or prevent any disease. Further, Hypnosis and Hypnotherapy cannot, and should not, stand alone as the sole medical or psychological intervention for any disorder. Hypnosis should not be used instead of appropriate medical, dental, or psychological treatment, and any individual with a medical or psychological problem should first consult a qualified health care provider for diagnosis and professional advice. Hypnosis should only be practiced by those who have been appropriately trained, who practice appropriately, and within the scope of their training. Although many experience good results through my hypnotherapy programs, there are some who do not. For example, even though a large percentage of people quit smoking through my programs, there are some who do not.