Preparation: Find a quiet place where you can spend some time without any distractions, and where you feel comfortable and relaxed. Put on only loose clothing. Lie down on a couch or sit comfortably on a chair.
Think of some positive affirmations that will relax you. Think of something positive, say - ‘I am becoming calm and confident’, rather than some negative phrase, like - ‘I am not afraid and shaky’. You cannot tell how your subconscious mind will be influenced– saying something positive is more effective and leaves no doubt as to the message that will be retained by the mind. Think of the goal that you want to reach and phrase it positively
Now, imagine you are going down or deep somewhere. You may imagine going deep in a forest or going down a staircase. This will help you in reaching deep recesses of your mind. Imagine that at the bottom of the stairs there is a place where you feel completely relaxed, calm and relaxed. With practice this exercise will take you to a trance like state. This may or may not happen during your initial sessions, but with practice you will start reaching this state more often. Some soft, soothing music will help, but is not necessary.
Relaxation: Now, you are ready to begin your session of self hypnosis for stress and anxiety relief. Breathe deeply through your stomach – your stomach should rise while inhaling and fall while exhaling. Next, relax your body. You can do so through progressive Muscle Relaxation or any other simple method. One way is to imagine all the tensions and negative energies leaving your body, starting from your head, then face and so on until your entire body is relaxed. Suspend your judgmental self and open yourself to new sensations.
Now, imagine you are going down or deep somewhere. You may imagine going deep in a forest or going down a staircase. This will help you in reaching deep recesses of your mind. Imagine that at the bottom of the stairs there is a place where you feel completely relaxed, calm and relaxed. With practice this exercise will take you to a trance like state. This may or may not happen during your initial sessions, but with practice you will start reaching this state more often. Some soft, soothing music will help, but is not necessary.
Affirmations: When you are deeply relaxed, start repeating in your own voice the positive affirmations that you have prepared previously. While speaking out, experience the sense conveyed through them, focusing completely on your voice saying these affirmations
Post Hypnotic Suggestions: At the end of this session of self hypnosis for stress and anxiety relief, slowly bring yourself to full awareness. At the end, you may like to include a post-hypnotic suggestion. A post-hypnotic suggestion is a cue that you can use in your normal life to bring yourself to a state of deep relaxation, the moment you imagine it. It may be a unique phrase – like ‘I am my calmest self’- or some physical sensation- like deep breathing, or anything else that you think will be effective for you.
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