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Self Hypnosis Instruction - Learn Betty Erickson's Self Hypnosis Method

As well as being a very good Self Hypnosis method, Betty Erickson's self hypnosis instruction (described in Richard Bandler's book Transformations) is a good exercise for anyone who has trouble sleeping.

The process is fairly simple, and uses sights, sounds, and sensations to lead you into a relaxed state of mind.

Before trying the exercise, read through the following self hypnosis instruction completely so that you can perform it without referring back to them.

So lay back eyes open and look around the room.

Pick something you can see, such as a painting on the wall, and say in your head I see a painting.

Repeat this 5 times, with 5 different sights.

Now notice something you can hear such as your breathing, and say in your head I hear my breathing.

As before repeat 5 times.

Now notice something you can feel, such as your weight in the chair, or a draft against your neck, and say in your head I can feel the weight of my legs against the chair.

As before repeat 5 times.

Now repeat the whole process, but this time only list 4 items for each sense.

If you run out of ideas and end up repeating some from earlier that is fine.

Next repeat the process with 3 items for each sense, then 2, then 1.

By the time you have finished you will have referred to 15+12+9+6+3 sensory inputs.

At this point close your eyes - after you've completed reading these instructions!

Now we're going to reverse the process, and use internal representations.

With your eyes closed, notice something you can feel and acknowledge it as before, then something you can hear, and something you can see, but now that your eyes are shut this is going to be something you can imagine rather than something you can actually see.

Next repeat the process with 2 items for each sense, then 3 then 4 then finally 5.

It's surprising how quickly this begins to tire the mind.

Once you reach the end (if you reach the end) just notice your breathing and keep your attention there while you enjoy the relaxing sensation.

An interesting variation of this exercise is to perform it with another person.

As well as leading into a good trance you will be helping each other relax and develop a great state of rapport at the same time.

In the two person version of the exercise sit opposite each other, and look into each others eyes but do not stare.

Take it in turns saying your acknowledgements.

You can both close your eyes whenever you feel the need, but continue to speak out loud.

This self hypnosis method can have a really profound and relaxing effect as well as leading to an incredible level of rapport.

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