self hypnosis

There are several that have been useful for me depending on what my goal is at the time.

What are you looking to achieve through self-hypnosis?

Habitual behavor change.

A simple self-hypnosis you might start with is a 4-3-2-1 which goes as follows:

focus your eyes on a point directly in front of you

notice four physical sensations one at a time,

for example. “I am aware of my feet on the floor” ( slow breath in and out ) “I am aware of the chair supporting my thighs” ( slow easy breath in and out) “I am aware of my shirt collar touching my neck” (slow breath in and out) “I am aware of my glasses on my nose”

then a spacer and general suggestion

“I am increasingly calm and focused “

then four visual observations in the same pattern followed by

“I am increasing calm and focused”

then four sounds in the same pattern followed by

“I am increasingly calm and focused”

now repeat the cycle with three awarenesses for each then another cycle with two of each, and finally just one.

It IS a skill. It will get more effective the more you practice. How fast you get good at is unpredictable.

What you do with the heightened calm and focus is up to you and what you’re working on