Self Hypnosis Techniques Few Preliminary Exercises to Sharpen Your Skills


Before you learn how to do self-hypnosis fully, it’s worth going through a few preliminary exercises to sharpen your skills and boost your mind power! Which skills do you need to sharpen? There are a few techniques that are very important in your use of hypnosis, and if you can do them well, then you will improve the effectiveness of your practice, whether you are using self hypnosis to help quit smoking, or as part of a weight loss programme, stress management, programme, or for any other reason. Relaxation techniques, visualisation, and being able to focus are key tools, so let’s run through a few exercises to help you improve. All the exercises I run through here are exercises that I use in my hypnotherapy practice – they are all part of my normal approach to hypnotherapy.

Firstly, let’s practice some visualisation skills.

Visualisation exercises.

Visualisation is an important skill for effective self-hypnosis. Visualisation is used together with the suggestion to create the change you are trying to achieve by using self-hypnosis. In trance you can visualise the results you are aiming for: see yourself after you’ve quit smoking, or been through a weight loss programme. You can visualise how you look after a stress management programme, or after working on your self-esteem or self confidence. Visualisation can be used to see your activities after you have overcome a phobia, or simply learned to relax!

Some people say they cannot visualise. I do not agree! With the exception of some people who have a physical reason for their inability to create pictures in their mind, everyone can visualise to some degree. Aristotle said: “The soul never thinks without a picture.” For the visualisation skills, I am going to run through a series of 4 exercises that are slightly different: one in which you visualize something you know well; one in which you have to visualize something that you know but with a little more creativity; one in which you have to make something happen; and one in which you have to visualize something you’ve never experienced.

Run through the instructions for each exercise fully until you can carry out the instructions with your eyes closed!

Visualisation of your home.

1. Allow your eyes to gently close;

2. Imagine you are standing in front of the main door into your home;

3. Notice what colour it is;

4. Notice what it is made of;

5. Touch the door and feel its texture;

6. Now open the door and go through the door (however you normally do so) - you are inside;

7. Walk through into the kitchen – take the kettle – put some water in the kettle – put the kettle on to boil - sit down;

8. Now open your eyes again.

Visualisation of balloons.

1. Close your eyes – take three deep breaths

2. Imagine yourself holding 7 balloons – each on a separate string – a red one, an orange one, a yellow one, a green one, a light blue one, a dark blue one, and a white one.

3. For a moment, hold one of the balloons in your hands – feel its texture – hear the rubbery creaking sound it makes as you run your fingers over it.

4. Now - one at a time – release the balloons – in any order you wish – allow each one to float up and out of your mental sight.

5. When you have released them all – open your eyes.

Visualisation of balloons 2

1. Close your eyes

2. Allow a red balloon to appear at the right hand side of your mental visual field.

3. Allow this balloon to move across your mental field of view and disappear out of the left-hand side.

    4. Now do the same with an orange balloon.

  1. Now yellow
  2. Now green
  3. Now light blue
  4. Now dark blue
  5. Now white 5. Now bring each one back in reverse order from the left side of your vision to the right side

  6. White
  7. Dark blue
  8. Light blue
  9. Green
  10. Yellow
  11. Orange
  12. Red
6. Then open your eyes

Imagined location

1. Close your eyes and take a few deep breaths

2. Think of somewhere you’d like to go – either just to visit or for a holiday – somewhere you’ve never been, but would like to go

3. Imagine what that place looks like

4. Imagine what you are doing there

5. Imagine how it sounds

6. Imagine finding somewhere to relax – then imagine how it feels

7. Now open your eyes.

Basic relaxation exercises.

Relaxation is another basic self hypnosis technique – relaxation of both mind and body. The exercises here are the main relaxation techniques that you will use when putting yourself in trance. By using these relaxation techniques you will be able to shift your attention away from your physical and outer world realities and focus on your ‘world inside’.

Counting breath.

1. Allow your eyes to gently close;

2. Begin to breathe gently and slowly using your abdomen. (For further instruction on correct breathing, go to the ‘Breathing’ page on this site, by following the link below.);

3. Begin (in your mind) to count your breaths – starting at 10 and working back to 1;

4. When you reach the number one, take a deep breath, then as you breathe gently and slowly again, count your breaths from 10 down to 1 again;

5. You can repeat this process for as long as you wish – allow yourself to feel the relaxation being generated within you.

Following breath.

1. Allow your eyes to gently close;

2. Begin to breathe gently and slowly using your abdomen;

3. Just allow your mind to follow each breath without counting – just follow the gentle in and out that happens automatically;

4. You can follow this procedure for as long as you wish – allow yourself to feel the relaxation being generated within you.

Blank mind.

1. Allow your eyes to gently close;

2. Begin to breathe gently and slowly using your abdomen

3. Try to imagine that you are looking into your own head! As you look into your head, allow your vision to be blank. Intrusive thoughts will come into your mind – don’t worry – allow them to go again and return to your blank mind;

4. You can follow this procedure for as long as you wish – allow yourself to feel the relaxation being generated within you.

Physical relaxation.

Physical relaxation is another key component of self hypnosis. This is a progressive relaxation technique that starts from the top of the head and goes to the tips of the toes. Some progressive relaxation techniques are done upwards, but my personal preference is to do the relaxation downwards.

1. Sit comfortably and allow your eyes to gently close;

2. Think about the little muscles at the corners of your eyes – imagine them relaxing, the muscles easing out and becoming limp and slack;

3. Now imagine that relaxation spreading to your cheeks – then your mouth – and then your jaw – all those muscles relaxing, eating out and becoming limp and slack;

4. Now allow that relaxation to spread over your forehead and your scalp – down the back of your neck – then allowing your shoulders to relax – any tension easing out as you feel those muscles becoming limp and slack;

5. Feel the relaxation spreading down your upper arms – down through your forearms – through your hands – down to your fingertips;

6. Feel your chest relaxing – and allow the relaxation to spread down over your abdomen – down through your thighs – all the way down your legs – through your feet to the tips of your toes;

7. As you take your next breath, feel a wave of relaxation moving down over your body – from the top of your head to the tips of your toes.

8. Allow yourself to relax for a few moments then open your eyes.


When you do self hypnosis, after creating and deepening your trance, you will need to give yourself the suggestions you created before starting, and you will visualise the results. So, it is important that you can remain focussed after you have started your trance session.

This is a very simple exercise to enable you to practice remaining focused on the process.

1. Allow your eyes to gently close;

2. Allow your mind to create a picture of you relaxing in a light trance;

3. As you continue to visualise yourself, repeat (in your mind) the phrase: “I focus on my objective” 5 times;

4. Then, if you already know what your objective is in learning self hypnosis techniques, then you can visualise yourself having achieved your aim;

5. Then open your eyes.

Practice these exercises a few times before continuing with the rest of the instruction on how to do self hypnosis. By using these exercises, you will be strengthening some important techniques and improve your mind power! These techniques play a very important role in enabling you to use self hypnosis for the purposes you wish: helping you to quit smoking; being a part of your weight loss programme, or part of your stress management programme, or any of the other uses I outline elsewhere on this site.