Best Self-Hypnosis, A 5 Part Series

Best Self-Hypnosis, A 5 Part Series
Part 2: Self Hypnosis for Motivation: A Simple Induction

In part 1 you learned to make a clear statement about your motivation:

I want to jog every morning when I wake up.(See Part 1)
In addition to defining the statement, you have prepared the setting for when you’ll awaken and have created a visualization to trigger the unconscious mind.

Once you’ve made a clear, concise statement, use the following technique or induction:

  • Sit in a quiet place with your feet on the floor and make yourself comfortable.
  • Place your hands palms down, middle fingers touching each other, on your stomach 3 inches above your navel, so that you can feel and see the air moving in and out of your diaphragm. The fingers will separate when you breathe correctly.
  • Focus on your breathing.
  • Once you see the fingers moving away from one another, close your eyes and continue the breathing exercise.
  • Take a deep breath in through your nose, feel your diaphragm expand and hold to the count of 4. Keep you hands on your stomach.
  • Notice the feeling of expansion and focus on the feeling of the breath in your nose.
  • Focusing is key. It may help to say to yourself, “in” on the inhale and “out” at the exhale.
  • Experiment. You can say anything you want to yourself.
  • Exhale slowly through your nose to your internal count of 8 feeling the diaphragm deflate.
  • Repeat this 3 times. If you aren’t relaxed at 3 repetitions, then continue until you are. Not everyone is alike.

The idea is to get good at this breathing technique so that you can use it quickly, whenever you want to. Eventually you can use it without needing to feel deep relaxation. Some people report that they can simply sit down and take one long breath in and out and be in the state they wish to be.

  • Statement: I want to feel motivated to jog every morning.
  • Induction: Attentive and mindful breathing.
  • Visualization
  • Awaken: Time your self-hypnosis session and feel refreshed at the end.


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