Self-hypnosis is one of the most powerful tools for upgrading your mental software. If you’re at a sticking point in your life or career, self-hypnosis might is the missing tool that can get you over the hump…and beyond.

The benefits and uses of self-hypnosis are many…

Self-Hypnosis can help you to quickly:

  • Boost your motivation
  • Increase your self-confidence
  • Help you lose weight
  • Quit smoking
  • Reduce stress
  • Squash Procrastination
  • Attain extreme mental focus on goals
  • And transform bad habits into positive, results-producing success habits

Most people either haven’t tried self-hypnosis or think it sounds too complicated. But, in this article, I’m going to show just how easy it actually is to upgrade your thinking with hypnosis.

If you’d prefer to have done-for-you self-hypnosis recordings, produced by a professional hypnotist, visit our products page.

The Five-Step Process to Powerful Self-Hypnosis

WARNING: NEVER attempt self-hypnosis while you are driving or operating heavy machinery. Or, any type of machinery for that matter. Self-hypnosis should be done in a private and quiet space. Choose a location and time where you will not be disturbed for 20-30 minutes.

Unlike meditation, self-hypnosis will only work when it’s guided. I recommend taking the 5-step process to self-hypnosis, writing out a script, and then recording yourself reading the script. Then you will want to add some relaxing background music to the recording.

Once you have the recording, listen to it daily until the changes have taken hold in your subconscious mind.

In this article, I’m only going to focus on how to create and use self-hypnosis. If you’d like to learn WHY & HOW hypnosis works, check out the video HERE for a full explanation of self-hypnosis.

The five steps are:
  • Mindset
  • The Induction
  • Deepening the Trance
  • Suggestions
  • Awaken

Now let’s break down the 5-steps.

1. Mindset

In order for self-hypnosis to work, you must WANT the change in your life to occur. For example, If you were to give, a smoker my self-hypnosis audio download for quitting smoking, and he or she did not WANT to quit smoking…it would not have an effect.

Just be sure that the outcome of the hypnotic session is something that you truly desire before beginning. Otherwise, you will just be wasting your time.

2. The Induction

The induction phase is where your script, and later recording, will begin. The hypnotic induction will deepen, and slow down your breathing. It will put your body into an extremely relaxed state. And, will focus your conscious mind so that a window will be opened into your subconscious mind.

Without the induction, it is very difficult to gain access to this part of your mind. This is important because ALL of our habits exist in our subconscious minds. Attempting to change a habit only consciously generally results in failure. That’s why so many people give up on their goals in a short period of time.

By allowing our goals to be accepted subconsciously, we are making them a permanent part of who we are. This is what gives us the power to promote change and growth so quickly through self-hypnosis.

Sample Induction

The following induction is taken directly from my book, “The Secrets of Hypnosis.” Inductions vary amongst hypnotist, but this simple induction is a great place to start.

The following text will be read by you and recorded over soft, relaxing music. Use a soft, slow-paced voice that will aid in the relaxation process while you listen later. (The script is in italics while notes are regular font):

Begin Induction:

“Close your eyes and slowly relax each muscle in your entire body. Consciously direct yourself to relax every muscle from your toes, feet, calf, over your knee, up your thighs, your midsection, your lower back, your upper back, your shoulders, down your biceps, over your wrists, all the way to the tips of your fingers, up through your neck, over your jaw, through every muscle in your face and around your eyes.

Allowing every muscle to relax from the top of your head down to the tips of your toes.

Just allow yourself to systematically relax and enjoy it. Don’t be in a hurry to complete this process. Depending on your time constraints it should take from two to eight minutes. Feel free to repeat some of the sentences as you imagine yourself listening to your voice.

“The more you relax the deeper you go. The deeper you go, the better you feel. Feeling more and more relaxed with each and every easy breath you exhale.”

Don’t force it to happen; the more you let go, the easier it is. Just allow yourself to completely release all tension.

Now, think of a time when you were completely relaxed. Maybe it was on a vacation or day off?

Use each of your senses to relive that experience.

For example, perhaps you were relaxing on a hike, surrounded by vibrant green trees and a gentle bubbling brook. Hear the sounds of the running stream and the wildlife in your mind.

Relive that experience, feel the slight breeze as it rolls over you, feel the ground beneath you and smell the fresh outdoors.

As you remember this pleasant experience, you will find yourself changing on a physiological level and becoming very relaxed and focused.

The final suggestions in this phase to give yourself are: “The deeper you go, the more satisfying it becomes. You feel comfortable, relaxed and continue to release all tension with every thought that you have.

“If ever you need to awaken you can do that simply by counting yourself up from one to five and awaken feeling refreshed and energized.”

You should repeat these final suggestions from one to three times and then move onto deepening your trance state.

3. Deepening the Trance

The induction will have relaxed you physically. The deepening step is to help you relax mentally.  Your script will continue to add the following:

“With each count from five to one, you will drop down twice as deep. Imagine that you are standing at the top of a staircase. As you descend this staircase (in your mind), you will drop down deeper, with each step you take down, you descend into a place of peace and contentment.”

Five) Letting go of everything
Four) Feeling light, distant, relaxed
Three) Dropping down deeper than ever before
Two) From here out, with every step down you will drop twice as deep as before.
One) All the way down, more relaxed than ever, feeling peaceful and content.

Repeat this countdown from 5-1 three times. You will drop down deeper into hypnosis with each repetition. Three times will generally have you in the needed suggestible state for the next step.

4. Suggestions

This is the part where you get to become your own mental programmer! Now that your subconscious mind is in a suggestible state of trance, you’re going to feed it or reprogram, with your pre-determined suggestions.

I highly recommend that you only focus on one particular goal with each recording that you make. You wouldn’t want to combine weight loss with attracting wealth for example. Make each session have one desired outcome for maximum effectiveness.

The cool part is that once you learn how to do this, you can make as many self-hypnosis recordings as you want. Every time you wish to change a habit, make a new. And, as your success begins to unfold, you’ll find yourself with new, bigger, goals that you can apply the process too.

How to Write Effective Hypnotic Suggestions

Hypnotic suggestions are very similar to positive affirmations, so you’ll want to follow the same guidelines.

The 3 guidelines for suggestions are:
  1. Write them in the present tense
    • CORRECT: “I am”
    • INCORRECT: “I will”
  2. Always write in the positive
    • CORRECT: “I am fit & healthy”
    • INCORRECT: “I am not overweight”
  3. Use short and simple sentences

If you write in the future tense, your subconscious mind will accept this as though it’s something to achieve “someday.” You don’t want that. You want it to begin acting “As though” now.

The subconscious mind does not comprehend speaking in the negative and will interpret “I am not overweight” as “I am overweight.” You don’t want that either. Stick with the present tense and writing in the positive or your results will be faltered.

When writing your affirmations, you’ll want to write 6-8 different variables of the same thing. For weight loss you may want to write something like:

“I always crave healthy foods.” “I feel great when I exercise.” “I understand that my body is my temple and I choose to give it healthy food,” etc.

During your recording, you will repeat each of your suggestions six to eight times. Repetition is key for getting these affirmations locked into your mind.

5. Awaken

Now it’s time to awaken yourself from the trance so that you can get on with your day. The awakening step will help solidify the suggestions in your subconscious mind, bring you back to full awareness, and have you looking forward to your next session.

Here’s a simple awakening script to close out your recording:

“In a moment I will count from one to five. You will awaken feeling refreshed, energized and be looking forward to your next session. Allowing yourself now to fully integrate each suggestion I have provided to yourself that supports your goal.”

“With every session, you will find myself dropping down deeper, faster and enjoying it more and more.”

“One, imagining that you’re back at home just like you are every morning; two, allowing the energy to fill your limbs; three, becoming more aware of your surroundings; four, appreciating the time you spend for yourself and the value it provides; five, wide awake and noticing how good you feel.”

Additional Reading:

My friends at The iNLP Center have a great article on using hypnosis for weight loss. They also give you access to a FREE Hypnosis for Weightloss audio download.


That’s all there is to creating your very own, fully customized, self-hypnosis recording. Do not underestimate the power of this simple 5-step process. It is a proven method that has helped thousands of people to achieve their goals.

If you’re not the type of person who likes to create their own recordings, I have produced several self-hypnosis products dealing with many topics that you can use. I currently have self-hypnosis downloads for Insomnia, Pain Management, Weight Loss, Stress Reduction, Boosting Self-Confidence, Attracting Wealth & Abundance, Boosting Memory & Concentration, Beating Stage Fright, and Stopping Procrastination.

Visit our Products page for more information on our pre-recorded self-hypnosis audio downloads.

About the Author:

Chad Chesmark is a best-selling author, certified hypnotist, certified NLP practitioner, speaker, and performer. He is the creator of mentalupgrades.com. A site that specializes in self-improvement by providing articles, books, and self-hypnosis products that help people achieve their goals as fast as possible.

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