by Diane Quinn

Created on: July 23, 2009   Last Updated: July 25, 2009

Doctors promoting the use of hypnosis and self-hypnosis are finally being taken seriously by the medical community. Research studies show impressive results using a trance state with patients in the management of pain, heat flashes, anxiety, fertility and addiction or phobia problems. It doesn't matter who performs the hypnosis, a doctor or the patient themselves, the technique always begins with relaxation and then progresses into a deep state of concentration.

Many people doubt they are capable of falling into a trance. But ask yourself this question: Have you ever been so immersed reading a book that you are completely unaware of what is going on around you? According to Ted Grossbart, Ph.D., and senior clinical supervisor at the Massachusetts Mental Health Center, that's a trance, and you achieved it all by yourself.

When your mind is intensely focused in one direction, that is a trance. In this state, you are susceptible to suggestions and images, but only ones that make you comfortable. No one can ever be forced to do something they don't want to do, irregardless of what you may have seen on a television show.

Anyone can put themselves in a trance if they are someone who can focus their attention, are able to accept suggestions, and are truly motivated. There are a number of self-hypnotic techniques recommended by hypnosis professionals and many of them contain similar suggestions. Following is a summary of the most effective basic guidelines:

1. Before you begin, write down your goals. This will help you organize your thoughts and will enhance your ability to focus. To begin, pick one goal and make it achievable. When you have succeeded, move on to another goal.

2. Find a quiet and comfortable place to sit or lie down, relax, and close your eyes.

3. As you relax, focus on each breath you take as you slowly inhale and exhale. When you feel relaxed, begin to slowly count down from 10 to 1. Breathe and exhale deeply.

4. Allow your mind to relax and drift without focusing on anything specific.

5. When you feel you are completely relaxed, it's time to give yourself one specific suggestion. An example would be, "I will not crave anymore chocolate."

6. After giving yourself the suggestion, relax again for 10 deep breaths.

7. Begin to count from 1 to 10, and you should feel yourself becoming more alert with each number, and fully alert at 10.

8. Open your eyes and go about your day. Set a regular time to repeat this technique.

Your success at mastering self-hypnosis will require a daily discipline of this routine. Try not to expect too much of yourself too soon. If you get frustrated, expecting instant results, you will defeat yourself prematurely. Learning to achieve a regular trance state is not like snapping your fingers.

One of the hardest parts of self-hypnosis for many people is the simple act of learning how to relax. When true relaxation is achieved, teaching your mind to accept your suggestion is a very attainable goal.

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