definition A relaxing, naturally occurring state of mind .
It is as daydream state or first state of Sleep ( Alpha )
We all have that experience daily but in Hypnosis we learn how to go there with intend
Ancient Egyptians have recognized the power of hypnosis to:
enhance learning, heal emotional scars, improve performance, change habits, speed the healing process.
Overcome problems as Phobia , Bed wetting , nightmares ....
Increase self confidence, Improve relationships, Quit smoking, control weight .........etc..
Its benefits are not limited

suggestions In this deep state of relaxation an individual is more susceptible to suggestions
N.B
• Beneficial effect of self hypnosis is cumulative i.e. the more you use it, the more you benefit
• Regular sessions , at the same time and in the same place each day are best.
HOW...
Only 3 Steps:
1. preparation
2. Induction of hypnosis
3. Suggestions

preparation

1. Sit or lie down
2. Loosen watches or glasses or any tight clothes
3. Avoid interruption or distraction as phone ring, hunger, full bladder etc…

1. Induction: The most known methods are progressive relaxation,
counting down,
eye fixation &
visualization
any one can be used
Progressive relaxation: slow down breath, hold for a moment, let it go slowly while allowing your body tension to draw away with it , usually starting from up down i.e. neck muscle then shoulder then scapula the upper limb etc..
Counting down: count slowly, backwards from one hundred , subtracting 3 as you go " 100, 97, 94, 91, 88, 85 till you lose track
Eye fixation: stare at the spiral up in the page, continue staring and you will find your eye lids becoming heavier and heavier and when you allow them to close you will feel so relaxed
Visualization: Imagine yourself in a place which you feel safe , happy , see your self relaxing, notice the pretty colors around you, feel the warmth of your hands, breath the nice scent and relax more and more

2. Suggestions:"prehynotic suggestions" ; before the induction of hypnosis "post hypnotic suggestions" ;after the induction while you are in trance
In prehypnotic suggestions
use " I "
use present ( e.g. I am Non Smoker")
Repeat it slow ,aloud or silently ;but firm
Do not Say I will quit smoking But say " I am a non smoker"
BE POSITIVE
BE SPECIFIC
BE confident
In prosthypnotic suggestions
Listen to the recorded suggestions; Or keep repeating as above