This is going to be my final blog entry (at least for the time-being) on the topic of using self-hypnosis to get to sleep better, then we’ll get on to another topic altogether.
One of the great things that Milton Erickson introduced into the world of hypnosis in a much more pronounced manner than his predecessors in the field, was that of utilization. That is, he would use noises, distractions, routines, feelings and anything else that was presented to him during a hypnotherapy sessions – and instead of ignoring it or trying to divert away from it, he would use it in some way.
If a door was heard closing shut in the background, he might suggest to the client “as one door closes in your mind, so another door of change opens…”
With today’s self-hypnosis process, we are going to utilise a bunch of things that you may well already do – I think most people do these things – and use them to enhance your ability and expectations of sleep. First you are going to mentally rehearse the process, then you are going to let it affect and influence how you prepare for sleep in order to get to sleep better.
Before we start, have a good think about the things you do to prepare for sleep; most people brush their teeth, change their clothes, pull the bed clothes over them when they get in to bed and so on. It is these things we are going to use within this hypnosis session to help you sleep better.
Once you have considered and thought about your usual routine, then proceed to get yourself comfortable and in a place where you will be undisturbed for the duration of this session, ideally sat up in a chair with your feet flat on the floor and your arms uncrossed and we can begin…
Steps To Utilise Your Routine And Get To Sleep Better
Step One: Induce Hypnosis.
You can do so by any means you desire or know of. You can use the process in my Science of self-hypnosis book, use the free audio we give away on this website to practice or have a look at the following articles as and when you need them; they are basic processes to help you simply open the door of your mind:
Heavy Arm Self-Hypnosis Induction Method
Using Eye Fixation for Self-Hypnosis
The Chiasson Self-Hypnosis Method
Hand to Face Self-Hypnosis Induction
Using Magnetic Hands for Self-Hypnosis
The Coin Drop Self-Hypnosis Induction
However, with this process, an induction is potentially too much activity, so I teach my clients how to adopt a hypnotic mindset and simply have a mindset that is positive and expectant. Again, to really understand the cognitive set of the hypnotic mindset, go grab a copy of my Science of self-hypnosis book where it is explained in simple but comprehensive terms.
Once you have induced hypnosis, or just adopted the hypnotic mindset, move on to the next step.
Step Two: Imagine the routine that you usually go through, take some time and imagine that you are at your home in a favourite room or part of your home and take a few minutes to engage your imagination. Notice the colours of the place, the shades of light, notice the sounds that are there and how you feel to be in this comfortable part of your home.
Take some time on this step and use it to help deepen your experience of hypnosis and drift deeper while still keeping a good level of focus.
When you are really tuned in to that place, then move on to the next step.
Step Three: Now imagine that you are getting changed for bed. Imagine that as you take each item of clothing off, that you are letting go of your routine of the day. As you take each item of clothing off, you are letting go of your connection to the day… All the interactions, all the memories, all the communications, along with any concerns or issues, just seem to get dismantled and let go of as you take each item of clothing off.
It is as if each item of clothing represents some part of your day, some distraction. Some items you place into the laundry where they will be washed clean and others go into the wardrobe, where they are kept to deal with another time, but while they are there, they are shut away while you sleep.
Whichever it is, the old thoughts, distractions and aspects of your day and busy-ness of mind get let go of. Once you have imagined that and let go of everything, then move on to the next step.
Step Four: Now, having let go while taking off your clothes that you wore that day, imagine that having changed into your sleep attire, you go to brush your teeth and as you brush them, you are washing away and brushing away the last remnants of your day…
Imagine that each brush stroke also cleanses your mind and helps you to have a mind that is clean, fresh, and prepared for sleep. Imagine that you are brushing your teeth and calming your mind, washing your mind and letting go of anything unwanted or distracted. Feel the actual difference happening as you imagine this.
When you really notice a difference, then move on to the next step.
Step Five: Now imagine getting into bed and as you pull the covers over you, they protect you from disturbances and distractions…
Imagine that the bed clothes are like a protective shield that prevents any unwanted thoughts reaching you. They protect you from noise, sights, feelings that you do not want to reach you while you sleep.
You might like to imagine a colour or a glow of some kind as the bed clothes cover you. When you feel secure, protected and at ease, then move on to the next step.
Step Six: Now you turn the lights off in your bedroom. Imagine that as the lights are turned off, so you switch off totally from the day you have had, you switch off from old issues, you switch off from any problems, knowing that you can deal with them another time.
As you flick the switch off, you notice a switch getting flicked off in your brain that lets go of anything and everything unwanted and lets you drift to sleep.
Really do all you can and imagine that switch being flicked inside your mind and once you have done that, move on to the next step.
Step Seven: Now imagine watching yourself, lying peacefully in bed, sleeping happily, deeply and maybe even dreaming of wonderful things before drifting into a deep, non-dreaming sleep.
Just watch yourself sleeping profoundly and deeply and beautifully and as you watch that, think to yourself “I just know that is going to happen” and really get a sure sense of knowing that you’ll be sleeping that way very soon. Believe that you are going to sleep better, just know that you are going to sleep better.
Spend a little bit of time just observing yourself sleeping blissfully and then move on to the final step.
Step Eight: Bring yourself up and out of hypnosis by wiggling your fingers and toes, taking a deep breath and opening your eyes.
Make a decision to practice this session and repeat it over and over for a week. Then after you have practiced it in your self-hypnosis sessions, start to then incorporate supporting thoughts into your real-life routine. For example, when you brush your teeth, imagine your thoughts being cleansed too, when you switch the light off, imagine the switch going off in your brain too. Practice that persistently and as often as you can and it’ll start to have a really wonderful effect.
It’ll help you sleep better.
Have some of themes here resonated with you? Then have a read of these pages:
1. Do you need help or support in a particular area of your life? Want to sleep better?
Coaching with Adam Eason Or Hypnotherapy with Adam Eason
2. Would you like a satisfying and meaningful career as a hypnotherapist helping others? Are you a hypnotherapist looking for stimulating and career enhancing continued professional development and advanced studies?
Adam Eason’s Anglo European training college.
3. Are you a hypnotherapist looking to fulfil your ambitions or advance your career?
Hypnotherapist Mentoring with Adam Eason.
Likewise, if you’d like to learn more about self-hypnosis, understand the evidence based principles of it from a scientific perspective and learn how to apply it to many areas of your life while having fun and in a safe environment and have the opportunity to test everything you learn, then come and join me for my one day seminar which does all that and more, have a read here: The Science of Self-Hypnosis Seminar. Alternatively, go grab a copy of my Science of self-hypnosis book.