When practicing this technique in the beginning, it is helpful to first learn it from a sitting position. Because the trance state is similar to what we feel prior to sleeping, it is easy to slip into natural sleep if you are in a prone position. Once you become adept at this, you may want to use a yoga mat and incorporate yoga stretching and breathing.

There are two things that are challenging about doing self-hypnosis vs. working with a professional hypnotherapist as a guide: waking yourself after getting into trance; and staying on track with positive affirmations. It takes effort to develop the focus that keeps your mind from wandering and from going to negative self-talk.

The difference between meditation and self-hypnosis is that with meditation, one concentrates on a single word, “mantra,” or idea with the goal of “emptying” other thought. With self-hypnosis, the goal is to focus on positive self-defined affirmations that can be enhanced with sensory imagery – for example, a special sanctuary or beach imagery. In fact, the more of the physical senses you involve, the more real it becomes to your subconscious mind. Thus, both the imagery sensations and the key words or phrases will trigger the desired conscious reaction.

The Progressive Relaxation Technique is commonly used in the medical and psychological community and I have taught it to many professionals. It is a way of relaxing the body and distracting the mind from outside stress. Breathing is an important element, as it is in yoga. Breathing should be slow, deep and rhythmic – into the abdomen. This is a simplified version for personal use.

When you plan your personal affirmations, keep the wording in a positive and active tense. For example, instead of “I will not feel tense,” say, “I will feel relaxed.” Use a combination of “I am” and “I am becoming” concepts, as each of us at times, takes things very literally and at other times, we read between the lines to figure out what something really means. If you say, for example, “I am relaxed,” sometimes your mind might think, “yeah, right, I’m as tense as a watch spring!” and negate the concept. Whereas, saying, “I am becoming more relaxed as I concentrate on unwinding my muscles,” your mind will think, “Ah, I can do this.”

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Find a place without disturbances – turn off cell phones, pagers, put the dog out, etc. If there were to be an urgent situation that required your attention, you will be able to awaken immediately and respond fully alert.

Sit in a relaxed position with both feel flat on the floor and with each hand on the respective thigh. If you have any discomfort in the neck, be sure your neck is supported. Sometimes as you become very relaxed, your head may dip down. Therefore, it may be helpful to sit where you can recline slightly or use a neck pillow for support. You can always return your neck to a comfortable position, any time during the process.

Begin by focusing your attention on your breathing so that it becomes deeper and slower. Allow it to fill your stomach so that it expands on the inhale and contracts on the exhale. Breathe slowly and deeply 5-6 times…

Notice now how your breathing is becoming natural and relaxed. As it settles into its own natural rhythm, notice how you are beginning to feel a calmness flowing through you. In fact, it is impossible to feel two opposing emotions, so as you feel calmer, notice any tension or pressure fading away.

Remember that this will be a comfortable and pleasant experience from which you will gain a greater understanding of yourself.

If, for any reason at any time, you may become somewhat distressed, you can instantly blink your eyes and “return” to the room feeling immediately comfortable and relaxed. Just tell yourself, “EYES OPEN, WIDE AWAKE!” a few times. Then stretch and breath.

Starting with the top of your head, begin relaxing your scalp…then the muscles in your forehead and your eyelids. Let your jaw relax and release any tension stored there.

Move down to your neck and shoulders and focus on letting go of pressure and tension. You can wiggle the neck and shoulders to get more comfortable. Let your arms begin to feel limp and loose. You can symbolically shake out and tension or pressure in the arms.

Notice how comfortable and calm your breathing is. Allow this comfortable feeling to spread into the stomach and abdomen so that you feel the muscles relaxing more.

Now let the muscles in your thighs and calves unwind and uncoil so that your legs become more relaxed and comfortable. Feel the relaxation spreading all the way down into your feet. You can symbolically shake out any remaining pressure or tension by wiggling your toes a little.

Take a deep breath all the way into your stomach and hold it for a second or two. As you exhale, feel yourself getting even more relaxed…a very pleasant sensation flowing through you…You may even find yourself smiling a little because it feels so good to relax for a moment.

Take a moment to remind yourself that any time you wish, you can feel this comfortable and relaxed by simply breathing in deeply and naturally and imagining this relaxation spreading from head to toe. How easy it is to feel relaxed…comfortable…secure.

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Once you have achieved the first level of hypnosis via the Progressive Relaxation, you can move to a mental sanctuary that represents a safe, peaceful place for healing. This is where you incorporate your affirmations and specific imagery for your issue.

BE SURE TO FULLY AWAKEN YOURSELF, saying, “Eyes open, wide awake!” Then stretching and breathing. Do this enough times to feel refreshed and aware.