A self-hypnosis technique
A self-hypnosis technique
It is estimated that most people go into what is called a naturalistic trance about every 90 minutes. If you have ever gotten heavily involved in a book or a TV show to the point that someone had to call your name a couple of times to get your attention, you have experienced a trance state (some wives would say their husbands are in trance most of the time). Hypnosis is merely a focused state of mind and can be very relaxing if your mind is filled with worries. A few minutes in a trance state can be a mini vacation away from the hectic demands of deadlines and people's expectations. It can also help you to go to sleep more easily.
The following simple self-hypnosis method is called the Betty Erickson Technique. Betty Erickson was the daughter of the hypnotherapist, Milton Erickson M.D. He taught her this method when she was a young girl.
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In a quiet room make yourself comfortable away from distracting movements. |
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Name, out loud or to yourself, five things you can see (e.g. painting, curtain, window sill, telephone, etc.). |
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Name five things you can hear (e.g. the a/c, a passing car, people talking in the hallway, a dog barking in the distance and so forth). |
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Name five sensations that you can physically feel (e.g. "the weight of my back against the chair," "my feet against the floor," "the breeze from the air conditioner," "my arms on the arm rest," etc.). |
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Then begin naming four things you can see, hear and feel - then three, two and finally, one. |
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Close your eyes and enjoy this state. To quickly come out of trance, simply open your eyes, or to do it more slowly reverse the technique by naming two things that you can see, hear and feel, then move to three, four and five. |
Stephen Willis M.MFT