Someone who is “highly hypnotizable” has a high level of hypnotic ability. This basically means that they fully believe in the hypnotic process and do not have many doubts about hypnosis working on them. A person’s ability to be hypnotized is usually classified as high, medium, or low. [4] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Make sure you find someone who doesn’t like playing practical jokes. Even though you trust someone, if they enjoy playing tricks, chances are they may use your hypnotic state as a joke. This can induce mental stress. Keep in mind that it may also be difficult to be hypnotized by someone who’s close to you—you might subconsciously be hesitant to fully open yourself to someone you know well. [6] X Expert Source Alexandra JanelliCertified Hypnotherapist & Anxiety and Stress Management Coach Expert Interview. 27 August 2020. You may be called upon to hypnotize someone else to help them sleep. Try to be someone whom others can trust implicitly. Have your partner read up on hypnosis practices, like guided imagery and breathing exercises.
Don’t worry about pushing all of your thoughts down—that can actually make it harder to relax. Instead, acknowledge your thoughts as they arise, then let them drift away. [9] X Expert Source Alexandra JanelliCertified Hypnotherapist & Anxiety and Stress Management Coach Expert Interview. 27 August 2020. The questions your partner asks should help you reach a positive mental state. For example, your partner might ask you to visualize going to your favorite place. This place can be attached to a memory, or it can be a place you create purely from your imagination. Picture yourself walking to the place, opening the door, and stepping inside. It helps to picture your body being located in a soothing position, such as suspended in water, floating in space, and so on. If you can’t get to a relaxed state with guided questions, have your hypnosis partner describe in great detail a place that is peaceful, such as someone walking through a forest and finding a soft place to rest.
For example, when a stray thought surfaces, repeat the name of the focal point object in your mind until the unwanted thought disappears. If your focal point is a memory, repeat the name of the place or people involved until the unwanted thought goes away. Verbalizing your mental experience will ground you in it and create a deeper zone of comfort.
One breathing exercise is to pretend you have holes in your feet. Imagine hot air blowing up through these holes, visualizing the air flowing up through your legs and filling your lungs. When you release the breath, imagine the air flowing back down through the same holes. [12] X Trustworthy Source American Institute of Stress Non-profit organization providing resources on stress-management in education, research, clinical care, and the workplace. Go to source
In a trance, you aren’t exactly unconscious of your surroundings, but you’re disconnected to the point of not being aware of them. In other words, your mind is awake while your body is asleep. The less mental activity you perform, the deeper your trance will be. [14] X Research source
As you begin your journey toward a trance, you will probably hear a negative voice in your mind get louder. This is your “inner critic,” and if you are not already a highly hypnotizable person, this critical voice will increase. This is because your doubts about hypnosis will try to stop the process from happening. Silence the negative voice by concentrating on your focal point. The critical voice should fade to the background as your trance deepens.
At this point your partner should be quietly waiting for you to drift off to sleep. He or she should leave the room when you seem to be in a relaxed, drowsy state. Further intervention could keep you awake.
If you’re doing this in the evening, your body will already be feeling the need for sleep. Do not fight this feeling! It is an indication that the hormone melatonin is being released into your body, a facilitator in falling asleep. [17] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Stage one of sleep includes dozing off because our brain waves and muscle activity are slowing down. [18] X Research source Hypnosis pairs perfectly with this stage because you are purposefully slowing down your brain activity and telling your muscle activity to cease. Understand that our bodies don’t switch on and off between sleeping and wakefulness. It takes time for your brain to gradually shut down. That is why you are undergoing hypnosis.
If you follow a sleep routine, your body will learn to take its cues from your activities. Your brain will trigger sleep hormones and be more willing to fall asleep. If you don’t have a hypnosis partner every night, you can walk yourself through some of the guided imagery alone, such as getting to your favorite place and doing the breathing exercises. [20] X Research source
The key is to obey the drowsiness. Shortly after a bath, your skin will cool to the point of dropping your body temperature, and this sensation is what triggers the feeling of sleepiness. If you go to sleep right when you feel this way, you are more likely to stay asleep and sleep more deeply.
If you’re wearing anything uncomfortable, this may distract you during hypnosis, defeating the purpose. Wear pajamas that are suited to the temperature of your room and your bed coverings. If you have a lot of blankets, wear lighter pajamas. You don’t want start sweating (or get cold) after you’ve fallen asleep.
Don’t use linens that will heat you up in your sleep. For example, jersey knit or flannel sheets are soft, but they tend to hold in body heat. Use a mattress that’s just right for your back. One either too soft or too firm can cause back pain. Experts say that people sleep better on newer mattresses, and a good mattress is one that relieves pressure on joints. [23] X Research source
Lavender scent decreases blood pressure and heart rate. In several studies, people who sniffed lavender before sleep slept better, and infants cried less and slept better after a bath with lavender oils in it. [24] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Light triggers many chemical reactions in the brain, so dim lighting triggers your brain to shut down for the night. [25] X Trustworthy Source American Chemical Society Scientific society for those involved with chemistry and publisher of several leading peer-reviewed scientific journals Go to source Eliminate lights during the night. If a street light overlooks your bedroom window, use blackout curtains to block it.
