Self Hypnosis


Eliminate as many distractions as possible.

Lie down flat on your back, with your arms and legs slightly apart. Or, seat yourself with your feet flat on the floor and your palms on your thighs.  Make yourself as comfortable as possible.

Close your eyes. 

Inhale as deeply as possible.  Hold your breath for a moment before exhaling (three heartbeats).  Exhaust all of the air from your lungs.  Pause for moment before inhaling again (three heartbeats).  Do this in a measured way, with strength but without effort.  Repeat this three times.  Allow your breathing to return to a natural rhythm. 

Relax your body. Begin with your toes.  In your mind, say:  “Relax, Toes.  Pump, Blood.”  Feel the blood pumping in your toes.  Feel the warmth of your blood spreading through your toes.  Feel the muscles of your toes relax.  Repeat this step for each part of your body, in this order:  Soles, Ankles, Calves, Knees, Thighs, Buttocks, Lower Back, Tummy, Upper Back, Chest, Fingers, Palms, Wrists, Fore Arms, Elbows, Upper Arms, Shoulders, Throat, Nape of Neck, Cheeks, Eyes, Forehead. 

Relax your mind.  In you mind, say:  “I Am Comfortable Here.”  Imagine that you are suspended in a warm, soft, cloud.  Feel yourself sinking into the cloud, warm, and comfortable… so peaceful.  You are so relaxed now, more relaxed than you have ever been, in this perfect, warm, comfortable place, slowly sinking deeper and deeper into the cloud. 

Feel how deeply relaxed you are.  In your mind, say:  “I Like This Place.”  Feel how comfortable you are in the cloud.  In your mind, say:  “I Will Return Here.”  Feel how calm you are inside.  In your mind, say:  “I Can Return Here Whenever I Wish.” 

Rouse your body.  In your mind, say:  “Wake, Toes.  Move, Muscles.”  As you do, move the muscles of your toes in the gentlest possible way.  Feel the muscles of your toes move.  Repeat this step for each part of your body.

Take three slow, deep, breaths, as before.   

Open your eyes.



Hypnagogic Induction

From:  Get High Now, by James Nestor.  Chronicle Books, 2009.

Hypnagogia:  The semi-conscious state between wakefulness and sleep, where the mind mixes dreams with reason.

 Einstein solved numerous mathematical problems in a hynagogic state.

Dr. Charles Tart, a psychologist who has experimented with altered states of consciousness throughout the 1960’s to the present, developed a method to attune and prolong the hypnogogic state.  It works like this:  Before going to sleep at night, lie on your back in your bed.  Raise one arm in the air, perpendicular to your body.  Hold it comfortably, bending slightly at the elbow.  Relax and let your mind drift.  When your body begins to fall asleep, the muscles in your arm will release, causing the arm to fall and wake you up.  By doing this you will allow your brain to enter a hypnagogic state without falling asleep.  When you come to, you will be able to remember what transpired in the hypnagogia, and with practice, will be able to control subject matter and process.

Thomas Edison (1847 – 1931) used hypnagogia to think through a number of his 1,093 U.S.-patented inventions.


Basic Hypnosis (Monica Geer Dahl, 2020) 

American Psychological Association (Handbook of Clinical Hypnosis)

American Society of Clinical Hypnosis 

Klingenberg Institute for Clinical Hypnosis (KIKH)     

Milton H. Erickson Foundation