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Self Hypnosis & Relaxation

Fertility and hypnotherapy

Read the suggestions below a few times before carrying out the relaxation. The more you practise, the easier it will become and the more deeply relaxed you will go. It will soon become comfortable and familiar. If your mind wanders, that’s okay, you can just bring it gently back and begin where you left off. This may happen a few times at first, but that’s natural when you’re learning something new. You will benefit even from deciding to take a little time to yourself.

Find a quiet space where you can relax comfortably and decide how long you would like to relax before you begin. You might start with 5 minutes, or ten. As the weeks go by, you may find that you will enjoy longer spells of relaxation.

Make yourself comfortable. Sit or lie down, noticing your body resting and sinking into the chair or bed. Just let gravity ease you down gently. You can allow your eyelids to gently close and notice the muscles around your eyes as they begin to rest.

Become aware of your breathing. You may find it even more relaxing to breathe in through your nose and out through your mouth. Find what is easiest for you. Breathe deeply into your abdomen and gradually begin to release any tension with each out-breath. Relax into your breath, noticing how it feels, or how it sounds. Just let it flow naturally. If you have been very tense or anxious, it can be helpful to hold your breath once you breathe it in, and then release it gradually. You might find you want to do this a few times before continuing.

Release tension with each out-breath, from each part of your body, starting with your toes. Take your time, there is no right or wrong way to relax, follow your instinct and rest into your body, gently allowing it to wind down.

Slowly count down from ten down to one, counting down with each out-breath or even every 2nd out-breath. You can even imagine going down stairs, or down in a lift, or along a path into a beautiful garden. This may help you relax even more deeply.

Now that you are comfortably relaxed you can just enjoy it for what it is, or you can use this natural state to enhance your quality of life. You can visualise (see the next section) or you can take some time to give yourself a positive suggestion, chosen before you begin to relax, that is related to how you want to feel. This should be positive and in the present tense, as if it is true right now. The unconscious mind believes what it is told (you know this from all the negative suggestions you tell yourself and how you feel as a result!), so bring your life into balance and tell yourself something good. Repeat the phrase silently and directly, enjoying the feeling of saying it and experiencing it for a few minutes.

Examples

Positive and present moment:
I am always calm when I speak to my boss
I am a confident driver

Not:
I am not nervous when I speak to my boss
I want to be a confident driver

Visualise

Once you have given yourself a positive suggestion, or once you have counted all the way down from ten to one, you can imagine a place you’d like to spend some time. Why not try one of these?

  • If you are stressed, you can create a place in your imagination where you can relax, feeling safe and calm.

  • If you want to be healthier, it could be a place where you see an image of a future you, looking healthier, slimmer and fitter. You could see yourself eating healthy foods, enjoying exercise, looking great.

  • If you need confidence, create an image of yourself in any situation of your choosing coping well, behaving more confidently and assertively. Or, relating to a particular person in a calm and relaxed way.

  • If you have trouble sleeping you could create a wonderful room where the bed and everything around it is calm and comfortable, soothing and restful. Imagine placing all your thoughts or worries into a basket or a drawer and leave them there while you climb into that bed and drift into a peaceful sleep.
  • If you want to change your job or home, why not see yourself in the future where you are doing the job you want, living in the house you dreamed of, enjoying life to the full.
  • If you have decided to stop smoking, you could visit a place of calm and relaxation, breathing deeply, or create an image of yourself smoke-free, fresh and clean, full of energy, with a healthy glow, doing something you could not have done as a smoker.
  • If you have an important event coming up, imagine yourself performing well, in a calm and confident manner. This could apply to a sports performance, an interview, a presentation, an exam, a musical or acting performance, your wedding, or an important conversation - anything at all.

Remember it is your creation, so set your imagination free and take control! The unconscious mind does not know the difference between what is real and what is imagined. It responds to your thoughts, so why not create wonderful thoughts, decide how you want to feel, and choose the life you want to live.

You can allow yourself to float into that place, or that image of yourself, and experience the situation fully, aware of all the sensations you experience. Notice your face and your posture, your clothes, what you are doing, what you can see, hear, smell or touch. Experience what it’s like to live your dreams. How does this feel and where do you feel it in your body?

Then, allow yourself to float back into your chair or bed, bringing back with you all those positive feelings. Be aware of your breathing again and begin to count up from 1 to 10, telling yourself that when you open your eyes you will be refreshed and alert, with a wonderful sense of peace and wellbeing.

If you do this relaxation while in bed you don’t need to count up. You can just allow yourself to drift off into a natural, refreshing sleep.