Putting Yourself into a Trance

Most of us can remember one of the first times we rode a bicycle. It was an exciting but unsteady experience. Gradually, we learned that we had some control over a new dimension of our abilities — improved balance, coordination, and confidence.

In the same way, you already possess many of the abilities that this self-hypnosis series aims to strengthen. Learning trance or deep relaxation is not about gaining something completely new; it is about learning to use abilities you already have.

Eye Fixation Technique

Once you have taken a few deep breaths and started to relax, find a small stationary object or spot in front of you. It can be anything — a mark on the wall, a candle, or a point on the ceiling.

Gently gaze at the spot and allow your attention to rest there. The goal is to reduce distractions and quiet the stream of thoughts in your mind.

Do not worry if your mind wanders. That is a normal part of the process. Whenever thoughts arise, simply allow them to pass through your awareness and gently return your attention to the spot.

Continue taking slow, deep breaths. With each breath, begin giving yourself calming suggestions in your own words. You might say:

“With each relaxing breath I take, I feel calm spreading through my shoulders, down my back, through my legs, and into my toes.”

As you continue, you may begin to feel heavier, calmer, or more relaxed. When it feels natural, gently close your eyes and continue with simple suggestions such as:

“I am feeling deeply relaxed. My worries are drifting away.”

Using Visualization

One of the most effective ways of directing suggestions to the unconscious mind is through visualization.

Allow your imagination to become as vivid and real as possible. Do not force it — simply let mental images unfold naturally.

Stairway to Relaxation

Imagine yourself standing at the top of a long spiral staircase.

There are fifty steps leading downward, and at the bottom is the most peaceful, relaxing, and comfortable place you can imagine.

With every step you take downward, imagine yourself becoming calmer and more deeply relaxed.

You do not need a vehicle, a ticket, or anything external for this journey — only your imagination.

As you descend, feel tension leaving your body, one step at a time, until you arrive at a place of complete comfort and calm.

Relaxation is not escaping reality — it is learning how to guide your mind gently toward peace.