Self-hypnosis is a powerful technique for accessing the subconscious mind and facilitating positive change. One effective method, inspired by Betty Erickson, involves focusing inward and utilizing your senses. Betty’s husband, Milton Erickson, a renowned hypnotherapist, greatly influenced her work.
The Betty Erickson method is grounded in the idea that we primarily think in pictures, sounds, and feelings.
* **Visuals:** These encompass both external observations and internal imagery, including memories and imagined scenarios.
* **Auditory:** This includes remembered sounds, imagined sounds, internal dialogue, and external noises.
* **Kinesthetic:** This relates to physical sensations and imagined feelings.
While most people favor one mode of thinking, all three are used. Someone who primarily “thinks” in images shouldn’t rely solely on visualization for self-hypnosis.
Focused attention is crucial. Forget the stereotypical swinging watch; self-hypnosis is about shifting your focus inward, away from external distractions.
**Here’s a step-by-step guide to practicing the Betty Erickson self-hypnosis technique:**
**Step 1: Find a Comfortable Position.**
Settle into a position you can maintain without discomfort, sitting is preferable to lying. Center yourself and breathe slowly.
**Step 2: Set a Time.**
Decide how long you want to be in a hypnotic state. Tell yourself: “I am going to hypnotize myself for [X] minutes.”
**Step 3: State Your Purpose.**
Define what you want to achieve. Instead of giving direct suggestions, allow your unconscious mind to work. Phrase it like this: “I am going to hypnotize myself for the purpose of allowing my unconscious mind to make the adjustments that are appropriate to assist me in [desired outcome].”
For example, “…assisting me in developing more confidence in social situations.”
**Step 4: Notice Three Visuals.**
Focus on three small things you see around you, one at a time. A spot on the wall, a doorknob, or a picture frame corner work well. Name each item as you observe it.
**Step 5: Notice Three Sounds.**
Turn your attention to your auditory sense and identify three distinct sounds. This helps you incorporate environmental sounds instead of being distracted by them.
**Step 6: Notice Three Sensations.**
Attend to your feelings and acknowledge three sensations you’re currently experiencing, perhaps the weight of your glasses, the feeling of your wristwatch, or the texture of your clothing.
**Step 7: Continue the Process.**
Repeat the process, using two visuals, two sounds, and two sensations. Then, repeat again with one of each.
**Step 8: Close Your Eyes and Visualize.**
Bring an image to mind. It could be anything—a point of light, a beach, or an object. Don’t force it; let it come naturally.
**Step 9: Generate or Notice a Sound.**
Allow a sound to enter your awareness or create one internally. If you hear an external sound, incorporate it.
**Step 10: Become Aware of a Feeling.**
Identify a feeling, either internal (imagined) or a physical sensation you’re actually experiencing.
Repeat the process with two images, two sounds, and two feelings. Then, repeat the cycle once more using three images, three sounds, and three feelings.
When your allotted time is up, open your eyes. You might feel slightly disoriented or spaced out, but this is normal. Trust that your unconscious mind was working as directed. It is perfectly acceptable to not get through the entire exercise.
If you finish early, continue the sequence with four images, sounds, and feelings, then five, and so on.