3 steps to practice self-hypnosis and achieve your goals

Generally, to achieve a change in behavior that brings us closer to our goals, we talk about habits. Basically, a habit is the repetition of a behavior until it becomes automatic, and no longer depends on our conscious mind.

The problem with many things is the amount of time (and willingness) it takes to form a habit. That is, the difficulty in the process of automating a behavior.

Hypnosis appears as an alternative to accelerate the automation of behaviors. That does not mean that it is a magical solution, far from it.

But when we manage to perform actions automatically, it is because they have reached the subconscious. In other words, it is not our conscious mind that deals with these behaviors, and that is why we can do them “without realizing it”.

  • Hypnosis is a kind of “shortcut” to reach the subconscious more quickly and directly. But self-hypnosis is even more efficient, because in this case the person has total control over what he wants to do, but he executes it in such a way that he has the feeling of not doing it voluntarily.

Therefore, knowing how to practice self-hypnosis can be a great way to finally achieve those goals that you desire so much. These are the three steps to follow for effective self-hypnosis.

1. Preparation

First of all, you should find a place where you are comfortable and calm. Go to a place in the house where you can be alone for a while, without anyone bothering you and, if possible, without outside sounds.

Turn off your cell phone or leave it out of the room. There should be nothing to interrupt the process.

You can do self-hypnosis sitting or lying down, although lying down you may have a better chance of falling asleep. However, it is important that your body is loose and relaxed.

Once you are well located and ready, and before starting, what you should do is focus your objectives very well. What do you want to achieve with self-hypnosis? Think it over and give yourself a clear premise before you start.

2. Go into a trance

The first thing you should do is try to leave your mind empty of thoughts. If you are to meditate, you will be used to doing it. If it costs you more, you can use the pinning technique.

This consists of fixing our gaze on a point slightly above our eyes, progressively causing our gaze to blur, until the eyelids weigh and close.

Once this is done, it will help you focus on your breath. For self-hypnosis, the recommended breathing technique is 4 times: breathe in-hold-exhale-vacuum. Keep in mind that you must keep the same times in each phase.

When you are extremely relaxed, start with the third step: visualization.

3. Visualization

Ideally, count down from 10, where each number is an action that immerses you in your scene. It can be a ladder that takes you somewhere, where step has a number, for example.

Ideally, you should visualize yourself in a place where you feel calm. Walking in the woods, swimming in a calm sea, or wherever you feel comfortable. Remember to visualize yourself as clearly as possible. You can start with one sense at a time: first focus on what you see, then add sound, then sensations…

To accentuate the process, you can narrate what you are experiencing in the present. How you feel.

  • Once you are fully immersed in the visualization, start repeating the goals you set for yourself at the beginning. You should never make negative statements: better always use positive phrases.

When you feel ready, prepare to come out of the hypnotic state. To do this, it is ideal that you visualize a door, and slowly open it. Imagine that a lot of white light enters through it. At that time, your eyes should open naturally.

If that doesn’t work, count down from 10 to 1, telling yourself that when you’re done you’ll wake up.


The fundamental thing is that you do it with full confidence in the result. If you do things halfway, it won’t do any good: try to put 100% of your energy into it.

If you find that it is difficult, you can use external factors, such as music or recordings specially designed to enter a hypnotic trance.

If you think it convenient, you can turn to a professional the first time, so that they can give you some techniques that you can then replicate on your own.