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The Art ofSelf-Hypnosis
by Debra Berndt, CHt
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TABLE OF CONTENTS
1. Introduction. 3
2. The Power of the Subconscious and The Law of Attraction... 4
3. The Trance State Explained............. 8
4. Inductions 9
5. Deepeners 10
6. Writing Suggestions. 11
7. Sample Script12
8. Sample Session..14
9. Conclusion.15
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Introduction
IV. Why Self-Hypnosis?Hello, my name is Debra Berndt and I am a Certified Clinical
Hypnotherapist and Dating/Relationship Expert. For the past20 years, I have sought the help of workshops, seminars, self-help books, spiritual counselors, energy healers and more to
improve my personal life, mainly in the area of romanticrelationships. I have had very few long-term relationships,
and always seemed to attract the unattainable, non-committalman. In my twenties, I watched all my friends marry and start
families while I pursued my business career. In my twentiesand thirties, I heard my married friends tell me, Dont focus on it, dont try too hard,
when you least expect it Again and again, I kept hearing all those wonderful words ofwisdom from the wiser women who have found themselves a man. It was as if they
knew the secretthey possessed a special key to get a man that was not given to me as Ientered this world. I could not help but wonder, What is wrong with me?
It wasnt until I discovered the power of the subconscious mind, when I finally unearthed
the mystery to why I kept attracting (and falling for) those darn Casanovas. I did all thework on the conscious level trying to build my self-esteem and make the right choices,
but I found buried in my subconscious false beliefs that kept perpetuating the samepatterns of who I attracted romantically. Through the help of self-hypnosis, I changed
my inner belief system and a new type of man emerged into my life. With this work, Ihave seen a huge difference in my ability to express myself with confidence with all of
my personal relationships. I let go of the past patterns, and now I am in a lovingrelationship.
Self-hypnosis has not only helped me attract the love of my life, but it was also
instrumental in helping me attract an abundant lifestyle and, more importantly, peace ofmind. I produced dozens of self-hypnosis CDs to help people attract relationships,
money, health or anything else that they want.
This e-book is an introduction to using your mind as a tool to create whatever you wantin life. If you should have any questions about the material, please feel free to email me
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II. The Power of the Subconscious Mind and the Law of Attraction
You created everything in your life with your thoughts, whether conscious or
subconscious. Each thought you have enters into the world and brings back to you what
you are thinking. To get control over your life, you need to harness your mind power.You can refer to the diagram on page 6 as I explain the different parts of the mind.
The conscious mind is everything you are aware of around you. You know your name,identity, have some conscious memories of the past, and have ideas of how you fit into
the world. All of the senses, sight, smell, hearing, touch and taste are all registered by theconscious mind. This part of your mind is logical, analytical and knows your conscious
will. It also takes in information of what is going on in the present.
The subconscious mind is unknown to you. This part of your mind operates in thebackground of your awareness. It runs all of your body systems, beats your heart, moves
your muscles, remembers how to tie shoes and drive your car. The subconscious is agiant database of information collected each day of your life since the moment ofconception, and filed neatly in associated patterns. It remembers how to do things, how
you feel about the world around you, opinions about others and yourself. You learnsomething on a conscious level (such as riding a bike) and, after enough repetition, the
subconscious takes over the task. After that, the conscious mind has little involvement.Your subconscious does not only repeat patterns of our physical actions, but also repeats
your emotional responses to situations based on programmed beliefs. Those triggeredresponses are those buttons that people push that cause the upset in your life. In dating,
you may have a hard time expressing your needs or run away when a guy is toointerested. These behaviors are a result of past programming in your subconscious.
The subconscious and conscious are divided by the critical mind. That inner voice or
chatter is always interpreting stimulus received from the outer world, based on your pastsubconscious beliefs. This critical mind acts as a veil or filter to only allow thoughts into
your subconscious that match the thoughts that are already there. If it doesnt match, thecritical mind rejects it. That is why most affirmations dont work because the critical
mind wont let it sink in.
So, how do those thoughts get stored in your subconscious mind with that critical mind asthe gatekeeper? The critical mind does not form until you are between the ages of 8-10
years old. Because of this, everything that is said to you or how you interpret events can
be taken very literally by your subconscious. They become the foundation of almost allof your belief systems. Remember, most patterns that you experience in your life todaywere started very early on in life. You have evidence of these subconscious beliefs as
you look at the quality of your life. That part of you that feels hurt, abandoned, angry,etc. is the younger self. Sometimes the younger self held the belief that they did not
get enough love and attention from a parent. The subconscious still runs this oldinformation, even after the conscious mind has grown up.
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If you want a loving, healthy romantic relationship, and you consistently attract thewrong partner all the time or feel like you are always being rejected, you may have a
subconscious belief that you are not wanted, lovable, worthy, or good enough. Everyone
and everything in your life is a mirror of your subconscious belief system.
In the past, you may have blamed others or your personal fate to the reason for your
dating dilemmas, lack of money or bad health. As you realize that your subconsciouscreates your reality, you can take back control of your life and reprogram the quality of
those subconscious beliefs.
Hypnosis is a tool that can bypass that critical mind and allow new desirable ideas to takehold. In a relaxed state, the mind opens a doorway to allow new information to be
programmed into the subconscious. Once you change the beliefs on the subconsciouslevel, you will see a new experience emerge into your life.
All hypnosis is self-hypnosis. No hypnotist has power over their subject. Just a light
relaxed state such as reading a book or watching television is all that is needed to accessthe subconscious and program new beliefs. You can change anything in your life
(without limit) if you change your subconscious programming. This e-book is a briefintroduction on how to use self-hypnosis and create your own personalized programs.
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Model of the Mind
Critical Mind (chatterbox repeats past programming)
Significant Eventsare responsible for
Beliefs we hold aninterpretation/ story
stored in SubC(sometimes we arenot aware of)
those beliefsActivate the
Emotional
responses
& those emotionsdrive Action
that creates the
Results in your
life or ultimatebehavior
EVENTS BELIEFS EMOTION ACTION RESULTS
Conscious
Mind
Logic Reason
Will 5 Senses
Subconscious Mind
Body SystemsCreativity
ImaginationVisualization
Belief SystemsBehaviors/Habits
Emotional ResponsesMemories
Autonomic Nervous System(parasympathetic/sympathetic)
SuperconsciousGod Love
Peace Spirit
Collective ConsciousnessUniverse
Programming
from the PAST
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THE LAW OF ATTRACTION
LAW OF TRANSFIGURATION
SUBCONSCIOUS
BELIEF
I am lovable
I am worthy
SUBCONSCIOUS
BELIEF
I am lovable
I am worthy
ATTRACTS
SUBCONSCIOUS
BELIEF
I am not lovableI am not good
enough
SUBCONSCIOUS
BELIEF
I cannot loveNo one is good
enough
ATTRACTS
SUBCONSCIOUS
BELIEF
I am unlovable
PARTNERS
BELIEF ABOUT
THAT PERSON
She/He is not lovable(mate acts upon thatsubC message by leaving
or mistreating them)
SENDS
SUBCMESSAGE
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III. The Trance or Hypnotic State Explained
Hypnosis is a natural state of mind that you enter into everyday. The trance or altered
state is experienced when the critical mind (chatterbox) is relaxed so that you can access
subconscious information. Hypnosis is not sleep, but an extraordinary sense ofrelaxation. During the trance state you are still conscious, and have the capacity to reject
any suggestion that does not match your will. Since you go in and out of trance
everyday, you cannot possibly filter out every unwanted message from songs, television,
movies and even the news. The experience is not only safe, but extremely relaxing and
enjoyable.
Hypnosis is a tool that you can use to access the deeper parts of your mind. The real
magic comes from inside of you and shifting your mind to create a new experience in
your life. If you desire something that never seems to manifest, there is a great
possibility that you have a limiting belief in your subconscious mind.
All hypnosis is self-hypnosis. You can easily put yourself into a trance if you learn how
to condition your mind. Once your critical mind is relaxed, suggestions easily enter the
subconscious to change behavior, thoughts and beliefs you held in the past.
It may take up to 90 days of continuous self-hypnosis programming to make a permanent
shift in your subconscious. If you solicit the assistance of a hypnotherapist, change can
occur more rapidly as blocks are removed to accelerate the shift. There may be a hidden
benefit that you receive from not getting what you think you want!
The depth of trance does not matter. It is more pleasurable to enter a deeper trance but
the level of trance has no impact on the results unless youre a simply working on stress
relief or sleep assistance. It is OK to fall asleep during the self-hypnosis session as the
subconscious is still open to the suggestions.
Signs of Trance: Relaxed body, heaviness. Eyes fluttering. Rapid eye movement.
Relaxed breathing. Redness of eyes.
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IV. Inductions
Although we go in and out of trance everyday, we can also enter the state at will.
Here are some inductions to enter the trance state for positive programming. Use
your favorite when creating your own hypnosis programs.
1. Progressive Relaxation Head to Toe Relaxation. Imagine a warm light aboveyour head and gradually bring it through your entire body and out your toes.
2. Steady Gaze Stare at a spot and take a few deep breaths, relax your body and
feel your eyes getting tired and eventually close them. When your eyes close,imagine that your entire body sinks deeper into the chair or bed.
3. Candle Flame Imagine a candle flame in your mind. Take a few deep breathsand imagine the candles flame in your third eye. Count backwards from 10 to 1,focusing on the flame in your mind, with the intention that when you reach the
number one, you will be in a deep trance.
4. Breathing Count Close your eyes and take a deep breath. Counting each inhale
and exhale breath up to 21. When you reach twenty-one, you will be in a deeptrance.
5. Special Place Close your eyes. Imagine a door in front of you that leads into a beautiful place. Open the door and step into the place. Imagine the sights, smells
and sounds as if you were actually there. The more you imagine, the deeper yourtrance.
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V. Deepeners
Deepeners are used after the initial induction to take you deeper into trance. You
can also use these as inductions.
1. Staircase Step down a flight of stairs with 7 steps and count backwards as youstep down each step, feeling yourself sink deeper into trance with each step.
2. Cloud Countdown - Imagine looking up into the sky and seeing clouds with
numbers on them. 100 down to 97 and so on. Say No. 100, take a deep breathand push the cloud out of your mind and say Deeper relaxed. Continue to 99,
say 99 and take a deep breath, pushing the 99 cloud out of your mind and saydeeper relaxed. Continue on down to 97. After 97, push the remaining clouds
out of the sky in your mind and say Deeply relaxed after they disappear.
3. Blackboard Same as Cloud Coundown, but use a blackboard for the numbersand erase the numbers with an eraser.
4. Hallway Similar to staircase, but go down a hallway with a door at the other endthat leads to a safe place. Count backwards from 7 to 1 as you step down the
hallway, doubling your relaxation with every step, closer to the other end untilyou reach the number 1.
5. Special Place Same as induction. As you imagine yourself in a place that is
either familiar or imagined, you automatically go deeper into trance.
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VI. Writing Effective Suggestions
After entering the hypnotic state, it is very important to use effective suggestions. If
you are not seeing results, review these rules for writing effective suggestions. The
most important quality of an effective program is to focus on one issue at a time.
1. Present tenseSpecify action time - use incremental steps and progressive present tense
No reference to the past
2. PositiveWords create mental images
No or other negatives are neutral to subconscious
3. Specific/AccurateWork on one thing at a timeChoose the most appropriate goal
State goal as accurately as possibleIf the goal is measurable state exact desired result
4. SimpleSubconscious is a bright 9 year old
Keep the language basic
5. Exciting and Emotional languageUse feeling wordsUse exciting words
6. Affirm ActivityInclude action in the suggestion
Avoid ability and other passive language
7. RealisticMake sure the goal is possible and within persons controlKeep in mind times when the suggestion may not be appropriate -watch the
word always
8. PersonalizeSuggestions to change your actions/attitudes etcChange has to be in client not anyone else
Emotional need-motivating desire must be strong
9. RepetitiveSay suggestions in different words, frequently throughout the program
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VII. Writing Your Self-Hypnosis Script
You can use this worksheet to brainstorm what you want your script to say. Be sure toinclude all 5 elements below for an effective script. After you write out your script,
simply take a tape recorder and create your own personalized self-hypnosis session.Once completed, you can listen to the tape at least once per day in a relaxed, quiet
environment. Do not use the tape while driving!
It takes about 30-60 days of continuous listening to make a permanent shift in yoursubconscious. Be patient. Dont expect your whole life to change after you listen to your
program just a few times. Make sure you follow all the guidelines so that you make themost effective program possible.
Elements:1. Induction
2. Deepener
3. Suggestions
4. Forward Pacing (Visualizing Result)
5. Count-Up
Issue to be resolved: _________________________(example: lose weight)
Negative Blocking
Thoughts/Behaviors: Suggestion to Reverse:(I cant stop eating) (I stop eating before I am full)(I eat until I am stuffed) (I enjoy a light feeling in my stomach)
(I love chocolate) (I prefer fruits & vegetables to sweet foods)(I hate my body, I am fat) (I love my beautiful body as it is becoming
more slender each and every day.)
_____________________________ ____________________________
_____________________________ ____________________________
_____________________________ ____________________________
_____________________________ ____________________________
_____________________________ ____________________________ _____________________________ ____________________________
_____________________________ ____________________________
_____________________________ ____________________________
_____________________________ ____________________________
_____________________________ ____________________________
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Visualization of Future:(Imagine yourself thin, rich, peaceful joyful in a situation in the future).
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
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VIII. Sample Session
Induction: Progressive Relaxation
Deepener: Doorway to Special Place and imagine sights, smells, sounds,
feelings. Find a place to relax and sit down.
Suggestions:
Visualization of Future:
Count Up: Count from one to five and at five, you will be wide awake and
alert. Oneslowly coming back into the room Two.wiggling your
fingers and toes Threemore awake Fourstretching your body and
Fiveeyes open and fully aware.
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