American School of Hypnosis

The SELF-HYPNOSIS HANDBOOK
50 Techniques for Every Mindset

Complete How-To Instructions

Your Path to Personal Transformation Starts Here:

Imagine having the tools to overcome stress, boost your confidence, and unlock your true potential—all from the comfort of your own home.
This handbook is more than just a collection of techniques – it’s your guide to mastering self-hypnosis and using it to transform your life in ways you never thought possible.

Inside you’ll find 50 distinct methods – each uniquely crafted to cater to different ways of thinking and approaching personal change. With such a wide variety, you’ll be sure to find the perfect technique that resonates with your mindset, no matter how you prefer to approach self-development.

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What Makes This Handbook Unique?

• 50 Techniques for Every Situation: Over 150 pages of visualization and breathing exercises to anchoring and guided imagery, each method is designed to tackle different areas of life. Whether you’re seeking relaxation, mental clarity, personal growth, or a solution to specific challenges, there’s a method that’s tailored for you.
• Comprehensive & Easy-to-Follow: This book provides step-by-step instructions for each technique, making it easy for anyone—beginner or experienced—to dive into the world of self-hypnosis and start seeing results quickly.
• Versatile & Adaptable: No matter what your goal is, from overcoming anxiety to improving focus, you’ll discover multiple techniques that can be applied to various aspects of your life.
• Personal Transformation at Your Fingertips: Learn to harness the power of your subconscious mind to create lasting change in your mindset, habits, and emotional well-being. With these techniques, you’ll develop greater control over your thoughts and emotions, leading to deeper inner peace and confidence.

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How to Use This Book

You don’t need to be a hypnosis expert to use this handbook effectively. Simply follow the easy-to-read instructions and:

1. Start Where You Feel Comfortable: Choose a technique that speaks to your current needs. Whether it’s relaxation, goal achievement, or emotional balance, each method is designed to work independently.
2. Practice Consistently: The key to self-hypnosis success is regular practice. Set aside a few minutes each day to engage with a technique and start seeing positive changes in your life.
3. Explore the Possibilities: Experiment with different methods over time. As you grow in your practice, you may find that different techniques work for different situations, providing you with a powerful toolset for all areas of life.

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Why Self-Hypnosis?

Self-hypnosis empowers you to tap into the natural abilities of your mind, allowing you to create real and lasting change from within. Through these techniques, you can:

• Reduce Stress & Anxiety: Find calm and relaxation in a busy world with powerful mental tools that help you quiet your mind.
• Boost Confidence & Self-Esteem: Develop unshakable confidence by rewiring limiting beliefs and creating a mindset that supports success.
• Improve Focus & Clarity: Sharpen your mental clarity and concentration for better decision-making and performance.
• Enhance Emotional Well-being: Learn to manage emotions, overcome negative thought patterns, and foster inner peace.

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50 Self Hypnosis Methods Included

1. Progressive Relaxation

Unique Focus: A gradual physical and mental relaxation process.
Application: Can be used universally for relaxation, stress relief, and focusing.

2. Eye Fixation Induction

Unique Focus: Using a visual focal point to induce trance through mental concentration.
Application: Can be adapted for attention and concentration techniques.

3. Anchoring Technique

Unique Focus: Using physical triggers (e.g., touching fingers) to anchor a state of mind.
Application: Great for creating calmness, confidence, or any desired emotion.

4. Countdown Induction

Unique Focus: Using countdowns to deepen the hypnotic state progressively.
Application: Best for relaxing deeper and releasing stress.

5. Autogenic Training

Unique Focus: Self-induced relaxation by focusing on bodily sensations (e.g., warmth, heaviness).
Application: Used for stress reduction and calmness but can be applied for deeper meditative states.

6. Visualization

Unique Focus: Creating mental imagery of desired outcomes or scenarios.
Application: Can be tailored to achieving goals or creating a calm mental environment.

7. Guided Imagery

Unique Focus: Following a mental story led by oneself to create a specific outcome.
Application: Useful for anxiety relief, creative problem-solving, and confidence-building.

8. Self-Suggestion (Autosuggestion)

Unique Focus: Repeating empowering statements internally.
Application: Can be used for behavior change, habits, or inner dialogue.

9. Arm Drop Induction

Unique Focus: Using the movement of the arm to focus and enter a trance.
Application: Best for deepening hypnosis and creating physical relaxation.

10. Fractionation Technique

Unique Focus: Going in and out of trance to deepen the overall hypnotic state.
Application: Useful for deep relaxation and for strengthening the ability to go into trance.

11. Swish Pattern (NLP)

Unique Focus: Replacing negative mental imagery with positive ones quickly.
Application: Changing mental states or eliminating unwanted habits.

12. The Safe Space Technique

Unique Focus: Visualizing a peaceful mental space for deep relaxation.
Application: Excellent for stress relief, emotional safety, and anxiety control.

13. Body Scan Relaxation

Unique Focus: Focusing on each part of the body to induce relaxation.
Application: Can be adapted for stress relief, pain management, or improved body awareness.

14. Hand Clasp Induction

Unique Focus: Using physical hand tension to induce trance.
Application: Great for creating focus and entering a relaxed state.

15. Focus on Breathing

Unique Focus: Using controlled breathing to deepen relaxation.
Application: Broadly adaptable for mindfulness, relaxation, and focus.

16. Rapid Eye Movement Induction

Unique Focus: Inducing hypnosis through rapid eye blinking and fatigue.
Application: Useful for quick inductions and relaxation.

17. Mirror Technique

Unique Focus: Using a mental mirror to visualize the self and alter perception or state.
Application: Can be applied for self-confidence and self-image improvement.

18. Mind’s Eye Focus

Unique Focus: Focusing on the internal “third eye” for deep concentration or visualization.
Application: Great for intuitive insights or enhancing visualization abilities.

19. Mantra Repetition

Unique Focus: Repeating a mantra to focus and induce hypnosis.
Application: Effective for calming the mind and reinforcing positive mental states.

20. Pendulum Induction

Unique Focus: Using a swinging object (pendulum) to focus attention.
Application: Traditional technique that works for focus and relaxation.

21. Finger-Spreading Technique

Unique Focus: Focusing on subtle finger movements to relax the body and mind.
Application: A tactile approach to achieving trance and mental stillness.

22. Automatic Writing

Unique Focus: Writing without conscious control to bypass the conscious mind.
Application: Useful for accessing subconscious thoughts or ideas.

23. Music or Sound Focus

Unique Focus: Using sound or music to relax or focus the mind.
Application: Broad adaptability to relaxation, creative work, or emotional shifts.

24. Light or Darkness Focus

Unique Focus: Focusing on light or darkness to induce altered states of awareness.
Application: Ideal for deeper trance states or meditation.

25. Hands Rising Method

Unique Focus: Visualizing hands rising involuntarily to initiate trance.
Application: Great for deepening and focusing.

26. Overload Induction

Unique Focus: Overloading the mind with multiple stimuli to bypass the conscious filter.
Application: Best for quickly inducing trance.

27. Hand Levitation

Unique Focus: Creating a feeling of hand levitation to deepen the trance.
Application: A fun and effective method for deepening hypnosis.

28. Movement Visualization

Unique Focus: Mentally performing physical actions to induce hypnosis.
Application: Great for sports performance, muscle memory, or pain relief.

29. Temporal Distortion Technique

Unique Focus: Mentally altering perception of time during hypnosis.
Application: Useful for reducing stress or increasing productivity in short periods.

30. The Finger Focus

Unique Focus: Focusing on subtle finger sensations to enter trance.
Application: Best for concentration or relaxation.

31. Shape Visualization

Unique Focus: Visualizing shapes or geometric figures to induce focus.
Application: Great for creativity, problem-solving, and relaxation.

32. Affirmation Deepening

Unique Focus: Repetitive affirmations combined with deepening trance techniques.
Application: Reinforcing positive beliefs or behaviors while in hypnosis.

33. Spiral Staircase Visualization

Unique Focus: Walking down a mental spiral staircase to gradually deepen trance.
Application: Best for relaxation and inner reflection.

34. Future Pacing

Unique Focus: Visualizing future scenarios and success.
Application: Effective for confidence-building, goal-setting, and anxiety reduction.

35. Symbol Substitution

Unique Focus: Replacing negative thoughts with positive symbolic imagery.
Application: Best for habit change or emotional transformation.

36. Rapid Eye Blink Induction

Unique Focus: Using eye fatigue to quickly enter trance.
Application: Quick and efficient for entering hypnosis.

37. Hand Levitation

Unique Focus: Hand rising involuntarily for deeper trance.
Application: Fun, tactile technique for deepening hypnosis.

38. Chakra Focus Induction

Unique Focus: Focusing on chakras to induce relaxation or balance.
Application: Ideal for those interested in energy work or spiritual hypnosis.

39. Metaphor-Based Induction

Unique Focus: Using metaphors to lead the mind into trance.
Application: Particularly effective for creative individuals or those who think in abstract terms.

40. (Ericksonian)

Unique Focus: Overwhelming the conscious mind with confusing or paradoxical statements, which causes the subconscious to take over.
Application: Great for bypassing resistance and for those familiar with Ericksonian hypnosis.

41. Ego Strengthening Technique

Unique Focus: Strengthening the subconscious through positive reinforcement and affirmations.
Application: Ideal for building confidence, resilience, and self-worth across a range of topics.

  42. Mindfulness-Based Hypnosis

Unique Focus: Combining mindfulness (present moment awareness) with hypnosis techniques.
Application: Can be used for stress management, focus, and emotional regulation.

43. Reframing Technique (NLP)

Unique Focus: Changing the meaning of experiences by altering perspective.
Application: Especially useful for changing limiting beliefs or negative thought patterns.

44. Double Induction

Unique Focus: Using two simultaneous stimuli (e.g., audio and visual) to overload and relax the mind.
Application: Effective for people who are more resistant to traditional inductions or need a quick trance state.

45. Zone of Excellence Visualization

Unique Focus: Mentally placing oneself in a ‘zone of excellence’ where optimal performance happens.
Application: Useful for athletes, performers, or anyone looking to improve mental focus and peak performance.

46. VAK Dissociation Technique (NLP)

Unique Focus: Using Visual, Auditory, and Kinesthetic elements to dissociate from negative emotions or states.
Application: Effective for breaking negative patterns or dealing with difficult emotions.

47. Circle of Confidence

Unique Focus: Visualizing stepping into a ‘circle’ where you feel empowered and confident.
Application: Can be applied to confidence-building in any situation, from public speaking to social interactions.

48. Handwriting Analysis Hypnosis

Unique Focus: Analyzing handwriting to reveal subconscious patterns and then altering them with hypnosis.
Application: A unique, rarely mentioned method that combines graphology with hypnosis for personal insight and change.

49. Timeline Therapy

Unique Focus: Moving back and forth along a mental timeline to alter perceptions of past events and future outcomes.
Application: Effective for healing past trauma, overcoming limiting beliefs, or improving future outcomes.

50. Color Breathing Visualization

Unique Focus: leverages the psychological impact of color and breathwork allowing individuals to choose and engage with the colors they feel most resonate with their current needs.

Applications: Emotional Healing: Used to soothe emotions like anxiety, anger, or sadness by visualizing the release.

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Are You Ready to Transform Your Life with Self-Hypnosis?”

With these 50 techniques, you’ll find the perfect method to create
the change you’ve been looking for.
Let’s get started!

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Legal Disclaimer Notice: The materials in this manual are the author’s opinions and understanding of hypnosis. Always be sure to work within your realm of practice. Neither the author nor the American School of Hypnosis are responsible in any way, shape or form for any loss or liability caused by utilization of any of the information presented in this publication. We are not medical or mental health practitioners and these scripts were created as a helpmate to your practice.