How to Hypnotise Using Progressive Relaxation

This is one of the classic techniques of deep relaxation. It can be used simply as a relaxation exercise, a de-stress session (with yourself or with others), or indeed as a hypnotic induction. Most hypnosis courses teach this method as one of the first inductions they teach.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• To be seated in a quiet room, free from distractions
• To be reasonably alert (or you may fall asleep)

1. READ THE WARNING!!!!! I'll repeat it here:
   
   "If you have high blood pressure or other heart condition then DO NOT sit there 'busting a gut' squeezing all your muscles as instructed below. You can do the progressive relaxation by just imagining each part of your body relaxing in turn - perhaps imagine some nice warm sun on each body part."

2. Loosen any tight clothing. Perhaps undo or take off your shoes and wriggle your toes around a bit.

3. Close your eyes: it will be easier to use your imagination in the next step.

4. Center your balance: in other words slightly move your body backwards and forwards, side to side, in ever decreasing movements until you feel centered. (Check out the first tip if you are finding this difficult!)

5. Now, imagine the scalp of your head is tense ... try and tense it a bit further than it was ... hold for 2 or 3 seconds ... and then let go. Now frown, that's it ... hold for 2 or 3 seconds and release ... let go. Now tense your eyebrows and scrunch your eyes ... hold for 2 or 3 seconds and release ... let go.

6. Repeat this tensing and 'letting go' for the rest of your body, progressing down to your jaws (don't clench your teeth too hard), your neck, shoulders, arms, hands, stomach, groin, legs and feet. Really focus on the 'letting go' bit and don't tense too much ... just enough so you can tell the difference between tension and relaxation.

7. At the end of this sequence tense your whole body once ... hold for a few seconds and then just let all that tension go and imagine a beautiful scene with your imagination. Stay like that for a few minutes ... 2 will do and then gently open your eyes.

Tips & Warnings

• As an aid to finding your center of balance you might find this more helpful ... imagine that gravity is a waterfall gently falling on your head. The goal is to ensure that this imaginary spray of gravity is evenly distributed as it falls off your head. For example, if you are leaning to far forward, even slightly, the flow of gravity will be down your back. If you are leaning to far back, the flow of gravity is down your front. Adjust your body position until it is evenly distributed!
• The idea here is to bring to your conscious awareness the difference between tension and relaxation. The brain works on difference. By exaggerating the difference you are teaching yourself to be aware of tension and what it feels like to relax.
• Don't overdo the tensing - you just need enough to tell that you are now more tense than you were .... and then let it go.
• If you have high blood pressure or other heart condition then DO NOT sit there 'busting a gut' squeezing all your muscles. You can do the progressive relaxation with by just imagining each part of your body relaxing in turn - perhaps imagine some nice warm sun on each body part.

Resources

• Excelent YouTube Progressive Relaxtion exercise
• Wikipedia definition of Progressive Muscle Relaxation
• Standord University FAQ on Stress
• More information on learning how to hypnotise