Betty Erickson's Self Hypnosis Technique

Note: The technique described in this article is attributed to Elizabeth (Mrs. Milton) Erickson. I have seen it presented with a number of variations. It appears here in the form that I have used it and have found it both easy to master and highly effective.

Some Basics Premises

This self hypnosis method is based on the following premises. While there are a number of counter-examples to these notions, they will be of value in understanding and utilizing this process.

An "altered state" of consciousness occurs when you process information outside of your primary representational system.
Hypnosis is a state of concentrated, focused attention.
Going into hypnosis involves turning your attention away from external experience and directing it internally.
You can trust your unconscious mind.
Understanding by the conscious mind is not necessary for change.

Let's consider these ideas one at a time.

Representational Systems and Altered States

We process information (that is, we think ) in pictures, sounds and feelings. In Neuro linguistic Programming, these sensory modalities are referred to as representational systems.

V - The Visual System - The external things we see and the internal images that we create. This includes remembered images ("What does the White House look like?"), constructed images ("What would it look like if it were painted with red and yellow stripes?"), as well as "live" things we see about us.
A - The Auditory System - The external things we hear, the internal sounds that we create. This includes remembered words or sounds ("Think of the Star Spangled Banner"), imagined words or sounds ("Imagine the Star Spangled Banner played on accordions"), "Self Talk", etc. as well as all of the "live" sounds around us.
K - The Kinesthetic System - The things we feel. These can be actual physical sensations or imagined ones. Can you imagine being on a beach and feeling sand between you toes?

Most of us have developed greater proficiency with one or the other of our representational systems though we each use all three of them. Since this is the case, an individual who "thinks" in images wouldn't experience an altered state of consciousness simply by visualizing. However, if that same individual were to experience a preponderance of feelings or sensations, this would be unusual - an alteration of their state of consciousness. When we talk about altered states, what we're really referring to is processing information in a different manner than usual.

Focused Attention

Stereotypical images of hypnotists holding watches or otherfixation devices for clients to stare at are the result of this understandingabout hypnosis. If you've ever had the experience of becoming so involved intelevision or a piece of music or a book, you've experienced this "naturally occurring hypnotic state"

"Going Inside"

The experience of hypnosis is typically an inwardly focused one in which we move away from the environment around us and turn our attention inward.

You can Trust your Unconscious Mind

You unconscious mind is "chock full" of resources. In your lifetime of experience, it has learned a great deal and can apply that learning for youin hypnosis. Your conscious mind can only process so much information at one time. Yourunconscious mind is not so limited. It can think holographically and is capable of finding better solutions for you than your conscious mind. This process is designed to take full advantage of the power and resourcefulness of your unconscious mind.

Understanding by the Conscious Mind is not Necessary for Change

In many self-hypnosis procedures, the participants enter a trance and then give themselves suggestions. It seems to me that if my conscious mind knew what to do about the issues that I'm using self-hypnosis for, then there wouldn't be a need for hypnosis in the first place. In fact, it's often the case that our conscious mind gets in the way. It is the conscious mind that says "I can't ..." or "I don't know how to ..." or "I'm not smart enough ... ". Some people are surprised to hear this, but consider that if you hear your "self talk" then it isn't unconscious. The process described below is designed to keep the conscious mind occupied so that it won't interfere while your unconscious mind is doing the work.

The Self Hypnosis Technique

Find a Comfortable Position - Get a position that you will be able to maintain easily for the time you are going to be doing this process. It can be sitting or lying down, though sitting is recommended to prevent you from falling asleep. Get yourself centered, just looking in front of you and breathing slowly and easily. Let yourself relax.
Time - Determine the length of time that you intend to spend and make a statement to yourself about it such as "I am going into self hypnosis for 20 minutes ... " (or however long you want) You will be delighted to discover how well you "internal clock" can keep track of the time for you.
Purpose - Make a second statement to yourself about your purpose in going into self hypnosis. In this process, we allow the unconscious mind to work on the issue rather than giving suggestions throughout, so our purpose statement should reflect that fact. Here's how I say it: "... for the purpose of allowing my unconscious mind to make the adjustments that are appropriate to assist me in _____________ ." Filling in the blank with what you want to achieve such as "developing more confidence in social situations." I know that the text is "wordy" but that's how I got it from John Grinder. The actual words aren't nearly as important as the fact your statement acknowledges that you are turning this process over to your unconscious mind.
Exit State - Make a final statement to yourself about the state that you want to be in when you complete the process. Typically in hypnosis, we have heard the idea that you should come back feeling "wide awake, alert and refreshed", but in the real world that may not be what you want. For example, if you are doing your self hypnosis before bedtime, you may prefer to come out of it "relaxed and ready for sleep". If you're doing it before some project you may want to come out "motivated and full of energy". Simply say to yourself, "... and when I'm finished, I'm going to feel __________".
The Process -The diagram below can assist you with this. If your web browser doesn't support graphics, Click here for a text-based version of the diagram.

The process

The "external" part.

Looking in front of you, notice three things (one at a time) that you see. Go slowly, pausing for a moment on each. It is preferable that they be small things, such as a spot on the wall, a door knob, the corner of a picture frame, etc. Some people like to name the items as they look at them - "I see the hinge on the door frame". (If you don't know the name for the thing, try "I see that thing over there."). These three visual references are represented in the diagram by the 3 V's (Visual) in the top line.
Now turn your attention to your auditory channel and notice, one by one, three things that you hear. (You will notice that this allows you to incorporate sounds that occur in the environment rather than being distracted by them. This is represented by the 3 A's (Auditory) on the diagram.
Next, attend to your feeling and notice three things sensations that you can feel. Again, go slowly from one to the next. It's useful to use sensations that normally are outside of your awareness, such as the weight of your eyeglasses, the feeling of your wrist watch, the texture of your shirt, etc. This is represented by the 3 K's (Kinesthetic) on the diagram.
Continue the process using two Visuals, then two auditory and then two kinesthetic. In the same manner, continue (slowly) with one of each. You have now completed the "external" portion of the process.

Now it's time to begin the "internal" part.

Close your eyes. Bring an image into your mind. Don't work too hard at this. You can construct an image or simply take what comes. It may be a point of light, it may be a beautiful beach, or it could be a pizza pie. If something comes to you just use it. If nothing comes, feel free to "put something there". Name it as you did above. This is the first V on the "internal" side of thediagram. (I tend to see King Ludwig's castle in Bavaria ... don't ask me why.)
Pause and let a sound come into your awareness or generate one and name it. Although this is technically the internal part, if you should hear a sound outside or in the room with you, it's OK to use that. Remember that the idea is to incorporate things that you experience rather than being distracted by them. Typically, in the absence of environmental sounds, this is where I hear the sound of a Mariachi band. (Again, don't ask.) This is represented by the first A on the internal side of the diagram.
Next, become aware of a feeling and name it. It's preferable to do this internally - use your imagination. (I feel the warmth of the summer sun on my arms) However, as with the auditory, if you actually have a physical sensation that gets your attention, use that. This is the first K on the internal side of the diagram. Repeat the process with two images, then two sounds, then two feelings. Repeat the cycle once again using three images, three sounds, and threefeelings.
Completing the Process - It is not unusual to "space out" or lose consciousness during the process. At first some people think that they've fallen asleep. But generally you will find yourself coming back automatically at the end of the allotted time. This is an indication that you weren't sleeping and that your unconscious mind was doing what you asked of it.

Note: Most people don't get all the way through the process. That's perfectly all right. If you should complete the process before the time has ended, just continue with 4 images, sounds, feelings, then 5 and so on. As for your goals, trust that your unconscious mind is working for you "in the background" while you're doing the process.

Regular Practice will Yield Better and Better Results.

Self Hypnosis Diagram
For non-graphic browsers
V V V
A A A
K K K
V V
A A
K K
V
A
K

External

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Internal

V
A
K
V V
A A
K K
V V V
A A A
K K K

Use your browser's Back key or click here to return to the process instructions.