This simple self-hypnosis routine brings together a number of different psychological principles. You might feel a little bit drowsy immediately after doing this exercise, this is normal and will go away after a few minutes as you find your orientation. However, you should avoid driving until you are fully alert and focused.

Find a place to relax where you are unlikely to be disturbed. Assume a position in which you can comfortably relax, either lying down or seated. Choose a ‘trigger word’ which will help you to relax, such as ‘sleep’ or ‘relax’; you will repeat this at the beginning of each deep breath. Choose an affirmation or positive suggestion which you can repeat to yourself. If you don't have an affirmation begin by practising with something like "I am now becoming more calm, relaxed, and confident." Finally, choose a relaxing scene which you can imagine, perhaps lying on the beach or sitting in the garden. If a scene doesn't come easily to mind, simply imagine that you are being enveloped by a soothing, shapeless cloud of coloured mist.

Imagine that your body is divided into three sections which you will relax in turn: (1) from your waist down to your feet, (2) your torso and arms, (3) your head and neck.

Fractional Relaxation Induction

1. Close your eyes, take a few moments just to unwind, focus on your breathing, clear your mind and get comfortable.
2. Take a deep breath in. Hold your breath for about ten or fifteen seconds before letting out a deep sigh and relaxing your whole body. Say your trigger word as you exhale. Allow your breathing to return to normal for a few moments and just be aware of how relaxed your body now feels.
3. Breath in again, in the same way, and this time relax your lower body, from your waist down to your feet, as you exhale and repeat the trigger word.
4. Another deep breath, relaxing your chest, back and arms as you exhale.
5. Breath in again and relax your head, neck and face as you breath out.
6. Finally, another "catch-all" to dissolve any tension that might not have gone from body yet; relax your whole body again as you breath out. If you want you can also use this breath to imagine that you are expelling any emotional or mental tension. Take a few moments to settle and allow your breathing to return to normal, and your mind to become empty, tranquil and quiet.

Staircase Deepener

7. Now imagine yourself standing at the top of a flight of ten stairs or steps, at the bottom is your relaxing scene. Slowly descend the steps one at a time, counting from ten all the way down to zero as you do so. Let yourself just feel as if you are sinking down deeper toward a nice trance with each step you take. When you arrive at the bottom of the steps imagine entering into your relaxing scene. Take a few minutes to try to get a feel for the scene, take a note of the colours and shapes which you can see, and any sounds. Allow yourself to let go completely and enjoy the pleasant feelings of physical relaxation and mental calm.

Autosuggestion

8. Now, repeat your affirmation to yourself in your own time, for as long as you want. Remember to be aware of your internal tone of voice. When you are finished, take time to settle again and to enjoy the feelings of calmness and confidence which your affirmation has given you.

Hypnotic Emerging

9. When you are ready, count from one up to five. Open your eyes, clench your fists and give your arms and legs a shake to wake yourself up again.