Visualization, or imagery, is the way you form pictures in your mind. If possible, the images should incorporate your sense of smell, taste, touch, sound, and sight. Imagination and visualization are two sides of the same coin. Imagery is the language that the subconscious mind understands. Therefore, to become proficient in self-hypnosis, you need to refine your visualization skills. Rather than explain the method to you, I want you to experience it first-hand.

For a moment, close your eyes and recall a scene from your life that was happy, peaceful, beautiful, and safe. Try to remember what you were wearing, what the weather was like, what foods you ate, how the environment felt (warm, chilly, windy), and what emotions you were feeling. If you’re at the beach, see the blue sky, smell the salty ocean, feel the cool breeze on your cheeks, hear the waves as they break on the shore, and taste the slightly burned marshmallows.

The better you are at creating vivid  mental images, the more effective your post-hypnotic suggestions will be for you. When you fully relive an experience, your body believes the experience is occurring in real time. Therefore, when you are hypnotized, not only will your subconscious mind accept the suggestion, but your body will, as well.

If you are feeling stressed or anxious at this moment, close your eyes and imagine the stress as long, black strands of fuzzy wool, and that with every deep breath, the strands fly out of your chest, your throat, your head, and with each strand that leaves your body, you feel more calm and relaxed.

Let’s begin another exercise. You will need a timer and a quiet room (it could be your bathroom). Don’t panic! This is a very short exercise, and will only take five minutes of your time. You deserve five minutes (at the very least), so no excuses.

At some point today, I want you to sit in your quiet place, set the timer, close your eyes, and practice your focused breathing technique.

While you breathe, in and out, I want you to think of your mind as a blackboard with lots of scribbles all over it. Now imagine a magic eraser cleaning the board and leaving it empty. No more thoughts. Just the sound of your breathing. In and out. In and out. So quiet and peaceful. The world around you no longer exists. The slate in your mind is wiped clean. Visualize that blank blackboard. Focus on your breathing and nothing else.

When the timer goes off, I want you to notice how refreshed and relaxed you feel. How serene you feel. How much better prepared you are to take on the rest of your day. You may feel irritated at me for only giving you five minutes.

But that’s a good thing.

Because if five minutes can make you feel better, imagine how relaxed you will feel after 10 minutes…20 minutes…30 minutes.

This relaxation technique utilizes deep breathing and visualization, and prepares you for the next step, which is meditation. Researchers have proven that by practicing this technique for just 20 minutes each day, you will experience some of these benefits:

• Enhanced energy and strength
• Reduction in stress and tension
• Decrease in high blood pressure
• Improved immune system
• Lower levels of blood lactate, thus reducing anxiety attacks
• Increased production of serotonin, which influences mood and sleep
• Increased memory and concentration

But, even if you can only spare five minutes a day for now, you will still notice an improvement in your attitude and a reduction in your stress level.

Rome wasn’t built in a day. Everyone has to start somewhere. I truly hope you can find five minutes for yourself. I promise you, the world will not collapse.

Where to go from here:

• Read the next article in this series: “Self-Hypnosis and Meditation”
• Reread the previous article: “Self-Hypnosis and Focused Breathing”
• “Creative Visualization“
• “Creative Visualization for Beginners“
• “Creative Visualization: Using Imagery and Imagination“