Birth Relaxation Kit

How To Self-Hypnotize (in 8 easy steps)

0 Comments 16 April 2012

Welcome to the Bring Birth Home resident expert series. This is the fifth of six guest posts from Mavi Gupta, M.D., C. C.Ht. Board Certified Physician, Headache Specialist and Hypnotherapist & Jeremy Dyen, C.Ht. Certified Hypnotist, professional musician and teaching artist.

Part 1: What Hypnosis Is (And What It Is Not)

Part 2: Hypnobabies Review

Part 3: Birth Hypnosis Case Study

Part 4: 7 Tips for Successful Hypnobirthing

After you’ve read the 8 steps to self hypnotize, find the email form below. If you’d like to learn more about Mavi and Jeremy’s product, the Birth Relaxation Kit, enter your email, and you will be redirected to a more in-depth presentation about birth hypnosis and the Birth Relaxation Kit. You’ll also receive more high quality free information about birth hypnosis.


The hypnobirthing tip you will hear us repeat time and time again is practice daily.

The great thing about practicing hypnosis is that it involves sitting or laying down, getting completely relaxed and opening yourself up to positive suggestions for a comfortable birth. It’s really easy.

When starting out with hypnosis, it’s usually most effective when done with a practitioner, a recording or a script.

This is because hypnotherapists are trained and experienced to provide the right hypnotic tone, deepeners (visualizations that get you deeply relaxed), pacing, phrasing, cues and suggestions.

After you have practiced hypnosis regularly, you will be able to hypnotize yourself.

In fact, our goal is for you to be able to enter a deep state of relaxation on your own, and eventually do it instantaneously using cue words.

We know hypnosis is just a natural state we all go in and out of daily (like when entranced by a movie or doing any repetitive task like the dishes).

So, we want to share an easy self-hypnosis session step-by-step so you can try it right away. Here goes…

Step 1:

Find a comfortable position either sitting or laying down.

Ideally you don’t want to fall asleep, but it’s perfectly okay if you do. Try to be in a quiet place where you won’t be disturbed for 20-30 minutes.

Step 2:

Decide on a goal for your session.

This will make your hypnosis more focused and effective.

Some suggestions are:

  • More restful sleep
  • Getting rid of fears or anxiety
  • Connecting with your baby
  • A healthy baby
  • Turning a breech baby
  • Comfortable birth / no pain
  • Easy birth
  • Shorter birthing time

Deciding on the focus of your session will allow your subconscious mind to work on a goal.

Step 3:

Pick a small focal point to stare at in the room, or alternatively close your eyes.

Take in a couple of slow, deep breaths through your nose and exhale through your mouth. Try breathing in to the count of 4 and release to the count of 8. With each inhale, focus on pure intentions and feelings–positive energy. As you exhale, release any stress or tension you have anywhere in your body.

Continue breathing this way, echoing phrases like, “deeply relaxed” or “releasing tension” silently to yourself. If your eyes are open, eventually let them close.

Step 4:

Visualize your body getting lighter and lighter.

You may want to envision your body filling with warmth and light as you inhale. Let that light spread to different parts of your body–your toes, shoulders, feet, calves, thighs, hips, stomach, face, head–and of course, to your baby.

Step 5:

Imagine yourself at the top of a flight of 10 stairs, leading to an oasis of water.

Tell yourself that you are going to descend the stairs, counting each step down, starting from 10. Picture each number in your mind as you descend the stairs.

After each number you feel yourself drifting further into the deep relaxation. When you get to the fifth step, feel the deliciousness of the water on your feet.

Tell yourself silently that you are entering the oasis.

When you descend the last five steps, feel the water getting higher and higher up your body until you are submerged, completely relaxed and at peace.

Step 6:

At the bottom of this oasis, you can address your hypnotic goal by imagining a box that you can swim to. Inside the box is your goal.

For example, if you want to let go of your fear of a painful birth, imagine yourself swimming to the box and opening it.

Inside, you see yourself birthing comfortably and easily. Notice that your face is serene and your body relaxed.

While opening the box, silently tell yourself “I birth without fear…completely relaxed and comfortable,” or some affirmation(s) related to your goal.

Be sure to use only positive statements. For example, we say, “birth comfortably,” rather than, “birth without pain.”

Repeat your statements several times.

Step 7:

Now swim back to the stairs and begin to ascend them.

Feel the water become lower and lower until you reach the fifth step. Pass the stairs and feel the steps under your feet. As you continue to climb, carry that feeling of peace that you discovered in the oasis.

Step 8:

When you reach the tenth step, open your eyes as you return to a fully conscious state feeling totally refreshed and relaxed.


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About Our Featured Experts

Mavi Gupta, M.D., C. C.Ht.
Board Certified Physician, Headache Specialist and Hypnotherapist. Mavi is a graduate of The Massachusetts Institute of Technology in Cambridge, Massachusetts and The University of Tennessee College of Medicine in Memphis, Tennessee.

Jeremy Dyen, C.Ht.
Certified Hypnotist, professional musician and teaching artist. Jeremy is one of the most sought after keyboard players in Philadelphia. He has recorded on John Legend’s Grammy award winning cd, Get Lifted. He’s performed with G-Love, Digable Planets, Zakir Hussain, and has shared the stage with numerous national acts.

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