Did you take a shower this morning? Great. And when was your last inner shower? Well, it’s time to move on to self-hypnosis.

Self-hypnosis consists of applying the various tools of the Méthode Dolfino® to yourself.

Most techniques adapt easily to self-hypnosis. Since you know how to guide another person into an altered state of consciousness, you can do the same for yourself. This is the moment to put all your new knowledge to work for you right now.

Self-hypnosis is an easy and privileged way to access your own Young Me. It lets you connect directly to its strengths. Self-hypnosis allows you to eliminate unwanted programming and establish desirable behaviors, attitudes and states of mind. This lets you attract what you want into your life and change your reflexes, attitudes and behaviors so they align with what is best for you. In this sense, your explorations in self-hypnosis will benefit you in:

• Creating your own reality by bringing your projects to life and reaching goals that matter to you
• Lightening the emotional imprints left by painful experiences
• Modulating your stress reactions, your emotions and your moods
• Boosting your performance at work, in your studies or in a sport
• Optimizing your self-control, your focus, your alignment and your motivation
• Cultivating abundance in all its forms across the different areas of your life.
• Building healthy life habits, adopting a positive attitude or developing new skills

The maximum effectiveness of a self-hypnosis session is usually 5 to 8 minutes: so favour short sessions.

Being rested and, ideally, in a calm and pleasant state of mind

Choosing an induction and a deepening that respect your usual pace of entering trance

Before starting the session, thinking about the tools, metaphors and techniques best suited to your goal

Closing your eyes quickly after your focalization. Cut off in this way from direct observation of your outer environment, you encourage your imagination to create the elements you’re going to use

Speaking out loud and making generous use of images, sounds, internal sensations or even smells (VAKOG) to maximize the effectiveness of your self-hypnosis session

Doing your self-hypnosis session right when you wake up or just before falling asleep, so as to be in the highest state of receptivity; these are moments when your unconscious is very close by...

Setting seriousness aside and having fun! Indeed, if you adopt a stern, authoritarian attitude, your Young Me will show its rebellious side, which won’t work in your favour in easing your progress

Letting your intuition guide you. If phrases, words or ideas come to mind during your inner exploration, embrace them without hesitation! Your unconscious knows what’s good for you. It’s already at work.

As mentioned earlier, fuses are meant to frame your experience. Indeed, they aim to ensure everything unfolds for your greater well-being, taking your wishes for the session into account. They are, in fact, suggestions given to the unconscious before entering trance. As the trance state deepens, the fuse acts as a guardian along the road of trance, allowing your Rational Me to instantly return to its post should anything arise that doesn’t align with your values or with what is good for you.

In your self-hypnosis agreement, it’s therefore essential to bring your safeguards and your goal into congruence. In doing so, you create an even more coherent path forward for your Young Me. The variety of safeguards is immense. That said, here are the ones most often used, whether in self-hypnosis or in guide-guided mode:

Safeguard to limit time. Given that the perception of time is often distorted in a state of trance, you could add a safeguard of this type to your self-hypnosis agreement: “I return to my ordinary state of consciousness, naturally, after 20 minutes.”

Safeguard to stay in the present moment. This safeguard is essential to avoid slipping into a regression toward the past, because without a third person present, you could have trouble returning to your ordinary state of consciousness in full comfort.

“I stay only in the present during this experience.”

Safeguard against being disturbed by possible noises. This kind of safeguard is very useful when your neighbor starts mowing the lawn at exactly the wrong moment, or your beloved dog spots a squirrel, or your phone’s silent mode isn’t turned on. Example: “The surrounding noises let me go even deeper into trance.”

Safeguard ensuring that a pain stays in place if it’s an alarm from your body about a more serious issue. Example: “The pain will go away if and only if it’s good for me.”

Safeguard to return in case of an emergency. Example: “In case of an emergency, I return quickly and comfortably to my ordinary waking state.”

Often, outside help is essential for working through highly emotional material. Also, on certain occasions, it’s difficult to identify the origin of a problem and, as a result, to choose the best strategy. In such cases, the help of a third party can definitely increase your chances of success.

Although some techniques are more complex to apply on yourself, with experience, you will definitely get there. That said, if time is pressing, it’s then better to ask for the support of another Méthode Dolfino® guide.

Moreover, although self-hypnosis is an extraordinary approach, it isn’t recommended for people living with a chronic or severe mental health condition. That said, it remains a powerful tool for those who wish to bring more joy and balance back into their emotional world. Self-hypnosis is also an excellent complement for people already being supported in a process aimed at restoring their emotional and psychological well-being.

In self-hypnosis, you choose your preferred type of induction. Several inductions are available in audio format on the Dolfino website. After that, use the same techniques as when you guide someone else. The idea is to experience it as an inner journey of visualization or meditation, a bit like telling yourself a story. The procedure to follow is fairly simple:

This will remain valid indefinitely and can be amended as needed. Make sure to add the appropriate fuses as seen previously (to limit time, to stay in the present, for an emergency return, etc.)

Follow the four steps of induction into trance by focusing on your thumb (focalization, ratifications, double binds, deepening).

Guide yourself out loud according to the work desired and the technique chosen.

Since time slips away at a pace beyond our control when we’re in a state of trance, we might as well make the most of it. Time distortion lets you make time pass at whatever speed you need. So each second or minute can represent the passing of a day, a month, a season, or even several years. This use of a distorted perception of time can be a technique in itself to make the most of your afternoon nap, or to make a long drive feel like a fifteen-minute trip. Time distortion can also take place at the heart of any technique in order to:

Give the unconscious time to accomplish everything it needs to do

Grow a tree, a garden, a field, etc., and enjoy the harvest

Take the time to test a multitude of options in record time

“For this time distortion, each minute equals one hour.”

• On your arm or your thigh, set up a time-distortion dial

Simply trace a circle with your fingertip to act as a dial.

• With your index finger, trace spirals as if turning the hands of the imaginary dial clockwise

Visualize the problem in your body in a pictorial way, that is, symbolically (for example, a stomach ulcer could be visualized as a hole in a balloon).

Call on Mini-Mes with varied skills to improve the situation (firefighters, workers, a band of craftspeople, singers, etc.).

Visualize all the Mini-Mes at work and enjoy the final result. Apply a time distortion if needed to speed up the process.