THERE are several stages in self-hypnosis.

The first is to get yourself into the trance state by creating a focus of attention.

You can stare into the flickering of a candle flame, or a black dot on a white background, until the eyes tire.

A more common method is to be seated comfortably with eyes closed, and concentrate on the breathing.

"Notice the sensations as you breathe in and out. Sensations in the muscles," says hypnotherapist George Houguez.
"Notice also the difference in the temperature in your in-breath and out-breath. The moisture content. The sensations at the back of your nose. Sensations in your chest cavity."

During this stage, your awareness would slowly drift away from external influences and distractions towards a more internal awareness.

The next stage is to deepen the trance by becoming more relaxed.

Then, the self-therapy part of the process takes place, where you give yourself suggestions.

These post-hypnotic suggestions are the things that you want to tell yourself when you're fully awake.

They are often "I" statements focused on what is wanted.

In his talk, Houguez used his personal goal of wanting to become a more understanding and tolerant father to his teenage daughter, who had a habit of not picking up after herself, as an example.

His direct suggestion is "I am a good father. I am tolerant and understanding".

When in a trance, while repeating his suggestion, Houguez would visualise himself walking past his daughter's room and seeing all the mess inside -- strewn clothes, unwashed plates, junk food packets.

He creates this scenario in his mind, but with a personal aim of being more tolerant.

If visualisation triggers one to be angry and frustrated, metaphors can be used as substitutes, says Houguez.

One which is relevant to Houguez's case is that of a father bird nursing his young in the nest. The young would eventually grow independent and fly away.

"Maybe that's more accessible -- a young bird -- because I'm not talking about my daughter. I'm recognising a process that goes on in Nature that allows me to be understanding."

The last component of self-hypnosis is the waking up bit, where you will yourself back to awareness while retaining the beneficial effects of the post-hypnotic suggestions.

As one, while in deep relaxation, can doze off during hypnosis, Houguez suggests setting 15 minutes on the timer.

Practice makes self-hypnosis a more familiar and easy process, he adds.