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and relaxed. If you are one of these people, begin your self-hypnosis practice by getting nicely relaxed. Take your time. This is not something you want to rush.

The time involved for the relaxation phase of your self- hypnosis induction can vary from half an hour to just a few seconds. It is an important part of the induction and should not be slighted. As you get better and your skill increases you will recognize deeply relaxed states, and you will be able to achieve them in a surprisingly short time. But as a beginner, take your time. It will be time well spent.

A very popular method of deep relaxation is the Jacobson Progressive Relaxation procedure. This involves tensing each of the major muscle groups of your body (foot and lower leg on each side, upper leg and hip, abdomen, etc.). Tense the muscle group for a few seconds, then let go.

2. Deepening Procedures

Once you have completed the relaxation phase of your self-hypnosis induction procedure, you can begin to deepen the relaxed state. At some time between the deep relaxation and the deepening procedures you will move into a hypnotic state. You probably won't know it, especially as a beginner, but it will happen sooner or later.

One of the first hurdles a beginner must get over is the compulsion to "watch for it." That is, you will keep waiting for hypnosis to happen, for some change in your awareness or the way you feel that will say to you, "You're hypnotized."

Watching for hypnosis will definitely get in your way if you don't get it out of your mind. Going into a hypnotic state is, in this respect, similar to going to sleep. If you try to catch yourself going to sleep – if you try to be aware of

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