Developing the skill of self-hypnosis involves the Law of Association and the Law of Repetition. You learn to associate a (pleasant) physical sensation and a (positive) emotional state with self-hypnosis, which you have identified using a key word or words for each. By repeating these key words to yourself, you prepare yourself to enter the state of hypnosis.
As you enter the state of hypnosis. You become deeply relaxed, and you associate this state of relaxation with hypnosis, along with the pleasant physical sensation and positive emotional state. By gently inducing the state of hypnosis, you allow your body to rest and relax, and you allow your mind to become clearer, recognizing and releasing negative emotions and feelings of stress.

1.	Settle yourself in a comfortable position in a place where you know that you will be undisturbed for the length of time that you feel that you will need.
2.	With your arms and legs straight out (not crossed), set your intention for your hypnotic state.
3.	Using your physical key word, concentrate on your hands, allowing yourself to feel this sensation in your hands. Then allow this sensation to progress to the rest of your body, and as you allow this sensation to progress throughout your body you become aware that your breathing is becoming slower and deeper. As your breathing slows, your heart rate also slows. Each breath and each beat of your heart are more efficient, and your body responds by relaxing and releasing and residual tension that may have been present from the day.
4.	At this point you may wish to deepen your state by counting yourself down from 5 to 0, reminding yourself that you are going deeper with each count. You may also wish to visualize or imagine yourself going down a staircase of twenty steps, counting your way down the steps from 20 to 0, reminding yourself that you are going deeper with each step and that when you reach the bottom step at 0 you will be in a state of deep hypnosis.
5.	Once you have reached the state of hypnosis that you desire, you may wish to speak your suggestion to your self. The suggestion must be in the present, positive, and directed toward a specific goal or intention. Example: I am clearing my mind, allowing myself to focus more effectively on the tasks that are before me. Or: I am bathed in a golden light that is providing healing energy to the muscles in my lower back.
6.	Remind yourself that you may open your eyes at any time, that you are able to respond to any emergency and that non-important sounds will serve to take you deeper.
7.	When you are ready, bring yourself back out of hypnosis by counting yourself up from 0 to 5, with 0 being the state of deep hypnotic sleep. Going up from 1 , 2, 3, 4, becoming more awake, alert, and present in the room to 5 – eyes open , wide awake.