Insomnia: Self Hypnosis for Sleep

Mrs Ericson’s Induction

A Simple Self-Hypnosis Exercise to Help You Sleep

Falling asleep can feel difficult when your mind is busy or your body feels tense. Thoughts may keep looping, or you may feel restless even when you are tired. This simple self-hypnosis exercise is designed to gently calm your mind and body by guiding your attention step by step. It uses focused awareness of what you can see, hear, and feel to bring you fully into the present moment. With practice, many people find it helps them relax deeply and drift into sleep more easily.

Step 1: Get Comfortable and Choose a Focus Point

Begin by making yourself as comfortable as possible. You may be lying in bed or sitting in a quiet place. Adjust your position so you feel supported and relaxed. Once you are comfortable, choose a single object or spot to focus on. This could be something simple, such as a corner of the door frame, a light switch, a picture on the wall, or any small detail in the room.

Gently rest your eyes on this spot. There is no need to stare or strain. Just allow your attention to settle there naturally.

Now, begin noticing four different things about this object or spot. It is important that you use the exact wording described below, repeating each statement silently in your mind.

For example, you might say to yourself:

“Right now I can see the light switch is white.”

“Right now I can see a shadow along the edge of the switch.”

“Right now I can see the switch is square in shape.”

“Right now I can see the switch is in the off position.”

Take your time with each statement. Say them slowly and clearly in your mind. Once you have completed four statements, pause briefly. That completes the first part.

Step 2: Notice What You Can Hear

Next, shift your attention to sounds around you. Do not try to change or block any noises. Simply notice them as they are. Again, you will make four statements, each starting with the same phrase.

For example:

“Right now I hear the sound of the air conditioner.”

“Right now I hear the ticking of a clock.”

“Right now I hear voices in the next room.”

“Right now I hear cars passing outside.”

Each time, mentally repeat the phrase before naming the sound. If it feels difficult to find four different sounds, you may repeat one you already mentioned. However, try your best to notice four distinct sounds if possible.

Step 3: Notice Physical Sensations

Now bring your attention to how your body feels. Focus on physical sensations, one at a time. These might be subtle or obvious. Again, repeat each observation silently in your mind using the same wording.

For example:

“Right now I notice the feeling of my hand resting on my lap.”

“Right now I notice the weight of my body on the bed.”

“Right now I notice the warmth of the blanket.”

“Right now I notice the gentle movement of my breathing.”

Repeat this process four times. Move slowly and calmly, allowing your body to relax a little more with each statement.

Step 4: Repeat the Process With Three Observations

Once you have completed all three sections, return to the beginning. Focus again on the same visual object or spot you chose earlier. This time, you only need to notice three things instead of four.

Three things you can see

Three things you can hear

Three things you can feel

Use the same phrases and move through each sense calmly and steadily.

Step 5: Reduce to Two, Then One

Repeat the entire sequence again, but now find only two things for each sense. After that, repeat once more, noticing just one thing you can see, one thing you can hear, and one thing you can feel.

At this stage, you may notice that it becomes harder to find new details. That is completely normal. If needed, you are allowed to repeat something you noticed earlier. Still, try to observe something slightly different if you can. You may be surprised by how many subtle details you begin to notice as your awareness deepens.

Letting Sleep Happen Naturally

As you move through this exercise, your breathing will often slow, your muscles may soften, and your thoughts may become quieter. There is no need to force sleep. Simply continue the process gently. Many people find they fall asleep before finishing the final round. If not, you can repeat the exercise again or allow your mind to rest quietly.

This self-hypnosis technique is simple, safe, and effective when practiced regularly. Over time, it can become a comforting routine that signals to your mind and body that it is time to rest.

The original content is published on Overcomingpain