How to Hypnotize Yourself Using the

Best Me Technique
Co-authored by Julia Lyubchenko, MS, MA
Last Updated: February 24, 2021 Approved

Hypnosis is not magic. It is a form of sustained, focused concentration in which you

become unaware of your surrounding as you focus your mind on other things.[1] Far
from being akin to sleep, hypnosis brings about a hyper-aware state. With the Best Me
technique of self-hypnosis, you will focus on creating virtual experiences that help you to
improve self-confidence, increase incentives to attain goals, and deal with anxiety or
trauma.

Method Method 1 of 4:
1 Getting Ready

1 Choose a time when you are not too sleepy. The goal is to withdraw
from the world so that you can focus on the visualizing succeeding your
goals. If you're too tired, you might just nod off instead.

2 Eat a light meal 1-2 hours beforehand. It can be hard to focus your
mind if you are either hungry or too full. Eat enough to give you energy for
meditation, but not so much that you are overfull.[2]
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3 Find a quiet place to practice the Best Me Technique. You want to find
a space where no interruptions or sudden noises will pull you back to the
world around you. A small, uncluttered space in your home is ideal.[3]

4 Make sure you will not be interrupted. Turn off your cell phone or
pager. If you have a land-line, turn off the ringer. Ask your family not to
interrupt you during your session.

Adopt a comfortable position. Sitting is best, as lying down may cause you
 to fall asleep. To best enter a state of hypnosis:[4]
5
• Choose a comfortable position for your legs. A classic meditative position
is to cross your legs, but you may prefer to kneel, lay your legs out
straight, or sit in a chair. Just be sure it is a position you can hold
comfortably.
• Keep your back straight. A straight back will help you to breathe deeply.
Sit in a chair if you find it difficult to keep your back straight without one.
• Place your hands where they will not distract you. You can place your
hands on your legs or put them together in a praying position, whichever
works best for you.

6 Breath steadily and deeply. As you prepare to employ the Best Me

technique, close your eyes and take a moment to simply breathe slowly in
and out. Focus on your breathing and nothing else. This will help to clear you
mind and prepare you to effectively enter a state of heightened
concentration.[5]
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Method Method 2 of 4:
2 Entering Hypnosis with the Best Me Technique

1 Go through the steps of the Best Me technique. Each letter in "Best

Me" corresponds to a step. It does not matter what order you do the steps
in (the order below is BESTME), or what words you use. It is important
however, that you include all the steps to ensure that you immerse every
aspect of yourself in the imagined experience.[6]
• B - Belief system
• E - Emotions
• S - Sensations and physical experiences
• T - Thoughts and images
• M - Motives
• E - Expectations

2 Choose your safe place (your "belief system"). Think of a real or

imagined place where you feel safe, calm, and happy.[7] You can
choose any place you like; there is no "wrong" place. It is, however, best to
stick with a place once you choose it, as this makes reaching a relaxed state
easier.[8] Common safe places include:
 • A beach
• A sunny park
• A spot you visited on vacation
• Your favorite room in your house, past or present
• A place you've seen in a picture

3 Imagine yourself in your safe place. This is the sensation and physical
experiences part of the process. Use all of your senses, not just sight. As
you imagine each detail of this safe place, let its calmness relax you.[9] For
example, if your safe place were a beach at sunset, you would concentrate
on:[10]
• The colors – the red and golds of the sunset, the blue of the water
• The sounds – the crash of the surf and call of the gulls
• The sensations – the wind on your skin and the warm sand beneath you
• Smells – the pure sea air with a hint of saltiness

4 Let the peacefulness of your safe place drive out negative emotions.
[11] Absorb the peace around you. Feel yourself becoming calm,

relaxed. Tell yourself: "I am calm. At peace."

5 Allow the calm of the space to drive away all thought. Thoughts will
inevitably flit through your mind at first. Don't fight them. Rather, gently
return your focus to your safe space. You are sinking into it and shutting
down. Sinking down and shutting down. Sinking down and shutting down.[12]
• If you have difficulty pushing away a negative thought, imagine putting the
image on a TV screen, then use a remote control to put it on mute, to
make it black and white, and to turn it off.[13]
• You can also imagine putting the image in a drawer and closing the
drawer.[14] In fact, get rid of it in any way you want. Just don’t set it on
fire or blow it up because it’s supposed to be relaxing.

6 Enjoy the peacefulness. You have no other motives, no desire to be

anywhere else, to do anything else. All you want is to exist free in this
place. To dream, to drift on and on, until you are completely in your own
personal paradise.[15]

7 Expect to sink deeply into your safe space. Don't worry about whether
you will achieve hypnosis. Expect to. Hypnosis is nothing but focus.
Focus on your safe space. Be there. As you enter it completely, you are in
 hypnosis. As the technique's creator writes, "The deeper you go, the deeper
you're able to go, and the deeper you go, the deeper you want to go, and the
more enjoyable the experience becomes."[16]

8 Repeat these steps as many times as necessary. Return to the

sensations of your safe space. Feel the peacefulness. Let thoughts fade.
Enjoy the space as you sink deeper and deeper, until you are completely in
your safe space.[17]

9 Associate your safe place with a word. Once you have created and
immersed yourself in your safe place, consider giving it a name. You can
then use this name, even when not in hypnosis, to bring feelings of calm and
relaxation.[18]

10 Conclude your session or move on to pre-experiencing or re-

experiencing. If you are still mastering self-hypnosis, or if your goal
was simply to relax and calm yourself, you can now emerge from your
session. Or, you can move on to pre-experiencing a goal in order to increase
confidence and incentive, or to re-experiencing past emotions in order to build
confidence and reduce anxiety.
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Method Method 3 of 4:
3 Pre-Experiencing Rewards of a Goal

1 Choose a goal. Focus on one goal per session. Pick a goal that is
important to you and which you are anxious about achieving. Imagining
yourself accomplishing the goal and receiving the ensuing rewards can help
to build confidence and provide the incentive to reach your goal.[19] The Best
Me technique can enhance performance geared towards many goals,
including:
• Academics
• Singing
• Dancing
• Athletics / getting in shape
• Creative writing
• Getting in shape
• Starting your business / achieving a work goal
• Losing weight or quitting smoking
2 Recreate the successful accomplishment of your goal using the Best
Me steps. From within your safe place, you will now imagine in detail the
accomplishment of your goal. The more detailed your scenario, and the more
steps it involves, the better.[20]
• Increase the incentive value of your recreation by imagining further
rewards associated with your goal, like the vacation you will take
afterwards.
• Consider pre-experiencing the rewards of sub-goals as well. For instance,
if quitting smoking, you might imagine the dinner you will treat yourself to
after one week, or a conversation where you proudly tell a friend you have
not smoked for a month.

3 Imagine yourself having accomplished your goal. Think of yourself

receiving a raise or your diploma, or the rewards for whatever you goal is.
Recreate the moment as fully as possible, just as you did in creating your safe
place. See it, hear, it, smell it, feel it. Think of precisely what you will do and
say; of what people around you will do and say.[21]

4 Feel the satisfaction and pride of achieving your goal. Think of the
admiring looks from friends and relatives. Think of what they will say to
you. Imagine how proud and happy you will feel. Allow yourself to fully
experience these emotions.[22]

5 Think of nothing else. If other thoughts intrude, gently push your

attention back to the scene you are acting out. Experience the
accomplishment of your goals so intensely that it feels as if you are willing it
into existence.[23]

6 Expect to succeed. Experiencing the accomplishment of your goal and

the attendant emotions, even if only in your mind, will create powerful
memories that help you believe you are headed towards certain success. This
will allow you to act confidently, expecting to succeed.[24]

7 Conclude your session by counting to five. Think to yourself that you

will gradually come back to the world around you by the time you reach
five.
• One – Begin returning.
• Two – You are happy, confident.
• Three – Coming back more and more. Focus on yourself – your breathing
 and the feel of the floor or chair beneath you.
• Four – Almost back. Become aware of the sounds and sensations in the
room where you are.
• Five – Open your eyes. You are back, feeling wonderful.
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Method Method 4 of 4:
4 Re-Creating Past Moods to Improve Confidence

1 Think of a moment when you felt confident and motivated. As with

your safe space, be as specific as possible. Where were you? What were
you doing? Who was with you?

2 Recreate the moment using the Best Me technique. Start by imagining

yourself in the past. What do you see? What do you hear, feel, smell?
What were you doing? Saying? Visualize the moment so clearly that it feels
as if you are willing it into existence.

3 Experience the emotion. As you allow yourself to sink into the scene
you have created, you will re-experience the emotion. Let yourself feel it
again as you relive the moment.[25]

4 Push away negative thoughts. When other thoughts intrude, gently

push them away and return to your scenario. If they persist, imagine
putting them on a TV screen and clicking off the TV, or putting them in a
drawer and shutting it.[26]

5 Believe you will succeed. Memories connected to strong feelings are

very powerful. Reliving this memory with its attendant emotions of
confidence and happiness will make you feel as if you are inevitably heading
for success. Embrace this feeling. Expect to succeed. Act, think, and feel as if
you cannot fail.

6 Associate the good feeling with a word. Once you have recreated this
experience, think of a word that describes it. Focus on that word while you
recall the scene and the feelings it creates. In the future, you will be able to
use this word to bring those feelings back when you need them.[27]

7 Count to five to conclude your session. You will gradually return to

your normal state of consciousness by the time you reach five.
 • One – Begin returning.
• Two – Focus on your emotions: happy, confident.
• Three – Focus on your breathing, the sensations of your body, the feel of
the floor or chair beneath you.
• Four – Become aware of the room around you. The sounds and smells.
• Five – Open your eyes. You are back, feeling confident of success.
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Tips

• It is better to use as few words as possible as you follow the Best Me

technique. The images, sensations, and feelings you experience are what are
most important.

• You may not achieve the deep state of focus you are seeking the first time, or
initially have success with pre-experiencing goals or re-experiencing
emotions. Keep trying. Like any skill, the Best Me technique takes practice.

• In addition to the Best Me technique, you may want to consider seeking the
services of a psychologist, counselor, or clinical social worker to help you sort
out your goals, deal with anxiety, and develop confidence.[28]

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 References

1. https://www.psychologytoday.com/blog/two-minute-shrink/201004/hypnosis-
underused-technique
2. http://life.gaiam.com/article/how-position-your-body-meditation
3. http://www.the-secret-of-mindpower-and-nlp.com/how-to-do-self-hypnosis.html
4. http://life.gaiam.com/article/how-position-your-body-meditation
5. http://www.the-secret-of-mindpower-and-nlp.com/how-to-do-self-hypnosis.html
6. http://link.springer.com/book/10.1007/978-1-4684-3581-8?no-access=true
7. Julia Lyubchenko, MS, MA. Certified Hypnotherapist. Expert Interview. 29 April
2020.
8. http://www.calmclinic.com/anxiety/treatment/visualization
9. Julia Lyubchenko, MS, MA. Certified Hypnotherapist. Expert Interview. 29 April
2020.
10. http://www.dbtselfhelp.com/ImagerySelfHelp.pdf
11. Julia Lyubchenko, MS, MA. Certified Hypnotherapist. Expert Interview. 29 April
2020.
12. http://link.springer.com/book/10.1007/978-1-4684-3581-8?no-access=true
13. http://www.dbtselfhelp.com/ImagerySelfHelp.pdf
14. Julia Lyubchenko, MS, MA. Certified Hypnotherapist. Expert Interview. 29 April
2020.
15. http://link.springer.com/book/10.1007/978-1-4684-3581-8?no-access=true
16. http://link.springer.com/book/10.1007/978-1-4684-3581-8?no-access=true
17. http://link.springer.com/book/10.1007/978-1-4684-3581-8?no-access=true
18. http://www.dbtselfhelp.com/ImagerySelfHelp.pdf
19. http://link.springer.com/book/10.1007/978-1-4684-3581-8?no-access=true
20. http://link.springer.com/book/10.1007/978-1-4684-3581-8?no-access=true
21. http://www.dbtselfhelp.com/ImagerySelfHelp.pdf
22. http://link.springer.com/book/10.1007/978-1-4684-3581-8?no-access=true
23. http://link.springer.com/book/10.1007/978-1-4684-3581-8?no-access=true
24. http://link.springer.com/book/10.1007/978-1-4684-3581-8?no-access=true
25. http://www.dbtselfhelp.com/ImagerySelfHelp.pdf
26. http://www.dbtselfhelp.com/ImagerySelfHelp.pdf
27. http://www.dbtselfhelp.com/ImagerySelfHelp.pdf
28. Julia Lyubchenko, MS, MA. Certified Hypnotherapist. Expert Interview. 29 April
2020.
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