Posted by on June 3, 2018

Self Hypnosis really helps you reach your goals and you can do it yourself and it is free. This program can be done in normal consciousness and you can also use self hypnosis which is taught at the sessions and you can learn it here. Online it might be harder to learn self hypnosis however all you need is a light feeling of ‘peace’ or ‘strength’ or feeling of ‘relaxation’ coming over you. Just say the script slowly and let the feelings come over you. The audio tracks also are self hypnosis. First we have the self hypnosis script followed by a Self Hypnosis Tool the part that provides the adjustments, for example visualizing yourself being a nonsmoker or seeing the costs of smoking. 

At a Hypnosis session you go much deeper and the Hypnotist guides you thru it. You can use self hypnosis for your daily life. First to bring your Inner Mind into your awareness and then you use a Tool to make the adjustments needed. During a session the Hypnotist gives you suggestions. With Self Hypnosis you give yourself suggestions which I call Tools, for example visualizing yourself losing weight. 

With self hypnosis it is your Conscious Mind using the Tools to give direction to the Inner Mind and make adjustments to have a better life. This way the Conscious Mind is taking charge. Notice I said taking charge and not control.

Can you use self hypnosis if you are watching TV and have cravings to smoke, or if you are at work and want a candy bar, or if you are at the gym and you need energy to keep going? Yes. Self Hypnosis can be used most anytime. Most Self Hypnosis take between 10 seconds to 10 minutes for an audio track. They are meant to be used throughout your day in small time intervals.


  1. You can use one or all almost anywhere anytime.
  2. It’s easy to add a Tool to make the adjustments.
  3. You can ask questions to get insight and answers.
  4. They take very little time.
  5. The ‘relax’ audio tracks take you deeper and are short about 8 minutes each.
  6. The ‘outloud tracks can be used while sitting or lying down, cleaning, taking a break.
  7. You can vary the depth you want. So you are at work and getting stressed you can use ‘relax relax’ self hypnosis to relax and to get energized.
  8. And best of all you (your Conscious Mind) can take charge.
  9. You can build up strength and energy. 


Five types of self hypnosis will be taught here: Peace, Strong, ‘relax relax’, Audio Tracks, and EFT. 

Peace self hypnosis relaxes the body and mind and allows your Inner Mind to come into Awareness. People experience this during a massage, an engrossing movie at the theater, in a recliner listening to soft music and just before sleep.

Strong self hypnosis which I also call Energy self hypnosis energizes your body and mind. It brings your Inner Mind (subconscious) into Awareness. It gets you pumped up. Competitive athletes experience it calling it the zone or whatever new term they have. The Conscious Mind can’t think fast enough to do all those fast maneuvers. The Inner Mind takes over and does them after long periods of practice. When you have been driving and suddenly don’t remember driving that’s Strong self hypnosis. It’s great for getting pumped at the gym, while taking an exam, and at work. Anytime Anywhere.

The ‘relax relax’ self hypnosis is used when you are under stress or/and your muscles are tense. It sends a wave of relaxation thru your body. And your stress or tension level goes down and you feel better. Or it can be just used on the one tense part of your body. I have tension in my face muscles so I just focus on these muscles and say ‘relax relax’ and they relax. 

‘relax relax’ SELF HYPNOSIS

Just repeat the words ‘relax relax’ and feel a wave of relaxation flows thru your body. And the cravings, stress, anger whatever will go down. You can just focus on the tense area of your body and say ‘relax relax’ and this area relaxes. To start imagine it happening. Takes time.


For Peace self hypnosis you can say ‘at peace’ or ‘relaxing’ or ‘heavy’ whichever you want and use it thorough out the exercise. I use heavy.

  • My shoulders, arms and hands are ‘at peace’ or ‘relaxing’ or ‘heavy’
  • My chest and stomach are at peace
  • My back is at peace. I am at peace

Peace and ‘relax relax’ can be interchangeable. Use which one you want.


For Strong self hypnosis which I also call Energy self hypnosis you can say ‘strong’ or ‘energized’, whichever you want. Will this work at work or the gym? Yes It will get you charged up and ready to do more. Yes it only takes a few seconds just make sure you are in a safe spot.

  • My shoulders, arms and hands are ‘strong’ or ‘energized’
  • My chest and stomach are strong
My back and legs are strong. I am strong

Notice they are both the same except for one is at peace and the other is strong and Strong also uses the legs. Also notice they take your awareness from your mind to your torso. Away from whatever doubts, stress, and desires you may be having.

For Peace or Strong self hypnosis you have more than one choice of words to use i.e. for strong you can use strong or energized either one is good just use the same one thru the whole set of self hypnosis.

Following is an example of combining self hypnosis with a Tool which will be described further on. Use Peace self hypnosis

  • My shoulders, arms and hands are ‘at peace’ or ‘heavy’ or ‘relaxing’
  • My chest and stomach are at peace
  • My back is at peace. I am at peace
  • TOOL Imagine the day you quit smoking
  • See yourself jumping with joy
  • Say: I quit smoking and I am free!!


You can keep your eyes open or closed. Peace is usually closed, strong open, and ‘relax relax’ can be either. First read the self hypnosis script to get an idea of what it is. Then read these lines one by one and follow what is says until you get the script in your head and then let them unfold in your mind. Deep is not needed. For Peace or Strong self hypnosis you have more than one choice of words to use i.e. for strong you can use strong or energized either one is good just use the same one thru the whole self hypnosis.


Picture a tool box. Instead of a hammer and nails you have self hypnosis tools. Tools to be strong, tools to stop the excuses, tools to get answers, tools to get motivated and to stay on track. You can use one whenever you want or need one. Tools for work, school, home, gym, goals, stress, and weight loss. Good Most Anytime. We first do self hypnosis then we use a Tool which are described in the upcoming Posts for example The SignPost Tool is in The SignPost Post.

Tools are about giving yourself suggestions. Here are some guidelines. 

  1. Positive Suggestions – Make them positive, present tense, simple, add emotions, and repeat them. I can quit smoking. I love being a nonsmoker.
  2. Questions – I love questions. They bring up insight and answers. What’s going on? What can I do? Why do I want to smoke? How will I feel when I become a nonsmoker? Why do I get so stressed out at work?
  3. Anti-Suggestions – True statements about the consequences of having negatives thoughts and doing negative things. You want to tell your Inner Mind what it is doing to you. Smoking can cause lung cancer. Smoking makes my body stink. Smoking burns my lungs.
  4. True statements about what happens when you reach your goal. After quitting smoking my cough is gone. My body smells good again. I have more energy.
  5. Instructions – Visualize being a nonsmoker. Say your goal 3 times. What’s going on? Smoking can cause lung cancer. Examples of using the above.


  • Say to yourself Peace self hypnosis. Eyes closed
  • My shoulders, arms and hands are ‘at peace’ or ‘relaxing’ or ‘heavy’
  • My chest and stomach are at peace
  • My back is at peace. I am at peace
  • Peace flows thru me
  • TOOL See yourself standing on the scale and see it reading your goal
  • TOOL Say your goal 3 times
  • Say: Wake up to a good day 30 seconds or less


  • Say Strong self hypnosis. Eyes open or closed.
  • My shoulders, arms and hands are strong or energized
  • My chest and stomach are strong
  • My back and legs are strong. I am strong
  • Strength flow thru me
  • TOOL Say your Goal 3 times or whatever you need energy for
  • TOOL I am energized and complete my gym workout or whatever you are working on
  • Say have a good day


Come up with a few examples for yourself and try them. Over time they will get you super motivated and remove whatever is holding you back. It takes a little time to learn self hypnosis. Remember you don’t have to go deep. Soon they will automatically come up whenever you want them. These are examples of Tools. As you can see they are simple but over time they will be powerful. More Tools coming. Continue listening to the tracks and read your Goalsheet in the morning.


It also known as ‘emotional freedom technique’ or ‘Tapping’ and it is a great compliment to Hypnosis and especially good for dealing with the negative consequences and struggles to reach your goal. It is an energy therapy technique that provides freedom from negative emotions. It was started by Gary Craig. I consider it a form of self hypnosis.

EFT is based on “The cause of negative emotions is a disruption in the body’s energy system”.

It utilizes the energy meridians of the body similar to acupuncture but only uses 13 of them. All that is required is to simply focus on the negative emotions or problem and “tap” certain meridian points on the body 7 times. I will use and teach it during the sessions and then you can do it at home. I consider it a form of self hypnosis. It’s also on youtube put in ‘EFT video’ or ‘gary craig’ which I recommend.

EFT – ‘Emotional Freedom Technique’ or ‘Tapping’

  1. Measure where you are now on a scale of 1-10 where 10 is the highest distress and 1 basically none.
  2. The Set-Up phraseEven though I ate too many cookies I love and accept myself. The former can be changed to whatever your concern is such as: I didn’t study last night or I didn’t sell enough widgets today. The latter part can be changed to suit yourself. Say the Set-Up phrase while tapping on the outside of right hand bottom side between your pinky finger and your wrist. Use your fingers and tap this area while you say the affirmation outloud.
  3. Tapping Points – Tap about 7 times on the bone and don’t worry about counting the taps.
  • 1. top of head   2. eyebrows   3. side of eyes   4. under the eyes
  • 5. under the nose   6. chin   7. beginning of collarbone
  • 8. under the arm
  • Finger points at base of nail on the top (optional)
  • 9. Thumb on inside 10. Index finger on inside 11. Middle finger on inside 12. Ring finger on outside
  • 13. pinky finger on inside

Example – Weight Loss I ate too much last night.
Set-Up – While tapping say: Even though I ate too much last night I love and accept myself.
Top of head – I ate too much  (say whatever comes into your mind)
Top eyebrows – mad mad
Side of eyes – why why
Below eyes – putting on weight
Under nose – ate too much
Chin – mad mad
Beginning of collar bone – hate being overweight
Under arm – ate too much

  1. Take a few deep breath and let an image, thought or feeling come up for example mad at myself
  2. Measure intensity again
  3. Tap again on ‘mad at myself’ Even though I ate too much last night and I am mad at myself I love and accept myself.
    Usually tap about 3-4 times. Tap every day to get better results.

Tapping should only take a few minutes and you can start tapping again and again. This is a great way to find out and deal with the negative aspects. Afterwards I use Peace self hypnosis and add positive suggestions.  Wow!

Garry Waligore Hypnotist

Posted in: Reach Goals


Be the first to comment.

Please Tell Me What You Think

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: