Have you ever wondered how you can effectively reprogram your subconscious mind?

By now, you’ve probably heard about your brain’s incredible ability—known as neuroplasticity—to rewire itself, forming new neural pathways that support your personal growth, healing, and transformation.

Though hypnosis has recently surged in popularity thanks to contemporary thought leaders such as Andrew Huberman, Joe Dispenza, Bruce Lipton, and David Spiegel, the roots of hypnosis stretch back much further. Historically, hypnosis was first popularized in the 18th century by Franz Mesmer, whose practice of "animal magnetism" laid early groundwork for modern hypnotic techniques. In the 20th century, Milton H. Erickson revolutionized hypnotherapy, introducing a flexible, conversational, permissive, and suggestive approach.

On this page, I’ll explore 10 specific ways you can hypnotic suggestions and techniques—what I refer to as "mindful hypnosis"—to deliberately reshape your thoughts, emotions, beliefs, and behaviors. (Slonena & Elkins, 2021).

Subconscious Mind: 

The subconscious mind operates beneath our conscious awareness, subtly yet powerfully shaping our thoughts, emotions, and behaviors based on past experiences and deeply ingrained belief systems. Every piece of information we encounter, each thought we entertain, and every action we perform—even those long forgotten—leave a lasting imprint on our brain's neural structure.

The essence of self-hypnosis is to intentionally access and influence this subconscious realm. Through targeted mental imagery and positive suggestions, self-hypnosis provides transformative input, guiding the subconscious mind toward achieving our personal goals.

Reference:
Hollander, B. (2018). Methods and Uses of Hypnosis and Self-Hypnosis: A Treatise on the Powers of the Subconscious Mind. Routledge.

Neuroplasticity: 

Neuroplasticity, as defined by psychiatrist, psychoanalyst, and bestselling author Norman Doidge, refers to the brain's extraordinary capacity to reorganize its structure and function in response to mental experiences and activities. While neuroplasticity manifests physically within the brain, it is activated and directed by our thoughts, emotions, and behaviors.

Understanding and harnessing neuroplasticity allows individuals to actively reshape their neural pathways, fostering profound personal growth and healing.

Reference:
Doidge, N. (2015). The Brain That Changes Itself. Penguin Books.

Regardless of what you may have heard about hypnosis or stage hypnosis, self-hypnosis and mindful hypnosis provide powerful methods to reclaim control over your mind and body. These techniques cultivate cognitive flexibility and offer fresh perspectives on personal growth. However, it's important to understand that merely listening to hypnosis recordings will not immediately result in significant changes such as weight loss, wealth accumulation, or overcoming addiction. In fact, this misconception is often perpetuated by lower-quality hypnosis and meditation content.

The Power of Suggestion

Suggestion is a fundamental aspect of hypnosis, involving the intentional influencing of thoughts, feelings, or behaviors. Suggestions can be direct or indirect, spontaneous, reflective, or deliberately induced.

Bernard Hollander captures this essential principle eloquently:

"That a suggestion may be successful, the receiver must be in a passive, relaxed state. If the receiver is active, a suggestion gets no hold upon him, his brain being much occupied with its own ideas. The more feeling we can throw into our words, actions, and manner, the greater will be their influence. Only words that come from the heart can reach the heart." (Hollander, 1928)

This underscores why personalized self-hypnosis is one of the most effective tools for genuine self-growth and development. Only you truly understand your triggers and know which words and imagery resonate deeply with you. If you're uncertain, guided self-reflection through specialized hypnosis or meditation recordings can help you discover these insights.

Reference:
Bernard Hollander (1928). Methods and Uses of Hypnosis and Self-Hypnosis: A Treatise on the Powers of the Subconscious Mind.

Reality Check

Achieving meaningful internal change—reprogramming thoughts, beliefs, and behaviors—demands self-awareness, persistence, and consistent effort. Just as physical muscles grow stronger through exercise, mental patterns become firmly established through repetition and dedicated practice. Intentional action reinforces the beliefs you aspire to embody. Conversely, if your actions contradict your desired outcomes, simply listening to hypnosis recordings will not yield lasting change. Inaction or counterproductive behaviors reinforce negative beliefs, encourage self-sabotaging patterns, and create subconscious doubts. To plant seeds of personal growth, healing, and transformation within your subconscious mind, you must nurture them through deliberate and aligned actions.

Hypnotic Techniques

Mindful self-hypnosis involves several effective techniques, particularly following entry into a state of relaxation, heightened focus, and increased suggestibility. Familiar practices such as deep breathing, progressive muscle relaxation, and fixation on a sound or object facilitate this receptive state.

In next sections we will explore 10 hypnoic techniques to reprogram your subconscious mind. 

One of the simplest methods of engaging one’s imagination and rewiring unwanted habits or behaviors is the use of revivification or age regression, the daydreaming/ or re-experiencing of a past event as if one was experiencing it in the present moment.  This technique can also be used for memory recall also known as hypermnesia, the act of remembering specific details of an event. You can explore childhood events, access memories, and address old traumas, phobias or self-limiting beliefs that may be buried deep within the unconscious mind.

For extreme cases of trauma, guidance from a professional therapist is highly recommended. 

The first image is an example of this technique used for a client of mine who wanted to overcome his fear of public speaking. The following image is a way to follow up on the revivification process, a therapeutic technique known as reframing or cognitive restructuring. 

This technique is exactly what it sounds like, the changing of one’s perception of time where you can make time seem faster or slower than it actually is. I use this method quite often for my clients experiencing chronic pain.

Cooper, L. F., & Erickson, M. H. (1959). Time Distortion in Hypnosis. Crown House Publishing. 

Here is an example of it being used in a hypnosis session:

This is when one feels as if they are living in the future even though they remain at their present age. It is used as a means to predict how we would react to a future event. Future pacing can also be used where one visualizes themselves preparing for or achieving their goals by overcoming potential or expected obstacles. Inspired by Han Vahinger’s “As if” philosophy, this technique has the power to amplify one’s desires and imagination. 

Anchoring is a simple yet powerful technique used in hypnosis and neurolinguistic programming (NLP) to create positive mental associations. It works by linking a specific word or phrase to a desired emotional or behavioral response.

For example, in a session focused on weight loss, a you  might introduce the word "light" as an anchor. By repeatedly associating this word with feelings of energy, ease, and confidence, you can begin to shift your mindset from feeling weighed down to feeling lighter and more motivated.

Another example of anchoring could be in stress reduction. If someone experiences frequent anxiety, they might use the word "calm" as an anchor during hypnosis. Over time, simply hearing or thinking of this word can trigger a relaxed state, helping them manage stress more effectively.

Sollmann, Christoph. (2016). The Technique of Covert Anchoring in Hypnosis and how it is used in Clinical Practice.

This technique was originally developed by psychiatrist Joseph Wolpe in the 1950’s and is often used to help people overcome phobias, anxiety disorders and addictions. The main goal of systematic desensitization is to reduce or eliminate irrational fears by gradual exposure of the feared stimulus in a controlled environment or relaxed state of being. For extreme phobias or serious addictions, it is important to seek professional help but for simple self-improvement goals such as refraining from alcohol in social situations, here’s an example:

This is a therapeutic technique also referred to as Gendlin’s Focusing Technique or Somatic Reappraisal where one connects with their bodily sensations and unexpressed emotions and immerse themselves in the present moment of their experience. The purpose is not necessarily to analyze sensations but to gently acknowledge them as they arise. This allows us to have a more genuine experience when attempting to relax the body and release self-limiting beliefs that may have been unconscious to us prior to introspection.

The default mode of human cognition is in a narrative mode. Metaphors and storytelling make up our self-concept/self-identity and plays an essential role in meaning formation and the actions we take. This is why imagery is such a powerful tool because it is the language that our minds and bodies operate on.

hen we experience limiting situations or moments of adversity, whether from chronic illness, the loss of a loved one, or a life-altering event, nurturing a sense of hope and finding meaning becomes essential for coping, adapting, healing, and ultimately coming out stronger from the experience. There is a deep mental healing process that occurs when one listens to stories that are rich in metaphorical, archetypal, and universal principles of the human condition. And when the listener can actively visualize themselves as the protagonist, even a simple story can have a profound impact on their waking reality. 

Here is a favorite example of mine for a client who wanted to overcome his extreme fear of speaking to women. He already had a fascination with samurai and warrior archetypes as a role model for how he wished to become. In an induced state of trance, this story was incorporated to reframe his beliefs and motivations for becoming the man he wanted to be. 

Casula. (2022). Stimulating unconscious processes with metaphors and narrative. The American Journal of Clinical Hypnosis, 64(4), 339–354.