You've probably experienced a trance before but not known it. Think of your last trip to the movies: At first you noticed the sounds of people eating, but these distractions vanished as you became involved in the film. To achieve a relaxed, focused state of mind on your own, D. Corydon Hammond, Ph.D., of Salt Lake City, past president of the American Society of Clinical Hypnosis, suggests this exercise.
1) Sit in a comfortable chair and close your eyes. Focus on your breathing, paying attention to your breath entering and leaving your nostrils. Take slow, smooth, deep breaths without pausing; let your inhalations and exhalations flow into each other.
2) As you inhale, think the word calm in your mind, during the entire inhalation. With each exhalation, think relax.
3) After about three minutes, mentally repeat a positive self-suggestion or use positive imagery. If you suffer from back pain, try saying, "I'm becoming more comfortable" or envision your back relaxed. For stress relief, say, "I feel serene," or imagine yourself in a peaceful place.
4) Slowly repeat the suggestion three times, or allow your mind to rest on the image for 20 to 30 seconds.
5) Finish by counting backward from 10 to zero as you gradually become aware of your surroundings.
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