Hypnosis could be described as a completely natural state between being awake and sleeping. Your body is deeply relaxed, but your mind is highly focused and alert. Time is meaningless, your surroundings cease to matter, and you feel completely at ease. It’s like a kind of mini-break for your body and soul. Your subconscious is also more responsive, and it is possible to reprogram your mind.
Here’s a brief overview of the most important facts:
– Hypnosis is completely natural.
– Hypnosis isn’t sleep, but focused relaxation. You are fully aware. Your conscious mind is always there. It just moves into the background for a short time.
– 90-95% of our thoughts and actions originate from our subconscious, so it makes sense to change mental programs to our advantage here.
– Your subconscious is more responsive during hypnosis and it can accept new suggestions.
– You only accept the suggestions that you really want to accept.
– You will definitely not stay under hypnosis forever. You will automatically wake up by yourself at some point.
Hypnosis is a completely natural state. Everybody goes into a natural trance at least twice a day: just before they fall asleep and just before waking up. You will almost certainly be familiar with the feeling of daydreaming, or when you are fully immersed in a film or book and forget everything around you. For some people, it’s a feeling of pleasant heaviness; for others one of lightness – or a combination of the two. Every time you relax with HypnoBox you will find it easier to fall deeper into relaxation.
Our tip: Experiment with different inductions and deepenings and find out what relaxes you most.
You can hypnotise yourself with our HypnoBox app. We help you to achieve a state of physical and mental relaxation that enables you to take on suggestions. The more motivated you are to change, the better your subconscious will accept the suggestions. Create your own sessions with issues that you are currently working on or that you would like to change.
To do so, find a quiet place, switch your phone to flight mode, sit or lie back and relax, and listen to the individual session that you have designed yourself. Or use the microphone to record your own words so that they really speak to you. The benefit of self-hypnosis using our app is that you can get yourself on the right track with positive suggestions, any time, any place. The suggestions become absorbed in your subconscious, where new links are created. We, i.e. our voices, take on the role of a trainer who coaches you like an athlete to help you achieve your goal.
Start with the ready-made sessions. If you want to create your own session, you can copy a pre-existing session and add as many elements to it as you like. As a starting point, we recommend the “Induction & Awakening Box”, the “Deepening Box”, and a box that corresponds to your issue. You can do a great deal with this content and it gives you total flexibility in designing your session.
Guidance for starting:
- To begin with, focus on practising deep relaxation, combining additional inductions and deepenings, if necessary.
- Create a session with topics that are important to you. (Start with approx. 30 minutes. You can increase the length as you go on).
- Choose whether you want to listen to a male or female voice. All of the suggestions are spoken in the first person (“I”), so if you are a man you might prefer a male voice and, if you are a woman you might prefer a female voice. As you gradually internalise the art of self-hypnosis, you can also record your own suggestions.
- Sit or lie down and relax (it’s better to sit if you tend to fall asleep quickly) and grab your most comfortable headphones. Take your time and choose a moment when you are not going to be disturbed. You can practise self-hypnosis at any time of day. Don’t forget to switch your mobile to flight mode.
Our tip: You get the ready-made sessions free with almost every complete box that you purchase. You will automatically find them under your sessions after successful download. You can edit them by making a copy and then editing the copy. The only aspect of the ready-made sessions you can edit is the choice of speaker (male / female).
The golden rule is: The more often and regularly you work with HypnoBox, the better. This permanently anchors the suggestions in your subconscious.
Sensational results await you if you do hypnotherapy or hypnosis coaching in parallel. You will find some very good therapists at www.kiez-hypnose.de .
As often as you like. The more frequently you listen, the more quickly you will feel yourself change. For many people, self-hypnosis becomes an essential part of their daily routine. Find out for yourself when suits you best and when you will not be disturbed. By the way: it’s perfectly okay to listen to HypnoBox when you are on the train or on your way to work, but you will achieve deeper relaxation at home when you will not be disturbed. Select and create your sessions to suit your needs!
Choose a total duration of around 30 minutes to begin with, and later decide your limit for yourself. HypnoBox allows you to experiment. Start by focusing on reaching a state of deep relaxation. Then gradually build up sessions with more suggestion content.
Absolutely! That’s precisely why we have developed HypnoBox with relatively short and direct suggestion blocks. Our experience has shown that with the right suggestions, you will experience change even if you cover completely different topics within one session. What’s crucial is your motivation to work on these topics.
We have developed a new approach to working with audio suggestions, initially with lengthy experiments on ourselves and then together with clients. The old way of thinking about self-hypnosis was to listen to the same suggestion every day for at least 4-10 weeks and only then move onto the next topic.
We found that can quickly become boring – and boredom impairs acceptance of suggestions.
That’s why we now believe that change is most effective where the motivation to work on a specific topic is strongest.
You should therefore create each session in the following way:
- listen to yourself to discover which topics are currently most important to you.
- Browse the library and feel what resonates with you.
Our tip: in some of the suggestion descriptions, we recommend suitable combinations of topics. It also makes sense to create sessions that focus on topics such as “weight loss and exercise”, “morning hypnosis” or “falling asleep”
The difference from a hypnosis session with us is that we look for the causes of your problems, in order to solve them. We work not only with suggestions, but with very effective methods that can bring about profound changes. The suggestions on their own are a wonderful step in the direction of your goals. The suggestions are very varied: you might want to relax, become more self-confident, lose weight or cope better with everyday life. There is something for (almost) every desire. You can look on self-hypnosis as a great fine-tuning tool for your personal development. Therapists, however, are experienced in dealing with big issues.
Use HypnoBox to support your therapy. Hypnosis by a hypnotist is normally deeper, because it examines you in detail.
Our tip: www.kiez-hypnose.de can point you in the direction of some very good therapists.
Definitely. Continually listening to self-hypnosis will teach you to relax better. If you find it difficult to begin with, be patient. It will happen.
Our tip: imagine your brain as a muscle you are training to relax. As the saying goes: practice makes perfect.
It’s completely natural for thoughts to come and go, even during hypnosis. After all, your subconscious doesn’t switch off, it just moves into the background. Notice the thoughts and let them move on. Try to listen to the words again. Sometimes you will find it easy; sometimes more difficult. Hypnosis also depends on how you are feeling on the day. The more often you use HypnoBox, the easier you will find it.
If you don’t fall asleep during your sessions (unless you want to), then you are already doing a lot right. Hypnosis, and how it feels, is very individual. In principle, the moment when you close your eyes and direct your attention inwards is already a trance. We just deepen it so that new the thoughts and suggestions can be absorbed even better. Despite what some people might say, hypnosis is not a psychedelic experience, so it feels completely natural. The depth of your hypnosis will probably vary depending on how you feel on the day. Sometimes you will go really deep; at other times more everyday thoughts will come to the surface. The more you practise, the better and easier it will be.
Visualise as well as you are able. Imagine what it would be like if you could do it well. Our suggestions aren’t just based on visualisation. Their power is in their words. Don’t worry. There is something for everyone.
In principle, it is possible to hypnotise any healthy person. It’s important that you allow it and that you are patient. If you have any doubts, find a hypnotist that you trust. Many people who have experienced problems with self-hypnosis find it easier to enter a trance after hetero-hypnosis (being hypnotised by another person).
Our tip: ask your hypnotist to set a deep anchor for self-hypnosis for you. Then you can start listening to the suggestions straightaway with “Induction: direct” and save time. Discuss what your deep anchor should be with your hypnotist first. You could, for example, lower your arm – your subconscious will then be conditioned to enter a deep trance in response to this movement.
Please never use HypnoBox if you are suffering from acute psychosis, schizophrenia or delusions. Other than in these cases, HypnoBox is always suitable for use. If you have deep-seated problems, suicidal thoughts, anxiety, trauma, depression or phobias, you should also seek help from a (hypno) therapist. Our work is cause-orientated, i.e. we get to the root of the problem in hypnosis and solve it. You are in a safe space here and we will intervene if your emotions become overwhelming. This is a quick and targeted form of hypnosis that achieves astonishing results when combined with suggestions.
If you fall asleep, nothing will happen, other than perhaps sleeping better. You will wake up as you do after any normal night. However, for the suggestions to be most effective, you should listen to them consciously. If you find that you often fall asleep during these sessions, here are some tips:
- Choose an upright sitting position.
- Decide that you won’t fall asleep during your session.
- If you notice that you are going too deep, come back to our voice.
Of course, you can use HypnoBox specifically to fall asleep. To do so, don’t use an awakening at the end of the session, or choose “Awakening: falling asleep” from the Sleep Box. Using any of the other suggestions in the “Sleep Box” in this session will obviously be very helpful too.
Our tip: If you are putting together a session for falling asleep, you can put “5 minutes’ tranquility” (Free Box) at the end of the session, instead of an awakening, so that your chosen background noise (e.g. the sea) will continue to play, but you will not hear any more suggestions.
If you have purchased the “Sleep Box”, you can program “Tranquility for falling asleep (5 min)” as an extra awakening at the end (it makes sense to use it after “Awakening: falling asleep”).
This has never happened in hypnosis and it will not happen to you. What’s the worst that can happen? You’ll fall asleep. And then? See the question above.
Then start again from the beginning. Nothing can go wrong. If in doubt, go to the toilet before the session and eliminate distractions, if possible.
No. Suggestions will not cause you to do anything that goes against your morals. Your subconscious will only accept what it thinks is right. Your morals and value system remain intact under hypnosis. After all, you are still conscious.
Your subconscious will accept what it considers to be important. It will filter out the rest.
Everybody is different. Some suggestions take a while to be effective and require constant repetition. Sometimes something will happen straight after the first session. Sometimes the changes are already so integrated into you that you might only notice positive changes when someone mentions them. In general, the following rule applies: give yourself time and stick with it. And always seek help from a therapist for dealing with big issues.
Beginners will need a little practice. That’s completely normal. It can take a little longer at the beginning, especially for people who have never been hypnotised, or meditated, or done any other kind of relaxation. Imagine your brain as a muscle you are training to relax. HypnoBox gives you the best opportunity to design your own relaxation training. Be creative!
Another concrete thing you can do is: combine several inductions and deepenings together.
That’s the great thing about HypnoBox. You can record your own suggestions and then incorporate them into your session. In the next question, we will tell you the best way to formulate your own suggestions.
We are always working on recording more and more new boxes and suggestions. A push notification will tell you about any new content when you open the app. New suggestions will automatically be available to you if you have the annual subscription.
Our tip: do a lot of work with the suggestions from the Self-Worth Box (e.g. “Self-worth” and “Self-love”). Loving yourself, valuing yourself and feeling confident is the optimum basis for a (worry) free life. “Guideline for a fulfilled life” is just under 18 minutes long and packed with universal principles. Give it a try.
You’re welcome to send your wishes, suggestions and questions to firstname.lastname@example.org.
First write them down. Always make them positive. Don’t write what you don’t want any more but what do you want now. Let your imagination have free rein. Think big, think imaginatively! Make use of your language. Exaggerate a little if you want. Correct grammar doesn’t matter. The main thing is that you feel your own words speak to you.
Keep in mind the following principles when writing suggestions:
1. Use the present tense (“I am relaxed and calm”).
2. Formulate your suggestions positively and avoid negations such as “not” or “no”, etc.
3. First person (I): Start sentences with the word “I” or “my” (“my life is beautiful”).
4. Choose short sentences, e.g. “I am okay as I am. I feel confident when I…”.
5. Avoid naming symptoms in detail, e.g. pain or anxiety. Describe what you want to achieve, e.g. confidence, relaxation, calm.
6. Exaggerate a little but stay realistic and don’t stray into the absurd.
7. Visualise your goals in the future: How do you look when you have achieved your target state? How do you feel? What do you radiate? “I see myself taking confidently and naturally with a stranger. I exude self-confidence and appeal. I feel good, free and strong.”
Firstly, you save money in comparison to buying the suggestions individually. You also get ready-made sessions featuring the suggestions from the box, so you can start straightaway. This does not include the “Induction & Awakening Box”, the “Deepening Box”, or any of the music boxes: these are just modules for your own sessions, which is why there are no ready-made sessions. If we later add new suggestions to a box you have already purchased, these suggestions will be available to you free of charge.
Please note that we have not always packed all suggestions from a box into finished sessions, as they are not always generally applicable. You should therefore make the most of the opportunity to create your own sessions, in order to individualise your hypnosis.
The trigger word from the “Induction & Awakening Box” is a like code word that will quickly take you into your trance. This saves you time because you don’t have to do the induction and instead can immerse yourself in the suggestions. However, you must already be able to enter a deep trance for this to work.
Here’s how to do it:
- Make sure that you can enter a deep trance with HypnoBox. You might need to do some practice with longer inductions or different combinations of inductions and deepenings. (If in doubt, do 2 weeks of intensive practice)
- Create sessions that contain “Trigger word installation” at the end. You should then be in a deep trance.
- After listening to the installation several times, use “Induction 5 (trigger word)” for new sessions.
- Repeat the installation if it doesn’t work or if you have had a long break.
Our tip: We recommend using the suggestion “The right attitude” before the other suggestions, whatever induction you choose. This paves the way for your subconscious to successfully take on all of the suggestions that follow.
You can choose this induction if you have already learned to enter a deep trance quickly and independently. It can be a code word or a movement that tells your subconscious to go into hypnosis. If you do not have an anchor yet, ask your hypnotist to install a deep anchor for self-hypnosis for you. Then you can save time by starting the suggestions straightaway with “Induction: direct”. Discuss what your deep anchor should be with your hypnotist first. You could, for example, lower your arm – your subconscious will then be conditioned to enter a deep trance in response to this movement.
Alternatively: Learn to enter a deep trance with HypnoBox and then, after a few weeks, incorporate “Trigger word installation” at the end of your sessions. Then use the “Trigger word” induction.
It has never been possible to tailor hypnosis by audio-suggestion as individually as it is with HypnoBox. We came up with the idea of creating an app where you, as the user, can decide what you want to hear, in what sequence and at what regularity.
Here are the benefits at a glance:
– One app for all topics, instead of one app per topic.
– Modular system: you choose what you want to work on when and how often.
– Individual choice of a man’s or woman’s voice per suggestion or for the whole session.
– Work on several topics at the same time
– Record and import your own suggestions
– Brief, direct suggestions
– Import your own music to play in the background
– More topics, boxes and suggestions will be added to the app in future.
Under Settings, go to “Restore purchases“ at the very top. Now click on “My Suggestions“ or “My Bought Boxes” and set the filter to “Bought“. This will display all your purchases that are available for download.
Important: You must be logged in with the Apple ID / Play Store user account you used to make the purchases.
Setting up a playlist in the session is easy, as with any other audio player. It will then play automatically in a loop, regardless of how long the playlist is.
First you need to upload your music onto the device on which you will be using for HypnoBox. The next step is to import it into the HypnoBox app using + in the “My Music” menu item. Now import or record your music. Your own music will now be available when you create your session.
Important: the nature sounds supplied are very short files that play in a loop. If you only want to have nature sounds in the background, choose a sound and don’t add any other files. You can also either play your own music or a nature sound.
We recommend searching for the genre “ambient”. This kind of music often doesn’t have too many energising beats, but more soundscapes that are suitable for relaxation. Most music streaming services have ready-made playlists called e.g. “ambient sounds for relaxation & meditation”. Have a listen and decide what is best for your hypnosis. Most songs are available e.g. on Amazon or iTunes as MP3. Download them onto the device you are using for HypnoBox, and then import them into HypnoBox via “My Music”. Then click “Import”.
Streaming content from Amazon Music, Spotify, Audible or Apple Music is not possible to integrate.
Of course! Just leave out the inductions, deepenings and awakenings, and listen to your topics when you are awake. For example, when you are doing housework or cooking. However, the effect is much more intense in a trance.
An affirmation is a sentence that you speak or listen to in your mind or aloud while you are awake. It has positive content and a positive intention that is repeated many times. Affirmations are effective because their content and intention gradually find their way into your subconscious. However, the necessity of frequent repetition makes affirmation a laborious process. This is where self-hypnosis comes in. In self-hypnosis, an affirmation becomes a suggestion because you are circumventing the critical factor that protects your subconscious from these changes. The words can be internalised, anchored and put into practice more directly than with normal affirmations.
- Self-hypnosis lowers your adrenaline levels, widening your blood vessels and automatically reducing the risk of a heart attack or stroke.
- Hypnosis causes neuronal relaxation and is healing for the whole organism because it stimulates the immune system.
- New suggestions for thoughts and behaviour can be absorbed.
All of the suggestions and boxes that you have purchased will still be available to you, because your app store knows what you have already purchased. However, it is possible to lose suggestions that you have recorded and sessions that you have created. Our tip: record suggestions using an MP3 recorder and save and then import them. That way you can continue to use your own suggestions after changing device. You will then only need to recreate your sessions. However, we recommend doing this every now and then anyway.
Android (Google) and iOS (Apple) are two different operating systems with their own billing system. If you change to a device that uses the other system, you will have to buy the software licences again, as you would if you were changing from PC to Mac or vice versa. Unfortunately, there is no other solution for this. If you are staying with Android or iOS and you have a new device, all you need to do is press the “Restore purchases” button at the bottom of the library and your purchases will be available to download again.
It’s easy to decide which payment system is best for you: do you want to be as flexible as possible, use all of the ready-made sessions straightaway and get new add-ons free of charge? Then choose the great-value, annual subscription model. All of the suggestions and background sounds are immediately unlocked for the year you have paid for.
If you are only interested in one specific suggestion or box, then purchase it individually. You will not incur any consequential costs and you will be able to use the suggestion for an unlimited period.
Subscription tip: only download content that you are actually using. This will enable the app to work at its fastest.
If you purchase a rolling subscription, you will find the “Cancel subscription” button under the menu item “Settings” and then “Subscription”.
After you have cancelled your subscription, you will still be able to use the content until your subscription period expires.
Your subscription will continue to run unless you cancel it (at least one day before expiry). New content will also be available for you to use free of charge, as soon as we add it.
You will still have unlimited use of all individual purchases that you made from the subscription once it expires.
This is what is known as a script error. That means that communication between the shop and the app has not been successful. Unfortunately, this does occasionally happen with apps, but it isn’t a problem. Simply restart your device and open the app again. If this doesn’t work, please reinstall the app. If you have tried to purchase the product again, you will definitely only be charged once for your purchase.
Please close any apps that are running in the background. They often use up the processing power that is required for the background music.
With some Android devices, the repetition loop of the background sounds might not run continuously, and a short pause might be audible when the loop ends. This is caused by a player bug in the Android system that Google hasn’t fixed yet. We hope that it will be rectified soon and apologise for the inconvenience.
Create a session in Session View (press +). A session is a playlist made up of individual elements. These are:
- Induction/deepening (take you into hypnosis)
- Suggestions (topics you want to work on – there are several possible ones)
- Awakening (brings you back out of hypnosis)
- Background sound
The “Induction & Awakening Box”, the “Deepening Box” and the music boxes do not have their own ready-made sessions because they are just modules for sessions and do not have any content elements for creating your own sessions.
Not every suggestion in a box is included in a complete session, because they don’t always all go together. Create your own, individual session using the + in the session menu.
We have not always been able to pack all of the suggestions from a box into finished sessions, as they are not always generally applicable. You should therefore make the most of the opportunity to create your own sessions, in order to individualise your hypnosis.
You should look at the finished sessions for inspiration.
There is no ready-made session in the “Induction & Awakening Box”, the “Deepening Box”, or any of the music boxes, as these are just modules for your own sessions, with no content elements.
Unlike waking consciousness, where brain activity is evenly distributed, brain activity during hypnosis is concentrated in a central area. This results in very a sharp focus. That’s why we like to talk about “focused relaxation” in hypnosis.
Two areas of the brain are shut down during a hypnotic trance:
- The “prefrontal cortex” – the part of the brain responsible for planning – that also controls decisions.
- The “precuneus” that is responsible for perception of the self.
Consequently, we can bypass our everyday self and tune out obstructive beliefs such as “I can’t do it”. New experiences, thoughts and suggestions can be absorbed particularly well as a result. Therefore, the subconscious assesses situations different in reality too, and previously anxiety-provoking situations are assessed as neutral.
Brainwaves i.e. the electrical activity in the brain, also change:
Beta waves are predominantly active when we are awake. The proportion of alpha waves, also known as relaxation waves, increases during hypnosis. During a deeper trance, theta waves are also active. They occur in adults during sleep and in small children during wakefulness. Theta waves make us more suggestible: we absorb and process information with no filter. You could therefore say that hypnosis creates an open, childlike state.
As described under “What happens to the brain during hypnosis?”, some areas of the brain are shut down. Time is processed in several areas of the brain simultaneously. If activity in the brain shifts, so can our perception of time.
We have designed the app so that it can be used by any therapist. You can ask your patient / client to download HypnoBox free of charge. You then have the following options:
- You can send your client an MP3 file with their very own suggestions, over the internet. You can record them during a session, for example, using an MP3 recorder.
- You say the suggestions straight into their smartphone / tablet as a recording.
The patient / client can now create sessions independently and add to them as required.
The scripts for almost all of the suggestions in HypnoBox are available to download from www.hypnobox.de/shop. Incorporate them into your sessions or use them as inspiration.
Bernhard Tewes is the founder, author and male german voice of HypnoBox. He works as a hypnotherapist at his practice “Kiez Hypnose”- www.bernhardtewes.com – in Berlin-Friedrichshain. Bernhard has made it his mission to make self-hypnosis easy to tailor to the individual needs and to offer it in a comprehensive app.
For personal hypnosis sessions, workshops or speaker enquiries, please contact directly. The development of HypnoBox has taken over 4 years and we are constantly working on its improvement. If you have any questions, requests or suggestions, please send an email to email@example.com. The texts and scripts of almost all the suggestions can be downloaded by coaches and therapists at www.hypnobox.com/shop.
Male English Voice: Martin Heckmann – www.martin-heckmann.de
Female English Voice: Melissa Adotevi
We would like to thank the other authors and hypnotherapists who have complemented HypnoBox with suggestions from their specialist subject areas:
Birgit Fehst – www.effektive-hypnose.de/berlin-hypnosis
Yvonne Akkoyun – www.yvonne-akkoyun.de
Jari Andresen – www.jari-andresen.de
Anne Bremer – www.hannover-hypnobirthing.de
Sven Frank – www.sven-frank.com
Annette Held & Thomas Kemmler-Kell – www.notfall-hypnose.de.