- 1). Find an area of your home that is secluded, quiet and that you feel very comfortable in. You can choose to sit or lie down. Supply yourself with a soft cushion to make yourself at ease. Make sure the room is a comfortable temperature, and get rid of all distractions. This means to turn off any the television, music, computer email updates, cell phones, and other phones.
- 2). Sit or lie on your cushion. Close your eyes, and begin to completely relax your entire body. Start at the tip of your toes, focusing very closely on making each part of your body relaxed and as comfortable as possible. Work as slowly as necessary, up from your toes to your feet, to your ankles, to the calves and knees, the thighs, the hips, the torso, and on up the body. Some areas may take longer than others to relax, such as tight muscles. If desired, you can even work in detail, and focus on joints or exact muscles.
- 3). Keep your breathing steady, slow and rhythmic.
- 4). Notice when you have become completely relaxed, tranquil and peaceful after a period of time. You will have a centered hold on your thoughts, worries and emotions at this point. Begin to repeat your "quit smoking" mantra slowly and softly. You can do this quietly, out loud, or in your thoughts. Good mantras include repeating over and over that you are strong enough to quit smoking, that you do not want to smoke, and that you will never want a cigarette again. Find your own mantra that works for you and be very positive and soothing to yourself.
- 5). Bring yourself out of being hypnotized after you feel very positive about your mantra, in a process like winding down from a workout. Count backwards from ten, and slowly rouse yourself as you do so. On average, hypnotherapy sessions should last about a half hour. Repeat this process every day for as long as you need to. If circumstances permit, try to do self-hypnosis every time you crave a cigarette.
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