There are techniques for deepening the hypnotic state, but before discussing these it is important that we consider whether this is necessary. After all, if it is not essential then why bother! But even if we assume it is necessary, to increase the depth implies that we can measure depth in some way, for how else will we know that we are in a deeper state of hypnosis! In heterohypnosis, especially in laboratory situations, scales are used to measure depth of trance. For the self-hypnotist these are not available and so other signs of depth need to be utilized. Even so, a brief discussion of hypnotic depth scales does give us some insight into the meaning and importance of trance depth.

There is a more important reason to discuss depth in some detail for the self-hypnotist. The reason is that the most common disappointment with self-hypnosis is not being able to enter a deep trance state and so not being able to produce ‘on command’ the effects similar to those produced in heterohypnosis. It is therefore necessary to deal not only with techniques of deepening, but also with the issues surrounding the meaning of trance depth.

Depth of trance

Some initial comments on depth are important. If you have attempted the induction then you will have already experienced some depth of trance. But depth of trance is not a constant. It is neither a constant for a given trance nor constant across trances for the same individual. As you are probably aware, your consciousness varies throughout the day. Sometimes you are quite alert and other times you feel like just closing your eyes for a few minutes and having a ‘catnap’. Some days you are more alert than other days. In other words your level of consciousness varies. The same applies to depth of sleep. During a given night, at some times you are in light sleep and at other times you are in deep sleep. Some nights you are exceedingly restless and have only a light sleep; other times you appear to have a good deep nights sleep. Depth of sleep varies through a given evening and from one night to the next. There is no reason to expect a trance state to be any different. This should not be surprising. The brain is not in a constant state, but rather it is in a constant state of flux.

The depth of trance is not an inherited characteristic. You are not born with a certain ability to reach a given depth of trance. However, your earlier years will have led to some level of suggestibility. You can learn to increase your depth of trance and to some degree your suggestibility. We shall discuss suggestibility in detail in chapter 10, for the moment we shall concentrate on learning how to deepen the trance state. Of course, some individuals can go deeper than other individuals without much effort – probably because they are more suggestible. This is like saying some people are better at ball games than other individuals. For some individuals, their basic make up – their inherited characteristics and their upbringing – has meant that they enter a deep trance state easier than others. They have a certain natural aptitude for entering a deep trance state. But just like everyone can learn to play tennis, so everyone can learn to deepen his or her trance state. Some individuals do this quickly; others take a much longer time. But all can do it.

When considering the term ‘depth’ one naturally thinks of a scale that goes down in a monotonic fashion; like the depth of the sea measured in fathoms. The higher the number of fathoms, the deeper into the sea one has gone – and this is true for all the numbers on the scale. We constantly measure things with a single scale because what we are measuring is one-dimensional. We measure the height of a building in feet or metres; we measure the weight of something in pounds or kilograms; etc. There are three separate issues involved in this view. First, depth is not an objective measure but a subjective one. Following on from this is a second issue. Suppose we have a scale, and suppose for the moment we can give it a number. Let us simply call this number 6 on a scale that goes from 0 to 10 (0 meaning a normal state and 10 meaning the deepest state of hypnosis). Now suppose two individuals have a measure of 6 on the depth scale. Does it mean that they are at the same depth of trance? This would be true if the same scale meant the same thing to each individual. In other words, the scale needs to be an objective scale. If I measure the weight of an item at two kilograms, and you measure the weight of an item at two kilograms then we would say categorically that they have the same weight. This is because the measuring scale is independent of the item being measured and independent of the person doing the measuring. But this is not true of the trance state, since the trance state is a subjective feeling of the individual. In an absolute sense, we cannot make interpersonal comparisons. So indicating on some scale that the trance state is the same by no means should be interpreted to mean that the two individuals are necessarily at the same depth. The third confusion arising from discussions on measuring depth is to assume that the measure is monotonic and of a single variable. By monotonic we mean that the variable always rises or always falls (it cannot sometimes rise and sometimes fall). By one-dimensional we mean that the measure of something requires only one variable in which to measure it. Consider two boxes. Suppose both boxes have the same height. Would you conclude, then, that they have the same volume? Of course you would not. You would say you need to know the area of the base, i.e., you would also need to know the length and width of the base. Only if the base had the same length and width would you conclude that they had the same volume. In other words, volume requires three dimensions to characterise it: length, width and height. Of course, volume itself is one-dimensional. Volume requires just a single number to represent it. However, hypnotic scales do assume a single variable can measure hypnotic depth: that the measure of depth is one-dimensional. All these issues are more important for the laboratory scientist. For the person engaging in self-hypnosis what matters is learning to go as deep as possible so that the full benefits of the trance state can be utilized – and utilized when required. It does not matter whether your depth is the same or deeper than another persons. What matters is that you have reached sufficient depth to achieve your goal.

It was just indicated that what matters is to reach the depth to achieve your goals. But this too is not as clear as it might be. Depth of trance can be broken down into parts to indicate depth. The most common is to divide the trance state into light, medium and deep. Having done this, the literature then discusses what is ‘typical’ of being in a light trance state, a medium trance state and a deep trance state. But what do we mean by ‘typical’ in any stage of trance? By ‘typical’ we mean what most individuals will carry out when instructed to do when in such as stage of trance. The situation is illustrated in the table below. On the left hand side we list the three stages of trance state. On the right hand side we list the ‘typical’ suggestions that will be carried out in each of these stages.

What is most important to appreciate when considering this scale is that what occurs in, say, the medium trance state is assumed not capable of being accomplished in the light stage. What can be accomplished in the deep stage is assumed not capable of being accomplished in either medium or light trance. To take but one illustration: amnesia. Amnesia is supposed to be a characteristic of a deep trance state. In the history of hypnosis we noted that Victor, who was hypnotized by Chastenet de Puységur, went into a deep trance state and did not remember anything when he awoke. It was from this experience that we have the term ‘somnambulism’, which is supposed to be the deepest state of hypnosis. Of course the more consciousness closes down the less we can consciously remember. That is why we do not remember our dreams. But just as dreams can be brought into conscious memory – admittedly not easily – so too can the suggestions given in trance. Even for a somnambulist, they can be instructed to remember what transpires. If they truly are very suggestible, and this is one of the characteristics of somnambulism, then they will follow the suggestion of remembering what transpires in the trance state.

We return to the issue of subjectivism. There is a presumption that all individuals are alike. So if something can only be done in medium trance then everyone can only do it in medium trance. This is wrong. For whatever reason, some individuals can be in a light or medium trance state and yet carry out a suggestion that ‘normally’ would be true of a deep trance state. Equally important, sometimes an individual will carry out a particular suggestion no matter what the state, and on other occasions the same individual will not comply. This can be true of both heterohypnosis and self-hypnosis. One feature of the supposed deep trance state is important for the self-hypnotist. It is often stated that only in deep trance state can an individual open their eyes without disturbing the trance state. Equally, amnesia is also supposed to be a characteristic of deep trance state. Yet I have had clients, and I myself, who have not experienced amnesia and yet can open their eyes without disturbing the trance state.

What all this indicates is that measuring the depth of hypnosis is fraught with difficulties and misinterpretations. The scales that are used to measure depth of trance are simply a guide. They are not immutable. Even so, one should not conclude from this that reaching a deep trance state is unimportant. Far from it, the conclusion that is important to draw is that more can be accomplished the deeper the trance state. But equally important is that often many goals can be accomplished in a light or medium trance state – even some of those ‘typically’ attributable to a deep trance state.

Deepening techniques

Deepening techniques serve three purposes for the self-hypnotist.

1. They take you to deeper trance states in stages so increasing your chance of success in whatever you wish to accomplish by the trance.
2. It gives you an opportunity to become acquainted with your subjective feelings. In doing this it also means that you come to a better understanding of what ‘being hypnotized’ really means.
3. They are used to assess the depth of your trance.

The third purpose is really more of interest in heterohypnosis, especially in laboratory situations. For the self-hypnotist what matters is learning to go as deep as possible so that the full benefits of the trance state can be obtained as and when required. It is like learning piano scales over and over so that you do not have to think about them. Although you do not need a deep trance state on every occasion, the more proficient you become at going deep means that you can quickly and easily reach a sufficient depth for whatever it is you wish to do with the trance state when you most need it.

There is one cautionary note. If any of the deepening scripts lead to anxiety then simply avoid that particular one. For example, someone who had nearly drowned in his or her youth would find deepening with reference to the sea quite upsetting. Enough scripts have been supplied to find suitable ones that you respond to the best.

In this section we shall consider scripts under three headings.

1. Deepening by means of imagery

2. Deepening by means of physical associations

3. Deepening by means of creative imagery

The importance of imagery, and most especially how to improve it, is discussed under creative imagery. If your imagery is already well developed, then the deepening scripts utilizing imagery can be most effective. But what if you presently do not have a well-developed imagination. Must you give up the idea of self-hypnosis at this point? This is not necessary. What you can do is utilize deepening suggestions that involve physical associations, such as arm heaviness or arm lightness. The advantage of these particular suggestions is that they involve biofeedback. You will be aware that your arm is getting heavier or your arm is getting lighter. This will give you a sense of success and expectancy, which will have a positive impact on the trance state. Even if you are good at responding to the deepening scripts by means of imagery, you should add a number of these deepening scripts that involve physical sensations.

Deepening by means of imagery

Almost all imagery involves the idea of ‘down’ – either going down or counting down – and associating this idea with the idea of going down deeper into trance. Often there is a combined suggestion: namely, relaxing and going deeper. The first two scripts involve the simplest of all: simply counting down. They can be done often together, with the second naturally following on from the first. Script 6 suggests counting down from ten to one, but it does not have to be ten. You can count backwards from any number. Counting backwards from, say, three hundred allows the counting to proceed until you feel you are responding. This particular deepening is very good if you respond to numbers.

Counting down from 10 to 1

In a moment, I am going to count down from ten to one, and as I count down from ten to one, I will become more and more relaxed and will go deeper and deeper into trance. Yes, with each number that I count, I will become more and more relaxed, and as I become more and more relaxed, so I will go deeper and deeper into trance.

Ten, nine … more and more relaxed and deeper and deeper. Eight, deeper still. Seven, more and more relaxed, much deeper … Six, deeper still … Five … deeper and deeper, deeper and more relaxed … Four, more and more relaxed, and as I relax more and more, I am going deeper and deeper into trance … Three … deeper and deeper … Two, deeper still … and one, all the way down.

Counting down from 100 to 1 in units of 10

In a moment I am going to count down from one hundred to one in units of ten, and it will be as if I have counted every number in between, and it will be as if I have become more and more relaxed and deeper and deeper with all those numbers in between.

One hundred …. ninety … deeper and deeper … eighty, letting go and sinking down, all the way down … seventy … more and more relaxed and deeper and deeper … sixty … down deeper still … fifty … all the say down … forty … just letting go … letting go so easily and sinking down into a deep, deep trance state … thirty, down and down … twenty … all the way down … ten letting go … and one.

Counting down calls on little if any imagery and involves abstract thought. It is, however, possible to utilize the idea of counting down with more visual imagery. Stairs, escalators and paths down are all good metaphors for deepening. The next two scripts involve such metaphors. The aim is not only to see the image being presented, but also to feel it and involve all of your senses. Smell whatever seems appropriate for the image. See yourself going down and around the stairs, going down the escalator or down the path to the pond. Hear associated noises, such as birds singing.

Down stairs in a castle turret

I am in a castle, the castle like many castles has four turrets: one on each corner of the main building. Each turret has a circular staircase going down from the top to the chambers below. I am now standing at the top of one of these staircases. In a moment I will descend the staircase … and with each step I take, I will go deeper and deeper … becoming more and more relaxed with every step I take.

I am now beginning my descent … and with each step I take, I am going deeper and deeper into trance … deeper and deeper … I am going much, much deeper as I go round and round and down and down. Yes, as I go down and around, so I am going deeper and deeper into trance … the further down I go … so the deeper I will go … and as I go round and down, so I am going deeper and deeper.

Down to the pond

I am in a park strolling around. The path I am on works its way through the different beds of flowers. I can see the bumblebees flying from flower to flower collecting their pollen. I can smell the scent of the different flowers and it is all so relaxing. I feel calm and at peace … a peace within myself and at the world around me …. The air in the park is so clear and fresh … and I feel one with nature as I stroll along the path.

Now the path turns right and heads down towards the pond, meandering as it does so. And as I make my way down the path, so I am sinking down and down into a deeper and deeper trance state. It seems so easy to go deeper and deeper in this open and pleasant park. My thoughts are free and I am letting go … letting go that much more as I do gown the path towards the pond. The flowers and ferns on the side of the path are different from before, and the smells are different too. There are more rhododendron bushes on the side of the path all with different colours of flowers.

I can now clearly see the pond below. Large water lilies are floating on the surface of the pond. Some just have the large leaves, but some have a white flower. Ducks are wading between the water lilies, and it is all most pleasant and most soothing. And as I am making my way down now to the edge of the water, so I am letting go and going into a deeper and deeper trance state. I reach the edge and there is a rock where I can sit looking out over the pond. I sit on the rock and can now see the dragonflies darting around over the surface of the water. Flies too, small and barely noticeable are also flying around over the surface of the pond. And as I look deep into the pond, I can see the goldfish in the water. The water is drawing my thoughts down and I am sinking deeper and deeper into trance.

The many other scripts provided on the web page resources/scripts can be adapted for self-hypnosis in a similar fashion.

Deepening by means of physical associations

Deepening by means of physical associations is particularly useful if your imagination is not well developed. Your body already has stored in it a wealth of physical experiences. Heaviness, lightness and stiffness are the obvious ones. Movement, say of the arm, is something we have done all our lives. We do not have to think too much to illicit these feelings because they are already in our memory banks. The aim, therefore, of the following scripts is to associate the physical sensation, call this A, with something you wish to do, like relax, which we shall call B. What is being developed, therefore, is when A happens then B will happen. This is really no more than creating a stimulus-response behaviour. Here we shall present just one script.

You can use different parts of the body, but the easiest is the arms. The following script involves the arms. In carrying out this trance state you should be sitting in a chair, preferable with arms so that you can rest your arms on the arms of the chair. Alternatively just have your arms resting with your palms face down on your thighs. We assume that you are already in a trance and that you have reached the point of deepening the trance state.

Heaviness in the arms

My arms are becoming very, very heavy and, as they become very heavy, so I am sinking down into a deeper and deeper trance state. Yes, my arms are now becoming heavier and heavier, as heavy as lead, yes heavier than they have ever been before. And the heavier my arms become, the deeper into trance I will go. [Keep up these suggestions until you feel a response.]

And now my arms are becoming relaxed once again, all the heaviness is now going out of my arms, and as my become arms become relaxed so I will become more and more relaxed all the way through, and I will go even deeper and deeper into trance.

Notice in this script that not only are you associating going deeper with arm heaviness, but also you are suggesting going even deeper still when the arms relax. This technique has the advantage that you can feel something is happening and so you are indeed responding to your own suggestions. This is reassuring and so you will find further suggestions are more readily carried out. This is because your belief in the power of suggestion has been verified. There is another observation to make about this and all the scripts in this sub-section. It is most important that the stiffness, heaviness, or whatever is removed at the end of the period – usually after you have attempted what is in the script. This is more important the more suggestible you are. You do not want the effects to continue into your normal waking state. So you must remove them once you have concluded trying that particular technique. You must remove the suggestions even if you did not comply. This is because you may comply later in the waking state.

The many other deepening scripts provided on the web page resources/scripts can be adapted for self-hypnosis in a similar fashion.

All these scripts involve simple suggestions that lead to deepening. In and of themselves, they are not very important. They should be thought of like practicing scales on a piano. When practicing scales you are not playing music, but the practice is most important nonetheless. The same applies to deepening. The purpose is to practice going deeper into trance when you do not need to. Because you do not need to, you can attempt the deepening without interference. Then, when you do need to go into a deep trance state, you will know how. You will know which of the many techniques works the best for you.

Deepening by means of creative imagery

Although earlier deepening scripts involved imagery, these images were fairly realistic. We shall point out in chapter 18 that suggestions embodied in much more creative imagery has a much greater chance of being carried out. In this section, therefore, we consider two creative imaginative images for deepening the trance state. The success or otherwise of such suggestions, however, depend on how well you can become absorbed in the imagery. The images themselves describe scenes, and you should create these scenes in your mind’s eye as clearly as possible. For this reason we refer to them as images rather than scripts. They are not suitable for listening to. Their purpose is to create in you mind very vivid images. You should become completely absorbed in the scene unfolding. If your mind adds additional elements to the scene, this is fine. You should allow this to happen.

The triangle

I see before me in my mind’s eye a triangle with thick sides and empty in the centre. It is a large triangle on an A4 sheet of paper, clear and distinct … Words begin to form on each of the three apexes. The first word starts to come into focus, and I clearly see it as the word ‘calm’. As I look at the next apex the word ‘relaxed’ begins to form. And as I turn to look at the final apex, the word ‘deeper’ begins to form. All the words are now clear to me.

And as I look into the centre of the triangle, I suddenly enter that triangle, yes; I enter the triangle and am now contained within it. At first there is just emptiness around me. I can see the words at each apex, large now in relation to me. As I look at the word ‘calm’ a beam of light comes down from the apex of the triangle, encircling me and passing through me. As it does so, I feel a tremendous feeling of calmness and peace. The light is swirling about me and through me now. And I look at the apex that has the word ‘relax’ and as I do so, yet a different coloured light emerges, entwining with the first like a snake about me. But they are soothing, and a deeper relaxation is coming over me. And finally I turn to the third apex. From this a beautiful iridescent light, a soothing light, springs and it too entwines itself about the other two, and all the lights are circling around my body and through my body. And as this third light circles about me and passes through me, so I am letting go utterly and completely … sinking down, and down into an ever deeper trance state … A state so deep that I become completely responsive to my suggestions … going deeper and deeper and deeper.  

When you enter the triangle, you may wish to turn the triangle into a pyramid so that it takes on a more three-dimensional image in your mind. This particular image is well worth developing. Different words can be used on the apex of the triangle. For instance, you may want ‘confidence’ to be one of the words; other good words are ‘positive’ and ‘healthy’.

The many other deepening scripts involving creative imagery provided on the web page resources/scripts can be adapted for self-hypnosis in a similar fashion. Additional ones can be found on the web page resources/imagery. These involve far more creativity than the simple deepening suggestions involving imagery.