What to expect from your first hypnotherapy session

You will not cluck like a chicken

The fear most people have about their first session: they're worried about losing control. That's the stage-hypnosis image talking. In reality, a clinical or recorded session sounds more like a really focused guided meditation than anything dramatic.

You stay aware the whole time. You can open your eyes whenever you want. You can stop the session. If someone knocks on the door, you'll notice. You're not unconscious and you're not in danger of being reprogrammed against your will. It's closer to being really into a movie than being knocked out.

The five stages of a session

1. Induction (2-3 min): the voice helps you focus attention on your breathing or a physical sensation. This is how you shift out of everyday processing.
2. Deepening (3-5 min): a count-down or stair metaphor that moves you into a relaxed state. This is the part where your body feels heavier.
3. Suggestions (5-10 min): the targeted content. For a sleep session, this is where you hear imagery about feeling drowsy, warm, safe. For a stress session, it's about your nervous system letting go.
4. Rehearsal (2-5 min): mentally running the new behavior. Falling asleep quickly, handling a stressful situation calmly, whatever the session is for.
5. Return (1-2 min): a gentle count back up. You feel refreshed. Or, if it's a sleep session, you're already asleep and you skip this part.