Meditation Vs. Self-Hypnosis: Understanding the Differences

What Is Meditation?

Meditation is an umbrella term for various mind and body practices. Mindfulness is a part of every type, but mindful meditation can also be considered a separate category.¹ Some meditation forms rely on bodily movement, while others are best performed in a seated position.

Some of the key components of meditation include:

• Mindful awareness: When we look closely at our minds, we notice that much of our attention is focused on thoughts of the past or fantasies of the future. When we bring mindful awareness to the present moment, we are more able to engage with what we are doing without distraction.
• Posture: Pay attention to your posture when meditating. It doesn’t necessarily matter where one is sitting rather than how. Whether on a formal meditation cushion or a chair, a person should maintain a straight spine with the chest and shoulders open. This helps with the flow of breath and prevents drowsiness.
• Relaxation: An important element of meditation is to be relaxed in body and mind. Meditation becomes more challenging and less enjoyable if a person is physically or mentally stressed.
• Wakefulness: One of the main characteristics of meditation is the feeling of being awake and alert. Most people will experience this wakefulness ebb and flow throughout any given session.

Styles of Meditation

There are many styles of meditation with different techniques and objectives. Some examples include breathing meditation, mindfulness meditation, analytical meditation, compassion meditation, walking meditation, and visualization meditation.

Below are common types of meditation:

• Breathing meditation: Mindful breathing is one of the most ancient forms of meditation practice. A person pays attention to their breath sitting cross-legged or on a chair. Whenever thoughts become distracting, individuals notice these thoughts before returning to their breath.
• Mindfulness meditation: By bringing one’s focus to a specific object, one can train the mind to be steady and less prone to distraction. The object can be anything from a physical object, a sound, a sensation, or a thought. The instructions are very similar to breathing meditation.
• Analytical meditation: Having settled the body and mind, one chooses a specific topic of inquiry and explores it without going on tangents. It can help in self-reflection and gaining insights into personal issues.
• Compassion meditation: Compassion meditation aims to generate empathy for the suffering of oneself and others. This can help create the aspiration to do what one can to alleviate that suffering.
• Walking meditation: Walking meditation encourages people to walk back and forth or around an area, paying close attention to the sensations of each step. This can be a very calming and centering practice that helps slow down the mind while grounding the awareness in the body.
• Visualization meditation: This practice leverages the power of imagination. It can be used to explore new ideas or mentally practice desired outcomes. An example of visualization meditation is an athlete imagining themselves performing their sport at the highest level possible.

What Is Self-Hypnosis?

Hypnosis is a state of mental and physical relaxation and focused awareness where normal critical faculty is temporarily bypassed. It is sometimes compared to a dreamlike state. People who have experienced hypnosis often report feelings and sensations of deep relaxation, safety, and well-being. While in this state, also known as a hypnotic trance, a person becomes more open to positive suggestions, making healthy changes possible. Hypnosis can be achieved either with the help of a hypnotist or by oneself through self-hypnosis.

Achieving self-hypnosis may include listening to pre-recorded hypnosis sessions or hypnotic music. In any case, ensure that self-hypnosis is always done in a safe place and never while driving or doing other potentially dangerous activities.

Below are the steps to achieve self-hypnosis:

• Physical relaxation: Physical relaxation is achieved by first paying attention to each part of the body and letting go of any tension or stress. Special awareness can be given to the breath, inhaling and exhaling deeply and slowly.
• Guided imagery: Mental relaxation can be achieved through self-guided imagery once you are relaxed. This is sometimes called the “deepening” process. A common image used as a deepener is descending a flight of stairs and imagining oneself becoming more relaxed with each step.
• Hypnotic convincers: Now that the body and mind are sufficiently relaxed, a person can further deepen the trance with “hypnotic convincers.” For example, a person can suggest they feel so relaxed that they cannot open their eyes, even if they want to. They test this suggestion by trying to open their eyes and, when they cannot, find themselves going even deeper into hypnosis.
• Repeating positive suggestions: While in a trance, a person can either enjoy the feelings of relaxation or repeat positive suggestions to support and encourage the changes they want.
• End the session: At the end, the person can tell themselves to open their eyes and come out of trance, or use another self-guided image until they reach waking consciousness.

Key Concepts of Self-Hypnosis

One concept of self-hypnosis is the model of the mind that includes conscious and subconscious aspects.² These two parts of the mind work together to help people navigate daily life. The concepts of these two categories of mind serve as a model to help people elicit the positive changes they seek. The aim of self-hypnosis, and hypnosis in general, is to access the subconscious mind to change behavior that may not be possible using only the conscious mind.

Below are the key concepts of self-hypnosis:

• Conscious mind: The conscious mind focuses on whatever a person directs their awareness toward.³ For example, we are conscious when learning a new task, listening with interest to another person, or noticing a new object in our environment for the first time. The conscious mind also employs reasoning, logic, and analysis.
• Subconscious mind: The subconscious mind is like a vast library or computer hard drive. It stores memories, experiences, beliefs, habitual patterns, and all of our learned behavior. For instance, someone may develop a phobia of dogs if they were bitten by one in childhood. Every time the person sees a dog, the fight or flight response arises automatically, whether the dog is a threat or not.

Meditation Vs. Self-Hypnosis: What Is the Difference?

How Do Meditation & Hypnosis Help?

Both meditation and hypnosis can result in positive changes and improvements. Meditation is often used alongside traditional treatment issues to help manage symptoms of a mental health condition, like anxiety or depression. Hypnotherapists often utilize hypnosis to help clients make long-lasting changes.

Positive Impacts of Mediation

Meditation has been shown to help with numerous medical and mental health conditions.⁴ It is often recommended as a complementary treatment for anxiety disorders, depression, addiction, stress, and high blood pressure. Meditation can also benefit when no presenting issue or disorder is present. For example, a 2016 study of 365 participants showed that a regular meditation practice can positively influence happiness, well-being, and self-compassion.⁵

Positive Impacts of Hypnosis

Hypnotherapists and some mental health professionals use hypnosis as a part of their treatments. People can also use self-hypnosis to explore self-improvement. However, it should always be noted that some conditions can be severe and could benefit from consultation with a healthcare provider.⁶

Hypnosis can help facilitate relaxation and improve mood, motivation, and confidence. Hypnosis for sleep can also prove successful for those struggling with insomnia and related sleep conditions. Hypnosis for weight loss and hypnosis to quit smoking can also result in lasting changes, confidence boosts, and increased self-esteem.

Meditation Vs. Hypnosis: Which Is Right for Me?

Self-hypnosis can be applied for specific issues, while meditation is complementary support for other treatment methods. As mentioned, mediation yields the best results over time, and consistent practice may bring positive results in a few weeks.⁷ Conversely, traditional and self-hypnosis can offer immediate relief for some issues, like minor sleep disturbances, low confidence, and inability to relax. Meditation can also help with these issues, but you may wait longer for results. If symptoms pose a serious risk to your mental or physical health, consult with a healthcare provider about which avenue best suits your situation.

Some questions you may ask yourself when deciding if meditation or hypnosis is right for you include:

• How severe are my symptoms?
• Am I willing to commit to meditation for a period?
• Am I looking for fast or immediate results?

Final Thoughts

Meditation and hypnosis are different concepts but can both be beneficial for treating various issues. Consult with your healthcare provider to determine which approach may work best for your unique situation.