These steps in and out of hypnosis are merely guides, guiding you in and out of self-hypnosis. As you progress and become more proficient you will find what best guides YOU in and out of self-hypnosis. 

When first practicing and learning, I suggest a quiet, undisturbed place to sit down comfortably. It is best not to lie down at first as your mind has a tendency to go to sleep on you.

"IN"

1. Sit down in a comfortable position take in 3 or 4 deep slow breaths and hold the breath in for a second or 2, and quietly begin saying to yourself your personal keywords RELAX, LET GO etc. 

2.At the start you may want to use the technique called 'eye-fixation'. For example stare at a spot on the wall, or ceiling . When you have become more proficient this will not be necessary. Suggest to yourself, "As I gaze  at this spot my eyelids are getting heavier and heavier, soon they will get so tired and heavy that they will just want to close, and stay closed until I request them to open". 

3. Then tell yourself I am going to take three (3) slow 'deep' breaths. The first is to RELAX myself. The second is to MOVE into a state of hypnosis (altered consciousness)  and deeper relaxation. And the third is to BE in a state of hypnosis. 

4. Tell yourself how long you are going to be remain in  hypnosis. (10 minutes, 15 minutes, etc.) This teaches you to set your 'inner' clock. 

5. Now start either at the tips of your toes or at the top of your head and move through each part of your body relaxing the muscles and releasing all stress, anxiety, frustration, etc. Saying 'relax', 'let go', 'deeper and deeper relaxed' etc. 

6. Then imagine a staircase with ten (10) steps or a path that will lead you to your Special Place. Begin to count from 10 down to 1,  you will move into that special/safe place in your mind. Spend a few minutes there feeling, smelling, seeing, and hearing ...familiarize yourself with this Special Place. Example: If, for instance, you chose the beach...HEAR the waves, SMELL and TASTE the salty sea mist, FEEL the warmth of the sand between your toes, just be completely on the beach.. or in the  mountains...or meadow...where ever you choose will be fine as long as it is alright for you! 

7. Now begin your self-talk of positive suggestions and imagery. 

"OUT"

Count yourself up from 1-10 suggesting that you have enjoyed a wonderful relaxation and on 5 you will feel refreshed and wonderfully good! and on 1 you will be wide wide awake and able to proceed to do what ever you have to do in a safe and satisfactory manner. Open your eyes, take in a deep energizing breath and stretch! 

Note: If you do this before sleep you can suggest that on 5 you will move into a normal and natural sleep...until it is time for you to wake.
(Remember to set your mental alarm clock!)