You've booked your first hypnotherapy session. Now what?

If you're feeling a mixture of curiosity, hope, and mild panic about what you've signed up for, that's completely normal. Most people arrive at their first session with questions: What will it feel like? What if I can't relax? What if it doesn't work for me? What do I actually need to do?

Let me walk you through exactly how to prepare, what to expect, and how to get the most from your first online hypnotherapy session.

Before the Session: Practical Setup

 Choose Your Space

You need somewhere private where you won't be interrupted. This could be:

• A quiet room at home with the door closed
• Your bedroom
• A home office
• Your car (parked somewhere safe and quiet)
• Any space where you feel comfortable closing your eyes

Let anyone you live with know you need uninterrupted time. Put a "do not disturb" sign on the door if necessary. Turn your phone to silent (except for the device you're using for the session).

 Sort Your Technology

Device: A laptop or tablet is ideal. Phones work too, but you'll need to prop it up so I can see your hands and upper body. A phone mount, stack of books, or propping it on a dashboard works well.

Internet connection: Make sure you've got a stable connection. If your wifi is unreliable, consider using mobile data or finding a spot with better connectivity.

Platform: I'll send you a link to join the session. Click it a few minutes early to make sure everything's working. If you're nervous about the tech side, we can do a brief test call beforehand.

Headphones: Not essential, but they help you focus and block out background noise. Earbuds or over-ear headphones both work fine.

 Physical Comfort

You'll be sitting (or lying down) for 60-90 minutes, so get comfortable.

Seating: A comfortable chair, sofa, or recliner where your body is well-supported. Some people prefer lying down - that's fine as long as you can position your device so I can see you.

Clothing: Wear something comfortable and non-restrictive. This isn't a formal appointment - joggers and a hoodie are perfectly acceptable.

Temperature: Make sure you won't be too hot or cold. Have a blanket nearby if you tend to get chilly when you relax.

Lighting: Natural light or soft lamp light works best. Avoid harsh overhead lighting that feels clinical.

 Have Water Nearby

You might feel a bit dry-mouthed after deep relaxation. Having water within reach is helpful.

 Timing

Book your session when you won't be rushed afterwards. Don't schedule it right before an important meeting or school pickup. Give yourself space to process and integrate what comes up.

 What to Expect During the Session

 The First Part: Talking

We won't dive straight into hypnosis. The first part of any session - especially your first one - we’ll chat.

I'll ask:

• What is it you want? Not what you don't want - I need you to really hone in on what you want.
• What have you tried before?
• What are you hoping to achieve? What are your goals?
• How is this affecting your life? And what will have changed about you after we've worked together?
• Does this "thing" you want to change benefit you in any way?
• Will being free of this have any detrimental impact? For instance, if you wanted me to help you be free of chronic pain, would it be detrimental in any way? Or, if you were free of all that irrational, unhelpful anxiety and could achieve all those things that up until now you haven't been able to do because the what-ifs have got in your way... if the anxiety was gone, would that be detrimental to you?
• Any concerns or questions about hypnotherapy?

These aren't just questions for the sake of it. I'm listening for patterns, understanding how your mind works, what might be keeping the problem in place, and tailoring the session to what you specifically need.

Be honest. If you're sceptical, say so. If you're nervous, tell me. This helps me work with you more effectively.

 The Hypnosis Part: What It Actually Feels Like

Here's what will happen:

I'll guide you into hypnosis. This is called an induction - just a posh word for helping you turn your focus inwards and allowing your conscious mind to wander, so we can work with your subconscious.

There are different ways to do this. Some therapists use progressive relaxation - gradually relaxing each part of your body. Others prefer quick inductions that get you there faster. Some therapists joke about "relaxatherapy" versus actual hypnotherapy - but neither approach is right or wrong. I might use either depending on what feels right for you and what we're working on.

Your eyes might close, or they might not. Contrary to what you see in films, hypnosis isn't about closed eyelids. Some people find it easier to enter hypnosis with their eyes closed. Others prefer to keep their eyes open but soften their focus. If you're someone who can't visualise pictures with your eyes closed (aphantasia), you might actually find it easier with your eyes open. There's no "correct" way - whatever works for you works.

You'll enter a focused state. You're not asleep. You're not unconscious. You're deeply relaxed but aware. It's similar to that dreamy state just before you fall asleep, or when you're so absorbed in a book you don't notice time passing.

How hypnosis feels is different for everyone. For some people, it's like sitting there with your eyes closed, just listening and following the sound of my voice and my words. For others, my voice fades in and out - you drift deeper and only catch certain words or phrases. Time can feel strange. You might close your eyes and feel like it's been ages, or feel like two seconds have passed when it's been twenty minutes. Some parts of the session you might remember in vivid detail, other parts will be blurry or barely there at all. 

This is all completely normal and individual to you. No two sessions feel exactly the same, even for the same person. The most important thing is just to let me do my work. Don't try to help me, don't try to resist me. Just let whatever happens, happen.

The therapeutic work happens. Depending on what we're working on, this might involve exploring patterns, releasing old beliefs, building new resources, or working through specific memories. I'll use language carefully chosen to speak to your subconscious mind.

I'll be talking directly to your subconscious. This might seem odd at first - like you're being cut out of the conversation. You'll hear me saying things like "I'd like to talk to “Sarah’s” subconscious mind..." or "I'd like to thank that part for always having “Sarah’s” best interests as the focus for everything you do... “Sarah” wants to be able to..."

I'll be asking your subconscious mind to give me signals - honest, unconscious signals. This might be by moving a finger or thumb on whichever hand we've chosen, or twitching your eyes and nodding your head. Your subconscious can do this in the same way it can fill your mind with what-ifs or jerk your hand away if you touch something hot. It's automatic, not something you consciously control. 

You remain in control. You can hear everything I'm saying. You can speak if you need to. You can open your eyes at any point. If I suggest something that doesn't feel right, your mind simply won't accept it. You're not under my control - we're working together.

 After the Session: Reorientation and Integration

I'll bring you back gently. When the therapeutic work is done, I'll guide you back to full alertness. This is gradual and gentle. You'll feel relaxed, calm, maybe slightly drowsy - like you've just had a really good nap.

You might feel a bit spaced out for a while. This is completely normal - like you've been in a deep sleep. I'll give you time to reorientate before we finish.

The changes amplify over time. This is important to understand: the work we've done continues after the session ends. Your subconscious mind keeps processing, integrating, making changes. The effects build and strengthen over the days and weeks following our session.

Strange thoughts and feelings might bubble up between sessions. Your subconscious mind might reveal something deeper that needs addressing. For many of my clients, the problem they came to me with is a symptom: quite often, the problem is not THE problem. So I encourage you to jot down any thoughts, feelings, or dreams that come up between sessions.

Sometimes it's your subconscious mind replaying our session to make those changes even more powerful. Sometimes it uses the metaphor and imagery from the session to help you release more. These notes also help us focus on what you want or need to work on in the next session.

 What If I Can't Relax?

This is the most common concern people have. "What if I'm too anxious to relax? What if my mind won't switch off?"

Here's the thing: you don't need to achieve some perfect state of zen. Hypnosis works even if your mind is chattering. Even if you're not sure you're "doing it right." Even if you feel like nothing's happening.

Your subconscious mind is always listening. The work happens regardless of whether you feel deeply relaxed or not.

That said, if you're very anxious, tell me. I can adapt the approach. We can work with the anxiety rather than trying to force it away.

 What If I Don't Feel Any Different?

Some people have profound experiences in their first session: vivid imagery, emotional releases, clear insights.

Others feel... nothing in particular. Just relaxed. Maybe a bit sleepy.

Both are normal.

The work is happening on a subconscious level. You might not consciously feel it during the session, but you'll notice changes afterwards. Patterns shift. Anxiety eases. Behaviours change. It's not always dramatic - sometimes it's just a quiet sense of "oh, I handled that differently than I usually would."

Trust the process. The subconscious mind is absorbing everything, even when your conscious mind is convinced nothing's happening.

 Common Questions

"Will I lose control?"

No. You're aware and in control the entire time. Hypnosis isn't mind control. I can't make you do anything you don't want to do or believe anything that contradicts your values. Your subconscious mind has excellent filters.

 "What if I fall asleep?"

You might drift in and out. That's okay. Your subconscious is still listening. If you properly fall asleep, I'll gently wake you. It's not a problem.

 "What if I can't be hypnotised?"

Everyone can be hypnotised to some degree. It's a natural state you go in and out of daily. Every time you do something on automatic pilot; daydream; watch a film; get lost in a good book - these are all states of trance. Some people go deeper than others, but depth doesn't determine effectiveness. Even light hypnosis produces results. It’s also about engagement and you being willing to work with me. Of course, if you don’t want to be hypnotised then you won’t. This is about you allowing yourself to going into trance and follow my suggestions.

 "Will I remember everything?"

Not always.. Some people remember the session clearly. Some details might be fuzzy - similar to how you might not remember every word of a conversation but remember the gist. Some people feel like their attention drifted off on another train of thought at certain points. Others feel like they drifted off to sleep and can’t remember most of it. 

Whilst your conscious mind might not remember our session, I can guarantee your subconscious mind will remember everything. 

This is another reason I ask you to jot down any thing that comes up between sessions including dreams and let me know what’s come up. I can usually see where these have come from.

 "What if I cry or get emotional?"

That’s perfectly okay. In fact, it's often helpful. Emotional release is part of healing. I'm not going to judge you or think you're "too much." This is a safe space for whatever needs to come up.

 "How will I feel afterwards?"

Most people feel deeply relaxed, slightly drowsy, and calm. Some feel energised. Some feel emotional. All of this is normal. Give yourself space to just be for a bit afterwards rather than jumping straight into demanding tasks.

 How to Get the Most From Your First Session

 Be Open

You don't have to believe hypnotherapy will work. But be open to the possibility that it might. Curiosity is enough.

 Be Honest

Tell me what's really going on. Don't minimise or pretend you're coping better than you are. The more honest you are, the more targeted and effective the work can be.

 Let Go of Expectations

Don't put pressure on yourself to have some profound, life-changing experience in your first session. Just show up. Be present. Let whatever happens, happen.

 Trust the Process

Your conscious mind might be skeptical. That's fine. Your subconscious knows what to do. Trust that the work is happening even if you can't consciously perceive it.

 Follow Any Post-Session Guidance

I might suggest specific things to notice or practice between sessions. Follow through with these. They're designed to reinforce the work we've done.

 After the Session

 Give Yourself Time

Don't rush off to something demanding immediately after. Try to give yourself 20-30 minutes to let things settle, have a cup of tea, sit quietly.

 Stay Hydrated

Drink water. Deep relaxation can be slightly dehydrating.

 Notice Changes

Pay attention over the next few days. How are you responding differently? What patterns have shifted? The changes are often subtle at first. 

Notice any odd dreams?. Write down any random or bizarre thoughts that pop into your head or any old memories that surface. Part of your subconscious has been given a new task to fulfil and it will be working overtime to achieve it and that might be going through old mental filing whilst “cleaning house”.

 Don't Judge the Experience

Your mind might try to analyse: "Did that work? Am I fixed? Did I do it right?" Let go of the analysis. Just notice what happens in your life over the coming days and weeks.

 What Happens Next

Most people need multiple sessions. Hypnotherapy isn't usually a one-and-done fix. We're working with patterns built up over years, they take time to shift.

Some issues, like phobias or specific fears, often shift within 2-3 sessions. You'll likely notice beneficial changes after the first session.

For deeper patterns like anxiety, confidence, or stress, most people notice real change within 3-6 sessions. Complex trauma or deeply embedded patterns may need 6-10 sessions.

Everyone's different. We'll always review your progress together and go at a pace that feels right for you.

 You're Ready

The fact that you've booked a session means you're already doing the hardest part - showing up for yourself. Everything else is just logistics.

Set up your space. Get comfortable. Show up with honesty and openness. Let me guide the process.

Your first session is the beginning of something. Not the whole journey, just the first step. And that's exactly what it needs to be.