By Matt Connarton, Certified Hypnotherapist
Have you ever spent an entire afternoon replaying an awkward conversation, then barely paused to enjoy a compliment?
Or finished a busy day remembering the one thing that went wrong, even though there were also moments when you laughed, felt appreciated, or enjoyed what you were doing?
Today, try giving one of those good moments a little more attention. It can become the focus of a simple self-hypnosis practice.
What Does It Mean to Savor a Moment?
Savoring means deliberately attending to a pleasant experience and appreciating how it feels. You might notice something enjoyable happening right now, revisit a pleasant memory, or look forward to an experience you value.
Think about hearing a favorite song. You can let it play while you rush through your to-do list. Or you can give yourself a moment to hear the part you love, notice the memories it brings up, and enjoy listening.
The same opportunity can show up in an ordinary conversation, a walk outside, or the satisfaction of finishing something worthwhile. You can acknowledge a difficult day and still appreciate a good moment within it.
Where Does Hypnosis Fit In?
Focused attention and responsiveness to suggestion are central to hypnosis, as described in the American Psychological Association's overview of hypnosis.
For a self-hypnosis exercise built around savoring, you can choose a pleasant experience as your focus, gently explore its sensory details, and introduce a suggestion that fits your goal.
For example: “I can give the good moments my attention, too.” That gives you a clear intention to practice and a phrase you can return to during your day.
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Try This Brief Self-Hypnosis Practice
Set aside a quiet minute or two when you can sit comfortably and give the exercise your attention.
- Settle in. Notice the support of your chair and let your breathing find a comfortable pace. Keep your eyes open or close them, whichever feels easier.
- Choose something pleasant. Recall a recent moment you enjoyed: a laugh, an encouraging message, or time spent doing something you like. A small, ordinary moment is enough.
- Notice one detail. Bring to mind a sound, an expression, a color, or the feeling of that moment. If you do not form clear mental pictures, simply describe the experience to yourself.
- Offer yourself a suggestion. Silently repeat, “I can give the good moments my attention, too.” Take a few comfortable breaths while you stay with the experience.
- Return to your surroundings. Look around, move comfortably, and bring your attention back to your day.
Let the exercise be an opportunity to notice what you experience. You may feel a little enjoyment, warmth, or ease. You may simply find yourself remembering something you appreciate.
What If a Pleasant Memory Is Hard to Find?
Try something comfortable in the present instead. Notice the support beneath your feet, a sound you enjoy, or an interesting view through a window. Choose something that feels easy to attend to.
If a particular memory brings up uncomfortable feelings, set it aside and return your attention to your surroundings. You can choose a different focus or leave the exercise for another time.
What Does Research on Savoring Show?
In a 2023 randomized study involving 85 people with generalized anxiety disorder, a seven-day smartphone program that included savoring produced greater short-term improvements in positive emotions and worry than an active self-monitoring program.
The program combined several activities. Its findings concern that structured program as a whole; they do not establish the effects of hypnosis or the brief exercise in this article. They do provide a reason to keep studying how people attend to enjoyable experiences.
Bring the Practice Into Your Day
The next time something pleasant happens, give it a moment before moving on. Listen to the end of the song. Enjoy the laugh. Pause to appreciate the kind message you just received.
You can also choose one enjoyable moment at the end of your workday and spend a few breaths recalling it.
Start with one good moment today. Give yourself time to enjoy it.
Would You Like a More Personal Approach?
At Matt Connarton Hypnosis, we can talk about your goals and explore whether hypnosis may be a useful fit. Sessions are available online and in person.
Your initial consultation is always free.