What to Expect in Your First Hypnotherapy Session

Starting something new can feel a little daunting – and hypnotherapy is no exception. Many people are curious but also unsure about what actually happens in a session. I always ask how people are feeling at the start of the first session. Typically it is a mix of nerve and excitement.

In this post, I’ll walk you through what to expect during your first hypnotherapy session with me, so you can feel more at ease and ready to get the most from the experience.

Before the Hypnotherapy Session

Typically we will have had a quick chat as part of teh consultation, where I will have found out about what you are hoping to achive, and you will have asked any questions or queries you may have. You will have completed a brief form and we will be good to go!

A Warm Welcome and a Relaxed Conversation

Your first session isn’t about diving straight into hypnosis. It’s about getting to know you. We'll begin with a relaxed chat, either in-person (at The Crichton in Dumfries) or online, depending on what you’ve booked.

I’ll ask a few simple questions to understand what you’d like help with. You can share as much or as little as you feel comfortable. This is your space, and there’s no pressure.

We’ll also talk a little about hypnotherapy itself — what it is, how it works, and what you can expect during the session. If you have any questions or worries, I’ll make sure we go through them properly before we begin.

Setting Clear Goals

Every client is different. Some people come to hypnotherapy with a very clear goal, like stopping smoking or managing stress. Others might just know they want to feel better but aren't quite sure how.

Together, we’ll set a goal for your session or your wider hypnotherapy journey. Having a clear focus helps make sure the work we do is tailored to you and your needs.

A Gentle Introduction to Hypnosis

Many people worry that hypnosis will make them feel “out of control” or that they’ll be made to do strange things. That’s not the case at all.

Hypnosis is simply a natural, relaxed state of focused attention. You’re fully aware of what’s happening around you and in complete control at all times. You can’t be made to do anything you don’t want to do.

In your first session, I’ll guide you gently into this state, often through calm breathing exercises, visualisation, or focusing your attention on certain thoughts or sensations. It’s very similar to how you might feel when you’re daydreaming or fully absorbed in a good book.

Working with Your Subconscious Mind

Once you're feeling relaxed, we’ll start the core part of the session — working with your subconscious mind. This is where the real changes begin.

Through carefully chosen words, suggestions, or imagery, we’ll work together to help you shift unwanted habits, behaviours, or beliefs. It’s a bit like planting seeds in a garden. With the right environment, those seeds — positive ideas and changes — can grow naturally over time.

How Long Does It Take?

Your first session will usually last around 60 to 90 minutes. This gives us enough time to have a proper conversation at the start, move into the hypnosis work, and wrap up at the end.

Sometimes change can happen quickly. For certain goals, like smoking cessation, a single longer session might be all that’s needed. For others, a short series of sessions is the best approach. We’ll talk about this together and plan what’s right for you.

After the Session

You’ll come out of hypnosis feeling calm, refreshed, and clear-headed. There’s no feeling of being “under” or “asleep” — you’ll simply feel as though you’ve had a deep rest.

We’ll have a quick chat and agree on any next steps if needed. I might also give you some simple techniques to practise at home, like relaxation exercises or visualisations to support the work we’ve done.

You’re welcome to take things at your own pace. Some clients like to book their next session straight away; others prefer to take some time to reflect first.

I then send over a special link where you can access lots of recordings to use in your own time, and you have ongoing access to these.

Common Concerns

It’s completely normal to feel a little nervous before your first session. People often worry:

• Will I be hypnotised against my will? No — hypnosis is a cooperative process.

• What if I can’t be hypnotised? Everyone experiences hypnosis differently. As long as you’re willing and open, you can benefit.

• Will I remember everything? Most people remember the session clearly, although you might find your mind drifts a little at times — which is perfectly normal.

Whatever concerns you have, we’ll take the time to talk them through properly.

Final Thoughts

Taking the first step towards hypnotherapy is a positive and empowering decision. You’re giving yourself the opportunity to create change, improve wellbeing, and unlock your potential.

If you’re thinking about booking a session, or you’re simply curious and want to know more, feel free to get in touch. I’m always happy to answer any questions you might have.

Your journey towards a calmer, more confident you could start with just one simple conversation.