If you’ve ever wondered what actually happens during a hypnotherapy session, you’re not alone. 

Many people are curious — even a little unsure — about what hypnosis involves and what it feels like.

At Phoenix Hypnotherapy in Cheltenham, sessions are calm, collaborative, and entirely personal. There’s no stage show, swinging watch, or mind control — just a focused state of relaxation that allows your mind to adjust in the ways that are right for you.

This guide explains what to expect, what you’ll experience, and why so many people describe hypnotherapy as one of the most effective ways to create lasting change.

Step 1: A conversation that’s entirely about you

Every session begins with a relaxed conversation. You’ll talk through what you’d like to change, how it’s affecting your life, and — most importantly — what you want instead.

It’s not a test, and there’s no need to “know the right words.” It’s simply a chance for you to describe things in your own way.

This part of the process is key because every mind works differently. What drives anxiety or unwanted habits in one person might mean something completely different in another. By listening carefully, I tailor each session to you — so it feels natural, relevant, and entirely personal.

Step 2: Getting comfortable

Once we’ve talked things through, you’ll be guided into a calm, relaxed state — usually by focusing on your breathing or simple imagery. You’ll be sitting comfortably, eyes closed, and still aware of your surroundings.

People often describe this as feeling “drifty,” “peaceful,” or “focused.” You’re not asleep — just deeply relaxed and able to pay attention to what really matters.

This relaxed focus allows the unconscious mind (sometimes called the non-conscious or subconscious mind) to take the lead. It’s the part of your mind that stores habits, automatic responses, memories, and emotional patterns.

Step 3: Working with your unconscious mind

In hypnosis, we don’t force change — we invite it.

When you’re calm and focused, your unconscious mind becomes more receptive to suggestion, imagery, and metaphor. We use this natural state to help your mind update its responses.

It’s not about telling your mind what to do. It’s about helping it discover new options beyond the one pattern that’s been causing the problem.

For example, if your mind has been using stress, worry, or food as a way to cope, we don’t “switch off” that pattern. Instead, we help it find a different way to meet the same need — one that’s safer, calmer, and more effective.

You already have the capacity to change within you. My job is to help your unconscious recognise that — and adjust and adapt in the way that best fits you.

Step 4: What you’ll experience

People are often surprised at how normal hypnosis feels.

You’ll hear everything that’s said, and you can move, speak, or open your eyes at any time. The process is simply about creating a bridge between your conscious and unconscious mind, so that both are working in harmony.

Some people notice physical sensations — warmth, lightness, tingling, or calm — while others simply feel at ease. 

What matters most is the shift that happens underneath: your mind beginning to work for you rather than against you.

Step 5: Reinforcing change at home

You’ll receive a backup audio to listen to at home or a few it depends on what is being treated. These recordings help to strengthen and integrate the changes made in your session, allowing your unconscious mind to continue adjusting long after the appointment has ended and helps build up your personal hypnosis library, that you can call upon long after sessions have finished.

Think of it as continuing the conversation between your conscious and unconscious mind — reinforcing safety, balance, and confidence with every listen.

This is one of the reasons clients often notice steady progress between sessions. Their mind has time to process, embed, and expand upon the work we’ve started together.

Step 6: Coming back to full awareness

At the end of your session, I guide you gently back to full awareness. You’ll feel calm, clear, and refreshed — as if you’ve had a mental declutter.

Most people describe a sense of clarity, like something has clicked into place. Some notice immediate change; for others, the shift unfolds gradually in the days that follow.

Either way, the process continues to work quietly in the background — because once your unconscious mind recognises a better way, it doesn’t forget it.

Step 7: A completely personal process

No two sessions are ever the same. Because every client’s experience, language, and goals are unique, the imagery, pace, and suggestions I use are all designed to fit you.

You might come for help with anxiety, confidence, stress, or a habit you want to change — but the principle is always the same: your unconscious mind learns to respond differently, safely, and naturally.

It’s not about “positive thinking.” It’s about helping your mind understand it can choose a new response — one that fits who you are now, not who you were when the old pattern began.

Common questions people ask

Will I be asleep?
No — you’ll be aware and in control the whole time. Hypnosis is a state of relaxed focus, not sleep.

Can I get stuck in hypnosis?
No. You can return to full awareness any time you choose. It’s a natural state, much like daydreaming or deep focus.

What if I can’t be hypnotised?
Most people can, as long as they want to and feel comfortable. It’s a skill your mind already knows — it’s the same kind of focus you experience when reading or watching a film.

How many sessions will I need?
That depends on what you’d like to work on. Some people notice change after just one or two sessions; others prefer a structured programme to build momentum and deeper change.

Do you give people things to listen to at home?
Yes — every client receives backup audios between sessions. These recordings enhance the work and help your mind continue adapting in the days and weeks that follow.

Why clients in Cheltenham, Gloucester, and beyond choose Phoenix Hypnotherapy

Many people come to hypnotherapy because they’ve already tried “thinking their way” out of something and found it doesn’t last. That’s because logic alone can’t change emotional patterns — it’s the unconscious mind that holds those automatic responses.

By helping the unconscious mind update its programming, hypnotherapy creates calm that feels natural, not forced.

At Phoenix Hypnotherapy, sessions are available in person in Cheltenham, or online across Gloucestershire, the Cotswolds, Worcester, and beyond. Each one is tailored to you, with no scripts, no pressure, and no expectation — just the space to change in your own way.

If you would like to find out more, I offer a FREE no obligation call to discuss how I might help you.

Click here for details.