Expand your Mind: Self-hypnosis, Meditation and Metacognition

Hypnosis and meditation are ways of stepping outside our everyday state of mind. Neuroscience describes them as inducing “non-ordinary” states of consciousness: rather than being strange or artificial, they expand what’s possible to experience, offering a broader repertoire of ways to feel, perceive and be aware. One of the most striking things these states reveal is how flexible our sense of self really is: something we usually take to be fixed and solid turns out to be more like a fluid, ever-changing process, one that can shift and soften with the right conditions.

Our approach draws on neurophenomenology, which connects brain science with the systematic exploration of lived experience, so you can see how what happens in the body and brain shows up in how you feel, think and act. At the centre of this is interoception, our sense of what is happening inside the body. Breath, temperature, tension and other subtle signals are the raw material of emotion. By learning to notice how sensations shape feelings, and how feelings shape thoughts, beliefs and behaviour, you gain access to the level where habits are actually formed, and where they can be changed.

Through guided self-hypnosis and meditation, we’ll explore this flexibility of self directly. Attention to the body quiets the conscious mind and creates space for the unconscious to come forward, where emotions can simply be met, rather than managed, supporting regulation from the inside out. From there, you’ll learn to recognise the beliefs and stories that hold you back, gently let them go, and open space for new ways of thinking and responding. Through visualisation, you’ll imagine and inhabit the changes you want to make, drawing on the brain’s natural capacity for reorganising itself so that new habits and behaviours can take root.

Metacognition, the capacity to notice and steer your own thinking, is what turns this into something lasting. As you build it, you’ll find more choice in how you respond, greater emotional balance and a stronger sense of agency over your own mind and body.

Practising in a group adds something of its own: a shared atmosphere that often makes the experience feel more natural, connected and uplifting.

Led by hypnotherapist and neuroscientist Claire Berna, these sessions combine deep relaxation with guided visualisation and practical, experiential techniques you can take into everyday life. As the body settles and focus deepens, new perspectives emerge and change can unfold with a sense of lightness and flow. Many participants leave feeling more present, more empowered and more aligned with themselves.

What to bring: Comfortable clothing and a water bottle. You’re welcome to sit or lie down on a yoga mat. There will be space at the start to share intentions if you’d like to.

Please note: Hypnotherapy is not suitable for those with psychosis, schizophrenia, personality disorders, or senility. If you have epilepsy, narcolepsy, depression, asthma, a heart condition, or are pregnant, please consult your doctor before attending.