On the count of three, I will be fully awake. Counting up now,
1…. I am waking up now, feeling refreshed.
2….I have just washed my eyes with fresh, spring water.
And 3…. I am fully awake, refreshed and energized, ready for a great day.
For self hypnosis sessions at bedtime, it is okay to go to sleep.However signaling the end of your session in some way is important, so your mind will be able to focus more effectively. Say something to your self to the effect of ” sleep now” or use the Self Hypnosis – Deep Deep Sleep script
This is an alternative to an awakening script. It is important to signal the end of your session in some way; this is a way to terminate a self hypnosis recording when played before sleep
Now…. drift deeper and deeper… as every second passes, continue to sink into a deep, deep, sleep… (pause)
(slower and lower voice) … Sleep soundly and safely…. sleep deeply and completely…
… awaken at the correct time; feeling good, feeling refreshed, feeling calm and focused, and better than you’ve felt for a long long time…
Every day, in every way “it”… gets better and better… every day, in every way “it”… gets better and better…
… now… deep .. deep .. sleep…….. deep, (take a deep breath in, and breathe out, a slow ‘sigh’)… deep.. sleep…. (quietly) …sleep…
Copyright © 2006 David Dixon
by Dale Kirby
Choose a task that needs to be done, but you can’t seem to get yourself motivated to do.
Sometimes this is enough to get you started. If not, perhaps the following self-hypnosis script might help. It is something I use to get me over the procrastination blues.Just substitute your own task at the strategic places (where it says “prepare for tomorrow’s meeting”). This script uses a shortened version of the self-hypnosis induction scripts that I’ve posted earlier. I also use these sorts of scripts when I run. I just go through and set my subconscious to work running a pattern and then let it continue while my conscious awareness is of the run. I call this Subconscious Multi-Processing. When the subconscious is finished it is usually like an audio tape running out at the end and clicking off for me. Of course you should feel free to change this script in any way you wish. Perhaps adding key phrases that are motivational to you. Hope this is helpful, Dale
Hello. Greetings and welcome.
1000 1. Stare at a point on the ceiling as you breath deeply and relax.
Welcome to a time to go into a deep sound relaxing trance. You will find yourself becoming motivated to prepare for tomorrow’s meeting. and convinced that you can and that you have to get this done right away.
1000 2. You feel your eyes closing as you relax into a deep sound sleep.
Breathing. Slowly. And. Deeply.
You find yourself thinking back to a time when you went into a deep sound trance. You realize where that trance state started within your body and how it moved through your body and where it exited your body. As you imagine that sequence of the energy coming into your body and moving through your body you feel that when the energy leaves your body it is circulated back through the entry place again and again. An energy loop is created so that the trance state is cycled through over and over, faster and faster and as it loops through it is enhanced, it grows stronger and deeper and more powerful. You feel yourself going into a deeper and deeper trance and find that the suggestions that you hear now have a powerful and deep effect upon you.
1000 3. Relax. Relax. Relax 1000 3. You feel the warm relaxation flowing through your body. Breathing. Slowly. And. Deeply.From your shoulders, arms and hands down through your body and into your feet. Breathing. Slowly. And. Deeply. You feel the warm relaxation flowing up from your feet through your spine and into your face and brain.Breathing. Slowly. And. Deeply. Deep. Sound. Sleep.
1000 4. You hear the bird singing in a tree above. You feel the warm dust of a road beneath your feet. The sun is warm and soft against your skin. Breathing. Slowly. And. Deeply.
As you walk down the dusty road you see mountains in the distance. Over the mountains the clouds form the number 1000 4. Breathing. Slowly. And. Deeply.
You walk down toward a large placid lake and as you do the clouds turn red and gold and orange with the setting sun. And the 1000 4 feathers and dissolves.
Breathing. Slowly. And. Deeply.
1000 5 As the sky grows dark, you lay down upon a large soft barge and float across the gentle lake. You look up and 1000 5 outlined in stars in the night sky. And as you float along you find yourself drifting over a threshold into a deep sound hypnotic sleep. Sleep. Sleep. Sleep.
In your mind’s eye you look up and to the right. There you see someone who looks just like you. Breathing. Slowly. And. Deeply.
You watch that distant you and you notice that the you over there is becoming motivated to prepare for tomorrow’s meeting. and convinced that you can and you have to get this done right away. You see that other you becoming motivated to prepare for tomorrow’s meeting. and convinced that you can and you have to get this done right away using all the best behaviors that you have. You sense that the you over there has the best attitudes for becoming motivated to prepare for tomorrow’s meeting. and convinced that you can and you have to get this done right away.. You know that the other you has the beliefs and confidence that you need to become motivated to prepare for tomorrow’s meeting. and convinced that you can and you have to get this done right away..
You see that other you becoming motivated to prepare for tomorrow’s meeting. and convinced that you can and you have to get this done right away.. Breathing. Slowly. And. Deeply.
You notice that that other you’s Internal Voice is enticing and encouraging. It reminds that other you of future rewards. You feel the excitement of becoming motivated to prepare for tomorrow’s meeting. and convinced that you can and you have to get this done right away.
Now you see a mist or fog come between you and the image of the other you. The wisdom of your subconscious processes these images and thoughts into an ecological whole.
Breathing. Slowly. And. Deeply.
Breathing. Slowly. And. Deeply.
When the mist clears you will see that some adjustments have been made in a way that is pleasing and good for you.
Breathing. Slowly. And. Deeply.
When you are satisfied that you want to be that Person that you have created over there. Draw that you into yourself. Feel the energy and excitement of becoming this new you. You feel gratitude and joy that your mind can work such magic.
Breathing. Slowly. And. Deeply. Drawing that other you in.
Breathing. Slowly. And. Deeply. Becoming one with that other you.
Breathing. Slowly. And. Deeply.
Now as you continue in your self-hypnotic trance your subconscious will run this pattern over and over. Each time the desire to prepare for tomorrow’s meeting and become convinced that you can and you have to get this done right away will increase. Time will slow as your mind repeats this pattern as many times as you need.
Whenever you need or desire to awaken you can. Whenever you wake up, whether it be soon or later you will wake up feeling refreshed and joyful. Breathing. Slowly. And. Deeply.
Breathing. Slowly. And. Deeply.
Sleep. Sleep. Sleep.
Self Hypnosis Induction Script by Charles E. Henderson, Ph.D.
This is an induction talk for practicing self-hypnosis. It can be used as a guide to “thinking” your way down, or it can be tape recorded and listened to during practice. Follow the instructions for self-hypnosis induction in the section, “Self-Hypnosis Induction Procedure.” [Fair Use standards apply. This Induction Talk Script may be printed one time for personal, noncommercial use only. All provisions of the United States Copyright Act apply.]
“I am starting my self-hypnosis session now. From now until I say ‘wake up’ I will get more and more relaxed and focused within myself. Suggestions I give myself will be effective, but this will apply to only those suggestions I give myself and which I consciously want to be effective.
“As I close my eyes and begin to drift downward, I can imagine a blanket covering my feet. Every part of my body covered by the blanket will become completely relaxed. My feet are becoming deeply relaxed. All of the muscles in my feet are becoming limp and relaxed.
“Now the blanket is moving up to my knees. Every muscle and tendon in my body from my knees down is getting more and more relaxed. All tension is flowing out of this area, leaving all the muscles limp and loose.
“Now the blanket is moving slowly up to my waist. As it moves upward everything is becoming relaxed. As it reaches my waist I can hardly feel anything from there down. All the muscles in my hips, lower abdomen, legs and feet are becoming progressively more and more relaxed.
“All cares are flowing out of my mind. If a thought does intrude I will just gently let it go away. I am thinking only of relaxing and letting go of all tension. All of my muscles are becoming more and more relaxed, and I am feeling pleasantly drowsy. I will not go to sleep, but I am feeling so carefree and relaxed, sinking further and further into myself with no cares or worries.
Please keep in mind that most people get better, faster results with a professionally prepared induction tape.
“Now the blanket is moving upward, moving slowly over my stomach, inching up over my chest, stopping at my shoulders. All of the muscles in my stomach and back are letting go, becoming totally and completely relaxed. The relaxation is like a warmness, spreading to every place covered by the blanket. The muscles in my chest and arms are getting more and more limp. I could move if I really had to, but I am becoming so comfortably limp and relaxed I don’t want to move. I am still and relaxed, drifting deeper and deeper into a pleasant state of dreamy relaxation. “Now the warmth and relaxation are slowly moving upward from my shoulders. The blanket is remaining there, but the relaxation is gently moving upward in my neck. All muscles in my neck are becoming limp and flaccid. I can see them in my mind’s eye, becoming limp and loose. All cares and worries are floating away as I drift deeper and deeper into my relaxation.
“Now the relaxation is spreading into my mouth and jaw muscles. My tongue is limp, resting in my mouth with no need to be tense. I may briefly have more saliva in my mouth, but that will go away shortly. Now my cheeks and eyes are relaxing. I could open my eyes if I wanted to, but unless I need to, it would be too much work. It would take too much effort to open my eyes. I am drifting pleasantly downward, becoming more and more relaxed.
“The muscles in my forehead are becoming more and more relaxed. I can imagine them, like rubber bands across my forehead, becoming limp and floppy. Deeper and deeper, relaxing more and more. From the tips of my toes to the top of my head, I am becoming more and more relaxed, drifting downward, deeper and deeper.
“Now I am going to count down from twenty-five. As I count down I will continue to drift down, pleasantly going deeper and deeper into the relaxation. I will get drowsy and deeply relaxed, but I will not actually go to sleep. I will simply drift deeper and deeper into my self-hypnotic state of deeply relaxed awareness. By the time I reach zero I will be in a very pleasant, sleep-like state. I will still be able to direct my thoughts, and I could rouse myself immediately if I needed to, but unless I really need to, I will drift deeper and deeper into the relaxation.
“Starting down now . . . twenty-five . . . twenty-four . . . twenty-three . . . twenty-two . . . drifting deeper and deeper with each count . . . twenty-one . . . twenty . . . feeling drowsier and drowsier, yet still awake . . . nineteen . . . eighteen . . . seventeen . . . floating gently downward with each count . . . sixteen . . . fifteen . . . fourteen . . . drifting, drowsy . . . thirteen . . . twelve . . . eleven . . . ten . . . more than half-way down, drifting deeper and deeper with each count . . . nine . . . eight . . . seven . . . six . . . five . . . feeling so relaxed . . . four . . . becoming more and more relaxed and drowsy . . . three . . . two . . . one . . . zero. Breathing pleasantly, slowly, drifting deeper and deeper with each breath.
“As I continue to be deeply relaxed, and to become even more relaxed, I am thinking about my suggestions.
[At this point insert your suggestions.]
“All of the suggestions I have given myself will be effective because they are right for me and it is good that I should achieve them. All of the directions I have given myself are good for me and I will follow them.
“Each time I practice self-hypnosis I will become better and better at it. I will be able to relax deeper and deeper in less time with each practice.
“Now, as I count to three, I am going to slowly, gradually, pleasantly wake up. I will return to my normal, waking state, except for the suggested changes. Now, starting up, . . . one . . . becoming more alert . . . two, getting ready to wake up . . . three, wake up.”
This simple self-hypnosis routine brings together several different psychological principles. You might feel a little bit drowsy immediately after doing this exercise, don’t worry this is normal and will go away after a few minutes as you become grounded. However, you should avoid driving until you get your orientation back. Find a place to relax where you are unlikely to be disturbed.
Assume a position in which you can comfortably relax, either lying down or seated.
Choose a ‘trigger word’ which will help you to relax, such as ‘sleep’ or ‘relax’; you will repeat this at the beginning of each deep breath.
Choose an affirmation or positive suggestion which you can repeat to yourself. If you don’t have an affirmation try practising with something like “My voice is calm, confident and reassuring.”
Finally, please think of a relaxing scene which you can visualise, perhaps lying on the beach or sitting in the garden.
If you have problems visualising a scene simply imagine that you are being enveloped by a soothing, shapeless cloud of coloured mist. Imagine that your body is divided into three sections which you will relax in turn: (1) from your waist down to your feet, (2) your torso and arms, (3) your head and neck.
1. Allow your eyelids to fall shut, take a few moments just to unwind, focus on your breathing, clear your mind and get comfortable.
2. Take a deep breath in. Hold your breath for about ten or fifteen seconds before letting out a deep sigh and relaxing your whole body. Say your trigger word as you exhale. Allow your breathing to return to normal for a few moments and just be aware of how relaxed your body now feels.
3. Breath in again, in the same way, and this time relax your lower body, from your waist down to your feet, as you exhale and repeat the trigger word.
4. Another deep breath, relaxing your chest, back and arms as you exhale.
5. Breath in again and relax your head, neck and face as you breath out.
6. Finally, to catch any tension that might have returned to your body, relax your whole body again as you breath out. If you want you can also use this breath to imagine that you are expelling any emotional or mental tension.
7. Take a few moments to settle and allow your breathing to return to normal, and your mind to become empty, tranquil and quiet.
8. If necessary, allow your attention to be drawn to any part of your body where tension has returned. Imagine that it is a puff of coloured smoke and visualise it being blown away by a warm breeze.
9. Now visualise yourself standing at the top of a flight of ten stairs or steps, at the bottom is your relaxing place. Slowly descend the steps one at a time, counting from ten all the way down to zero as you do so. Try to feel yourself sinking down deeper toward a light trance with each step you take.
10. When you arrive at the bottom of the steps visualise yourself entering into your relaxing scene. Take a few minutes to try to get a feel for the scene, take a note of the colours and shapes which you can see, and any sounds. Allow yourself to let go completely and enjoy the pleasant feelings of physical relaxation and mental calm.
11. Now, repeat your affirmation to yourself in your own time, for as long as you want. Remember to be aware of your imaginary tone of voice.
12. When you are finished, take time to settle again and to enjoy the feelings of calmness and confidence which your affirmation has given you.
13. When you are ready, count from one up to five. Open your eyes, clench your fists and give your arms and legs a shake to wake yourself up again.
© Donald Robertson (2000)
by Geoffrey Knight
Instructions
In order to get the best possible recording use these tips:
Make sure you are sitting comfortably…spine upright…and no limbs crossed….
Take a deep breath in through your nostrils……hold it as long as you can….then out through your mouth, and say to your self, ‘relax’…..
Take another deep breath, and hold it as long as you can……again while exhaling say to yourself the word, ‘relax’….
Now become more aware of your body…….notice any tension in your face….allow the muscles in your face to become limp and relaxed…. Relax your jaw….feel any tension remaining in this part of the body…..slip gently away…leaving your muscles very limp…..comfortable …and relaxed….
Allow this feeling of relaxation and comfort to flow slowly downwards through your body…all the way from your head down to your toes….feel your shoulders, then your arms and then your legs go limp and lazy….very comfortable…very relaxed….
Now focus your awareness on your breathing…imagine you can see the air going in and out as you breathe…imagine you can see it in color…. as it goes in through your nostrils…down to your throat and into your lungs…and then out again…..feel as though the air is doing all the work….the air is breathing you….imagine you are breathing in pure healthy energy…each time you inhale….you are taking in from the Universe all you need….each time you exhale you are releasing all that you do not need….each time you exhale you are releasing any tension in your body…you are now able to energize yourself whenever you desire….you just feel yourself breathing in pure…healthy energy…feel it circulating through your blood stream….to every cell in your body….every organ….every gland….every cell in your body is functioning in a rhythmic healthy manner…
PAUSE
Now imagine you are standing at the top of a wonderful white marble staircase…..a staircase with marble balustrades on either side…..you are going to walk down this marble staircase by counting one down to ten….and each step you take you will say to yourself inwardly and silently the words ‘deeper relaxed’….now imagine putting your right hand on the right hand balustrade…..feel this cool smooth marble…keep you right hand on the balustrade as you go down the stairway….. here we go….one, deeper relaxed….two, deeper relaxed…..three…four …feel a warm summer breeze on your cheeks as you walk down ……five…six…seven…every step you take you feel yourself going deeper and deeper….. totally relaxed….eight…nine…ten…
PAUSE
Now imagine taking six paces forward, and stepping into a garden of your own imagination…..a garden which is a special place to you…..where you feel safe and totally protected…….a garden which you might have visited when you were a child …….or a garden which you invent in your mind now……image it’s is the height of summer and you can feel the warmth of the sun on your back…everywhere are tall trees with green leaves and you can hear the birds singing in the branches…
Move through your garden….take your shoes off and walk along the beautiful cut lawns…..feel the soft dewy grass beneath your feet….walk across to the large herbaceous borders full of wonderful and colorful flowers in bloom…..and just beyond is a large bed of roses all in bloom….bend down and smell the fragrance of you favorite rose….
And then you come across a small mountain stream with babbling clear summer water….bend down besides the stream…..cup your hand…..fill them with the clear and cool summer water….and take it to your lips …………………and drink…..and now go over to a comfortable canvas ‘Directors’ chair by the stream…..sit down and give yourself a few moments to look around the garden of you imagination…….allow your mind and body to drift deeper and deeper into the wonderful hypnotic state….
PAUSE
Now imagine getting up from you comfortable chair and going into your power spot……this is you inner sanctuary…..your secret place which only you can find – in the garden of your imagination…….no one enters here except by invitation from you……this is a very special place which might be behind a tall brick garden wall…..and you enter through a special green door which only you can unlock……or it could be hidden by a tall yew hedge or whatever your imagination prefers….so enter now, enter your power spot….and here your power spot represents or looks like some wonderful place you remember…from childhood or of recent times….a place which holds happy memories for you…….a place where you can relax completely, so allow your self to sit or lie down on something really comfortable….
PAUSE
In this deep relaxed state you can enter the depths of your unconscious mind…..and bring about any changes you desire…….changes that will be for your benefit and have a lasting influence on your belief systems and your day-to-day life……this is the place you can access all the belief systems that in the past and now govern your very being….this is the place you can heal yourself……or ask for help from friends or relatives or divine guidance…..or ask in some historical figure, like Franklin D Roosevelt, or Churchill or Mahatma Ghandi…….tell them your problem and seek their guidance…….enjoy this personal power spot and take a few moments so that your unconscious mind can dwell here and embrace the power of the mind…….
And when you are ready…and in your own time….bring yourself back into the room and open your eyes…..and feel fresh and relaxed from the deep rest you have had…..imagine your eyes are bathed in cool mountain clear water….which is awakening you and making you feel refreshed….now open your eyes…and have a good stretch.
End
On completion of the recording you have a Self-hypnosis tape. It instructs you to close your eyes. Do not play it when you are driving, operating machinery or at any other time when you full attention is required. It is always better to visit a hypnotherapist for your first self hypnosis session and then try any scripts at this site. You use these scripts on the understanding that you and you alone accept solely responsibility for their use and any effects indirectly or direct there from.
By Wayne F. Perkins Educational Hypnotherapist
Definition of Stress
What is stress? Stress is a psychological and physiological reaction in our mind and body to an external or internal stimulus. Some stressful reactions to stimuli include rapid heart beat, blood flow being diverted to the arms and legs, dryness of mouth and an overall feeling of panic. This is a genetic response that was very necessary eons ago when a saber-toothed tiger started chasing us across the plains, hungry for his next meal. We developed a response to speed up the heart and send blood to the arms and legs in anticipation of a fight or a flight.
At home, at school or at work, when stress kicks in, we receive the same physiological reactions in our bodies even though we are not faced with a true life or death situation.
Isn’t that amazing?
Stress is cumulative in nature. Every stressful situation you confront compounds and it builds over time, much like an investment in a tax-free security or pension plan. Many times the event that pushes us over the edge, the event that triggers a fight or altercation, is the last or most recent event. Several other episodes of stress were handled in a way where we ignored the warning signs in our bodies until we could take the pressure no more. Stressful events compound over time until we can’t handle them. We may react sometimes in a violent or hurtful way.
Using self-hypnosis training to manage stress capitalizes on the same principles, the compounding of our reactions, only in the reverse. We use self-hypnosis to learn to relax. We use this relaxation many times during the day. We use self-hypnosis many times during the week, month, and year. We use self-hypnosis during times when stress is not present. We use self-hypnosis during times when stress is present.
William James a philosopher at the turn of the 20th Century stated that a person” can not experience stress and be totally relaxed at the same time.” It takes time when one is experiencing stress to bring himself down to relaxation. It takes time when one is totally relaxed to bring them into a stressful state of mind and body.
All we need to do is to find times during the day when we can relax very deeply and soundly. The more time we can devote to relaxation, the more compounding of relaxation in our body and mind, and we will feel much better.
There are two parts to the exercise. The first involves teaching you self-hypnosis, and the second will give you the hypnotic “prescription” or “script” necessary to learn stress reduction or relaxation management.
Everyone who reads this and follows the directions will be successful. I look forward to your success. Please write, e-mail or call me with your success story.Thank you very much in advance for trusting me to give you this information. I believe in you, too!
Here is the self-hypnosis instruction you need to reduce stress.
Read this information into a tape recorder or other type of recording device. If none is available, have a friend you can trust read this information to you. Make sure that the script is read slowly and distinctly. If you sound tired at the time you recorded this, it will help you mimic the behavior of the person reading. You will then respond by becoming tired or deeply relaxed. As you relax your mind will become alive and alert.
Be focused and ready to accept this information. When you the word PAUSE , stop reading and pause from about 15 to 20 seconds. If you feel better with longer pauses, that is fine, too. Whatever feels relaxing and comfortable to you will be okay.
This is going to be fun! It will also be very beneficial to you! Remember that all hypnosis is self-hypnosis. You are always in control. You have all the power necessary to make positive changes in your own life. You may have found out already in life that you also have the power to make all the negative changes in your life. Let’s focus on the positive changes.
Find an area in you home or place of work where you can have about three to five minutes to yourself. That’s right. Only three to five minutes time increments are needed in your quest for success.
After practicing this exercise many times, you may reduce the time to only one or two minutes. Now, read the following your recorder, or have your friend read them to you.
Sit up in a comfortable chair or lie on a couch or a bed with your hands resting in your lap or by your side…take three very slow, deep breaths… Each time you inhale, focus on filling your lungs with clean, fresh air…as you exhale, feel all of the tension leave your lungs. You feel good, you feel fine, you feel perfectly relaxed…Each and every deep breath that you take allows you to go deeper and deeper…each and every sound that you hear allows you to go deeper and deeper. Nothing will disturb you, concentrate on each of the words and ideas presented to you. You will succeed!
Now close your eyes down tight, shutting out the light. One, breathe in, hold it…,let it out slowly…, let all of your muscles relax…you feel good, you feel fine…you feel perfectly, relaxed. Two, breathe in, hold that deep breath…push it out…let all of your tension leave your lungs. Three, breathe in…, hold it, let it out slowly, let all of your muscles relax. You are gaining control over the powerful subconscious part of your brain. You are relaxing more with each and every deep breath that you take, and each and every sound that you hear.
Focus your attention on your breathing. How does it feel to breath so deeply? Can you allow your self to relax at even a greater depth? Let yourself go deeper and sounder into this pleasant state of mind…You feel good, you feel fine, you feel perfectly relaxed…Listen and pay attention to your body…What does it sound like to hear your own breathing.? Does the sound assist you in relaxing even more?…Breathe deeply and relax…You are gaining control over the powerful subconscious part of your mind.
Focus your attention on the sounds that you may be hearing around you…and as you do, you begin to find these noises pleasing and relaxing as well. Wouldn’t it be interesting to be able to increase the volume of the external sounds by just thinking about them…As you do make the sounds louder you find your body sinking down into the security of your bed…your couch, or your chair…sinking down, drifting down…you may feel a light or heavy sensation and this sensation begins to assist you in relaxing deeply…more deeply relaxed than ever before. Nothing will disturb you…if an emergency comes up you will be able to respond quickly and with a clear head. You are gaining control over the powerful subconscious part of your mind…Now wouldn’t it be interesting if you could make the sounds around you go softer and softer, softer and softer until they drift away…you are gaining control of your own mind…Nothing will disturb you.
You feel good, you feel fine, you feel perfectly and completely relaxed…Now concentrate on the sound of your breathing again…As you do, concentrate on your breathing…your muscles relax deeply…You are relaxing deeper and sounder than ever before. Relaxed and focused concentration, that is what self-hypnosis is. You are relaxing deeper and sounder. I am relaxing, deeper and sounder.
Picture in your mind that you are looking at the night sky…The sky you picture may have stars and planets and a full moon, or it may have a heavy cloud cover and be very, very, dark. Whatever sky you picture in your mind will be the correct sky…As you picture this sky, you are relaxing deeper and sounder than ever before. As the sky becomes clearer and clearer in your mind, you are relaxing deeper and sounder than ever before. I am relaxing, very, very deeply.
Now, picture a large wheel right in the middle of your night sky. It may be a large wagon wheel, an automobile wheel, or a bicycle wheel. Whatever wheel you picture in your own mind will be the correct wheel. I picture the wheel in the middle of the night sky. As you picture the wheel in the middle of the night sky, your body is relaxing deeply, soundly, and perfectly. Now picture the large wheel moving toward or away from you. As it mover toward you, it becomes bigger in the night sky…As it moves away from you, it gets smaller and smaller. As the wheel movers either toward or away from you, your relaxation grows deeper and more pronounced. Every muscle and fiber in your body relaxes, now.
Now, picture the wheel turning either clockwise or counterclockwise. As the wheel turns, your body goes loose, and limp and lazy. All of your cares are drifting away. You feel good, you feel fine, you feel perfectly, relaxed. Let the wheel turn either toward or away from you. Let the wheel rotate clockwise or counterclockwise. See the wheel turning and moving in your night sky.
Each and every time you picture this wheel, moving and turning, your body will relax, deeply. You will be calm and confident and filled with the self-satisfaction for becoming master of your body and master of your mind. Each and every time you think about this scene, the scene of the night sky, your body and mind will respond quickly. Your body will relax instantly, and your mind will more alert, attentive, and you will be able to concentrate much better. You will concentrate better than ever, before.
In a few moments, I am going to emerge from self-hypnosis. I will feel more energetic than ever. I will feel alive, alert, awake, and ready for today’s challenges. Each and every time I practice this exercise, I will become better at relaxing. My periods of deep relaxation will become part of my every day activities. My deep relaxation will assist me in achieving my goals. I am the master of my body. I am the master of my mind. I am the master of my emotions. Never before, has anyone ever existed that is exactly like me. I am unique. I am in control of my body and my actions.
I am going to count to five. When I reach five, allow your eyes to open and you will feel wide awake. You will feel great. You will feel better than ever before. Each time you listen to the induction and the hypnotic prescriptions, you will feel better than ever, before.
One…you begin to feel better…Two…becoming more aware of what is going on around you…Three…Four…Get ready, now…and Five…Wide awake, alert, feeling better than you have ever felt, before.
How do you feel? Stretch, yawn, get ready now to experience today’s activities.
Listen to your tape or have your friend come over and read this script to you many times. Repetition of the exercise will help you win the battle over stress.
The following is an abbreviated self-hypnosis exercise that will help you win the war on stress, even when you only have brief one or two minute periods of time to perform the self-hypnosis exercise.
1. Sit up in a chair with your feet flat on the floor and your hands and arms resting in your lap or hanging down at your sides. Close your eyes down tight, shutting out the light.
2. Prescription. Think or say the following words to yourself. “I am gaining control over the relaxation in my life.” “I am relaxing more with each and every breath that I take.”
3. Take three slow, deep breaths. Each time you exhale, feel all of the tension, leaving your lungs.
4. Think of a very calm and relaxing place in your mind. Picture a scene by a lake or an ocean, relaxing in the mountains or in the forests, or picture yourself sleeping deeply in your bed at night. Whatever scene you picture, will be the correct one. You may want to picture the night sky. You may want to picture the wheel, rotating and moving in the night sky. Whatever scene you picture, it will be the correct one. The scene will assist you in relaxing, deeply.
5. Say to yourself that at the count of five, your eyes will open and you will be better relaxed than ever before. You will feel alive, alert, and ready to take on the day’s activities.
Carry these restful feelings into your day. The best way to beat stress is to increase the periods of time that you are perfectly, relaxed. Your restful feelings will stay with you the rest of your day.
Practice listening to the first exercise along with the stress prescription at least once per day. If you listen in the morning, you will be setting the stage for the rest of your restful day.
Practice the short version as many times as you can during your day. We all have a tendency to think about those things that will hurt us. We all think of these things, many times a day. Why not think of restful thoughts as well? Place many of these one or two minute rest periods in your day. You will defeat stress and replace it with calm and peaceful self-confidence. You will become an inspiration to others!
by Geoffrey Knight
Play the script to yourself at least once a day for seven days, and then at regular intervals thereafter. A good time to play the tape is just before you go to sleep. Take your time- and pause -dictate it slowly.
(Use the Self Hypnosis Script as the Induction for this Self Hypnosis Weight Reduction)
I have discussed with myself on a conscious level….that I want to REDUCE WEIGHT….and reach my ideal target of [X] kiligram……by [ date ]…..but I want to update my unconscious mind of that decision….. I want it to know both consciously and unconsciously…That is now appropriate for me to REDUCE THAT WEIGHT and to shed [ x]pounds…And that because I now want to ….because it is my decision ….my desire…to LOSE THAT EXCESS WEIGHT of [x] pounds……I will do so by following a few simple guidelines…….
RULE 1* I will eat my dinner early in the evening and I will allow 11 hours between dinner and breakfast… I will never eat after dinner….I will never go to bed on a full stomach…..I will do my utmost always to allow three hours between dinner and going to bed…
RULE 2 I will eat three meals only every day….I will never snack between meals….I will allow 5 to 6 hours between meals….
RULE 3…. and I will always sit down to eat…And I will always finish a meal when I am slightly less than full…..I will never eat large meals….I will eat slowly and be aware of chewing and chewing and chewing my food before I swallow….
RULE 4…. I will eat breakfast every day containing protein……I will avoid all cereals for breakfast…. my mind will think of eggs for breakfast…or meats for breakfast……
RULE 5 …..I will reduce the amount of carbohydrates eaten……I will avoid the “White Foods”…. such as white flour and refined grains….. rice…refined sugar….Hydrogenated fats…And all products containing those White Ingredients…..
RULE 6….I will exercise regularly….each day…simply walking…walking for about 35 minutes each day….at a nice brisk pace…moving me arms …not running…just walking every day….15 minutes at a time….thinking thin…thinking as I walk of exercising arms and legs…burning carbohydrates…..metabolizing…And walking whenever I can without using my car….walking up stairs whenever the opportunity arises… saying no to the elevator….
My stomach is getting smaller and smaller…..with every day that passes…And naturally I will want to eat smaller and smaller quantities of food….I will remember that stuffed feeling I have after eating too much at Thanksgiving…..I have that stuffed feeling……I will always leave food on my plate….far, far better to throw away the left over food….than to use myself as a human trash can…..I am enjoying a new way of eating….very, very slowly…. always laying my eating utensils down between bites……and thinking only of the bite that is in my mouth…. ……… and because I am only thinking of the bite that is in my mouth….I shall enjoy the taste of it much more……my taste buds become more sensitive…And I get a much greater satisfaction from each bite….I eat very…. Very slowly….I shall eat much less…But I do enjoy it more….fattening, sweet foods are repulsive to me…it always reminds me of a plate of granulated sugar….with thick sticky molasses poured over it….
I will reduce that excess weight bit by bit…..day by day….week by week….until I reach my goal weight of [ x]…and I know I will feel more energetic …And therefore I shall keep up my exercise ….the more I exercise…the better I feel…and the better I feel….the more I exercise…I am looking better…And I am feeling better…my clothes are getting looser…I feel good about myself…I walk more confidently…I smile more easily…Because I know that I am going to win….. …..
Now I am going to imagine that I am going to go deeper into pleasant relaxation …. there is no limit to the level that I can relax …. I know that I have a right to enjoy a slim, healthy body …. this is my own body …. and I have a tremendous respect for it …. I have now chosen my ideal weight, and size for my body …. and I want to constantly …. visualize this ideal look as the real me …. I want every part of me to fully understand my overwhelming desire … to reach and maintain this ideal size and weight …. ….now ….I picture and imagine that I am standing in a large pleasant secret room…where I come every day and relax…
And enjoy being and feeling slim and attractive…. enjoy being the real me with my ideal figure…. …. I can imagine how my room is furnished ….I choose the colors of the walls …. the color of the rich soft carpeting …. and I notice that the wall is covered with a beautiful spotless mirror …. it is reflecting the beauty of the room ….. and it also reflects me …. I look so happy …. I am always my ideal size and weight when I enter this room …. and I come here often to become relaxed and happy …. I thoroughly enjoy posing …. and admiring myself … in this large lovely mirror …. I admire my attractive body …. just looking at myself from a side view …. and enjoy knowing …. that this beautiful, attractive person is me …. I am thrilled and happy with the image of myself I see ….I now sit down in a very comfortable chair …. and look at my beautiful figure while seated …. I am growing very fond of this restful chair …. and as I sink back into its restful surface ….
I feel myself going deeper and deeper into trance …. I just feel terrific …. mentally …. physically and emotionally …. it’s a wonderful feeling to BE HEALTHY…ENERGETIC…. …. TRIM …. and ATTRACTIVE …. and it’s so easy …. and I may even wonder why I haven’t done this before…. …. I look so good …. and I feel so good …. and I am good …. I am doing good things for myself.. .. because I deserve the best life has to offer me…. the process is going on right now …. and I am enjoying a new positive personality …. looking at myself … admiring myself … and knowing that the reason I …. LOOK SO GOOD …. and FEEL SO GOOD …. this is the result of my new respect for myself … and love for my body. ..it is also the result of my new way of life …. my new eating habits …. ….. I eat only when I am sitting down …. I enjoy eating more than I’ve ever enjoyed it before …. because I enjoy the taste of my food more …. because I give my taste buds a chance to savor and enjoy every bite …. I take a bite of food into my mouth …. and I think only of the bit of food that is in my mouth …I concentrate my entire attention on that one bite ….I feel the texture of the food …. I find that it tastes better in certain parts of my mouth than others … I concentrate all my attention on that one bite of food I am chewing slowly …. and I enjoy every bit of taste it has to offer ….. finally I swallow it …. only then do I consider another bite …. I lay down my utensils in between each bite of food …. or if it is food that I hold…. I put it down in between each mouthful …. because I am eating so slowly so that I can enjoy every bit of taste and flavor of the food …. so I will find that my stomach soon has that stuffed feeling that I get after a huge dinner …. I STOP EATING IMMEDIATELY …. and feel extremely happy ….
I recall the tales about fool’s gold …. inexperienced Prospectors used to find and collect it … traveling many weary miles back to civilization …. hoping to sell it …. only to be disappointed and frustrated …. fool’s appetite is just like fool’s gold …. when I mistake it for real body need … I am frustrated and disappointed as a result of eating …. Boredom is not hunger …. worry is not hunger…. disappointment is not hunger…and frustration is not hunger …. lack of love is not hunger …. these feelings are fool’s appetite …. and I am certainly not a fool …. I know that fool’s appetite cannot be satisfied by food …. because it is not real …. being deceived by fool’s appetite only punishes my body …. heeding real hunger is natural and satisfying ….. because I understand this …. I will only eat when I am physiologically hungry …. physically hungry …. only when my body needs food and my body is showing it…. ….. back to that beautiful mirror in my secret room now …. and look at my beautiful body …. the real me ….I love the way I look …. and I find myself merging with this image …. more every day ….I am becoming this image …. I am much more confident now …. everyone is noticing how good I look ….. I find myself smiling more and more …. because I are feeling so good about myself …I feel so happy that I am in complete charge of the way I feel ….. the way I eat …. the way that I conduct myself … it is a wonderful feeling of control ….. I have reached an important fork in the road of my life today….I am standing at that fork….as I look down to that road to the left….I notice that it is cold, gray and unfriendly….the trees are barren of leaves and the grass has long been replaced by hard cold rock….a cold wind blows the mist and drizzle….it’s a lonely, humorless, dreary read….this is the road of the overeaters and the bingers….as I turn from that road and look down to the road to my right…I see a wonderful road…the sun is shining in a rich, deep, blue shy….the trees are full of leaves and the grass is lush and green….this is the road of the healthy eaters….this is a bright, Jolly, cheerful road….full of optimism and health….as I begin to walk down this road….a gentle breeze caresses my body….I am walking down the road to a longer… Healthier… Happier life….with each step I take I feel better, more alive, more cheerful and optimistic….I feel great…..EMERGE
And when you are ready…and in your own time….bring yourself back into the room and open your eyes…..and feel fresh and relaxed from the deep rest you have had…..imagine your eyes are bathed in cool mountain clear water….which is awakening you and making you feel refreshed….now open your eyes…and have a good stretch. End
* The RULES have been extrapolate from a book on weight reduction called “Mastering Leptin”
by Bryon J Richards (ISBN 0-9727121-0-0) which is excellent and I recommend you to read it.
Note on safety On completion of the recording you have a Self-hypnosis tape. It instructs you to close your eyes. Do not play it when you are driving, operating machinery or at any other time when you full attention is required. You use these scripts on the understanding that you and you alone accept solely responsibility for their use and any effects indirectly or direct therefrom.
Once you have practised the ‘simple’ self hypnosis routine for a couple of weeks you should be ready to proceed to this brief version of traditional self-hypnosis. There are of course many variations of this script, however, this is one of the most widely effective forms.
Stage 1: Prepare
1. Sit in a comfortable chair with your eyes closed and feet flat on the floor, hands separated and resting upon your lap.
2. Pause long enough to settle down.
3. Want to relax, intend to relax, mean to relax, and think only of relaxation throughout this exercise.
Stage 2: Trigger Self-Hypnosis
1. Take a deep breath and hold your breath for a few seconds until you are aware of the tension in your chest.
2. Repeat the words “Sleep Now” in your mind, firmly and with intention, as you begin to exhale slowly. Act as though letting out a deep sigh as your body slumps down in the chair like a limp rag doll. (Repeat these steps 1 & 2 three times.)
3. Pause long enough to settle down further.
Stage 3: Deepen Self-Hypnosis
1. Begin counting slowly back in your mind from ten down to zero, thinking only of deepening relaxation as you do so. (The numbers are just used to bridge the mental gap, and break the relaxation process down into manageable stages.)
2. Pause long enough to settle down even further.
Stage 4: Positive Suggestion
1. Repeat an affirmation, such as “Real confidence grows within me…”, many times in your mind. As you do so absorb your attention in the meaning of the words. Assume a relaxed and accepting attitude, and a firm but encouraging tone of voice.
2. Pause long enough to settle down into a sense of completion.
Hypnotic Termination
1. Tell yourself your eyelids will flutter open on the count of five.
2. Count from one to five, assume a powerful and energetic tone as you begin to breathe more deeply.
3. Open your eyes and look for constructive ways to act upon your positive feelings.
© Donald Robertson (2000)
By: Gerald Kein
This is the technique I developed over many years for teaching extremely deep somnambulistic self-hypnosis in one simple session.
First make sure you have the client in somnambulism. The Elman induction is my preferred way to accomplish this.
We can go ahead and relax you mentally and physically much more, but it really is… not that necessary. Because to learn the secrets of control over your body doesn’t require that we become physical or mental zombies. It just requires that our mind is open to accept suggestions of learning… and now we’re going to begin to teach you how to hypnotize yourself, beautifully.
I want you to do this… I want you to use that powerful ability to imagine that (God, nature, etc.) gave you. If you are a visual person… make a picture. Some people aren’t visual, but if you are… make a picture… but if you aren’t visual, you can imagine. Imagine or visualize what I’m about to describe.
I’m about to describe two things to you. I want you to imagine them strongly, or picture them with great clarity, which ever is easier for you. Don’t question it. Success will depend on you following these instructions.
I want you to imagine or visualize yourself first standing at the top of a long staircase. It extends straight down in front of you. As you look down this staircase… decorate it, carpet it any way you want to, it’s yours. As you look down the staircase you notice something very unusual about it… and that is, it never seems to end… it just goes on and on. Now that’s because this is the staircase of relaxation… and we have never found an end to a persons ability to relax. And I want you now to accept this suggestion, that from this moment on when you’re in this beautiful state… every gentle breath you exhale… guides you deeper… and deeper. Every breath… takes you down another step on this beautiful staircase. Every breath… takes you down… more… and more. Seal that within you.
Now this is the most important thing that you’re going to learn. So I want you to imagine and seal this next suggestion within you more than anything else you’ve ever done in your life… because it will give you the ability… to improve your life in so many ways. I want you to first imagine or visualize your brain.
I’m going to use the word imagine from now on. That will mean either imagine something or visualize it if you’re one of those people that can create a picture. But rather than say imagine or visualize I’ll just say imagine, it’ll mean either one for you.
You imagine that coming down from the base of your brain is a fairly thick electrical cable, maybe about as thick as the pinky finger on your hand. After it comes down about an inch, I want you to imagine it goes into the top of a light switch… you know, like the light switch that operates the ceiling lamps in your bathroom or your kitchen at home. Imagine that cable coming out the bottom of that switch. The jacket, the cover of the cable opens up… and from it, flows hundreds of little bitsy tiny wires… that flow through every muscle and cell of your body from the top of your head to the tip of your toes.
In a moment I’m going to ask you move that switch from the “on”… down… to the “off” position.
Now here’s the suggestion that I need you to accept… and you must accept it… if you want be able to powerfully program yourself quickly and easily. When you move that light switch to the down position, you’ll accept the suggestion you voluntarily, without any question… block all electrical current from your brain to every muscle in your body that’s not needed for continued survival. Instantly every muscle will go totally dormant… unable to move… no matter how hard you may try.
Should I ask you to try to lift a hand a finger or open an eye or even speak… when that switch is “off”… nothing works. Make that your reality… with this understanding… that it is your switch. You can turn it on or you can turn it off, anytime you want to. But you must accept the suggestion that when it’s “off”… all the muscles of your body grow completely dormant, unable to move.
Now when you do that, you’re going to notice something else… another benefit comes in. If there’s the slightest stress or tension in you anyplace, instantly when you move that switch off that can no longer exist… and you’ll feel yourself go many times deeper relaxed.
All right. In your mind… reach up… grab hold of that switch that you have created… and now firmly move it… down.… to the off position…shutting down every muscle, every nerve, every fiber… blocking the electric current in that switch just as if you turned a light switch off… the lights go off… and feel your body relax much deeper. Now if you’ve accepted that suggestion, right now every muscle in your body is totally shut down unable to move, no matter how hard you may try.
Because this is the most important part of your training… that you must accept this… I’m now going to find out if that is your reality. With your light switch in the off position, blocking all the electrical current to every muscle in your body…try to lift your right hand. (PAUSE) Wonderful. Stop trying… and go much deeper.
With that light switch completely “off”…try to lift your left hand. (PAUSE) That’s great. Stop trying and go deeper.
So we know the right brain and the left brain have accepted that. Now for the ultimate test. Know that light switch blocks that electrical current. Believe it with all your heart. Seal it within you.
With that light switch in the off position blocking that electrical current…try to open your eyes. (Pause) Great. Stop trying. Go much deeper relaxed. You’re doing beautifully.
The secret to the technique you’re going to learn, is when you move that switch to the off position… that you know, it’s not a matter of believing, it’s a matter of knowing… that you know you shut down every muscle in your body.
This is a beautiful state that you’re in. Right now, you have a natural anesthesia that comes in, in this beautiful level. I’m going to show you what I mean. Without any suggestions of any kind of an anesthesia what-so-ever, I’m just going to be doing some general testing on you. As I work with you, just feel yourself relaxing even more, it just feels good to do it. (ARM PINCH, JAW PINCH etc.)
I’m going to lift your right hand and drop it and when I do… this beautiful anesthesia… and the physical part of you deep inside… relaxes much more. (RIGHT HAND DROP) That’s good.
Repeat practice as necessary until client is confident in the results.
Now, I’m going to teach you how to enter this state by yourself. But before I do, between now and the next time I see you, you’re going to be practicing self-hypnosis a lot. Until now and the next time I see you this going to be very important. When you move your switch “off”… under no circumstances… are you ever to override the suggestion, that every muscle in your body is turned off.
Now when you’re practicing you’ll discover that maybe some day you get an itchy nose, or you want to move your body… you’re not in total comfort for some reason… fine, but first move your light switch back “on”… then scratch or move your body… then move your light switch “off”.
Your light switch is a tool. You are never to override, the light switch. When it’s “off”, you’re “off”, no exceptions. You must believe this, you must accept this… if you want to have real relief during your childbirth. But it’s a switch… and your switch can be turned “on” or “off” depending on what you want it to do.
All right. Now here’s how you’re going to enter this state. First I’m going to give you two safety suggestions, because each time you enter this state you’re going to find you go tremendously deeper than the time before. So you’re only going to practice this when you are in a safe and comfortable position… like in a chair that supports your body or lying at home in a bed or something like that. Don’t do it in a straight backed chair for example. As you grow more relaxed and learn this technique, you’ll just fall out of that chair, there’s no support. You will be in a safe and comfortable position.
Second you’ll give yourself a time limit. You’re going to tell yourself, “I’m entering self-hypnosis for…” and you’re going to say a time. For practice now we’re going to use thirty seconds. At home (this week, etc.) I want you to vary it, from thirty seconds to about two minutes. Mix it up a little bit. You can do it longer if you want to, but I don’t want to take a lot of your day up here. You’ll say to yourself, “I’m going into deep self-hypnosis, right now, for thirty seconds.”
Then here’s how you’ll enter the state. After you’ve told yourself the time, you’ll raise and lower your right index finger. When it touches what ever it might be resting on at that time… the arm of the chair, your leg, the bed, whatever… when it touches what ever it’s resting on… and this important… not before, after it touches… you’ll close your eyes… you’ll go right back down into this beautiful state. You’ll instantly move your light switch at the same time you close your eyes… from the “on” to the “off” position… shutting down every muscle, nerve and fiber… and go right back into this beautiful state.
Then you’ll do nothing. Do not think of the time… that will foul you up all the time… just enjoy the beautiful state. Your subconscious mind keeps better time than your conscious mind ever possibly could. It’ll give you a feeling, a hunch that your time is up. When you feel your time is up… you’ll flip your switch “on”… your eyes will open… you’ll grow fully alert… feeling fantastic.
So let me review that because we’re going to practice it now. First you’ll be in a safe and comfortable position… as you are here. Second, you’ll give yourself a time limit. You’ll say to yourself, “I’m now going into self-hypnosis for thirty seconds.” Third, you’ll raise your index finger and drop it. When it touches and not before… you’ll close your eyes… move your light switch to the “off” position, shutting your body down completely… and go back to this state, each time deeper.
Don’t think of anything, on purpose… and your subconscious mind will tell you when the time is up. You’ll always have thoughts… don’t worry about that, as long as you’re not creating them.
Then when you have a hunch your time is up, you’ll simply flip your light switch “on”… your eyes will open, fully alert… and when you do, notice how good you feel.
All right, at the count of three and not before move your switch to the “on” position… and open your eyes and we’ll practice this technique. One… two… three, move the switch “on”, let your eyes open, notice how good you feel.
A nice feeling isn’t it ? Remember, the most important thing now is to get that switch “off”.
Have your client practice the technique with a thirty second time limit 3-5 times.
After the client emerges, ask: Do you feel like you really got your switch off? If no have client practice more. If yes , tell client to enter self-hypnosis without a time limit and that you will emerge him. After he is in the state, say the following: Now, I want to talk to your subconscious mind… you can listen with your consciousness if you want to… but I want to talk to your subconscious mind. Then say:
“When (Client’s name) tells you a time… you’re to do that time exactly. If she tells you thirty seconds that does not mean twenty-nine… it does not mean thirty-one. If he/she tells you one minute… that does not mean sixty-one seconds or fifty-nine seconds. You will follow his/her instructions instantly.
Now listen very carefully to me. You’re doing beautiful, you’re going to do fantastic. You are now going to put your mind to school. Between now and the next time that I see you… you’re going to practice using this time limit technique… and you’re going to practice it ten times a day… minimum. Now that may sound like a lot of time. But say, if you gave yourself a time limit of one minute… well that’s only ten minutes a day. If you gave yourself thirty seconds that’s only five minutes a day… and I know you’re willing to invest that amount of time… for having a beautiful loving birth. So you’ll do that, ten times a day… once a day without fail.
You’re going to listen to a very powerful… self-hypnosis deepening tape program… that I’m going to give you. (Give them a progressive relaxation induction with a 15 second blank leader in the beginning.) Here’s how this works. You’ll put the tape in a tape player, you’ll get yourself in a nice comfortable position, you’ll push the play button on the tape recorder… nothing happens for about twenty seconds. There’s just twenty seconds of blank tape. During that twenty seconds you’ll enter self-hypnosis without a time limit as you’ve just done. You’ll go into hypnosis, you’ll get your switch “off”. After that my voice will come on… and guide you tremendously deep into this state. Each time you use this very special tape, you’ll feel yourself go very… very deep… much deeper than the time before. You’ll use this tape once a day… without fail.
You’ll find that if you follow these two instructions, when I see you next week, you’ll instantly be able to go into such a beautiful deep state of hypnosis… you’ll probably think you’re living on the planet Mongo instead of here. But it will be wonderful… and a loving experience.
I’ll give you the written instructions on this… so you’ll have it all. Just know there is no basement to your ability to relax. Any limitations on your ability to relax merely are your limitations… and those aren’t real. You can relax much more deeply than you’ve ever, thought possible.
In my next article I’ll discuss how, using this technique, the client can give himself transformational suggestions so powerfully that they will take effect instantly.