Hello,
My name is John Brown and this is a recording that uses the techniques of hypnotherapy and guided meditation for deep relaxation and self-improvement.
There is no need to have any experience with either hypnosis or meditation to use this recording,
Just follow along with the instructions and let yourself relax.
In the interest of ensuring your safety,
If you are dealing with epilepsy or a diagnosed mental health condition you will want to check with your doctor or therapist before proceeding.
Please do not operate a motor vehicle or other heavy machinery while listening to this recording.
There is no way to experience hypnosis incorrectly so do not worry if you get distracted,
Or your mind wanders,
Or if you find yourself getting too relaxed.
Just enjoy the process and listen to the suggestions for your own positive well-being.
Each time you hear the words deep sleep you will not actually fall asleep,
You will just enter a deeper state where,
With your permission,
You will relax and your mind will be open to positive suggestions.
To begin,
Find yourself a place to sit or lie down where you won't be disturbed.
You will remain awake enough that if an emergency or other situation where you are needed arises you will immediately return to full awareness and be able to handle things effectively.
If you need to count yourself out of hypnosis before the end of this recording,
Simply say to yourself,
1,
2,
3,
4,
5,
Eyes open,
Wide awake,
And you will return to an alert and non-suggestable state.
Once you've made yourself comfortable,
Let's begin by taking 10 deep,
Slow breaths,
Making sure to open your eyes as you inhale and close your eyes as you exhale,
Letting yourself become more relaxed with every breath.
1.
Open your eyes as you breathe in,
Close your eyes as breathing out.
2.
Open your eyes as you breath in,
Close your eyes as breathing out.
Three,
Open your eyes as you breathe in.
Close your eyes as you breathe out,
Letting yourself relax.
Four,
Open your eyes as you breathe in.
Close your eyes as you breathe out.
Five,
Open your eyes as you breathe in.
Close your eyes as you breathe out.
Six,
Open your eyes as you breathe in.
Close your eyes as you breathe out,
Going even deeper.
Seven…Open your eyes as you breathe in.
.
.
Close your eyes as you breathe out.
Eight…Open your eyes as you breathe in.
.
.
Close your eyes as you breathe out.
Nine.
.
.
Open your eyes as you breathe in.
.
.
Close your eyes as you breathe out.
Even deeper now.
Ten.
Open your eyes as you breathe in.
Close your eyes as you breathe out,
Letting yourself relax.
Now,
Just let your eyes stay closed.
Let your eyelids relax until it feels almost as if they were melting into your cheeks and you couldn't open your eyes even if you tried.
Then,
Let that feeling of relaxation move over your face,
Relaxing your face,
Relaxing your jaw,
Letting all the muscles of your face and jaw unclench.
Feel that sense of calm moving over your scalp,
Letting all the tension out of your head,
All the tension out of your mind.
Let that sense of relaxation move down,
Letting all the muscles in your neck relax.
Feel that sense of calm moving down into your shoulders,
Moving them around slightly to let all the tension out of your shoulder muscles.
Let your upper arms relax,
Then your elbows,
Your wrists and your hands.
Let all the tension go.
Let your chest and upper back relax.
Feel that sense of calm moving down into your diaphragm as you continue breathing deeply and slowly.
Let that relaxation move down into your abdomen and lower back.
And feel your hips and thighs relaxing,
Your knees,
Your shins,
Your calves,
Your feet from heel to toe.
As you continue breathing deeply and slowly,
Let all the tension in your mind,
All the tension in your body flow out through the soles of your feet.
And five,
Four,
Three,
Two,
One,
Zero,
Deep sleep.
Each time you hear me say the words deep sleep,
With your permission for the purpose of hypnosis,
You will go quickly,
Calmly and effortlessly,
Into a state where the mind and body are fully relaxed and the mind is open to positive suggestions.
As you continue breathing slowly and deeply,
Reach your arms straight out at shoulder level,
Palms up,
Arms straight out in front of you,
Palms up.
As you reach out,
I want you to imagine that I've placed a 20-pound bowling ball in your right hand.
Take a moment and feel it.
Feel how smooth it is and how heavy as its weight begins pressing your arm downward.
Feel that weight in your right hand.
Now imagine that around your left wrist,
I've tied a string attached to a large weather balloon filled with helium that's pulling your left arm higher into the air.
Take a moment and relax.
Feel the weight of the bowling ball pressing down in your right hand as your left arm is pulled ever higher into the air.
Feel the weight of that bowling ball pushing down,
Your left hand rising ever higher,
Left arm rising,
Right arm sinking,
Right arm sinking,
Right arm sinking,
Left arm rising.
In a few moments,
When your right arm touches the chair or the bed or your lap,
You'll let it relax completely as your left arm moves higher and higher.
Now continue breathing deeply and slowly,
Feeling your left arm rise as your right arm drops.
Now let your right arm relax as your left arm continues to rise into the air.
As your left arm rises into the air,
Let any tension in your mind and your body move into your left arm.
Feel your left arm pulling out straight,
Becoming rigid.
Feel any self-doubt,
Anxiety,
Negativity,
Or fear moving into that left arm,
Pulling that left arm stiff and rigid like a steel bar,
So stiff that you cannot bend it.
Now continue breathing deeply and slowly,
Feeling all that negativity moving into your left arm,
Pulling it straight and stiff and rigid.
And when you're ready,
Either right now or a few moments from now,
To let go of all that negativity.
And as you let go of the anxieties,
Doubts,
And fears,
Let the left arm drop and take a few moments to let yourself relax and go even deeper.
When you're ready,
Just let that left arm drop,
Go even deeper.
Good.
Now imagine a large,
Sturdy,
And well-made staircase with railings to the side to steady you as you step down.
A staircase of 20 steps to take you even deeper into your subconscious,
Even deeper into a state of relaxation.
Starting at 20,
Stepping down,
19,
Even more relaxed,
18,
Even deeper,
17,
Stepping down,
16,
15,
14,
Even deeper,
13,
12,
11,
10,
9,
Even more relaxed,
8,
7,
6,
5,
4,
3,
Even deeper,
2,
1,
0,
Deep sleep.
Each time I say the words deep sleep,
With your permission,
For the purpose of hypnosis,
You'll go quickly,
Calmly,
And effortlessly into a state where the mind and body are fully relaxed and the mind is open to positive suggestions.
Now see yourself stepping off of the staircase into a spacious hallway and begin walking down this hall.
As you walk,
You see a doorway to the left.
You open the door and step inside.
You find yourself in a large room full of shelves and cabinets and boxes,
Like you might find in the back of a library or museum or a warehouse.
And in this place,
You can let go of anything that no longer serves you.
Feel free to take any doubts,
Anxieties,
Fears,
Or negative emotions and let them go.
Place them in a box or in a cabinet or on a shelf.
Just take a moment and let yourself unload and unburden yourself here.
As you let go of these things that no longer serve you,
See yourself moving through your average day,
Beginning with waking up and ending with going to sleep.
And each time you notice something arises that creates a negative emotion,
You can see yourself moving through the room.
You can see yourself moving through the room,
And you can see yourself moving through the room.
You can see yourself moving through the room,
And you can see yourself moving through the room.
You can see yourself moving through the room,
And you can see yourself moving through the room.
And each time you notice something arises that creates a negative emotion,
Just let yourself unload it here.
Place it in a box or in a cabinet or on a shelf.
Continue.
Each time something arises,
It creates a negative feeling.
Just let yourself unload it.
Place it here in a box or in a cabinet or on a shelf.
Continue until you find yourself moving through your day in a comfortable manner.
While life will always have challenges,
By releasing the negative emotions associated with these challenges,
You'll be better able to deal with them calmly and effectively.
Take a few minutes to relax.
Take a few moments now to continue breathing deeply,
Relaxing even more,
Letting go of fears,
Anxieties,
Doubts,
And negative emotions.
Take a few minutes now to continue breathing deeply,
Relaxing even more,
Letting go of fears,
Anxieties,
Doubts,
And negative emotions.
And when you feel like you've unburdened yourself sufficiently for now,
See yourself walking back out to the hallway,
Shutting the door to this room firmly behind you.
You can always come back for whatever you've left here,
But for now,
Continue walking down the hall,
Noticing how much lighter you feel,
How much more spring in your step,
Feel yourself moving forward confidently.
And at the end of the hall,
You see a door.
You step through this door and find yourself on a balcony overlooking a beautiful garden.
And to the side of this balcony is another staircase leading down to the ground below.
Another staircase of 20 steps to take you even deeper into your subconscious,
Even deeper into a state of relaxation,
Starting at 20,
Going deeper,
19,
Even more relaxed,
18,
Even deeper,
17,
16,
15,
14,
Even deeper,
13,
12,
11,
10,
9,
Even more relaxed,
8,
7,
6,
Going deeper,
5,
4,
3,
More relaxed,
2,
1,
0,
And deep sleep.
And each time I say the words deep sleep,
With your permission and for the purpose of hypnosis,
You'll go quickly,
Calmly and effortlessly into a state where the mind and body are fully relaxed and the mind is open to positive suggestions.
As you step off the staircase and move into the garden,
You get the sense that this is a place just for you,
Where you can be at peace,
Where you can feel a sense of comfort and creativity,
A sense of inspiration,
A sense of compassion and loving kindness.
Now take a moment to explore the garden,
To enjoy the trees,
The plants,
The flowers,
The birds and animals and insects.
Just let yourself explore.
Notice all the beauty that surrounds you,
The sunshine,
The smell of the flowers,
The gentle breeze.
This is a place just for you,
A place of comfort in your own mind that you can visit as often as you like.
In this garden,
Find a place to be comfortable,
A piece of grass or moss or a hammock or a swing.
Take a deep breath and let yourself relax even more,
Breathing ever more deeply,
Feeling a deep sense of calm and harmony.
Take a moment to enjoy this feeling.
So then when you're ready,
See yourself standing up,
Get a sense of the garden once more,
Noticing the lushness and the beauty here.
As you turn around,
You notice a full-length mirror standing in the garden.
In that mirror,
You see a reflection of yourself in the near future,
Standing tall,
Eyes shining,
Looking calm and confident and accomplished.
Take a moment to see your future self,
What you're wearing,
How you're carrying yourself,
How well you look.
Then when you're ready,
See yourself stepping through the mirror and into this future self to feel that sense of calm success and accomplishment.
And realize that you already possess all the qualities of that future self right now.
Breathe in that sense of success and joy and well-being and take a moment to really feel it.
So now,
Let's take that sense of calm,
Confidence and well-being back with you into the waking world with a count from zero to five.
At zero,
Going deeper into the subconscious for a moment,
Sealing in those positive feelings.
At one,
Moving away from the subconscious for now and blocking all negatives.
Two,
Becoming more aware of the world around you as the positive feelings begin to grow.
Three,
Coming back into the room and feeling even better.
Four,
Beginning to smile as your eyes begin to open.
And five,
Big smile,
Eyes open,
Wide awake as you return to an alert and non-suggestible state.
Eyes open,
Wide awake.
That's all for now.
Have a wonderful day.
