Sit back and get comfortable.
You can either do this lying down or sitting in a chair.
Take a deep breath and make sure that your legs are on cross.
Now close your eyes.
Now begin breathing very deeply,
Taking five deep breaths.
And with every breath you excel,
You will become more deeply relaxed.
After the fifth breath,
Concentrate on the weight of your feet.
Your feet being foreign,
Filling to your normal body weight will begin to feel heavy.
And this heavy relaxation from your toes to your heels to your ankles will become very prominent.
You're now feeling this heavy relaxation moving upward into the calves of your legs,
Feeling the weight of your legs pushing down heavier and heavier,
And feeling your legs relaxing deeply,
Deeply relaxing.
And this heavy relaxation moves into your knees as you concentrate only on my voice.
Pay no attention to any sound outside except for the sound of my voice,
For these sounds are everyday sounds of life and cannot distract or disturb you.
But will tend to relax you and allow you to go even deeper into this deep,
Heavy relaxation.
Now feel the relaxation moving upward into your thighs and hips and through the midsection of your body.
Feel the stomach muscles relaxing,
Deeply relaxing,
And the entire chest area becomes saturated with relaxation.
Breathing becomes very deep,
Gentle,
And the drowsy,
Sleepy,
Daydreaming feeling of relaxation takes over,
Letting go.
Drifting down deeper and deeper,
And your arms,
Hands,
And fingers are relaxing,
Feeling a numb,
Pleasant,
Tingling feeling through your fingers as this relaxation grows deeper and deeper.
Neck muscles are relaxing,
And all the little muscles in the scalp are letting go,
Feeling as if the blood is circulating very close to the skin.
This relaxation moves down over your forehead and down over your eyelids,
And your jaw muscles relax deeply,
Deeply relaxing and growing heavier.
And as I count from 5 down to 0,
Each count will represent deep relaxation,
And you will feel the body relaxing even more and letting go,
Deeper and deeper.
And when I reach 0,
You will go deep asleep.
Now 5,
Letting go,
4,
3,
2,
1,
0,
Deep sleep.
Now each and every time I suggest deep sleep,
You will go down quickly,
Soundly,
Into a deep hypnotic state.
Each and every time I suggest deep sleep,
You will go down quickly,
Soundly,
And deeply into a hypnotic state.
And as I continue to talk,
You will continue to go deeper and deeper.
Now sometimes you will find ourselves paying attention to the most relaxing things.
Sometimes we find ourselves adding numbers which are numbered nicely.
Other times we drift a bit as we think about all the things that are parallel in the universe and all the things which cross perpendicular across the horizons of those parallel things.
But we always find ourselves slowing down for a stop sign and drifting,
Floating below the threshold of our consciousness.
When we feel ourselves let go of these parallel line thoughts and just focus on how drifting seems effortless,
In a room where blue and green move across the floor,
In a timeless drifting down motion which we find many times to be relaxing,
Relaxing,
Relaxing,
Deeper and deeper as we add 3 plus 3 plus 3 plus the horizon of relaxation in a drifting feeling as we float along to the solution which relaxes us deeper into the mathematical concepts that we are now examining.
Because 4 plus 4 is the forethought to forego consciousness.
And drifting happens when we now calculate all the foregoing thoughts in the parallel sphere of our own reality,
Letting go and relaxing deeper and deeper.
1 plus 1 is 2 of a kind in a straight flush down the river rowing a boat on a relaxing day and getting very tired of rowing,
In rows and rows of hay in a field having been baled by a male that sails down the same river.
And let's go of the drifting current currently relaxing in the warm sunshine,
Relaxing in a chair,
There walking down stairs deeper and deeper.
Now I want you to imagine yourself at the top of a staircase,
A very well lit,
Secure staircase.
Now we're going to count down from 20 to 0 and with each step down you will go deeper and deeper.
Now 20,
19,
18,
17,
16,
15,
14,
You're going deeper and deeper,
13,
12,
11,
10,
9,
Deeper and deeper,
9,
8,
7,
6,
5,
4,
3,
2,
1,
0,
Deep sleep.
With each word that I say you will find yourself going deeper and deeper into this hypnotic state,
You will become more and more relaxed.
Now we're going to talk today about being bold.
Now some fears are an important form of communication about the acute dangers in our environment.
If an immediate threat to your physical safety is present,
Pay attention to that.
This hypnosis isn't about those fears that pose a threat to your survival.
This is about any psychological fears you have about failing at something you want to do,
Or fears about what other people think about you.
This is about how to be emotionally bold and confident.
In this relaxed state,
Remind yourself that avoiding doing things because of fear is the riskiest life strategy of all.
Trying and failing is not the worst thing because every attempt to do something great is learning experience.
Learning experiences enable you to grow and get closer and closer to success.
Avoiding fear can cause fear to increase,
Not decrease.
The bravest people notice their fear and go right ahead doing what they want to do anyway.
Courage doesn't mean you don't get afraid.
Courage means you don't let fear stop you.
This is what the surfer Bethany Hamilton survived when she survived a shark attack.
To prepare for the next time you feel fear,
Let's reframe what the physical symptoms of fear mean.
In this relaxed,
Calm state,
Imagine noticing all the different sensations you might have in your body,
And practice being okay with all of it.
Instead of worrying about it or trying to stop the physical sensations,
Reframe them without judgment.
Try these statements to yourself and see how they make you feel.
It doesn't matter if you believe them or not,
Just say them for now.
Maybe you will have butterflies in your stomach.
Reframe.
My stomach may feel fluttery,
But I am befriending these butterflies because butterflies are just a sign that I am going to do something I care about.
Maybe your breathing will be more rapid and it might be difficult to catch your breath.
Reframe it by saying my breathing is different than normal,
But that's okay because it means I'm about to be brave and do something meaningful to me.
Maybe you will feel your heart beating in what seems to be a louder and faster way than normal.
Reframe.
I can feel my heart beating and that's how I know I'm alive.
Maybe your skin will be more sweaty than usual.
Reframe.
When my skin is sweating,
That's a signal that my body is increasing my energy so I can do something that may be difficult.
Imagine how you will feel when you view fear as a normal,
Frequent occurrence that just means you are moving to the next level of success.
Much like leveling up in a video game.
Many people are most afraid about what people will think of them,
But the truth is that what people think about you is much more about them than it is about you.
The people who will think the worst of you are probably those who are unhappiest with their own lives and situations.
The truth is that the more you succeed in life,
The more some people will dislike you.
The writer Herbert Herbert said,
Do nothing,
Say nothing,
And be nothing,
And you will never be criticized.
That's no way to live.
Instead,
Welcome criticism because it means you tried to accomplish something.
Every time someone criticizes you,
Remember how you felt in this calm,
Peaceful state of mind and wonder to yourself,
I wonder what's going on with them that they feel like criticizing me.
Practice being curious about other people's reactions,
But practice this in a calm,
Detached way.
Pretend there's a beautiful,
Strong bubble in your favorite colors surrounding you,
And criticisms hit the bubble and bounce off.
Criticism does not have the power to stop you.
If you admire anyone for what they've accomplished in this world,
Think about how great it would be if that person walked up to you now,
Invited you to visit a gorgeous garden,
And gave you exactly the type of support and encouragement you most needed right now.
You might picture a path leading to the lush garden filled with trees and flowers.
Walk down the garden's path with the person who came to mind.
And notice that there's a bench that's the perfect size to sit and chat with that person.
Sit down and enjoy the gentle breeze blowing,
With the sun warming your skin with the exact right amount of warmth for you.
Listen to the sound of the birdsong among the trees.
Enjoy the heavenly scent of the pretty flowers in your perfect garden.
In this magical place,
Listen to the person who is with you as they say exactly what you need to hear right now to boost your courage.
Only you know the thing you most need to hear this person say.
Trust your unconscious mind to put the words in their mouth.
Whatever you hear is what you needed to hear in order to be your best,
Boldest self.
And as you listen to them speak to you,
Picture yourself wrapped in their confidence and know that you can take actions that will lead to your success.
Bask in their certainty that you will have the right mindset and learn the skills you need to face,
Whatever challenges you encounter in your life's journey.
This person will almost certainly remind you that anything worth doing will have ups and downs.
Downs don't mean you are on the wrong path,
Just that ups and downs are the usual way of life.
The person will reassure you that you can be smart and creative in figuring out ways to overcome any challenges.
You are not alone in facing whatever comes.
Because you have this person's support.
And you can find other sources of support in the world to bolster you whenever you need it.
If you ever want to get a break from fear,
Imagine your fears are swirling around in a gray mist that you have the power to direct.
Send that gray mist full of fears into a wooden box that you keep for just this purpose.
Watch as the mist goes into the box.
Wait until all the mist is contained inside and then close the lid of the box.
Notice the box has a lock and you have the key.
Lock the box for now and know that anytime you want to face your fears,
You can let the gray mist out.
But for now,
Your brain and body are happy to experience a peaceful aprive.
This can be especially useful when you want to calm a racing mind,
Like when you are ready to sleep.
Enjoy the sense of calm and comfort that is with you now as you free yourself from your fears.
It is good to know that they are being safely stored away in the box.
On the count of three,
Breathe in peace and tranquility.
One,
Two,
Three.
On the count of five,
Breathe out any stress that may be remaining in your body.
One,
Two,
Three,
Four,
Five.
That's good.
As you enjoy feeling this lovely sense of peacefulness,
Remember that a fear of fear is often the thing that keeps us from being our best bold self.
The more you practice feeling afraid and doing things anyway,
The less power fear has.
Being bold is like a muscle that gets stronger with use.
Imagine yourself using that muscle every day.
Take little risk,
And as the muscle gets bigger and more powerful,
Take more risk and take note of the success you encounter.
Lean into the identity of a person who is brave and bold.
This identity is true even if you feel afraid sometimes and even if you fail sometimes.
These are all regular.
In fact,
Every time you feel afraid and every time you fail,
Your risk-taking muscles get a little bit bigger and better and able to handle challenging situations in the future.
Only you know which areas of your life are calling for courage now.
But any time you want a boost of bravery,
You can imagine this hypnosis session and remember how it made you feel.
You can summon your best self,
Your powerful unconscious allies,
And all the emotional strength you need to move forward.
And as you do this,
You become bolder in so many different areas of your life.
In a moment,
I'm going to count the numbers from 5 to 1,
And you will feel however you wish to feel right now.
You will feel either refreshed and energized and ready to finish your day or sleepy and cozy,
Ready to enjoy a good night's sleep.
Either way,
You will be hopeful and ready to tackle new areas of your life with increased boldness,
Bravery,
And confidence.
Every number that I count down will cause your courage to go up.
And every time you remember this hypnosis session,
It will be like getting an infusion of bravery.
Enjoy this strong version of yourself who dares to do powerful things.
I'm going to begin counting up now,
So be ready to bring these wonderful feelings back with you and start making these bold changes in your life.
1,
2,
3,
You are coming slowly back.
4,
Your eyes are starting to flicker if you are listening to me at a time when you need to be wide awake and alert and refreshed.
And 5,
Your eyes are wide open and your mind and body completely alert and refreshed and ready to return to normal,
Conscious awareness with a certainty that you now have what is needed to be bold in the areas of your life where you want to be bold.
1,
2,
3,
4,
5,
Wide awake and you feel amazing.
2,
3,
4,
5,
6,
7,
8,
9,
10,
11,
12,
13,
14,
15.
16,
17,
18,
19,
20,
21,
22,
23,
24,
25,
26,
27,
28,
29,
30,
31,
32,
33,
34,
35,
36,
37,
38,
39,
40,
41,
42,
43,
44,
45,
44,
45,
45,
46,
47,
47,
48,
48,
49,
49,
50,
51,
50 and 50.
You
