In a state of self-hypnosis,
You're not asleep or unconscious.
You're aware of your surroundings.
You can't be forced to do anything that's against your will.
Don't worry about outside sounds and distractions,
Because you're soon able to relax completely,
And can use the outside sounds to deepen your trance.
You're always in control,
And can accept or reject the suggestions as you wish.
Allow yourself to absorb the suggestions,
Without evaluating or analyzing.
Don't worry if your mind drifts off,
Because you still gain the benefits from the suggestions.
When you find yourself focused on other thoughts,
Gently remind yourself to focus on the sound of my voice,
And the suggestions.
Don't worry about getting it,
Or doing it right.
Just allow yourself to feel comfortable,
And relaxed.
Now take a deep breath,
And as you exhale,
Allow your eyes to close.
Imagine a cord attached to the base of your spine,
And traveling all the way to the center of the earth.
Gently anchor that cord now,
Into the center of the earth,
Wrapping the ends around anything solid you find.
Allow the cord to expand to a size that's comfortable for you,
And now release any stress,
Tension,
Anxiety,
Or negativity down that cord.
You can release any unfinished projects,
Or any people who may want your attention.
Acknowledge any thoughts that may come into your mind,
And for now,
Release them down your grounding cord.
So take another deep breath,
Hold the breath,
And exhale through your mouth,
With a sigh.
Relaxing even deeper.
So take another deep breath,
Hold the breath,
And exhale through the mouth with a sigh.
Relaxing even deeper.
Feeling so calm and tranquil,
And with your third deep breath,
Once more comfortably filling your lungs,
Hold the breath,
And as you exhale,
Allow that remaining stress and tension to flow out of your body.
It's not necessary to hear any outside sounds,
Or anyone else's voice,
And now you can enjoy the comfort of drifting into a deep state of relaxation.
This is the most important process for you to be doing,
And the most important place for you to be.
Just allow yourself to let go,
And relax.
And now focus your awareness on the muscles on the top of your head,
And begin to feel the wave of relaxation,
Flowing from the top of your head,
Down over your forehead,
And into your eyebrows.
Moving around your eyes now,
Bathing your eyes with comfort and ease,
And you feel yourself drifting deeper and deeper.
Focusing on the sound of my voice,
Feel yourself drifting deeper,
Deeper down and relax.
Deeper down and relax,
As you feel that wave of relaxation moving across your nose,
And down into your cheeks.
The muscles melting down,
Just like butter,
Melting on a warm stove.
Drifting deeper as the muscles around your mouth relax,
And that relaxation flows into your jaw,
And into your tongue,
And your teeth may separate slightly,
And that's fine.
And now allow that wave of relaxation to flow from the top of your head,
Down over the back of your head,
Around your ears and temples,
And down into your neck muscles.
And as those muscles begin to melt and blend,
Feel yourself drifting deeper and deeper,
With each easy breath that you take,
As you relax completely.
All outside sounds,
Noises,
Even your own thoughts cause you to drift and go deeper,
Deeper and deeper.
Let that relaxation flow into your shoulders,
And feel how your shoulders begin to droop and sag with a comfortable,
Drowsy feeling of relaxation.
Allow these muscles to let go completely,
And notice how much more relaxed you are right now,
Than you were just a few moments ago.
As that wave of comfort and ease begins to flow across your shoulders,
And down your arms,
Feel the relaxation moving into each and every muscle.
Into every muscle,
Nerve and tendon,
As you relax and let go.
Feel the muscles melting effortlessly and easily.
Your shoulders and back of your neck melt completely.
And now that tingling,
Soothing wave moves around your elbows,
And down into your forearms.
And now surrounding your wrists,
With comfort and ease,
And on down into your hands,
And clear out to the very tips of your fingers.
Relaxing more with each easy breath that you take,
And as you relax,
Allow all the stress and tension to drain out the very tips of your fingers,
As you relax and let go.
And now that wave of relaxation spreads from your shoulders,
Down into the broad muscles of your back.
All discomfort and disorder,
Serving no useful purpose,
Leaves your body as you relax,
And drift deeper,
Even deeper.
As that wave travels down your back,
And around into your chest muscles,
Feel yourself relaxing,
And drifting even deeper,
Even deeper.
That wave of relaxation flows around your waist now,
On down into your hips and thighs.
Feel those muscles melting,
As you allow yourself to relax.
You may feel a pleasant tingling now,
Just starting at the top of your head,
And flowing down through your entire body,
As that wave of relaxation spreads down through your thighs,
And down around your knees,
Bathing your knees with comfort and ease.
And now down into your calves.
Feel those calf muscles melting down completely,
As you relax,
Deeper and deeper.
Feel that relaxation flowing around your ankles,
Bathing your ankles with comfort and ease.
That wave moves on down into the heel and arch of your feet,
Flowing along the soles of your feet,
Clear out to the tips of your toes.
And now allow any remaining stress and tension to drain right out of the very ends of your feet,
Removing all aches and pains,
Serving no useful purpose.
I'm going to count from 10 down to 1,
As you allow yourself to deepen this relaxation.
Each descending number takes you deeper down,
Relaxed and at peace.
On the number 1,
You enter a beautiful place of peace and tranquility.
And now,
Let's take that first step down.
10,
Deeper and deeper now.
9,
Relaxing more with each descending number.
8,
Drifting,
Floating,
Gliding now.
7,
Deeper still.
6,
Relaxing more with each easy breath that you take.
5,
Halfway there now.
And when I reach the number 1,
You'll be 10 times more deeply relaxed than you are right now.
4,
Deeper down still.
3,
All the way down now.
2,
Almost down to that perfect place of peace and tranquility.
And 1,
Deeply relaxed now.
More relaxed than you've ever been.
And as you reach this state of complete relaxation,
You enter your own private haven,
A beautiful place of peace,
Comfort and tranquility.
A place where you are deeply relaxed,
A place where it's safe to feel all your feelings,
A place where it's safe to express your feelings,
A place where you're safe,
Relaxed and at peace.
And now,
Allow your subconscious mind to open fully,
As a flower opens to the rays of the sun.
Listen to the relaxing sounds around you,
Become aware of your own easy breathing.
Feel the relaxation flowing through your body and visualize yourself relaxed and at peace in this beautiful place.
As you look around,
You may find yourself indoors or outdoors,
Or you may find yourself in a space of feeling and knowing,
Really whatever's appropriate for you.
Now,
To relax your mind,
I'll count backwards from 100.
By the time I reach the number 97,
The numbers dissolve and drift out of your mind.
Beginning to count now.
100,
Deeper relaxed.
99,
Even deeper relaxed.
98,
Deeper down now.
97,
Deeper and deeper.
The numbers drifting right on out of your mind,
Totally dim and distant.
Relax them out now and let them be gone.
If any numbers remain,
They drift away as I continue to talk.
You're sleeping deeply,
In this hypnotic state.
From this moment on,
You have the power to hypnotize yourself.
Simply place yourself in a comfortable position.
Take a deep breath,
Close your eyes and then relax your eyelids and allow the same quality of that relaxation to flow through your body.
You easily drift into the hypnotic state.
While hypnotized,
Part of your mind is alert and able to give suggestions to the other part,
Which is passive and receptive to the suggestions.
You easily give yourself any positive suggestions you desire.
These suggestions become a part of yourself.
They become a part of your thinking,
Your behavior and your being.
They become realized into fact as your personality.
When you wish to awaken and return to normal awareness,
You merely count from 1 to 5.
On the count of 5,
You instantly awaken,
Feeling relaxed and refreshed with the suggestions firmly implanted in your subconscious mind.
The suggestions automatically go into action and become reality in your life.
You are aware that you can return to this level of relaxation whenever it's appropriate.
Each time you practice self-hypnosis,
You enter this state of relaxation quickly,
Easily and effortlessly.
Each time you practice self-hypnosis,
You achieve this deep level of relaxation quickly and easily.
With each practice you allow yourself to go deeper and even deeper.
Each and every suggestion that you accept now becomes a permanent part of your subconscious mind.
As you relax deeper now,
Allow yourself to move inward to that quiet,
Tranquil place.
Open yourself now to receiving new information about learning to be free from fear.
One way to free yourself from fear is to learn the five truths about fear.
Allow these truths to be accepted deep within and become part of your belief system.
The more often you hear these truths,
The more easily you accept them as part of who you are.
So here we go.
Truth number one.
Fears are with you as long as you continue to grow.
Just be with that truth for a moment and absorb its message.
Truth number two.
To release the fear of doing something,
You must go out and do it.
Fears dissolve when you confront them.
Truth number three.
You will feel better about yourself once you go out and do it.
The doing it creates self-confidence.
Truth number four.
Everyone experiences fear whenever they're on unfamiliar territory.
Just ask them.
Truth number five.
It's less frightening to push through a fear than living with an underlying feeling of helplessness.
We can now learn to transform fear into a companion that accompanies us on this adventure we call life.
So relax even deeper now and allow these truths to be absorbed deep within.
Sometimes we experience blocks as we move forward in life.
In the past,
Fear has blocked you from accomplishing certain goals in your life.
So let's learn how to release these blocks.
Imagine a goal that you would like to reach.
See or sense that scene off in the distance.
As you approach your goal,
Notice if any blocks come up to keep you from reaching your destination.
The blocks may appear as animals,
Objects,
Or people.
You may have to cross rivers,
Chasms,
Or climb mountains to reach your goal.
Or it may be very easy to get there.
If you experience blocks,
Just be aware of them,
Noticing their color and size.
Is there a texture?
Really examine the block closely.
Notice if any emotions come up as you view this block.
Does this block remind you of some aspect of yourself?
Does it remind you of another person?
Using the power of your imagination,
Allow an image to form to help you release this block.
If you need help,
Bring in anyone or anything you'd like.
Assistance is always there for you.
All you have to do is ask.
Know that you easily clear any blocks as you're ready and at a pace that is comfortable for you.
You have all the tools and resources you need.
Sometimes blocks leave simply because you asked them to.
As you move through the blocks,
You're right there now,
At a scene in which you've accomplished your goal.
Are you indoors or outdoors?
Are you alone or is someone with you?
Notice your clothing,
The expression on your face.
Be aware of all the details of your surroundings.
In this scene you've accomplished a goal that previously caused you fear.
Let yourself experience what it's like to accomplish this goal.
As you see or sense this scene,
Notice what's changed.
In what way are you different?
How do you feel about yourself emotionally?
Physically?
In what way has this change affected your relationship with others?
In what way have your feelings toward yourself shifted?
Step into your future self and experience this scene first hand.
As you do this,
You're creating your own new reality.
You're now successful at reaching your goals.
You move through your fears and move forward,
With confidence,
To accomplish what you want in life.
So breathe into this new feeling of accomplishment.
Be with it mentally,
Emotionally and spiritually.
This new response to fear is yours to keep forever.
Now in a moment,
I'll ask you to imagine life free from fear.
A time in your life when you've accepted the five truths about fear and are operating from that new framework.
A time in the near future,
Next year,
Next month or perhaps even next week.
Think of a goal now that you have in life.
A specific one.
One that you avoided because of fear.
Now imagine yourself approaching that goal as if you had no fear.
See yourself moving toward that goal,
With a sense of power and confidence.
That's it.
Feel the confidence.
Notice the details in the scene.
Take in all the colors and textures.
Are you indoors or outdoors?
As you come closer to your goals,
How do you feel physically and even emotionally?
Imagine yourself in this scene,
Free from any sense of limitation.
Exactly what would you be doing if you were free from fear?
Notice the people around you.
How are you relating to them?
Free from fear?
How are they relating to you?
Just enjoy this scene of power and notice your ability to accomplish any goal,
Now that you're free from fear.
Feel how your confidence and self-worth increases as you accomplish this goal.
So breathe into this scene now.
That's it.
Take a deep breath and just rest.
Breathe into your newly found confidence and freedom.
Make it a part of who you are.
Accepting all suggestions,
Which are positive and beneficial for you,
And releasing anything that does not fit into your life at this time.
In a moment,
I'll count from one to five.
On the count of five,
You'll return to full awareness,
Feeling rested and refreshed.
Feeling the energy flowing back into your arms and legs now.
Feel a new heightened awareness of your own power at releasing fear.
Every cell in your body open to receiving the five truths about fear.
Feeling more refreshed and alert with every number.
Returning to the present moment,
Rested and refreshed.
However,
Sleeping soundly and peacefully tonight at your normal bedtime.
Eyes open,
Fully aware and alert,
Fully back to the present.
Take a deep breath and stretch.
Good work,
And Namaste.
