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.
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.
Really 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,
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,
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 head,
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,
And as you feel that 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,
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 one,
As you allow yourself to deepen this relaxation.
Each descending number takes you deeper down,
Relaxed and at peace.
On the number one,
You enter a beautiful place of peace and tranquility.
Let's take that first step down,
Deeper and deeper now.
Nine,
Relaxing more with each descending number,
Drifting,
Floating,
Gliding now.
Seven,
Deeper still.
Six,
Relaxing more with each easy breath that you take.
Five,
Halfway there now.
And when I reach the number one,
You'll be 10 times more deeply relaxed than you are right now.
Four,
Deeper down still.
Three,
All the way down now,
Almost down to that perfect place of peace and tranquility.
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.
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 one to five.
And on the count of five,
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're 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.
Settle into your sanctuary,
Breathe into all the positive qualities that are available to you in this place.
Peace,
Serenity,
Tranquility,
And even magic.
So fill yourself up.
Let's take a walk now.
There's a path right outside of your sanctuary.
Step onto it.
The ground is smooth and level.
Very soon you arrive at one of two destinations.
You're either on the beach,
Standing at the end of a pier,
Or on a cliff,
Overlooking a beautiful valley.
Just notice where you are.
It's a long pier going way out over the ocean.
The cliff is covered with grass and flowers.
As you approach the edge of the cliff or the end of the pier,
You see the vastness of what's in front of you,
The endless possibilities.
Look down at the ground now,
And you discover bags and bags of old garbage from your life,
Old negative beliefs,
Events and emotions that have prevented you from having the life you want.
As you look at the bags,
You see that they're labeled.
So look at the first bag and read the label in your mind.
Good.
Now pick up that bag and toss it off the pier or over the cliff.
As you do,
You can release the effects of that belief,
Event,
Or emotion.
Perhaps you can feel a slight shift in your body,
Mind,
And body.
In your body,
Mind as you let it go.
Take a moment to breathe and notice the effect.
Look at the next bag and read the label.
It may be easy to read,
Or perhaps it isn't even labeled,
But you know intuitively that it's time to let that part of your past go.
Pick it up and toss it over the side.
Watch as it disappears from sight.
Again,
You can now release the effects of the event or emotion.
Check in with your body and mind now.
Notice what feels different.
That's it.
Breathe and let that change settle in.
Pick up the next bag now.
Notice how heavy or light it is.
Read the label.
If there are no words written,
You may just know what's in the bag,
Or perhaps you don't even care.
You simply want to be free.
Throw this bag over the edge and watch as it disappears from sight.
Listen for the sounds it makes as you release it.
Feel the shift within you as you continue to lighten your life.
I'll give you all the time you need now.
Over the next minute,
Finish releasing those bags while I'm quiet.
Now you don't have to clear out everything from your past today.
This process may feel so good that you just keep throwing those bags away,
And that's fine.
However,
You may feel as if you've released enough for now.
Perhaps you need some time to adjust to this newfound freedom and lightness,
And that's fine too.
You can return to this place in your mind whenever you'd like to release more of that old baggage.
Walk back up to your sanctuary now and rest for a moment.
You've accomplished a great deal today.
Take a step back now and scan your body and mind.
Step into the new you.
What do you notice physically,
Emotionally,
Or even mentally?
What's possible now that hasn't been possible for a long time?
What have you learned about yourself today?
Imagine yourself interacting with your co-workers.
Imagine yourself interacting with your family.
Notice what's different.
Imagine yourself interacting with your friends.
What changes do you discover?
Imagine yourself in relationship with yourself.
What has shifted in your attitude about you each time you listen to this recording?
You can release more and more of that old emotional baggage.
It's really easy.
Just let it go.
Once the session has ended and you wake up,
Go about your day,
Or even drift off to even more sleep,
Trusting that your subconscious mind continues to help you reach your ultimate goal.
Good work,
Good night,
And namaste.
