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 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 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.
Eight,
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.
And one,
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.
There is a door from your sanctuary that leads into your own private life.
It's comfortable and quiet there.
Look around.
You can see rows and rows of books comfortable chairs are scattered here and there,
And there's a plush carpet on the floor.
The library is decorated in your favorite colors and textures.
So just take in your surroundings.
The library is very well organized.
Each row of books is labeled with a topic.
For example,
There's a row of books about sleep,
Books about your profession,
Books about self-esteem.
Locate the row of books about self-esteem.
On the left side of the aisle,
You see books filled with negative experiences and memories that have damaged your self-esteem.
These experiences have caused you to feel badly about yourself.
Once these experiences have been eliminated,
Your self-talk improves.
You feel good about yourself in every circumstance.
Look at the first book on the shelf to your left.
There are books on that shelf containing negative beliefs about self-esteem,
Books about events that have contributed to this lack of self-esteem,
Books about experiences that have caused this lack of self-esteem.
Read the title of the first book,
Take the book off the shelf,
And open it up.
There's no need to reexamine the contents of this book.
Simply tear out the pages with the experiences that are holding you back.
You can shred them,
Toss them in a fire,
Really whatever you'd like.
Notice how you feel as you tear more and more pages out of the book.
Once you've destroyed the first book,
Take the next book that has affected your self-esteem off the shelf.
Feel the weight of this book.
Scan the table of contents,
Noticing how far back this book goes.
Once you destroy the pages in this book,
The effect of these experiences is gone.
So go ahead,
Start tearing out the pages of this old book.
There may be pictures in this book as well,
And that's fine.
Go ahead and destroy the pictures as well.
As you do,
Perhaps you can feel yourself disconnecting from the events in the pictures.
Shred or burn those pages.
When that book is gone,
Take a deep breath and exhale through your mouth with a sigh.
Take the next book off the shelf.
Sit with the book in your hands for a few moments.
Then look through the pages briefly.
Perhaps you come across an event that you'd forgotten about,
But you realize now that it too has caused this lack of self-esteem.
So go ahead and destroy this book as well.
When that book is gone,
Take a deep breath and exhale through your mouth with a sigh.
Take another look at the shelf now.
It may be quite empty,
Or there may still be books left.
Take a moment to check inside yourself.
Have you released enough for now,
Or would you like to release even more?
It's really up to you.
Right now,
You get to decide how to proceed.
You can come back another day to destroy more books,
Or you can continue to release the past one book at a time.
If you'd like,
You can even pile the rest of those old books into a cart and dump them in a giant shredder,
Or throw them into a fire pit.
Pick what feels best for you and take action now.
When you're done,
Take a deep breath and exhale through your mouth with a sigh.
Look to the right side of the aisle now.
It has just a few brand new books on the shelves.
Look at the title of the books.
One may say,
Achieving New Goals.
Another may be titled,
Learning Self-Love.
Still another may be about,
Successful Relationships.
Take one of the books off the shelf.
Read the title and open the book.
See what's already written in your new book.
Now write something in this book.
You have a pen or colored pencils right there.
Write down your new thought,
Belief,
Or expectation about enjoying high self-esteem.
When you're ready to move on,
Take a deep breath and exhale through the mouth with a sigh.
Now there's another book on the shelf to your right.
It's a beautifully bound book filled with pictures of you in the future.
Every page is a picture of you enjoying your high self-esteem.
Now pick one of those pictures of you with high self-esteem and simply step into it.
Be that self-confident,
Self-assured you.
Feel the difference in your physical body.
Be in touch with your emotions now that you have high self-esteem.
Pay attention to your thoughts now.
Imagine yourself interacting with friends,
Family,
And coworkers now that you've achieved that high self-esteem.
Each picture also has a caption that tells you how you reached and maintained high self-esteem.
So step out of the picture now,
Read the caption,
And let your subconscious mind do its perfect work in silence.
Take all the time you need in the next minute to look at the pictures in the book.
Good.
You can come back into your library whenever you need to finish eliminating books or to add pages to your new books of high self-esteem.
But for now,
It's time to drift off to sleep even more,
Bringing those new insights and ideas about improving self-esteem.
Good work,
Good night,
And namaste.
