Guided Self-Hypnosis for Relaxation

Hello and welcome [Pause 4 seconds] I'm glad you're here today to experience the benefits of self-hypnosis [Pause 6 seconds] This will be a guided journey within [Pause 3 seconds] To start, find a comfortable position where you can remain undisturbed for a little while [Pause 6 seconds] You may want to remove any restrictive clothing or accessories [Pause 4 seconds] And dim the lights if possible to enhance your relaxation [Pause 6 seconds] When you feel ready [Pause 2 seconds] close your eyes gently [Pause 4 seconds] and begin taking slow, deep breaths through your nose [Pause 6 seconds] Exhaling fully through slightly parted lips [Pause 6 seconds] With each exhale, allow the muscles in your body to relax more fully [Pause 8 seconds]

Now bring your attention inward [Pause 6 seconds] And listen to the sound of my voice [Pause 4 seconds] On your next inhalation [Pause 2 seconds] imagine drawing relaxing energy up through the soles of your feet [Pause 6 seconds] Allowing it to travel slowly up your body with each breath [Pause 8 seconds] Releasing any lingering stress or tension as you exhale [Pause 6 seconds] With each cycle of breath [Pause 4 seconds] you are becoming more and more relaxed [Pause 6 seconds] Sinking deeper into a state of calm tranquility [Pause 8 seconds] Any sounds in the room become more distant [Pause 6 seconds] As you turn your focus more fully inward [Pause 8 seconds]

Picture yourself in a beautiful, peaceful setting [Pause 6 seconds] It could be a secluded beach [Pause 4 seconds] with soft white sand and gently lapping waves [Pause 6 seconds] Or a lush green meadow [Pause 4 seconds] surrounded by wildflowers and a light breeze [Pause 6 seconds] Perhaps a cozy cabin in the mountains [Pause 4 seconds] with a crackling fire and the scent of pine in the air [Pause 8 seconds] Wherever you feel most at peace [Pause 4 seconds] visualize the colors, textures and sounds [Pause 6 seconds] Notice how relaxed and content you feel in this place [Pause 8 seconds] Breathe in the calming energy of your surroundings [Pause 6 seconds] And let it fill every cell of your body [Pause 8 seconds]

As you continue breathing slowly and rhythmically [Pause 6 seconds] You become even more relaxed with each exhalation [Pause 8 seconds] Imagine any remaining worries or stresses [Pause 4 seconds] dissolving like clouds parting in the sky [Pause 6 seconds] Your mind is clear and focused solely on this moment [Pause 8 seconds] The gentle rhythm of your breathing [Pause 4 seconds] is like waves lapping on the shore [Pause 6 seconds] Rocking you into a deeper, more peaceful state [Pause 8 seconds] You are completely safe and at ease here [Pause 6 seconds] Letting go of any remaining tension or distractions [Pause 10 seconds]

With each breath, you are becoming more relaxed [Pause 6 seconds] More at peace [Pause 4 seconds] More in tune with your inner stillness [Pause 6 seconds] Imagine a bright light surrounding you [Pause 6 seconds] Filling you with a sense of calm and wellbeing [Pause 8 seconds] You have the power to release stress and find relaxation [Pause 6 seconds] Whenever you need it [Pause 4 seconds] Simply bring your focus inward [Pause 4 seconds] And breathe slowly and deeply [Pause 6 seconds] Allowing the tension to melt away [Pause 6 seconds] Replaced by tranquil energy and inner peace [Pause 8 seconds] Carry this feeling of deep relaxation with you [Pause 6 seconds] As you go about your day [Pause 4 seconds] Staying centered and present [Pause 6 seconds] No matter what arises [Pause 4 seconds] You have the power to find stillness within [Pause 6 seconds] Through the rhythm of your breath [Pause 8 seconds]

In the future, whenever you need to relax [Pause 6 seconds] You can simply take a few deep breaths [Pause 4 seconds] And you'll automatically begin to feel more at ease [Pause 6 seconds] Like slipping into a warm bath [Pause 4 seconds] The stress will melt away [Pause 6 seconds] As you reconnect with your inner stillness [Pause 8 seconds] You may find yourself instinctively visualizing [Pause 4 seconds] Your peaceful, relaxing setting [Pause 6 seconds] And allowing the calming details to envelop you [Pause 8 seconds] You have an infinite wellspring of serenity within [Pause 6 seconds] That you can access anytime through deep breathing [Pause 8 seconds]

Gently begin to bring your awareness back [Pause 6 seconds] To the present moment and your surroundings [Pause 8 seconds] Feeling refreshed and at peace [Pause 6 seconds] Carry this sense of tranquility with you [Pause 4 seconds] As you reorient yourself to the room [Pause 6 seconds] When you're ready [Pause 4 seconds] You can open your eyes again [Pause 6 seconds] Feeling relaxed yet alert and energized [Pause 8 seconds]

Take a few more deep, nourishing breaths [Pause 6 seconds] Allowing the relaxation to linger [Pause 4 seconds] Remember, you can return to this peaceful state [Pause 6 seconds] Anytime you need to de-stress and recharge [Pause 8 seconds] Simply breathe slowly and deeply [Pause 6 seconds] While visualizing your unique calming setting [Pause 8 seconds] You have all the tools within you [Pause 4 seconds] To cultivate relaxation and inner peace [Pause 6 seconds] I hope you'll make use of this self-hypnosis practice often [Pause 8 seconds] Until we meet again, may you move through your days [Pause 4 seconds] With a sense of tranquility and ease [Pause 6 seconds] Namaste [Pause 8 seconds]