Guided Self-Hypnosis for

Welcome [Pause 2 seconds], I'm glad you've chosen to explore self-hypnosis with me today. [Pause 4 seconds] Before we begin, find a quiet and comfortable place where you can relax undisturbed for the next little while. [Pause 6 seconds] Make sure you're in a position that will allow you to remain still and focused throughout our session, whether sitting or lying down. [Pause 8 seconds] When you're ready, close your eyes [Pause 4 seconds] and begin taking several slow, deep breaths. [Pause 6 seconds] With each exhale, allow any tension or worries to gently drift away. [Pause 8 seconds] That's it... just breathe and relax. [Pause 10 seconds]

Now turn your attention inward, [Pause 4 seconds] and become aware of the gentle rise and fall of your chest with each breath. [Pause 6 seconds] As you inhale, feel your abdomen expand outward... [Pause 4 seconds] and as you exhale, feel it gently deflate. [Pause 8 seconds] With each cycle of breath, you are becoming more and more relaxed, [Pause 6 seconds] sinking deeper and deeper into a state of calm tranquility. [Pause 8 seconds] Any distracting thoughts that may arise, imagine them simply floating away like clouds, [Pause 6 seconds] leaving your mind feeling clear and peaceful. [Pause 8 seconds]

As you continue breathing in this relaxed manner, [Pause 6 seconds] I'd like you to imagine roots beginning to grow from the soles of your feet, [Pause 8 seconds] extending down into the earth and anchoring you in place. [Pause 10 seconds] With each exhale, feel those roots sinking deeper, [Pause 6 seconds] grounding you more firmly with the natural world around you. [Pause 8 seconds] You are safe..., you are secure..., [Pause 6 seconds] and you can allow yourself to let go completely. [Pause 10 seconds]

In a few moments, I'll count backwards from five to one, [Pause 6 seconds] and with each descending number, you'll go twice as deep into this relaxed state. [Pause 8 seconds] Five... allowing yourself to sink even deeper... [Pause 6 seconds] Four... that's right, just letting go completely... [Pause 8 seconds] Three... becoming more and more relaxed with each breath... [Pause 6 seconds] Two... reaching profound levels of calm... [Pause 8 seconds] One... falling into a delicious state of total relaxation. [Pause 10 seconds]

Soon it will be time to conclude our session for today. [Pause 6 seconds] As I count upwards from one to five, [Pause 4 seconds] you'll begin to emerge from this deeply relaxed state, [Pause 6 seconds] feeling refreshed, rejuvenated and at peace. [Pause 8 seconds] One... becoming aware of your surroundings once more... [Pause 6 seconds] Two... your mind becoming more alert and focused... [Pause 8 seconds] Three... feeling the energy returning to your body... [Pause 6 seconds] Four... taking a nice deep breath in... [Pause 8 seconds] And five, eyes open whenever you're ready, [Pause 6 seconds] back in the present moment. [Pause 8 seconds]

You've done excellent work today [Pause 4 seconds], and I'm confident the suggestions we've planted will continue to positively influence your thoughts and behaviors. [Pause 8 seconds] Be sure to take some time to rest if you need it, [Pause 6 seconds] and go about the rest of your day feeling calm, centered and empowered. [Pause 10 seconds] Until next time, take care. [Pause 6 seconds]