Guided Self-Hypnosis for Stress Relief
Created: 7 days ago
Estimated Duration: 25 minutes
pretalk
Take a few deep breaths... In through your nose... and out through your mouth... <break time="5s"/> Allowing the tension to leave your body with each exhale... <break time="4s"/> You're here because you want to experience deep relaxation and relief from stress... <break time="3s"/> And you've come to the right place... <break time="2s"/> In this safe space, you can let go of worries and embrace calmness...
induction
Close your eyes now... <break time="4s"/> And take another deep breath in... holding it... <break time="3s"/> And releasing it slowly... <break time="5s"/> With each breath, you're becoming more and more relaxed... <break time="4s"/> Imagine a staircase before you, with ten steps descending down... <break time="3s"/> With each step you take downwards, you'll descend deeper into relaxation... <break time="2s"/> One... two... three... four... five... six... seven... eight... nine... ten... <break time="6s"/> You've now reached the bottom, feeling completely relaxed and at ease...
set The Scene
Picture yourself in a peaceful meadow, surrounded by lush green grass and vibrant wildflowers... <break time="6s"/> The sun is shining warmly upon you, and a gentle breeze caresses your skin... <break time="5s"/> You can hear the soothing sounds of a nearby stream trickling over rocks... <break time="4s"/> And in the distance, birds are singing their sweet melodies... <break time="3s"/> Breathe in the fresh, floral-scented air... <break time="6s"/> And feel the warmth and tranquility enveloping you...
deepening
As you continue to breathe slowly and deeply, you'll find yourself becoming even more relaxed... <break time="6s"/> Imagine each inhalation filling you with a profound sense of peace... <break time="4s"/> And each exhalation releasing any lingering stress or tension... <break time="5s"/> You may notice your body feeling heavier and more grounded... <break time="3s"/> While your mind becomes quieter and more focused on this present moment of serenity...
suggestions
In this deeply relaxed state, you can open yourself to positive suggestions... <break time="4s"/> Repeat after me silently... "I am calm and at peace"... <break time="6s"/> "All the stress and worries are melting away"... <break time="5s"/> "My mind is clear, and my body is relaxed"... <break time="4s"/> "I am in control of my thoughts and emotions"... <break time="3s"/> Allow these suggestions to sink deeply into your subconscious mind... <break time="6s"/> Becoming a part of who you are and how you live...
future Pace
Soon, you'll be ready to return to your usual waking state... <break time="4s"/> But the relaxation and positive mindset you've achieved here will remain with you... <break time="5s"/> Whenever you need to find your calm center, you can simply take a few deep breaths... <break time="3s"/> And recall the peaceful feelings from this experience... <break time="4s"/> You have the power to reduce stress and promote relaxation anytime, anywhere...
emerge
In a moment, I'll count backwards from five, and with each number, you'll become more awake and alert... <break time="6s"/> Five... Feeling the relaxation lingering... <break time="4s"/> Four... Becoming aware of your surroundings... <break time="3s"/> Three... Your mind clearing... <break time="2s"/> Two... Energy returning to your body... <break time="4s"/> One... Eyes open, feeling refreshed and at peace...
extra Suggestions And Goodbye
Take a few more deep breaths, and carry this relaxed feeling with you throughout your day... <break time="6s"/> Whenever you need it, you can revisit this peaceful state by using the techniques you've learned... <break time="4s"/> You now have a powerful tool to reduce stress and increase your sense of calm... <break time="3s"/> Well done for taking this time for yourself... <break time="2s"/> You should feel very proud...
full_content
Take a few deep breaths... In through your nose... and out through your mouth... <break time="5s"/> Allowing the tension to leave your body with each exhale... <break time="4s"/> You're here because you want to experience deep relaxation and relief from stress... <break time="3s"/> And you've come to the right place... <break time="2s"/> In this safe space, you can let go of worries and embrace calmness... Close your eyes now... <break time="4s"/> And take another deep breath in... holding it... <break time="3s"/> And releasing it slowly... <break time="5s"/> With each breath, you're becoming more and more relaxed... <break time="4s"/> Imagine a staircase before you, with ten steps descending down... <break time="3s"/> With each step you take downwards, you'll descend deeper into relaxation... <break time="2s"/> One... two... three... four... five... six... seven... eight... nine... ten... <break time="6s"/> You've now reached the bottom, feeling completely relaxed and at ease... Picture yourself in a peaceful meadow, surrounded by lush green grass and vibrant wildflowers... <break time="6s"/> The sun is shining warmly upon you, and a gentle breeze caresses your skin... <break time="5s"/> You can hear the soothing sounds of a nearby stream trickling over rocks... <break time="4s"/> And in the distance, birds are singing their sweet melodies... <break time="3s"/> Breathe in the fresh, floral-scented air... <break time="6s"/> And feel the warmth and tranquility enveloping you... As you continue to breathe slowly and deeply, you'll find yourself becoming even more relaxed... <break time="6s"/> Imagine each inhalation filling you with a profound sense of peace... <break time="4s"/> And each exhalation releasing any lingering stress or tension... <break time="5s"/> You may notice your body feeling heavier and more grounded... <break time="3s"/> While your mind becomes quieter and more focused on this present moment of serenity... In this deeply relaxed state, you can open yourself to positive suggestions... <break time="4s"/> Repeat after me silently... "I am calm and at peace"... <break time="6s"/> "All the stress and worries are melting away"... <break time="5s"/> "My mind is clear, and my body is relaxed"... <break time="4s"/> "I am in control of my thoughts and emotions"... <break time="3s"/> Allow these suggestions to sink deeply into your subconscious mind... <break time="6s"/> Becoming a part of who you are and how you live... Soon, you'll be ready to return to your usual waking state... <break time="4s"/> But the relaxation and positive mindset you've achieved here will remain with you... <break time="5s"/> Whenever you need to find your calm center, you can simply take a few deep breaths... <break time="3s"/> And recall the peaceful feelings from this experience... <break time="4s"/> You have the power to reduce stress and promote relaxation anytime, anywhere... In a moment, I'll count backwards from five, and with each number, you'll become more awake and alert... <break time="6s"/> Five... Feeling the relaxation lingering... <break time="4s"/> Four... Becoming aware of your surroundings... <break time="3s"/> Three... Your mind clearing... <break time="2s"/> Two... Energy returning to your body... <break time="4s"/> One... Eyes open, feeling refreshed and at peace... Take a few more deep breaths, and carry this relaxed feeling with you throughout your day... <break time="6s"/> Whenever you need it, you can revisit this peaceful state by using the techniques you've learned... <break time="4s"/> You now have a powerful tool to reduce stress and increase your sense of calm... <break time="3s"/> Well done for taking this time for yourself... <break time="2s"/> You should feel very proud...