Reducing Anxiety Through Self-Hypnosis

Welcome [Pause 2 seconds], I'm glad you're here today to learn how to use self-hypnosis to reduce your anxiety. [Pause 4 seconds] Before we begin, find a comfortable position where you can remain undisturbed for a while. [Pause 6 seconds] Make sure to remove any restricting clothing or jewelry so you can breathe easily. [Pause 4 seconds] And if you wear glasses, you may want to remove them as well. [Pause 6 seconds]

Now, let's begin by taking a few deep, calming breaths. [Pause 4 seconds] Inhale slowly through your nose, allowing your abdomen to expand... [Pause 6 seconds] And exhale fully through slightly parted lips. [Pause 8 seconds] With each breath, feel the tension leaving your body as you become more and more relaxed. [Pause 6 seconds] Continue breathing this way, at your own natural pace... [Pause 10 seconds] Allowing your eyes to close whenever it feels right. [Pause 8 seconds]

Imagine yourself in a peaceful, serene setting... [Pause 4 seconds] Perhaps a quiet meadow with gently swaying grasses and wildflowers... [Pause 6 seconds] Or a secluded beach, with the calming sound of waves lapping at the shore. [Pause 8 seconds] Wherever you feel most at peace, let the details of this place become vivid in your mind's eye. [Pause 6 seconds] Notice the colors, the textures, the pleasing scents in the air around you. [Pause 8 seconds] Breathe in the peacefulness of this place, and breathe out any remaining anxiety or stress. [Pause 10 seconds]

As you continue relaxing more deeply with each breath... [Pause 6 seconds] Imagine descending further into a state of focused calm, [Pause 4 seconds] where external distractions gently fade away, [Pause 6 seconds] and you can be fully present in this moment of tranquility. [Pause 8 seconds] You may notice your body becoming heavier and more still, [Pause 6 seconds] while your mind remains perfectly alert and receptive. [Pause 8 seconds] Breathe this relaxation in from the top of your head to the tips of your toes. [Pause 10 seconds]

In this deeply relaxed state, you are open to positive suggestions that can help ease your anxiety. [Pause 6 seconds] Repeat silently in your mind... [Pause 4 seconds] "I am calm and in control of my thoughts and emotions." [Pause 8 seconds] "Stressful situations no longer overwhelm me, I can face them with confidence." [Pause 10 seconds] "I breathe slowly and deeply whenever I start to feel anxious, and the feeling passes." [Pause 12 seconds] Let these suggestions sink in fully, knowing they will become part of your mindset from now on. [Pause 8 seconds]

In the future, whenever you start to feel anxiety creeping in, you can quickly re-enter this relaxed, focused state simply by taking a few calming breaths. [Pause 8 seconds] As you breathe in, imagine drawing peacefulness inside... [Pause 6 seconds] And as you breathe out, visualize expelling any anxious thoughts or feelings. [Pause 10 seconds] You have the power to stay grounded and in control, no matter the situation. [Pause 8 seconds] This ability to self-soothe will serve you well for the rest of your life. [Pause 6 seconds]

When you're ready, you can begin to re-orient yourself to the present moment. [Pause 6 seconds] Wiggling your fingers and toes, [Pause 4 seconds] taking a deep breath in and releasing it slowly. [Pause 8 seconds] Gently open your eyes, feeling refreshed yet still holding onto that sense of calm focus from your relaxed state. [Pause 10 seconds] You've done excellent work here today, [Pause 4 seconds] and can be proud of yourself for taking this step.

Before we go, I'll leave you with one final suggestion to take with you... [Pause 6 seconds] Whenever you feel your anxiety level rising, simply say to yourself "I am calm and in control." [Pause 8 seconds] Let those words be your personal mantra to reset your mindset in any stressful moment. [Pause 10 seconds] You have all the tools you need within you to manage your anxiety in a healthy way. [Pause 6 seconds] Trust yourself, and make use of the relaxation methods we've practiced today. [Pause 8 seconds] Thank you for your openness and willingness to try self-hypnosis. I'm confident you'll see great benefits. [Pause 4 seconds] Until next time, be well.