Welcome, and thank you for coming in today to work on your doom scrolling habit. Before we begin our hypnosis session, I want to assure you that hypnosis is a safe and natural state of focused attention. You'll remain in control throughout the entire process, and you'll only accept suggestions that align with your goals and values. During our session, we'll work together to address your doom scrolling habit and help you develop healthier digital habits. Do you have any questions before we start? Now, I'd like you to take a moment to get comfortable in your chair. Adjust your position so that you feel fully supported. Great. As we proceed, remember that you can always adjust your position if needed. The most important thing is that you feel relaxed and at ease. Are you ready to begin our journey towards a more balanced relationship with your digital devices? Alright, let's begin. I'd like you to take a deep breath in through your nose, filling your lungs completely. And now, exhale slowly through your mouth, releasing any tension you might be holding. Continue breathing deeply and naturally. With each breath, you may notice yourself becoming more and more relaxed. Now, I'd like you to focus your attention on your feet. Notice any sensations you feel there - the weight of your feet on the floor, the texture of your socks, or perhaps a slight tingling. As you focus on your feet, you may notice them becoming heavier and more relaxed. Allow this feeling of relaxation to slowly move up through your ankles, into your calves, and up to your knees. With each breath, the relaxation deepens and spreads. Continue to let this wave of relaxation flow up through your thighs, into your hips, and into your lower back. Feel the tension melting away as your body becomes more and more comfortable. The relaxation now moves into your abdomen, chest, and upper back. Notice how your breathing becomes even more calm and regular. Let the relaxation flow down your arms, through your elbows, into your wrists and hands. Your fingers may feel heavy and warm. Finally, allow the relaxation to move up into your neck, jaw, and face. Feel the muscles in your face softening, your jaw unclenching, your forehead smoothing out. Your entire body is now in a state of deep, comfortable relaxation. As you continue to relax, I'd like you to imagine yourself in a peaceful, natural setting. Picture a serene garden, filled with vibrant flowers and lush greenery. The air is fresh and clean, and a gentle breeze carries the sweet scent of blooming flowers. You find a comfortable bench in this garden, perfectly situated to take in the beauty around you. As you sit down, you feel a sense of calm wash over you. In front of you, there's a small, clear pond. The water is still and mirror-like, reflecting the blue sky above. You notice how the surface of the water only moves when a leaf or petal gently falls onto it, creating small, expanding ripples. This pond represents your mind, and each ripple is like a thought or piece of information. In this peaceful garden, you have the power to choose which ripples to focus on, and which to let pass without disturbing your inner calm. As you sit in this tranquil garden, I want you to become aware of your breathing once again. With each inhale, you're drawing in the garden's peaceful energy. And with each exhale, you're sinking deeper into relaxation. Now, I'm going to count down from 10 to 1. With each number, you'll find yourself drifting into an even deeper state of relaxation and focus. 10... Feeling very relaxed and at ease. 9... Sinking deeper into comfort. 8... Your mind becoming clearer and more focused. 7... Any remaining tension melting away. 6... Feeling safe and secure in this peaceful place. 5... Your subconscious mind opening to positive suggestions. 4... Time seeming to slow down around you. 3... Every sound and sensation deepening your relaxation. 2... Almost there, drifting deeper still. 1... You've now reached a profound state of relaxation and receptivity. In this deep state, you're able to access your inner wisdom and make positive changes in your life. Your mind is open to new perspectives and healthier habits. As you sit by the peaceful pond in your mind, I want you to think about your habit of doom scrolling. Imagine that each piece of negative news or alarming information is like a dark, heavy pebble being tossed into the pond. Watch as these pebbles create large, chaotic ripples that disturb the calm surface of the water. Now, imagine yourself reaching out and catching these pebbles before they hit the water. As you hold each pebble, you have a choice. You can choose to set it aside, acknowledging its existence without letting it disturb your inner peace. From this moment forward, you have the power to curate the information that enters your mind. You are in control of what you consume and how it affects you. When you feel the urge to scroll endlessly through negative news, pause and take a deep breath. In that moment of pause, you'll remember this peaceful garden and the still pond. You'll recall the power you have to protect your mental well-being. Instead of doom scrolling, you now choose to engage in activities that nourish your mind and spirit. Perhaps you'll read an uplifting book, practice a hobby you enjoy, or connect with a loved one. You understand that staying informed is important, but you now approach news consumption with intention and balance. You set specific times to check reliable news sources, and you limit this time to protect your mental health. Your phone and other devices are tools that serve you, not the other way around. You're in control of how and when you use them. With each passing day, you find it easier to break free from the cycle of doom scrolling. You feel more present, more connected to the world around you, and more at peace with yourself. Your mind is now like the calm pond in the garden - clear, reflective, and undisturbed by unnecessary ripples. Now, I want you to imagine yourself a week from today. Picture yourself waking up in the morning. As you start your day, you notice a sense of calm and purpose. Instead of immediately reaching for your phone to scroll through news feeds, you take a moment to stretch, breathe deeply, and set positive intentions for the day ahead. Throughout your day, you find yourself more engaged in your immediate surroundings. You're more present in conversations, more focused on your tasks, and more aware of the beauty in everyday moments. When you do check the news, it's at a time you've consciously chosen. You browse with intention, seeking out balanced and constructive information. After you've gotten the updates you need, you easily set your device aside and return to your day, feeling informed but not overwhelmed. In moments when you feel the urge to doom scroll, you remember the peaceful garden in your mind. You take a deep breath, center yourself, and choose an activity that truly nourishes your spirit. As you end each day, you feel a sense of accomplishment and peace. Your mind is clearer, your emotions more balanced, and your sleep more restful. This is the new you - in control, mindful, and at peace. This positive change ripples out into all areas of your life, improving your relationships, your work, and your overall well-being. Now, it's time to gradually return to full waking consciousness. I'm going to count from 1 to 5, and with each number, you'll feel yourself becoming more alert and refreshed. 1... Start to become aware of your surroundings. 2... Feel energy returning to your body. 3... Your mind becoming clearer and more alert. 4... Begin to move your fingers and toes. 5... Open your eyes, feeling fully awake, refreshed, and empowered. Take a moment to stretch and reorient yourself to the room. Before we conclude our session, I want to remind you of the power you hold. You have the ability to shape your digital habits and protect your mental well-being. The peaceful garden and the calm pond are always within you, ready to help you center yourself and make mindful choices. Remember, breaking the habit of doom scrolling is a process. Be patient and kind to yourself as you implement these changes. Celebrate your progress, no matter how small it may seem. In the days and weeks to come, you may find it helpful to return to the peaceful garden in your mind. You can do this through self-hypnosis or simply by taking a few deep breaths and visualizing the serene setting we explored today. Thank you for your openness and commitment to improving your digital habits. I'm confident that you have the strength and wisdom to create a healthier relationship with technology and news consumption. As you go about your day, carry with you the calm and clarity you've experienced here. You're on a positive path towards greater peace and mindfulness. Well done, and I wish you all the best on your journey.