Anxiety Relief Hypnosis | Progressive Relaxation

This session is designed to guide you gently from anxious feelings into a state of deep calm and relaxation. [3 second pause] Find a comfortable position where you can remain undisturbed for the next thirty minutes. [3 second pause] You may sit in a supportive chair with your hands resting naturally in your lap, or lie down if that feels more comfortable. [3 second pause] There is no right or wrong way to experience this process. [3 second pause] Simply allow yourself to be present with whatever arises. [3 second pause] You are safe here. [2 second pause] You are supported. [2 second pause] And you are ready to let go.

Bring your attention to this present moment. [6 second pause] Notice what you can hear, feel, and sense right now. [8 second pause] Perhaps there are sounds around you, distant or near. [6 second pause] Perhaps there are sensations in your body. [7 second pause] You don't need to change anything. [6 second pause] Just notice what is here, right now, in this moment. [8 second pause] Notice where your body makes contact with the surface beneath you. [7 second pause] The weight of your body being held. [8 second pause] You don't have to do anything with this awareness. [6 second pause] Simply let it be there. [10 second pause] And now, notice your breath. [7 second pause] You don't need to breathe in any special way. [6 second pause] Just notice the natural rhythm of your breathing. [8 second pause] The gentle rise. [5 second pause] And fall. [7 second pause] Rise. [5 second pause] And fall. [10 second pause] Your breath has been with you your entire life. [6 second pause] A constant companion. [7 second pause] Always there, waiting to be noticed. [8 second pause] And as you notice your breath, you might become aware that each exhale carries with it a little bit of tension. [8 second pause] Not forcing. [5 second pause] Not trying. [6 second pause] Just a natural release. [10 second pause]

And now, allow your awareness to expand. [7 second pause] Imagine that you are sitting beside a gentle stream. [8 second pause] The water flows smoothly over smooth stones, catching the light as it moves. [10 second pause] The air here is fresh and clean. [6 second pause] You can feel a soft breeze against your skin. [8 second pause] This is a place of peace. [7 second pause] A place where nothing is asked of you. [10 second pause] Beside the stream, there is a comfortable place for you to sit. [7 second pause] Perhaps a smooth, warm rock, or a soft patch of grass. [8 second pause] You settle there now. [6 second pause] Feeling the support beneath you. [10 second pause] The sound of the water is soothing. [7 second pause] A constant, gentle rhythm that washes through your awareness. [10 second pause] Above you, the sky is clear and open. [7 second pause] Endless space. [8 second pause] Nothing to contain. [6 second pause] Nothing to hold. [10 second pause] Just open sky. [8 second pause] And you sit here, in this peaceful place, allowing yourself to simply be. [12 second pause]

And as you rest beside this gentle stream, you might notice that your body is becoming heavier. [8 second pause] More relaxed. [7 second pause] As if the earth beneath you is drawing you down into deeper comfort. [10 second pause] Let's take a journey through your body now, releasing any remaining tension. [8 second pause] Starting at the top of your head. [6 second pause] Notice any holding there. [7 second pause] And simply allow it to soften. [10 second pause] Your forehead becoming smooth. [6 second pause] Your jaw loosening. [7 second pause] Letting your teeth part slightly. [10 second pause] Moving down to your neck and shoulders. [7 second pause] Places where tension so often collects. [8 second pause] Imagine the water from the stream flowing down through your shoulders. [8 second pause] Washing away any tightness. [7 second pause] Carrying it downstream. [10 second pause] Your arms are heavy and relaxed now. [6 second pause] Resting comfortably. [10 second pause] Your chest and stomach. [6 second pause] Rising and falling with each peaceful breath. [10 second pause] Your back settling against the support beneath you. [7 second pause] Every muscle letting go. [10 second pause] Your hips and legs. [6 second pause] Heavy. [7 second pause] Relaxed. [6 second pause] Sinking into comfort. [10 second pause] All the way down to your feet. [7 second pause] Completely at rest. [12 second pause] And now, with each number I count, you go twice as deep into this peaceful state. [8 second pause] Ten. [10 second pause] Sinking deeper into calm. [10 second pause] Nine. [9 second pause] Letting go more completely. [10 second pause] Eight. [8 second pause] Deeper and deeper. [10 second pause] Seven. [7 second pause] So peaceful. [10 second pause] Six. [6 second pause] So relaxed. [10 second pause] Five. [8 second pause] Halfway there. [10 second pause] Four. [7 second pause] Drifting down. [10 second pause] Three. [6 second pause] Deeper still. [10 second pause] Two. [5 second pause] Almost there. [10 second pause] One. [8 second pause] Deeply relaxed. [12 second pause] Deeply at peace. [15 second pause]

And in this deep, peaceful state, I want you to know something important. [8 second pause] Anxiety is just energy. [7 second pause] It is your mind and body trying to protect you. [10 second pause] But sometimes, that protection is no longer needed. [8 second pause] Sometimes, the alarm has already passed. [10 second pause] And you can let your nervous system know that you are safe now. [10 second pause] Imagine that the anxiety you've been feeling is like a knot. [8 second pause] A tight knot somewhere in your body. [10 second pause] You don't need to know exactly where it is. [7 second pause] Your unconscious mind knows. [10 second pause] And now, imagine that knot beginning to loosen. [8 second pause] Slowly. [7 second pause] Gently. [8 second pause] As if warm water is flowing over it, softening the fibers. [12 second pause] There is no rush. [7 second pause] No forcing. [8 second pause] Just a gradual, natural unwinding. [12 second pause] And as this knot loosens, you might notice a feeling of space opening up inside you. [10 second pause] Room to breathe. [7 second pause] Room to be. [12 second pause] Your nervous system is learning something new. [8 second pause] It is learning that you can feel calm. [7 second pause] That you can feel settled. [8 second pause] That you can trust yourself to handle whatever comes. [12 second pause] And this learning goes deep. [8 second pause] Deeper than words. [7 second pause] Deeper than thoughts. [8 second pause] Into every cell of your body. [15 second pause] You are safe. [7 second pause] You are calm. [7 second pause] You are at peace. [12 second pause] And this feeling is becoming your natural state. [10 second pause]

And now, allow yourself to drift forward in time. [8 second pause] To a moment tomorrow, or in the days ahead. [10 second pause] A moment where, in the past, you might have felt anxious. [10 second pause] But now, see yourself in that same situation feeling different. [10 second pause] Notice how your body feels settled. [8 second pause] Your breath is easy and natural. [10 second pause] There is a sense of space inside you. [8 second pause] A quiet confidence. [10 second pause] You are present. [7 second pause] You are grounded. [8 second pause] You are okay. [12 second pause] Watch yourself moving through that moment with ease. [8 second pause] Notice how good it feels to be calm. [10 second pause] To be settled. [7 second pause] To trust in your own capacity for peace. [12 second pause] And know that this version of you is already within you. [8 second pause] Available whenever you need it. [10 second pause] This calm is your birthright. [7 second pause] It belongs to you. [15 second pause]

And now, it is time to begin returning to your day. [8 second pause] Carrying this deep sense of calm with you. [10 second pause] In a moment, I will count from one to five. [7 second pause] And at the count of five, you will be fully alert, fully awake, feeling peaceful and refreshed. [10 second pause] One. [6 second pause] Beginning to feel the energy returning to your body. [8 second pause] Two. [6 second pause] Taking a deeper breath. [7 second pause] Feeling refreshed. [8 second pause] Three. [6 second pause] Your hands and feet beginning to move. [7 second pause] Feeling present. [8 second pause] Four. [6 second pause] Your eyes beginning to open. [7 second pause] Taking in the light. [8 second pause] Five. [5 second pause] Eyes open. [5 second pause] Fully alert. [6 second pause] Fully awake. [7 second pause] Feeling calm. [6 second pause] Feeling settled. [7 second pause] Ready for whatever comes next. [8 second pause]

Know that this feeling of calm is always available to you. [7 second pause] You can return to this peaceful place in your mind whenever you need to. [10 second pause] Each time you practice, it becomes easier. [7 second pause] More natural. [8 second pause] Your nervous system is learning a new way of being. [10 second pause] Trust in this process. [7 second pause] Trust in yourself. [8 second pause] You are doing beautifully. [10 second pause] Until we meet again, be well. [8 second pause]