Break the Doomscroll Loop

Welcome. Before we begin, find a comfortable position where you can rest fully for the next twenty-five minutes. Lie down or sit in a supportive chair, whichever feels most natural for you. Let your hands rest gently at your sides or on your lap, wherever they feel most at ease. Close your eyes now. [4 second pause] This session is designed to help you break the automatic pattern of reaching for social media throughout your day. You'll remain safe and in control throughout, able to open your eyes and return to full alertness whenever you choose. [3 second pause] Simply allow yourself to follow my voice, letting go of the need to do anything else. Your mind knows how to create powerful changes at the deepest level. Trust that process now. [4 second pause]

I'm going to hypnotize you now. [5 second pause] You are already ready for this. You know it, don't you? [6 second pause] Your mind has been waiting for this moment, waiting to finally let go of something that no longer serves you. [5 second pause] You can feel it happening already, can't you? That part of you that knows how to relax, how to drift, how to let go. [6 second pause] Your eyes are already closed, and you're already beginning to notice how good it feels to stop. [5 second pause] To simply stop. [8 second pause] No notifications to check. No feeds to scroll. No comparisons to make. Just this moment. Just my voice. [6 second pause] And you realize something important right now. This feeling, this peace, this stillness. It's always been available to you. [5 second pause] Your mind is already beginning to focus more deeply on my voice. That's right. [6 second pause] Letting other sounds fade into the background. They're not important now. [5 second pause] The only thing that matters is the sound of my voice and the growing sense of comfort spreading through your body. [6 second pause] You've been waiting for me to hypnotize you, haven't you? [5 second pause] Waiting for permission to finally put down the endless need to check. [6 second pause] Well here it is. This is your permission. You can stop now. You can let go. [8 second pause] Your unconscious mind is already responding, already preparing to make the changes you came here for. [5 second pause] Changes that will feel natural, automatic, and surprisingly easy. [6 second pause] Because this isn't about willpower. This isn't about fighting against yourself. [5 second pause] This is about your mind recognizing what it truly wants and aligning itself with that deeper wisdom. [6 second pause]

And as you continue to drift deeper, I want you to imagine something with me. [5 second pause] Imagine that your mind is like a vast, calm lake. [6 second pause] The water is perfectly still, reflecting the sky above. [5 second pause] This lake has been your mind for a long time now. And for a while, there have been ripples constantly disturbing its surface. [6 second pause] Little interruptions. Ping. Ding. Vibration. [4 second pause] Each notification a small stone thrown into your peaceful waters, creating ripples that spread and overlap and never quite settle. [6 second pause] But right now, in this moment, the stones have stopped falling. [5 second pause] The ripples are calming. The surface is becoming smooth and clear again. [8 second pause] Your mind was never meant to be in a constant state of agitation. [5 second pause] It was designed for stillness, for presence, for the deep satisfaction of being exactly where you are. [6 second pause] And something interesting happens when you give your mind this gift of stillness. [5 second pause] It remembers. [6 second pause] It remembers what it felt like before the endless scrolling. Before the constant checking. Before the comparison and the anxiety and the drain. [6 second pause] There was a time when you could sit with a cup of coffee and just drink the coffee. [5 second pause] When you could wait for an appointment and just wait. [5 second pause] When you could have a spare moment and simply exist in it, fully present, fully alive. [6 second pause] Your mind can remember that capability. In fact, it's remembering right now. [8 second pause] The pattern of compulsive checking, of reaching for your phone dozens of times a day, of losing hours to the infinite scroll. [5 second pause] That pattern was learned. And what was learned can be unlearned. [6 second pause] What was wired in can be wired out. [5 second pause] Your brain has something called neuroplasticity, the ability to reorganize itself, to form new pathways, to let old pathways fade from disuse. [6 second pause] And that's exactly what we're doing here. [5 second pause] We're allowing the old pathway, the one that says check, scroll, compare, repeat. We're allowing that pathway to grow quieter, dimmer, less traveled. [8 second pause] And at the same time, we're strengthening a new pathway. [5 second pause] A pathway of presence. Of calm. Of choice. [6 second pause] A pathway that says, I am here. This moment is enough. I don't need to escape. [8 second pause]

And as you drift even deeper now, I want you to imagine descending a beautiful staircase. [6 second pause] Ten steps down, each step taking you deeper into this relaxed, receptive state. [5 second pause] Ten. [8 second pause] Taking that first step down, feeling your body grow heavier, more relaxed, more comfortable. [6 second pause] Nine. [7 second pause] Deeper and deeper. Letting go of any tension, any resistance. [6 second pause] Eight. [8 second pause] Sinking into this wonderful feeling of peace. There's nothing else you need to do, nowhere else you need to be. [6 second pause] Seven. [7 second pause] Each breath taking you deeper. Each word I speak helping you relax more completely. [6 second pause] Six. [8 second pause] So relaxed now. So peaceful. Your mind is open and receptive, ready to make the changes you came here for. [6 second pause] Five. [7 second pause] Halfway down. Floating, drifting, sinking into comfort. [6 second pause] Four. [8 second pause] Deeper still. The outside world fading away, becoming unimportant. Only my voice matters now. [6 second pause] Three. [7 second pause] So deep. So calm. So ready for transformation. [6 second pause] Two. [8 second pause] Nearly at the bottom. Almost there. Feeling so incredibly relaxed, so wonderfully at peace. [6 second pause] One. [10 second pause] You have arrived at the bottom of the stairs. A place of deep tranquility, deep receptivity. [8 second pause] And in this deep state, your mind is exceptionally open to new ideas, new patterns, new ways of being. [6 second pause] The old pattern of checking your phone, of opening those apps without thinking, of getting caught in the endless scroll. That pattern runs on automatic pilot. [6 second pause] It happens below your conscious awareness. You find yourself reaching, tapping, scrolling before you even realize what you're doing. [8 second pause] But now, we're bringing that pattern into the light. [5 second pause] And something magical happens when you shine awareness on an automatic behavior. [6 second pause] It stops being automatic. [8 second pause] From now on, each time your hand begins to move toward your phone, each time your thumb begins that familiar motion, you'll notice. [6 second pause] You'll become aware. [5 second pause] And in that moment of awareness, you have choice. [8 second pause] This is the moment of power. This is where everything changes. [6 second pause] Because you're not fighting against the urge. You're simply noticing it. [5 second pause] And then making a different choice. [10 second pause]

And now, in this deep, receptive state, your unconscious mind is ready to receive new programming. [6 second pause] Programming that aligns with what you truly want for yourself. [5 second pause] So listen carefully, and let these words sink deeply into your subconscious mind, where they will take root and grow stronger every day. [8 second pause] You are breaking free from the scroll loop. [6 second pause] The old pattern of compulsive checking is fading away, becoming weaker and weaker with each passing day. [6 second pause] Every time you notice an urge to check and choose to stay present instead, that new pathway grows stronger. [6 second pause] And it feels good. It feels right. It feels like coming home to yourself. [8 second pause] The dopamine loop that kept you trapped is being rewired. [5 second pause] Your brain is learning to find satisfaction in stillness, in presence, in the real moments of your actual life. [6 second pause] You no longer need that constant hit of novelty, that endless stream of content, to feel okay. [6 second pause] Because you are discovering something profound. [5 second pause] The peace you were seeking through your phone was never there. [8 second pause] It's here. In this moment. In your breath. In the world right around you. [6 second pause] The calm you were chasing through scrolling is found in stopping, not scrolling. [6 second pause] The connection you were seeking through those apps is found in real presence, with real people, in real time. [8 second pause] And your unconscious mind understands this now at a deep level. [5 second pause] Every notification loses its power over you. [6 second pause] Those little red badges, those pings and vibrations. They no longer control your attention. [6 second pause] They're just sounds. Just colors. Just meaningless signals that you can choose to ignore. [8 second pause] And you find that you want to ignore them. [5 second pause] There's something so much better waiting for you in the real world. [6 second pause] Your attention is precious. It's the most valuable resource you have. [5 second pause] And you're reclaiming it now. Taking it back from the algorithms that were designed to harvest it. [8 second pause] Your attention belongs to you. [6 second pause] Your time belongs to you. [5 second pause] Your life belongs to you. [8 second pause] And you are choosing to spend it differently now. [6 second pause] The hours that used to disappear into the feed are now yours again. [5 second pause] Hours for the things that actually matter to you. Hours for the people you love. Hours for the projects that light you up. [8 second pause] The anxiety that used to follow your scrolling sessions is dissolving away. [6 second pause] Because you're no longer exposing yourself to the comparison trap. [5 second pause] You're no longer measuring your behind-the-scenes against everyone else's highlight reels. [6 second pause] You know that what you see on those screens isn't real life. It's curated. It's filtered. It's designed to make you feel less than. [8 second pause] But you're no longer playing that game. [5 second pause] You've stepped out of the comparison cycle entirely. [6 second pause] Your worth is not measured in likes or views or followers. [5 second pause] Your worth is inherent. It's unchangeable. It has nothing to do with any of that. [8 second pause] And the more you step away from the feed, the more you remember who you actually are. [6 second pause] Calm. Centered. Present. [5 second pause] Whole. Complete. Enough. [10 second pause] From now on, when you have a spare moment, your default is peace, not checking. [6 second pause] When you feel bored, your response is presence, not scrolling. [5 second pause] When you feel anxious, your remedy is breath, not distraction. [8 second pause] You are rewiring your response to discomfort. [5 second pause] Instead of reaching for your phone to escape the feeling, you stay with it. [6 second pause] You breathe through it. You let it pass. [5 second pause] And you discover that feelings are just feelings. They don't need to be numbed or escaped. [8 second pause] They just need to be felt. [6 second pause] And when you feel them fully, they move through you and leave you lighter, clearer, more present. [10 second pause] The urge to check social media is becoming weaker every single day. [6 second pause] What once felt like a powerful compulsion now feels like a faint whisper. [5 second pause] And whispers can be ignored. [8 second pause] You might still notice the urge arise from time to time. [5 second pause] That's normal. That's just an old pathway firing one last time. [6 second pause] But you don't have to follow it. [5 second pause] You can notice it with curiosity, with amusement even. [6 second pause] Oh, there's that old habit trying to get my attention. How interesting. [5 second pause] And then you return your attention to what actually matters. [10 second pause] Your phone is becoming just a tool again. [5 second pause] Not a master. Not a constant companion. Not a source of validation or entertainment or escape. [6 second pause] Just a tool that you pick up when you need it, and put down when you don't. [8 second pause] And you find that you need it less and less. [5 second pause] The apps that used to call to you are becoming quieter, less interesting, less compelling. [6 second pause] You might even find yourself forgetting to check them for hours at a time. [5 second pause] And when you do check, you check with intention. [6 second pause] You get what you need and you close the app. [5 second pause] No endless scrolling. No lost hours. No regret. [10 second pause] Your relationships are improving because you're actually present with people. [6 second pause] Your work is improving because your attention is no longer fractured. [5 second pause] Your sleep is improving because you're not ending your days with a screen in your face. [8 second pause] Your mood is improving because you're no longer bathing in comparison and inadequacy. [6 second pause] Your life is expanding because you finally have the time and attention to actually live it. [10 second pause]

And now, I want you to experience yourself in the future, living with this new relationship to your phone and to social media. [8 second pause] Imagine waking up tomorrow morning. [6 second pause] Your phone is on your nightstand, but you don't reach for it. [5 second pause] Instead, you take a deep breath. You feel the sheets against your skin. You hear the sounds of morning. [6 second pause] You stretch. You smile. You start your day in peace, not in a feed. [8 second pause] And something shifts in you. A sense of spaciousness. A sense of calm. [6 second pause] You've reclaimed the first moments of your day for yourself, not for an algorithm. [10 second pause] Now imagine you're waiting in line somewhere. [5 second pause] A coffee shop, a grocery store, a bank. [6 second pause] The old pattern would have had you reaching for your phone, filling every empty second with distraction. [5 second pause] But now, you simply wait. [6 second pause] You look around. You notice the people, the colors, the sounds. [5 second pause] You feel your feet on the ground. You breathe. [6 second pause] And it feels good. This is enough. This moment is enough. [8 second pause] You don't need to escape it. You don't need to fill it. [5 second pause] You can just be here, fully present, fully alive. [10 second pause] Imagine you're at dinner with someone you care about. [6 second pause] Your phone is in your bag or your pocket, silent and forgotten. [5 second pause] You're not thinking about what you might be missing. [6 second pause] You're not fighting the urge to check. [5 second pause] You're just there, fully engaged, fully connected. [6 second pause] Listening deeply. Sharing openly. Being completely present. [8 second pause] This is real connection. This is what you were missing when you were lost in the feed. [6 second pause] And it feels so much better than any number of likes or views or comments could ever feel. [10 second pause] Now imagine you feel the urge to check. [5 second pause] Maybe you're bored, or anxious, or just have a free moment. [6 second pause] Your hand begins to move toward your phone. [5 second pause] And then you notice. [6 second pause] You become aware of what you're doing. [5 second pause] You pause. [8 second pause] In this pause, you have choice. [5 second pause] And you choose differently. [6 second pause] You take a breath. You look around. You engage with the real world. [5 second pause] You choose life over the feed. [8 second pause] And every time you make this choice, it gets easier. [5 second pause] Every time you choose presence over distraction, you strengthen the new pathway. [6 second pause] And the old pathway, the one that said check, scroll, compare, repeat. [5 second pause] That pathway is growing over with disuse. [8 second pause] It's fading into the background, becoming a faint memory of who you used to be. [10 second pause] Imagine going a whole day without checking social media. [6 second pause] Not because you forced yourself to, but because you simply didn't think about it. [5 second pause] You were too busy living your actual life. [6 second pause] Too engaged with the people and projects that matter to you. [5 second pause] Too present in the moments as they unfolded. [8 second pause] And at the end of that day, you realize something profound. [5 second pause] You didn't miss anything. [6 second pause] The world kept turning without your constant monitoring. [5 second pause] Your friends are still your friends. Your life is still your life. [6 second pause] Nothing collapsed because you stepped away. [8 second pause] In fact, everything got better. [5 second pause] Your mind is clearer. Your mood is lighter. Your energy is higher. [6 second pause] You feel like yourself again. [10 second pause] And this feeling, this freedom, this presence. [5 second pause] This is available to you every single day. [6 second pause] Starting now. [5 second pause] Starting today. [8 second pause]

And now it's time to return to full waking consciousness, bringing with you all the positive changes and new patterns we've established today. [6 second pause] I'm going to count from one to five. [5 second pause] At the count of five, you will be fully alert, fully awake, feeling wonderful and refreshed. [6 second pause] One. [5 second pause] Beginning to feel the energy returning to your body. [4 second pause] Two. [5 second pause] Taking a deep, energizing breath, feeling your lungs fill with fresh air. [6 second pause] Three. [5 second pause] Your fingers and toes beginning to move, feeling the circulation returning. [4 second pause] Four. [5 second pause] Your eyes beginning to flutter, feeling ready to open. [6 second pause] And five. [4 second pause] Eyes open, fully alert, fully awake, feeling calm and confident and ready to enjoy the rest of your day. [6 second pause]

Remember, the changes we've made today are permanent and will continue to grow stronger with each passing day. [5 second pause] Every time you choose presence over scrolling, you reinforce these new patterns. [6 second pause] Every moment you stay with your real life instead of escaping into your phone, you strengthen your connection to what truly matters. [6 second pause] You are free from the scroll loop. [5 second pause] Your attention is yours again. [6 second pause] Your life is yours again. [5 second pause] Thank you for taking this journey with me today. [4 second pause] Be well. [3 second pause]