Breaking the Phone Habit

This session is designed to guide you into a deeply relaxed state where your unconscious mind can create powerful new patterns around your relationship with your phone. Find a comfortable position, either lying down or seated, wherever you feel most at ease. Let your hands rest naturally at your sides or in your lap, wherever they feel most comfortable. You may keep your eyes open at first if you prefer, or allow them to close whenever you feel ready. There is nothing you need to do, nothing you need to figure out. Simply allow my voice to accompany you as you drift into a peaceful, receptive state. You will remain safe and comfortable throughout this experience, and you can emerge at any time if needed. Most people find they naturally drift into sleep during this session, and that is perfectly welcome. Let whatever happens be exactly right for you. [6 second pause]

I'm going to hypnotize you now. [5 second pause] You are already ready for this. [6 second pause] You know it, don't you? [5 second pause] Part of you has been waiting for this moment, waiting to let go, waiting to finally release what no longer serves you. [6 second pause] Your mind is already beginning to focus on my voice. [5 second pause] That's right. [4 second pause] You can feel it happening, can't you? [6 second pause] That familiar sensation of settling in, of sinking down into comfort. [5 second pause] Your eyes are already growing heavy, aren't they? [6 second pause] You've been carrying so much, and now it's time to set it all down. [5 second pause] Not yet, but soon. [4 second pause] When you're ready. [6 second pause] Your unconscious mind knows exactly how to do this. [5 second pause] It's been waiting for permission to help you, to guide you toward what you truly want. [6 second pause] And what do you truly want? [5 second pause] You want to feel free. [4 second pause] Present. [4 second pause] In control of your own attention. [6 second pause] You already know this somewhere deep inside, don't you? [5 second pause] That part of you that has been calling for change, calling for freedom. [6 second pause] Close your eyes now and allow yourself to be hypnotized. [5 second pause] That's right. [4 second pause] Let them close. [6 second pause] And as they close, notice how much more comfortable you feel. [5 second pause] As if a weight has been lifted. [6 second pause] Your eyes have been working so hard, staring at that small bright screen, straining to focus, to scroll, to keep up with endless streams of information. [6 second pause] And now they can rest. [5 second pause] Now you can rest. [8 second pause] You're already starting to feel that familiar feeling of trance, aren't you? [6 second pause] That sensation of drifting, floating, sinking deeper into comfort. [5 second pause] And the more you notice it, the deeper you go. [6 second pause] That's right. [4 second pause] Sinking deeper with each breath you take. [6 second pause] Each word I speak carries you further into relaxation. [5 second pause] Further into that peaceful place where change happens naturally, easily, automatically. [8 second pause] There was a time when you didn't have a device that demanded your attention every few moments. [6 second pause] Your mind remembers that space. [5 second pause] That freedom. [4 second pause] And your unconscious mind is already preparing to help you return to that natural state of presence. [6 second pause] You can feel it happening, can't you? [5 second pause] That part of you that knows how to be still. [4 second pause] How to simply be. [8 second pause]

And as you continue to drift deeper, I want you to imagine yourself in a place where you feel completely at peace. [6 second pause] This could be a place you know well, or somewhere you've only dreamed of. [5 second pause] A quiet beach at sunset, with soft sand beneath your feet and gentle waves rolling onto the shore. [6 second pause] A peaceful garden with flowers swaying in a warm breeze. [5 second pause] A comfortable room with soft light and your favorite chair. [6 second pause] Or perhaps a mountain meadow, surrounded by tall grasses and the sound of distant birdsong. [5 second pause] Wherever feels most right for you. [6 second pause] Take a moment now to let that place form in your mind. [8 second pause] See the colors around you. [5 second pause] Soft, muted tones that soothe your eyes. [6 second pause] Feel the air on your skin, just the right temperature, just the right humidity. [5 second pause] Hear the sounds of this peaceful place. [6 second pause] Perhaps water, perhaps wind, perhaps silence. [5 second pause] Whatever sounds bring you the most peace. [8 second pause] And notice something important about this place. [5 second pause] There are no screens here. [6 second pause] No notifications. [4 second pause] No pings or buzzes demanding your attention. [6 second pause] Just you, and this moment, and this peaceful space. [5 second pause] And as you stand or sit in this place, you realize that you feel completely content. [6 second pause] You don't need anything else. [5 second pause] You don't need to check anything. [4 second pause] You don't need to scroll. [6 second pause] You are simply here. [5 second pause] Present. [4 second pause] Whole. [4 second pause] Free. [8 second pause] Notice how your body feels in this place. [5 second pause] Your shoulders are relaxed and dropped. [6 second pause] Your jaw is loose. [4 second pause] Your breathing is slow and easy. [6 second pause] Your hands rest comfortably at your sides, with nothing to hold, nothing to grip. [5 second pause] And they feel so light. [4 second pause] So free. [6 second pause] You had forgotten how good it could feel to have empty hands. [5 second pause] To have your head upright, looking out at the world instead of down at a screen. [6 second pause] To have your mind clear and spacious, like an open sky. [8 second pause] This is your natural state. [5 second pause] This is who you really are, underneath all those habits, all those automatic patterns. [6 second pause] You are someone who can be present. [5 second pause] Someone who can focus deeply. [4 second pause] Someone who can connect fully with the people around you. [6 second pause] And your unconscious mind is beginning to remember this. [5 second pause] Beginning to reclaim this. [8 second pause]

And now I'm going to count from ten down to one. [5 second pause] With each number, you will go twice as deep into this peaceful, receptive state. [6 second pause] There's nothing you need to do except let go. [5 second pause] Let the numbers carry you deeper. [6 second pause] Ten. [8 second pause] Sinking down into comfort. [5 second pause] Deeper and deeper relaxed. [6 second pause] Nine. [7 second pause] Letting go of the day, letting go of all the noise, all the distractions. [6 second pause] Drifting further down. [5 second pause] Eight. [7 second pause] Your mind is becoming so quiet, so still, like a calm lake at dawn. [6 second pause] Nothing disturbing the surface. [5 second pause] Seven. [7 second pause] Going deeper still. [5 second pause] Every muscle in your body relaxing more and more. [6 second pause] Six. [7 second pause] So deeply relaxed now. [5 second pause] So peaceful. [6 second pause] Five. [8 second pause] Halfway there, and already you feel so different. [5 second pause] So much lighter, so much more spacious. [6 second pause] Four. [7 second pause] Sinking deeper and deeper into the comfort of this moment. [5 second pause] Deeper into trance. [6 second pause] Three. [7 second pause] Your unconscious mind is wide awake now, ready to make the changes you desire. [5 second pause] Ready to help you break free. [6 second pause] Two. [8 second pause] Almost there. [5 second pause] So deep, so peaceful, so ready. [6 second pause] One. [10 second pause] You are now in a deeply relaxed, receptive state. [6 second pause] Your unconscious mind is listening. [5 second pause] It is ready to create new patterns, new habits, new ways of being. [8 second pause] And I wonder if you've noticed something interesting. [5 second pause] You haven't thought about your phone in quite a while now. [6 second pause] And that felt completely natural, didn't it? [5 second pause] As if you've always been able to let it go. [6 second pause] As if the compulsion was just a thin layer over your true nature. [5 second pause] A nature that is calm, present, focused. [8 second pause] And now I want you to imagine that you're standing at the top of a beautiful, gentle staircase. [6 second pause] There are ten steps leading down, and with each step you take, you will go twice as deep into relaxation. [5 second pause] Twice as deep into peace. [6 second pause] Taking the first step now. [7 second pause] Step ten. [6 second pause] Feeling yourself sinking down, deeper and deeper. [5 second pause] Step nine. [7 second pause] Each step takes you further into comfort, further into calm. [6 second pause] Step eight. [7 second pause] Your body feels so heavy, so relaxed, so comfortable. [5 second pause] Step seven. [7 second pause] Drifting down, floating down, like a leaf on a gentle breeze. [6 second pause] Step six. [7 second pause] Deeper and deeper relaxed. [5 second pause] Step five. [8 second pause] Halfway down, and you're doing so well. [5 second pause] Sinking into a beautiful, deep trance. [6 second pause] Step four. [7 second pause] Every sound, every word, taking you deeper. [5 second pause] Step three. [7 second pause] So peaceful, so calm, so deeply relaxed. [6 second pause] Step two. [8 second pause] Almost at the bottom, almost at that deepest level of relaxation. [5 second pause] Step one. [10 second pause] You have reached the bottom of the stairs. [6 second pause] A beautiful, peaceful place where your mind is open and receptive. [5 second pause] Where change happens naturally and easily. [8 second pause]

And in this deep, receptive state, your unconscious mind is ready to create powerful new patterns. [6 second pause] Patterns that serve you. [5 second pause] Patterns that reflect who you truly want to be. [6 second pause] Because the truth is, that automatic reach for your phone, that's just a habit. [5 second pause] And habits can change. [6 second pause] They change all the time, naturally, easily, when your unconscious mind decides it's time. [5 second pause] And your unconscious mind has decided. [6 second pause] It knows that you want to be free. [5 second pause] It knows that you want to be present. [6 second pause] And so it begins now, creating new pathways, new responses, new ways of being. [8 second pause] I want you to imagine that you're sitting somewhere comfortable, and there's a phone nearby. [6 second pause] Maybe on a table, maybe in another room. [5 second pause] And you notice something interesting. [6 second pause] You don't feel the need to reach for it. [5 second pause] You don't feel that pull, that compulsion. [6 second pause] Instead, you feel a sense of spaciousness. [5 second pause] A sense of choice. [6 second pause] You could pick it up if you wanted to, but you don't want to right now. [5 second pause] You're content to just be. [8 second pause] And this feeling is so natural, so easy, as if you've always felt this way. [6 second pause] Because deep down, this is who you are. [5 second pause] Someone who is in control of your own attention. [6 second pause] Someone who chooses. [5 second pause] Someone who is present. [8 second pause] And your unconscious mind is learning something important. [5 second pause] It's learning that you don't need that device to feel okay. [6 second pause] You don't need it to feel safe, or connected, or entertained. [5 second pause] You are already whole. [6 second pause] You are already complete. [5 second pause] The phone is just an object. [6 second pause] A tool that you can use when you choose, and set aside when you choose. [8 second pause] And now I want you to imagine that you're with someone you care about. [6 second pause] A friend, a partner, a family member. [5 second pause] Someone whose presence you enjoy. [6 second pause] And you're sitting together, talking, or maybe just being together in comfortable silence. [5 second pause] And your phone is not in your hand. [6 second pause] It's not even in the room, perhaps. [5 second pause] And you notice how good this feels. [6 second pause] How present you are. [5 second pause] How much you can see in their face, hear in their voice, feel in their presence. [8 second pause] You had forgotten how rich connection could be. [5 second pause] How deep. [6 second pause] How meaningful. [5 second pause] Without that constant pull to look away, to check, to scroll. [6 second pause] You are fully here. [5 second pause] Fully present. [6 second pause] And the person you're with can feel it. [5 second pause] They feel your attention, your care, your presence. [8 second pause] And this feels so good. [5 second pause] So right. [6 second pause] This is who you want to be. [5 second pause] This is who you are becoming. [8 second pause] And your unconscious mind is making this real, right now, in this moment. [6 second pause] Creating new neural pathways. [5 second pause] New automatic responses. [6 second pause] From now on, when you have a spare moment, you don't automatically reach for your phone. [5 second pause] Instead, you might take a breath. [6 second pause] Look around you. [5 second pause] Notice something beautiful. [6 second pause] Feel the simple pleasure of being alive, of being present, of having a moment of peace. [8 second pause] And this becomes your new normal. [5 second pause] This becomes automatic. [6 second pause] You find yourself leaving your phone in another room, and not even thinking about it. [5 second pause] You find yourself going hours without checking, and feeling fine. [6 second pause] More than fine. [5 second pause] Feeling spacious, clear, focused. [8 second pause] And if you do pick up your phone, it's because you've made a conscious choice. [6 second pause] You have something specific to do, and when you're done, you put it down again. [5 second pause] Easily. [4 second pause] Naturally. [6 second pause] Without that urge to keep scrolling, keep checking, keep consuming. [5 second pause] You are in control. [8 second pause] And something wonderful is happening. [5 second pause] Your focus is returning. [6 second pause] You can read a book, have a conversation, work on a project, and stay present with it. [5 second pause] Your mind isn't constantly jumping, constantly seeking, constantly distracted. [6 second pause] It's calm. [4 second pause] Clear. [4 second pause] Focused. [6 second pause] And you realize that this is how you used to feel, before all those years of constant stimulation. [5 second pause] This is your natural state. [6 second pause] And you're reclaiming it now. [8 second pause]

And now I want to take you on a journey into your future. [6 second pause] A future where you have completely broken free from the grip of your phone. [5 second pause] Where you are present, focused, and free. [8 second pause] Imagine that it's tomorrow morning. [6 second pause] You've just woken up, and your eyes open slowly, naturally, without any alarm. [5 second pause] The light is soft, and you feel rested. [6 second pause] And here's what's different. [5 second pause] Your phone is not next to your bed. [6 second pause] It's charging in another room, or maybe in a drawer, out of sight. [5 second pause] And you don't reach for it. [6 second pause] You don't even think about it. [8 second pause] Instead, you take a moment to just lie there, feeling the comfort of your bed, the warmth of the covers, the peace of the morning. [6 second pause] You take a deep breath, and you feel grateful for this new day. [5 second pause] Grateful for this moment of stillness before the day begins. [8 second pause] You get up slowly, stretch your body, and move through your morning routine with a sense of ease and presence. [6 second pause] Maybe you make a cup of tea or coffee, and you actually taste it. [5 second pause] You sit and enjoy it, looking out a window or simply sitting in comfortable silence. [6 second pause] Your mind is clear. [5 second pause] Your body is relaxed. [6 second pause] You feel ready for the day, not already overwhelmed by the world's demands. [8 second pause] And this feels so good. [5 second pause] So right. [6 second pause] This is how mornings are meant to be. [5 second pause] And this is how your mornings will be from now on. [10 second pause] Now imagine that it's evening. [6 second pause] The day is winding down, and you're preparing for bed. [5 second pause] Your phone has been put away for the night, charging somewhere out of sight. [6 second pause] And you don't miss it. [5 second pause] You don't feel that urge to check one more time, scroll one more time. [6 second pause] You've already disconnected, hours ago. [8 second pause] Instead, you're doing something that brings you peace. [5 second pause] Maybe reading a book, or journaling, or simply sitting in quiet reflection. [6 second pause] Maybe talking with someone you love, really talking, really listening. [5 second pause] Without any screens between you. [8 second pause] And as you get into bed, you feel a deep sense of contentment. [6 second pause] You've lived a full day, a present day, a connected day. [5 second pause] And now you can rest. [6 second pause] Your mind is calm, not overstimulated by blue light and endless content. [5 second pause] Your body is relaxed, ready for deep, restorative sleep. [8 second pause] And you realize that this is your life now. [6 second pause] This is who you are. [5 second pause] Someone who is present. [6 second pause] Someone who is free. [5 second pause] Someone who chooses. [10 second pause] And this future that you're imagining, it's not far away. [6 second pause] It's happening now. [5 second pause] Your unconscious mind is already making it real. [6 second pause] Every time you choose presence over distraction, you strengthen this new way of being. [5 second pause] Every time you leave your phone in another room, you reclaim your freedom. [6 second pause] Every time you look up instead of down, you connect with the world around you. [8 second pause] And this becomes easier and easier. [5 second pause] More and more natural. [6 second pause] Until one day, you realize that you don't even think about it anymore. [5 second pause] You are simply present. [6 second pause] Simply free. [8 second pause]

And now you can simply drift. [10 second pause] There's nothing else you need to do. [8 second pause] Nothing you need to think about. [10 second pause] Your unconscious mind will continue to work on your behalf, creating these new patterns, these new habits, even while you sleep. [8 second pause] You are becoming who you want to be. [10 second pause] You are reclaiming your attention, your presence, your life. [12 second pause] And it feels so good. [10 second pause] So natural. [12 second pause] So right. [15 second pause] Drifting deeper and deeper into peace. [12 second pause] Deeper into rest. [15 second pause] Letting go completely. [12 second pause] There's nothing else. [15 second pause] Just peace. [12 second pause] Just rest. [15 second pause] Just sleep. [20 second pause]

Sleep now. [20 second pause] Sleep deeply and peacefully. [20 second pause] Your mind is calm. [15 second pause] Your body is relaxed. [20 second pause] All is well. [20 second pause] You are free. [25 second pause]