Overcoming Anxiety

Take a few deep breaths [Pause 5 seconds] and allow your body to begin relaxing [Pause 4 seconds]. You're here today to learn how to manage your anxiety in a healthy way [Pause 3 seconds]. Self-hypnosis is a powerful tool that can help train your mind [Pause 2 seconds] to respond more calmly to stressful situations [Pause 4 seconds]. I'll guide you into a deeply relaxed state [Pause 3 seconds], where you'll be more open to positive suggestions [Pause 4 seconds]. Stay focused on my voice and the sensations in your body [Pause 5 seconds].

Breathe slowly and naturally [Pause 6 seconds], feeling the air move gently in and out [Pause 5 seconds]. With each exhale, release any tensions [Pause 4 seconds], allowing your body to become heavier and more relaxed [Pause 6 seconds]. Fix your gaze on a single point [Pause 3 seconds], and as you continue breathing deeply , imagine descending down a flight of stairs [Pause 4 seconds]. With each step you take [Pause 3 seconds], you sink deeper into a calm, peaceful state [Pause 6 seconds].

Picture yourself in a beautiful, secluded meadow [Pause 5 seconds]. The sun is warm on your skin [Pause 4 seconds], and a gentle breeze carries the sweet scent of wildflowers [Pause 6 seconds]. You can hear the soothing trickle of a nearby stream [Pause 4 seconds], its waters clear and inviting [Pause 3 seconds]. Take a few moments to appreciate the serenity of this place [Pause 6 seconds], a sanctuary where you can breathe freely without worry [Pause 5 seconds].

As you settle deeper into this relaxing meadow [Pause 4 seconds], you notice your body becoming deliciously heavy [Pause 5 seconds]. Like sinking into a warm bath [Pause 3 seconds], any lingering tensions simply melt away [Pause 6 seconds]. Each inhalation refreshes you [Pause 4 seconds], and each exhalation releases what no longer serves you [Pause 5 seconds]. You are completely safe here [Pause 3 seconds], cocooned in a feeling of profound calm [Pause 6 seconds].

Breathe deeply into your abdomen [Pause 5 seconds], and with each breath, affirm to yourself, "I am at peace" [Pause 6 seconds]. Whenever you start to feel anxious, picture this meadow [Pause 4 seconds], a place of tranquility where fears hold no power [Pause 5 seconds]. Visualize drawing the serenity inward [Pause 3 seconds], letting it soothe any anxious thoughts or physical tensions [Pause 6 seconds]. You have the ability to self-soothe [Pause 4 seconds], to consciously relax your mind and body no matter the situation [Pause 5 seconds]. Breathe fully into this new, calmer way of being [Pause 6 seconds].

In the days and weeks ahead [Pause 3 seconds], notice how easily you can revisit this meadow [Pause 5 seconds]. At any time, you can reconnect with the sensations of peace and serenity [Pause 6 seconds]. When challenges arise, pause and breathe deeply [Pause 4 seconds], allowing the meadow's tranquil energies to flow through you [Pause 5 seconds]. You are cultivating a new, more relaxed default state [Pause 3 seconds], giving your body the restorative rest it craves [Pause 6 seconds].

Gently begin moving your awareness outward [Pause 5 seconds], still holding onto the feelings of calm [Pause 4 seconds]. Wiggle your fingers and toes [Pause 3 seconds], taking a few deeper breaths to reorient [Pause 6 seconds]. When you're ready, you can open your eyes [Pause 4 seconds], feeling refreshed, at peace, and empowered [Pause 5 seconds], knowing you can return to this state anytime [Pause 6 seconds].

Before we end our session today [Pause 3 seconds], take a moment to appreciate how relaxed you feel [Pause 5 seconds]. This is a skill you can practice regularly [Pause 4 seconds], training your mind and body to remain calm [Pause 6 seconds]. Whenever you need to de-stress or re-center [Pause 3 seconds], simply revisit the techniques you've learned here [Pause 5 seconds]. You have the power to self-soothe [Pause 4 seconds], to consciously relax into a state of profound peace [Pause 6 seconds]. Carry that empowering knowledge with you [Pause 5 seconds], using it as a touchstone whenever anxieties arise [Pause 6 seconds].