Quiet the Inner Bark

This session is designed to guide you into a deeply relaxed, focused state where your mind can learn new patterns of calm and quiet. Hypnosis is a natural state you've experienced before, like when you're absorbed in a good book or daydreaming. You remain in control the entire time, and you can open your eyes whenever you wish. For this session, find a comfortable position where you can rest undisturbed for about twenty minutes. You may sit in a supportive chair with your hands resting naturally in your lap, or lie down if you prefer. There's no right or wrong way to experience this. Simply allow yourself to be curious about what happens. When you're settled and ready, we'll begin.

Bring your attention to this present moment. [Long pause] Notice what you can hear around you right now. [Long pause] Perhaps there are sounds nearby, or perhaps a distant hum. [Long pause] You don't need to name them or analyze them. Just notice that sounds are happening, and you are here, observing. [Long pause] Now notice what you can feel. [Long pause] The weight of your body against the surface supporting you. [Long pause] The temperature of the air on your skin. [Long pause] The rise and fall of your chest as you breathe. [Long pause] And notice what you can sense inside yourself. [Long pause] Any feelings or sensations that are present right now. [Long pause] There's no need to change anything. [Long pause] You're simply noticing what is already here. [Long pause] Thoughts may come and go, like clouds passing through the sky. [Long pause] You don't have to follow them. [Long pause] You don't have to push them away. [Long pause] You can just let them drift on by. [Long pause] And as you observe all of this, you might begin to notice a subtle settling. [Long pause] A natural quieting. [Long pause] As if a part of you already knows how to do this. [Long pause] A part of you has been waiting for this moment to simply be still. [Long pause] You're doing beautifully. [Long pause] There's nothing you need to figure out. [Long pause] Nothing you need to do. [Long pause] Just this moment. [Long pause] Just this breath. [Long pause] And when you're ready, allowing your eyes to close gently. [Long pause] That's right. [Long pause] Letting the outside world fade softly into the background. [Long pause] And turning your attention inward now. [Long pause] To that quiet place within you. [Long pause] A place that has always been there. [Long pause] Waiting. [Long pause] Still. [Long pause] Ready.

Imagine now that you're walking along a peaceful path in nature. [Long pause] This could be a forest trail, or a quiet beach, or a meadow at sunset. [Long pause] Whatever comes to mind is exactly right. [Long pause] Notice the colors around you. [Long pause] The quality of the light. [Long pause] Perhaps you can feel a gentle breeze on your skin. [Long pause] The air smells fresh and clean. [Long pause] You feel completely safe here. [Long pause] Completely at peace. [Long pause] This is your inner sanctuary. [Long pause] A place you can return to whenever you need rest and renewal. [Long pause] As you walk along this path, you become aware of a comfortable stillness surrounding you. [Long pause] The trees don't rush. [Long pause] The grass doesn't hurry. [Long pause] Everything here simply is. [Long pause] And you can feel yourself matching that rhythm. [Long pause] Slowing down. [Long pause] Settling into the natural pace of this place. [Long pause] Ahead of you, you notice a comfortable place to rest. [Long pause] Perhaps it's a smooth rock warmed by the sun, or a soft patch of grass, or a wooden bench. [Long pause] You make your way there and settle in. [Long pause] Feeling supported. [Long pause] Feeling at ease. [Long pause] From this resting place, you can observe everything around you. [Long pause] The gentle movement of leaves. [Long pause] The slow drift of clouds. [Long pause] The dance of light and shadow. [Long pause] And you realize that nothing here demands anything from you. [Long pause] Nothing needs to be solved. [Long pause] Nothing needs to be said. [Long pause] Nothing needs to be announced. [Long pause] It all simply exists. [Long pause] Peaceful. [Long pause] Present. [Long pause] Quiet. [Long pause] And you breathe it all in. [Long pause] This sense of calm. [Long pause] This natural stillness. [Long pause] Letting it fill you up. [Long pause] Letting it become part of you. [Long pause]

And now, with each breath you take, you can allow yourself to go twice as deep. [Long pause] That's right. [Long pause] There's a gentle stairway in front of you, leading down into an even deeper state of relaxation. [Long pause] Ten steps. [Long pause] And with each step you take, you become more relaxed, more at ease. [Long pause] Taking the first step now. [Long pause] Ten. [Long pause] Feeling your body grow heavier and more relaxed. [Long pause] Nine. [Long pause] Sinking deeper into comfort. [Long pause] Eight. [Long pause] Each breath taking you deeper. [Long pause] Seven. [Long pause] Letting go more and more. [Long pause] Six. [Long pause] Halfway there. [Long pause] So peaceful. [Long pause] Five. [Long pause] Drifting down. [Long pause] Four. [Long pause] Deeper and deeper. [Long pause] Three. [Long pause] Almost there. [Long pause] Two. [Long pause] Sinking into profound relaxation. [Long pause] One. [Long pause] All the way down. [Long pause] Resting now in this deep, calm place. [Long pause] And you find yourself in a beautiful garden. [Long pause] A place of perfect tranquility. [Long pause] The air is warm and comfortable. [Long pause] Soft light filters through the leaves. [Long pause] There's a comfortable bench here, and you settle onto it, feeling completely at home. [Long pause] In this garden, there is no rush. [Long pause] No urgency. [Long pause] No need to react to anything. [Long pause] Things simply are. [Long pause] And as you rest here, you become aware of a wise, calm presence within you. [Long pause] A part of you that has always been steady. [Long pause] Always been quiet. [Long pause] Always been at peace. [Long pause] This part of you is like a deep, still lake. [Long pause] The surface may ripple with the winds of life, but deep down, there is only stillness. [Long pause] Only calm. [Long pause] Only quiet strength. [Long pause] And you can feel yourself connecting with this part of you now. [Long pause] Becoming one with that stillness. [Long pause] That steadiness. [Long pause] That quiet confidence. [Long pause]

And in this deep, receptive state, your mind is open to new learnings. [Long pause] New patterns. [Long pause] New ways of being. [Long pause] You know that there is a part of the mind that can be reactive. [Long pause] A part that has learned to speak up, to announce itself, to make noise when it feels triggered or uncomfortable. [Long pause] Like a dog that barks at every passing shadow. [Long pause] But that old pattern no longer serves you. [Long pause] And your deeper mind knows this. [Long pause] So you can allow that old reactive part to rest now. [Long pause] It has done its job. [Long pause] It tried to protect you. [Long pause] But you no longer need that constant noise. [Long pause] And here's what your deeper mind understands now. [Long pause] There is a calm, steady presence within you. [Long pause] Wise and observant. [Long pause] This part doesn't need to bark. [Long pause] It doesn't need to announce itself. [Long pause] It doesn't need to react to every little thing. [Long pause] It simply is. [Long pause] Present. [Long pause] Aware. [Long pause] Quiet. [Long pause] Like a calm, loyal companion who rests peacefully, knowing there is no threat. [Long pause] No need to raise an alarm. [Long pause] No need to make any sound at all. [Long pause] Just resting. [Long pause] Just being. [Long pause] Just watching with peaceful awareness. [Long pause] And your deeper mind is learning that this quiet presence is actually more powerful than all that noise. [Long pause] Because in the stillness, there is clarity. [Long pause] In the quiet, there is strength. [Long pause] In the calm, there is confidence. [Long pause] You don't need to announce yourself to the world. [Long pause] You don't need to react to prove you exist. [Long pause] You can simply be. [Long pause] And in that being, you are complete. [Long pause] Whole. [Long pause] Enough. [Long pause] So let your deeper mind absorb this new understanding. [Long pause] The old reactive patterns are fading away, like morning mist in the sunlight. [Long pause] They served a purpose once, but now they are no longer needed. [Long pause] And in their place, a new pattern emerges. [Long pause] A pattern of calm. [Long pause] A pattern of quiet. [Long pause] A pattern of steady, peaceful presence. [Long pause] When something happens that used to trigger a reaction, your mind now responds differently. [Long pause] There's a moment of stillness. [Long pause] A breath. [Long pause] And in that space, you find your center. [Long pause] The part of you that doesn't need to bark. [Long pause] The part of you that knows how to be calm. [Long pause] The part of you that rests in quiet confidence. [Long pause] And this feels natural. [Long pause] Effortless. [Long pause] Right. [Long pause]

And now, allow your mind to drift forward in time. [Long pause] To a day in the near future. [Long pause] Perhaps tomorrow, or next week. [Long pause] You're in a situation that used to trigger that old reactive pattern. [Long pause] Maybe something doesn't go as planned. [Long pause] Maybe someone says something that would have bothered you before. [Long pause] But notice what happens now. [Long pause] There's a moment of awareness. [Long pause] A breath. [Long pause] And then stillness. [Long pause] That old urge to react, to make noise, to announce yourself... it simply isn't there. [Long pause] Instead, there's a calm presence. [Long pause] A quiet confidence. [Long pause] A deep knowing that you don't need to do anything. [Long pause] You can just be. [Long pause] Present. [Long pause] Aware. [Long pause] At peace. [Long pause] And notice how good this feels. [Long pause] How natural. [Long pause] How right. [Long pause] The people around you might notice something different about you too. [Long pause] A calmness. [Long pause] A steadiness. [Long pause] A quiet strength that doesn't need to prove itself. [Long pause] And they respond to that. [Long pause] They sense your peace. [Long pause] They feel your stability. [Long pause] Without you having to say a word. [Long pause] And later that day, you reflect on this new way of being. [Long pause] And you feel a deep sense of satisfaction. [Long pause] A quiet pride. [Long pause] Not the loud kind that needs to announce itself. [Long pause] But the deep, steady kind that simply knows. [Long pause] You've changed. [Long pause] You've grown. [Long pause] You've found a new way. [Long pause] And this new pattern becomes stronger each day. [Long pause] More automatic. [Long pause] More natural. [Long pause] More you. [Long pause]

And now it's time to begin returning to your everyday awareness. [Long pause] Bringing with you all the calm, all the quiet confidence you've discovered. [Long pause] Knowing that these changes will stay with you. [Long pause] Growing stronger each day. [Long pause] I'm going to count from one to five. [Long pause] And at the count of five, you'll be fully alert, fully present, feeling wonderful. [Long pause] One. [Long pause] Beginning to feel the energy returning to your body. [Long pause] Two. [Long pause] Taking a deeper breath. [Long pause] Feeling refreshed and renewed. [Long pause] Three. [Long pause] Your fingers and toes beginning to stir. [Long pause] Four. [Long pause] Eyes beginning to open. [Long pause] Feeling calm and centered. [Long pause] Five. [Long pause] Eyes open. [Long pause] Fully present. [Long pause] Fully aware. [Long pause] Feeling peaceful and confident. [Long pause]

Take a moment to notice how you feel right now. [Long pause] There's no right answer. [Long pause] Just notice. [Long pause] The calm you've accessed today is always available to you. [Long pause] It's a part of you. [Long pause] It has always been there. [Long pause] And each time you practice this, it becomes easier to access. [Long pause] More natural. [Long pause] More automatic. [Long pause] Remember, you don't need to react to prove you exist. [Long pause] You don't need to make noise to be heard. [Long pause] Your quiet presence is powerful. [Long pause] Your calm is your strength. [Long pause] Your stillness is your gift. [Long pause] Thank you for taking this time for yourself today. [Long pause] May you carry this peace with you. [Long pause] Until next time. [Long pause]