I Don't Smoke Anymore

Before we begin, find a comfortable position — either sitting upright with your hands resting naturally on your lap, or lying down with your arms at your sides. You can close your eyes now, or in a moment when you feel ready. There is nothing you need to do, nowhere you need to be. This session is yours. It belongs to this moment. You have done this before. You know how to let your mind settle, how to allow trance to come to you naturally. So simply let it happen. This session uses a mindfulness-based approach — meaning we begin with present-moment awareness, noticing what is already here, before moving into deeper states of focused inner attention. You do not need to force anything. You do not need to try. Simply observe, allow, and follow the voice. If at any point you need to stop, you can open your eyes and return to full awareness immediately. You are always in control. Now, when you are ready, allow your eyes to close.

Bring your attention to this present moment. [Long pause] Notice what you can hear right now. [Long pause] Sounds near and sounds far. [Long pause] Not judging them, not chasing them. [Long pause] Just noticing. [Long pause] Notice what you can feel. [Long pause] The weight of your body wherever it rests. [Long pause] The temperature of the air on your skin. [Long pause] The subtle rise and fall of your chest. [Long pause] And now notice your breath. [Long pause] Not changing it. [Long pause] Just watching it move in. [Long pause] And watching it move out. [Long pause] You are already here. [Long pause] Already present. [Long pause] Already beginning to settle. [Long pause] With each breath, your awareness turns inward. [Long pause] The outside world becomes quieter. [Long pause] Your body becomes heavier. [Long pause] And your mind becomes still. [Long pause] That's right. [Long pause] You are already going deeper. [Long pause] You can feel it, can't you. [Long pause] That familiar feeling of trance beginning to move through you. [Long pause] Let it come. [Long pause]

There is a version of you that already exists. [Long pause] Fully free. [Long pause] Lungs clear. [Long pause] Eyes bright. [Long pause] Standing tall. [Long pause] That version of you is not far away. [Long pause] It is not a dream. [Long pause] It is who you are becoming right now, in this moment. [Long pause] Close your eyes and let yourself arrive there. [Long pause] Imagine you are standing somewhere quiet. [Long pause] Somewhere that feels like yours. [Long pause] The air is clean. [Long pause] Cool and clear as it moves into your lungs. [Long pause] Feel it. [Long pause] A full, deep breath of air that belongs to you. [Long pause] Your chest expands completely. [Long pause] No restriction. [Long pause] No tightness. [Long pause] Just clean, open breath. [Long pause] This is what your body has been waiting for. [Long pause] This is what freedom feels like. [Long pause]

Now I want you to go even deeper. [Long pause] With every breath you take, you sink further into this calm, focused state. [Long pause] I am going to count down from five to one. [Long pause] And with each number, you will find yourself ten times more relaxed, ten times more focused, ten times more deeply present. [Long pause] Five. [Long pause] Sinking now. [Long pause] Every muscle in your body releasing. [Long pause] Four. [Long pause] Deeper still. [Long pause] Your mind quieting. [Long pause] Three. [Long pause] Halfway there. [Long pause] Letting go completely. [Long pause] Two. [Long pause] Almost all the way down. [Long pause] Your body heavy, your mind clear and still. [Long pause] One. [Long pause] Deep. [Long pause] Completely relaxed. [Long pause] And open. [Long pause] That's right. [Long pause]

In this deep, still place, let your own words come back to you now. [Long pause] Words you already know to be true. [Long pause] Close your eyes. [Long pause] There it is again. [Long pause] That voice. [Long pause] "Just one." [Long pause] You know that voice. [Long pause] And now, from this place of deep awareness, you can see it clearly for what it is. [Long pause] It is not a friend. [Long pause] It is not relief. [Long pause] It is a habit speaking. [Long pause] And habits can change. [Long pause] You remember the hospital. [Long pause] You remember touching your chest and wondering. [Long pause] You remember the exhaustion. [Long pause] Waking up tired. [Long pause] Looking in the mirror at the dull face, the dark lips, the tired eyes. [Long pause] And thinking — this is not me. [Long pause] That memory is not a wound. [Long pause] It is a compass. [Long pause] It points you forward. [Long pause] The cigarette never gave you peace. [Long pause] You know this now, completely and clearly. [Long pause] It gave you two minutes of silence, then twenty-four hours of wanting another. [Long pause] It never solved your stress. [Long pause] It became your stress. [Long pause] It never gave you energy. [Long pause] It stole it. [Long pause] And every cigarette asked you to trade your future for five minutes. [Long pause] Not again. [Long pause] Today, your lungs begin to heal. [Long pause] Right now, in this moment, your body is already working to restore itself. [Long pause] Your blood flows more freely. [Long pause] Your sleep is returning. [Long pause] Your skin is healing. [Long pause] Your mind is becoming clear. [Long pause] Every craving you ignore is another chain breaking. [Long pause] And here is what you know, deep in your bones. [Long pause] The craving is not stronger than you. [Long pause] It is weaker than yesterday. [Long pause] Tomorrow it will be weaker again. [Long pause] You are not fighting cigarettes. [Long pause] You have already left them behind. [Long pause] You do not smoke. [Long pause] Not because you cannot. [Long pause] Because you choose health. [Long pause] Because you choose peace. [Long pause] Because you choose to stand beside your wife with clear lungs, clear eyes, and a clear mind. [Long pause] That choice is already made. [Long pause] It lives in you now. [Long pause]

Let your mind move forward now. [Long pause] Not far. [Long pause] Just a few weeks from today. [Long pause] You wake up in the morning. [Long pause] And the first thing you notice is that you slept. [Long pause] Really slept. [Long pause] You feel it in your body. [Long pause] That rested, restored feeling you had almost forgotten. [Long pause] You stand at the mirror. [Long pause] And the face looking back is yours again. [Long pause] Clear eyes. [Long pause] Color returning. [Long pause] A steadiness in your expression that says — I chose this. [Long pause] Now move further forward. [Long pause] Months from now. [Long pause] A moment with your wife. [Long pause] Standing together somewhere. [Long pause] And you take a breath. [Long pause] A full, clean, effortless breath. [Long pause] And you feel it. [Long pause] The freedom. [Long pause] No craving pulling at you. [Long pause] No voice asking for just one. [Long pause] Just presence. [Long pause] Just peace. [Long pause] And you know — years from now, you will not remember this craving. [Long pause] But you will remember the day you became free. [Long pause] Take one deep breath now. [Long pause] Feel your lungs filling completely. [Long pause] This is what freedom feels like. [Long pause] You do not smoke. [Long pause] And you never need to again. [Long pause]

In a moment, I am going to count from one to five. [Long pause] And with each number, you will return gently and fully to waking awareness. [Long pause] Bringing with you everything you have experienced here. [Long pause] Every truth. [Long pause] Every feeling of freedom. [Long pause] Every quiet certainty that you have already chosen health. [Long pause] One. [Long pause] Beginning to return. [Long pause] Awareness gently coming back to the room around you. [Long pause] Two. [Long pause] Feeling your body. [Long pause] The weight of your hands, the steadiness of your breath. [Long pause] Three. [Long pause] More alert now. [Long pause] A quiet sense of clarity and calm moving through you. [Long pause] Four. [Long pause] Almost there. [Long pause] Your mind sharp, your body refreshed, your identity clear. [Long pause] Five. [Long pause] Eyes open. [Long pause] Fully back. [Long pause] Fully free. [Long pause]

Take a moment before you move. [Long pause] Notice how you feel. [Long pause] That steadiness. [Long pause] That quiet confidence. [Long pause] That is yours. [Long pause] Carry it with you today. [Long pause] The next time that voice appears and says "just one," you will recognize it for what it is — a habit losing its grip. [Long pause] And you will breathe. [Long pause] One clean, full breath. [Long pause] And you will remember. [Long pause] You do not smoke. [Long pause] Not because you cannot. [Long pause] Because you choose health. [Long pause] Because you choose peace. [Long pause] Because you choose the life that is already waiting for you. [Long pause] Come back to this session whenever you need it. [Long pause] Every time you return, the freedom deepens. [Long pause] Well done. [Long pause]