Will this really help with a shaky voice?

Yes. A shaky voice usually comes from the nervous tension of social anxiety. As this session calms that underlying tension, your voice tends to steady naturally.

I usually avoid social situations. Will one session change that?

This session helps shift the anxious response that drives avoidance. Many people feel a difference quickly, and listening regularly reinforces the calm, confident pattern over time.

How long is the session?

It runs about 15 minutes, making it easy to listen before an event where you will be meeting new people.

Can I listen right before a social event?

Yes, as long as you can relax and close your eyes somewhere quiet first. Many people use it as a calming primer before walking into a room full of new faces.

Confidence~14.34 min read

Social Anxiety Hypnosis II | Progressive Relaxation

Calm nervous energy and quiet a shaky voice with this guided hypnosis for social anxiety, so you can meet new people feeling grounded and confident.

Who this is for

You get nervous meeting new people, your voice goes shaky and your mind races, so you often avoid these moments entirely. You want to show up as your real, easygoing self instead of being held back by social anxiety.

What you will feel

By the end you feel calmer and more grounded, the tightness in your chest and throat easing. In the days ahead you will notice yourself stepping into conversations with new people feeling steady, natural, and far more at ease.

The Full Session Script

Read the script below. Personalize it with your own name, goals, and voice — then generate your audio.

Settling In

Before we begin, find a quiet, comfortable place where you won't be disturbed for the next 30 minutes. Make sure you're sitting or lying in a position that allows your body to fully relax. This session is designed to be listened to while you're in a safe, private space, and should not be used while driving or operating machinery. If you need to become fully alert at any time, you can do so easily and naturally. Now, let's begin your journey to social confidence.

Relaxation

Take a deep, comfortable breath in through your nose. And as you exhale through your mouth, allow your body to settle into its position. With each breath you take, you can allow yourself to relax more and more deeply. Focus your attention on your breathing, noticing how your chest rises and falls with each breath. And with each exhalation, you might notice a growing sense of calm spreading throughout your body. Now, bring your attention to your feet and toes. Notice any tension there, and with your next exhale, let that tension melt away. Moving up to your ankles and calves, releasing any tension you find there. Up through your knees and thighs, letting go of any holding or tightness. Through your hips and lower back, allowing those muscles to soften and relax. Into your stomach and chest, feeling a wave of relaxation with each breath. Down your arms to your fingertips, letting go of any remaining tension. Through your neck and shoulders, releasing any stress you've been carrying. And finally, relaxing all the muscles in your face, letting your jaw soften, your tongue relax, and your forehead smooth out.

The Scene

Imagine yourself standing at the top of a beautiful, grand staircase. This staircase has ten steps, each step taking you deeper into a state of peaceful relaxation. The staircase leads down to a serene garden, your own private sanctuary. As you begin to descend these steps, you notice how each step down brings you twice as deep into relaxation. The air around you is comfortable and calm, and you can feel a gentle, warm breeze caressing your skin. With each step down, you feel more and more at peace, more and more comfortable.

Going Deeper

Ten. Taking that first step down, feeling the relaxation deepen. Nine. Another step down, twice as relaxed as before. Eight. Drifting deeper and deeper. Seven. Letting go completely. Six. Halfway down now, feeling so peaceful. Five. Even deeper relaxation flowing through you. Four. Your mind becoming quiet and still. Three. Almost at the bottom, feeling so tranquil. Two. Deeper and deeper still. One. Arriving in your peaceful garden, completely relaxed and at ease.

The Work

In this deeply relaxed state, you're becoming aware of your inner strength and natural confidence. You're discovering that meeting new people is an opportunity for connection and growth. Your voice is becoming stronger and clearer with each word you speak. You're finding it easier and easier to remain calm and centered in social situations. Your breathing remains steady and natural when talking to others. You're discovering that you have interesting things to say, and people enjoy listening to you. Your natural personality shines through effortlessly in every social interaction. You're becoming more comfortable being yourself around others, knowing that you are enough exactly as you are. With each passing day, your confidence grows stronger and stronger. You're finding joy in meeting new people and sharing experiences with others.

Future Rehearsal

Imagine yourself at a future social gathering. Notice how naturally calm you feel as you enter the room. See yourself engaging in conversation with ease and confidence. Your voice is clear and steady, your breathing is natural and relaxed. You're enjoying the interaction, feeling completely at ease being yourself. Picture yourself meeting someone new at work or in a casual setting. Feel how comfortable you are, how naturally the conversation flows. Your confidence grows with each new interaction, each new connection you make.

Returning

Now it's time to bring these positive changes back with you to full wakefulness. I'm going to count from one to five, and with each number, you'll become more alert and aware. One. Beginning to feel energy returning to your body. Two. Becoming more aware of your surroundings. Three. Feeling refreshed and rejuvenated. Four. Almost back to full awareness, bringing with you all the positive suggestions. Five. Eyes opening now, fully alert and aware, feeling confident and refreshed.

Closing

Remember that you can return to this state of confidence and calm whenever you choose. Each time you listen to this recording, your social confidence grows stronger and stronger. Your natural ability to connect with others continues to improve day by day. Thank you for sharing this journey towards greater social confidence. Until we meet again, carry these positive feelings with you.

Make it Mine

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Original template

You settle into a calm place, breathing slowly as your mind lets go of the day.

After Make it Mine

Jordan, as the elevator doors close at work, your shoulders soften first. That is your cue: breathe once, feel your feet, and choose the calm response you rehearsed.

Your name

Your exact trigger

The goal you want reinforced

Frequently Asked Questions

Common questions about social anxiety hypnosis ii | progressive relaxation.

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