Quit the First Cigarette of the Day Hypnosis Session

Before we begin, I want you to know something simple. The part of you that smokes is not your enemy. It started doing this job a long time ago, probably for reasons that made sense at the time. A way to mark the start of the day. A way to breathe deeply. A way to be alone with yourself for five quiet minutes before the world asked anything of you. So we are not going to fight it today. We are going to listen to it. And then we are going to offer it something better. The morning cigarette is the keystone. Pull it out gently, and the whole arch of the daily habit begins to come down on its own. That is what this session is built to do. All you have to do is settle in. Let the words land where they need to land. Some parts of your mind will follow closely. Other parts will drift. Both are useful. Find a position where your body can be still for the next while. Let your hands rest. Let your jaw soften. And when you're ready, let your eyes close.

Begin by noticing your breath. Not changing it. Just noticing. The way the air enters. The way it leaves. The small pause in between. And as you notice, let the breath slow. A little deeper on the in. A little longer on the out. Feel the weight of your body now. The places where you meet the chair, the bed, the floor. Let those places grow heavier. Your shoulders. Heavy. Your arms. Heavy. Your hands resting, completely still. Now bring your awareness to the muscles around your eyes. Let them soften. So soft that even if you tried to open your eyes, it would feel like too much effort. Too easy to just stay here. Let that softness spread down through your face. Your jaw unclenching. Your tongue resting on the floor of your mouth. The softness moving down your throat, into your chest, into your belly. And with each breath out, you sink a little further. Not asleep. Not awake. Somewhere quieter than both. A place where your mind becomes very honest. Where the inner doors that are usually closed begin to open by themselves. Breathe in. Breathe out. Letting go of the day behind you. Letting go of the day ahead. There is only this. Only this breath. Only this quiet. And as I count down from five to one, you will go twice as deep with each number. Five. Sinking. Four. Heavier still. Three. The mind quieting. Two. The body resting. One. All the way down.

Now imagine you are walking into a quiet room inside yourself. A room you've never seen before, but somehow you know it. The light in here is soft, golden, like early morning sun through a curtain. There is a comfortable chair waiting for you. Sit down. Across from you, there is another chair. Empty for now. This is where we are going to meet the part of you that smokes the first cigarette of the day. Not the angry part. Not the part that wants to quit. The part that wakes up before you do, and reaches for the pack while you are still half asleep. The part that lights the match, takes the first breath, and exhales like a small ceremony. Invite that part to come and sit with you now. Don't force it. Just leave the chair open and wait. Notice what arrives. It might look like a younger version of you. It might look like a feeling, a color, a shape. It might be a voice. However it arrives, welcome it. Say, inside yourself, thank you for coming. This part has been working hard for you for a long time. Today, it gets to be heard.

Look at this part of you sitting across from you. Notice that you are calm. You are not afraid of it. You are not angry with it. You are simply curious. And as you breathe, the room grows even quieter. The walls soften. The light deepens. Every breath out takes you ten times deeper into this calm, curious place. Ten times deeper now. Your conscious mind drifting like a leaf on slow water. Your unconscious mind wide open, listening. And as you sit with this part of you, ask it gently, in your mind. What are you trying to do for me with that first cigarette? What good thing are you trying to give me? Don't try to answer with logic. Just listen. The answer might be a word. A feeling. An image. Maybe it says, I'm trying to give you a moment of peace before the day begins. Maybe it says, I'm trying to make sure you breathe deeply at least once. Maybe it says, I'm trying to keep you company. Whatever it says, hear it fully. And sink deeper.

Now I want you to really see this part of you clearly. This is the part that has carried the morning ritual for years. The part that learned, somewhere along the way, that the first cigarette equals being awake. The first cigarette equals being okay. The first cigarette equals a private moment that belongs only to you. And it has done this job loyally. Tell it now, inside yourself. I see what you've been trying to do for me. I understand. The peace. The breath. The pause. The aloneness. These are good things. I want them too. Notice how the part softens when it is finally understood. It has been waiting a long time to hear that. Now ask it this. Would you be willing to keep giving me those good things, but in a different way? A way that doesn't cost me my breath. That doesn't cost me my mornings. That doesn't cost me my years. Wait for its answer. In most cases, when a part is truly heard, it says yes. Because it never wanted to harm you. It only knew one tool. And now we are going to give it new tools. So imagine, with me, your morning tomorrow. You wake. The light is just beginning to come through the window. Your hand drifts toward where the cigarettes used to be. And then it pauses. Because something else is waiting for you. A long, slow, deep breath. Not from a cigarette. Just from your own lungs. The way they were designed. Feel that breath now. In through the nose. All the way down into the belly. Hold for a moment. And out through the mouth. Long. Slow. That breath does everything the cigarette used to do, and more. It marks the start of the day. It gives you your private moment. It tells your body you are awake and alive. And the part of you that used to reach for the pack notices something. It feels the same calm. The same pause. The same belonging to yourself. Without smoke. Without ash. Without the small, tired shame that used to come after. From this moment forward, the first thing you give your body in the morning is clean air. A breath you can be proud of. And the part that used to smoke now has a new job. It becomes the keeper of your morning breath. The guardian of your first conscious inhale. Every time you wake and take that breath, this part of you feels useful, honored, and at peace. The craving, when it comes, is not a command. It is just an old phone ringing in an empty room. You can let it ring. You can smile at it. Because you know what it really wants, and you are giving it directly now. Peace. Breath. A moment that belongs only to you. Skipping the first cigarette of the day becomes the easiest thing you do. Because the need underneath it is already met, before the urge can even fully form. And as the morning cigarette dissolves, the rest of the day begins to lose its grip too. The mid-morning one. The after-lunch one. The one with coffee. They were all leaning on the first one. Pull out the keystone, and the arch comes down quietly, all by itself.

Now drift forward in time with me. See yourself, one week from now. It is morning. You are in your kitchen, or your bedroom, wherever you usually start the day. The light is coming in. You are holding something warm in your hands. Maybe a cup of tea. Maybe coffee. And you take a long, slow breath. You notice, almost in passing, that you have not thought about a cigarette this morning. The thought comes and goes like a bird flying past a window. You feel clear. Your chest feels lighter. Your mouth tastes clean. There is a quiet pride in you. The kind that doesn't need announcing. Now drift further forward. One month from now. See yourself climbing a flight of stairs without that familiar tightness. See yourself laughing without the cough. See your skin a little brighter. Your eyes a little clearer. Now go further. Six months. See yourself smelling something delicious for the first time in years. Really smelling it. See the money that used to burn at the end of a cigarette sitting in your account, becoming something else. A trip. A gift. A meal with someone you love. And see the part of you that used to smoke, now standing beside you, calm, healthy, and proud. Still your guardian of the morning breath. Still doing its job. Just better. This is the future you are walking into. Starting tomorrow morning.

In a moment, I am going to count from one to five. With each number, you will come back to the room a little more, bringing with you everything you have learned, everything you have agreed with this part of yourself. One. Awareness returning to your body. Feeling your hands, your feet. Two. The breath becoming a little fuller. A little brighter. Three. The agreement you made today settling deep into your bones. The first cigarette of the day, peacefully replaced by the first conscious breath. Four. Eyes beginning to want to open. Mind clear. Body refreshed, as if you have rested for hours. Five. Eyes open. Fully back. Fully here. Welcome back.

Tomorrow morning, before you do anything else, take three slow breaths. That is your new ritual. That is the keystone you are placing where the cigarette used to be. If a craving comes, greet it like an old friend, thank it for its years of service, and let it pass. You don't have to push it away. You just don't have to follow it anymore. Listen to this session again tonight, and again tomorrow if you can. Each time, the new pattern grows stronger and the old one grows quieter. You have done real work today. Be gentle with yourself in the hours ahead. Until next time, breathe well, and welcome to your mornings.