|as in a day-dream. Self-hypnosis can be very liberating. Many people feel a
deep, spiritual connection with something when they go into hypnosis.
Everyone's experience is unique.
You can record the script and play it back to yourself, or you can study the
structure and put yourself into trance by going over it in your mind. Both
methods will work well. Eventually, after some practice, you will be able to slip
into trance just by willing to do it.
(Disclaimer: NEVER use hypnosis while driving or operating machinery!)
A Simple Self Hypnosis Script:
Take a deep breath . . . and now, just let it go . . .Take another deep breath . . .
and as you breathe out . . . allow your whole body to relax and simply let go
. . . and on the next breath . . . allow your eyes to close.
Now, become aware of your body . . . visualize the different areas of your body
. . . notice if there is any tension anywhere . . . try shrugging your shoulders and
letting them drop . . . tense your legs and let them relax now . . . roll your neck
and let it relax now . . . anywhere that is not loose . . . just tense up and then
relax . . . until your whole body feels loose, limp and heavy . . . and allow that
feeling to continue.
Now, I want you to imagine a line . . . you may see a line being drawn in the sand
. . . you may feel notches on a ruler . . . you may imagine the sound of a line
being drawn on a chalk-board of some sort . . . use whatever filter you feel most
comfortable using to process this information.
(Visual, Auditory, or Kinesthetic)
On a line . . . imagine if your will . . . the numbers one to ten are spaced out
along that line . . . and I want you to make the distance between number two and
number three double the distance between one and two . . . and the distance
between three and four is twice the distance of the distance between two and
three . . . and so on . . . each number is separated by twice the distance of the
previous number . . . and just imagine going along that line . . . from one to two
. . . and two to three . . . and three to four . . . and the distances between each
number gets longer and longer . . . and as you think about that line . . . just
imagine that in your mind, you are sliding along the line . . . and as each number
passes . . . you get more and more relaxed . . . more and more at ease . . . and
you can just feel yourself sinking . . . down and down . . . and just keep doing
this . . . and your breathing will get slower and slower . . . more and more relaxed
. . .and your pulse will get deeper.
And as each number comes along . . . it gives you more time to relax . . .
to simply let go . . . and when you reach the number ten . . . you can just allow
yourself to drift down and down some more . . . deeper and deeper . . . more
and more relaxed . . . down and down . . . allow that feeling to develop . . . you
don't have to think . . . you don't have to do anything . . . all you have to do is to
enjoy that lovely feeling of deep, deep relaxation . . . and if any day-to-day busy
thoughts come into your mind . . . that's ok . . . you can just stack them off to the
side . . . and deal with them later . . . if you want . . . they're not important . . .
nothing is important now . . . and each breath out is taking you deeper and
deeper now . . . more and more realxed.
And now . . . allow your mind to think of something you can write on . . . maybe a
blackboard or possibly a big blue sky . . . whatever you would like . . . imagine
writing the letter 'A' . . . and then just imagine wiping away the letter 'A'. . . and
then imagine writing the letter 'B' . . . and then just imagine the letter 'B' being
wiped away . . . disappearing . . . in any way that makes sense to you. . . and
keep on thinking of the next letter . . . and as you wipe away the next letter . . .
you can feel yourself . . . loosening . . . relaxing . . . getting more and more
comfortable . . . just letting go . . . and as each letter disappears . . . you can
become more and more relaxed . . . more and more at ease . . . and you can
continue putting the letters there . . . and fading out . . . and getting more
comfortable . . . and you relax more and more . . . until it becomes too much
trouble to think of the next letter . . .and then you can just relax completely
. . . allow your mind to drift away . . . to a place where there is nothing to think
about . . . nothing to worry about . . . becoming relaxed . . . peaceful . . . and calm.
And as you drift deeper and deeper . . . become aware that one of your fingers
or perhaps a thumb will feel the need to move . . . and that will be a signal to tell
you that you are in hypnosis . . . your body can just move on its own . . . with out
thought . . . just allow that to happen . . . don't assist in any way . . . a finger or a
thumb will want to move . . . and that will signal that you have achieved the state
of hypnosis. . . . it may be just a tiny tremor . . . just a tiny movement . . . and you
may be surprised at what you experience . . . and while you are in this state,
notice everything about how it feels . . . how it looks . . . what you may hear . . . .
and learn . . . so you can recognize this state . . . a state of unconscious
awareness . . . of being in two minds . . . peaceful and relaxed . . . and you can
stay in this state as long as you like . . . And in this state . . . many things are
Now . . . allow your mind to just wander . . . do not force anything . . . do not
strive or try or do anything except accept what comes to you . . . an image . . . .
a memory . . . or a feeling will form . . . just accept it . . . whatever comes is right
. . . sometimes you will find a muscle moving . . . it can be anything . . . allow it to
just happen . . . let it develop . . . just observe it.
(Let a period of 60 seconds pass)
If nothing comes to mind . . . that's ok. . . you have learned how to go deep into
hypnosis . . . that is enough . . . you may not get something every time . . .some
days you may only experience a deep relaxation . . . which is very therapeutic . .
. If you do get something . . . just regard it with curiosity . . . become aware of
what it looks like . . . feels like . . . maybe, what it sounds like . . . be an observer
. . . do not try to make sense of it . . . do not challenge it . . . nothing in your own
mind can ever hurt you . . .it may just fade . . . it may transform into something
else . . . there are no rules . . . what you are experiencing is a metaphoric
representation of what is going on in your own subconscious mind. . .
sometimes you will recognize it . . . sometimes you will not . . . just treat the
whole experience as a dream and let it develop into whatever you want it to
And then when you are ready . . . you can begin to return from your imagination
. . . and so . . . before coming back to full awareness . . . take whatever time you
need now . . . to consider those ideas . . . those images. . . those feelings . . .
whatever you may have heard . . . and allow your mind to examine things from
every aspect . . . like a jeweler looking into the heart of a precious diamond
. . .and the lessons and possibilities . . . consider them deeply . . . absorb them
deeply . . . into your very being . . . thinking about how best to apply them . . .you
may use them now . . . or you may wait for a better time . . . and when you have
had enough time to process . . . and learn . . . from this session . . . then it is
time to bring this session to a close. . . a comfortable close . . . and you can start
coming back to the present . . . at whatever rate is right for you . . . you decide
. . . so take as long as you like to consider these things . . .and when you are
ready . . . you can come back to the present . . .refreshed . . . awake . . . alert
. . . and ready for the rest of your day!
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All information on this site is of a general nature and is furnished for your knowledge and understanding only.
This information is not to be taken as medical or other health advice pertaining to your specific health and medical condition(s).
Please consult a medical professional for medical advice.
This site is owned by: Rose Woodruff, WA State Registered, Certified Consulting Hypnotist, Certified Health Coach, Life Coach & Trainer
located at: 9330 Vancouver Mall Dr Ste 207, Vancouver, Washington 98662, Clark County (360) 356-4986
She serves all of the SW Washington and Portland Metro Areas as well as online clients.