Guided Self-Hypnosis for Relaxation

Welcome [Pause 2 seconds] and thank you for being here today. [Pause 4 seconds] Before we begin our guided self-hypnosis journey, I want you to find a comfortable position, [Pause 2 seconds] whether sitting or lying down. [Pause 4 seconds] Make any adjustments needed so that your body can fully relax. [Pause 6 seconds] Once settled, gently close your eyes [Pause 2 seconds] and begin focusing on your breathing...

Breathe slowly and naturally, [Pause 4 seconds] allowing the air to flow easily in... and out. [Pause 6 seconds] With each exhale, imagine any worries or tensions leaving your body. [Pause 8 seconds] Feel yourself becoming more relaxed [Pause 2 seconds] and at ease with every breath you take. [Pause 6 seconds] Your mind is beginning to enter a peaceful, [Pause 2 seconds] focused state... open to positive suggestions. [Pause 4 seconds] Imagine descending a staircase in your mind, [Pause 2 seconds] going deeper into relaxation with every step you take. [Pause 6 seconds] The deeper you go, [Pause 2 seconds] the more relaxed you become...

Picture yourself in a tranquil, [Pause 2 seconds] natural setting that brings you a sense of calm. [Pause 4 seconds] It could be a secluded beach, [Pause 2 seconds] a quiet meadow, [Pause 2 seconds] or a peaceful forest glade. [Pause 6 seconds] Notice the sights, [Pause 2 seconds] the sounds, [Pause 2 seconds] the scents that surround you in this serene place. [Pause 8 seconds] Feel the gentle breeze caressing your skin, [Pause 4 seconds] and the warmth of the sun's rays enveloping you in their comforting embrace. [Pause 6 seconds] You are safe here, [Pause 2 seconds] free to let go of all worries and tensions...

As you continue breathing slowly and naturally, [Pause 4 seconds] imagine your body becoming heavier and more relaxed with each exhale. [Pause 6 seconds] Your arms and legs feel deliciously heavy, [Pause 2 seconds] yet completely at ease. [Pause 4 seconds] You may even notice a slight tingling sensation [Pause 2 seconds] as you sink deeper into this peaceful state of mind. [Pause 6 seconds] With every breath, [Pause 2 seconds] you are becoming more and more relaxed, [Pause 4 seconds] letting go of any remaining tensions or worries. [Pause 6 seconds] You are in complete control, [Pause 2 seconds] yet allowing yourself to simply drift... [Pause 4 seconds] and be...

In this deeply relaxed state, [Pause 4 seconds] you are open to positive suggestions that will help you find greater calm and serenity. [Pause 6 seconds] Imagine a soothing wave of relaxation [Pause 2 seconds] washing over your entire being, [Pause 4 seconds] releasing any built-up stress or anxiety. [Pause 6 seconds] You are at peace, [Pause 2 seconds] centered and grounded in the present moment. [Pause 6 seconds] Whenever you notice your mind wandering, [Pause 2 seconds] gently bring your focus back to your breathing [Pause 4 seconds] and the sensations of relaxation throughout your body. [Pause 6 seconds] You have the power to stay calm and composed, [Pause 2 seconds] no matter what challenges life may bring. [Pause 6 seconds] Carry this sense of tranquility with you always...

In the days and weeks ahead, [Pause 4 seconds] you can return to this deeply relaxed state whenever you need it. [Pause 6 seconds] Simply take a few slow, deep breaths [Pause 2 seconds] and visualize your peaceful place in nature. [Pause 4 seconds] Allow the sights, sounds and scents to envelop you once more, [Pause 6 seconds] transporting you to a state of profound calm and serenity. [Pause 8 seconds] Whenever you feel stress or anxiety building, [Pause 4 seconds] use this tool of self-hypnosis to regain your center [Pause 2 seconds] and let go of tensions. [Pause 6 seconds] You have the power to stay relaxed and focused, [Pause 4 seconds] living fully in the present moment.

Gently begin bringing your awareness back to the present, [Pause 4 seconds] feeling refreshed and rejuvenated from this deeply relaxing experience. [Pause 6 seconds] Wiggle your fingers and toes, [Pause 2 seconds] take a nice, deep breath in, [Pause 4 seconds] and when you're ready, [Pause 2 seconds] open your eyes, feeling calm yet alert.

You have done excellent work today, [Pause 4 seconds] learning to access your inner resources for relaxation and stress relief. [Pause 6 seconds] Remember, you can return to this peaceful state anytime through self-hypnosis. [Pause 4 seconds] Simply follow your breathing, [Pause 2 seconds] visualize your tranquil setting, [Pause 4 seconds] and allow the calming sensations to wash over you. [Pause 6 seconds] You are in control of your relaxation response, [Pause 2 seconds] able to find serenity even in life's stormiest moments. [Pause 8 seconds] Until we meet again, carry this sense of peace within you always.