Transform Nighttime Phone Habits

Welcome, and thank you for joining me today. We're here to work on your goal of improving your sleep habits, specifically addressing your tendency to stay on your phone late into the night. Before we begin, I'd like you to find a comfortable position. This could be sitting in a relaxed chair or lying down on a couch or bed. Make sure you're in a quiet place where you won't be disturbed for the next 25 minutes or so. Take a moment to adjust your posture and get comfortable. [Pause 5 seconds] Now, I want you to take a few deep breaths. Inhale slowly through your nose, [Pause 1 seconds] and exhale gently through your mouth. [Pause 3 seconds] That's right, just like that. As we proceed, remember that hypnosis is a state of focused relaxation. You'll be aware of my voice throughout, and you're always in control. If at any point you need to become fully alert, you can do so easily. Our goal today is to help you develop healthier habits around phone use at night, leading to better sleep and improved overall wellbeing. Are you ready to begin? Excellent. Let's start our journey towards better sleep and a more balanced relationship with your phone.

Close your eyes gently, [Pause 1 seconds] and take another deep breath in. [Pause 2 seconds] And out. [Pause 2 seconds] With each breath, you can feel yourself becoming more and more relaxed. [Pause 3 seconds] I'd like you to imagine you're holding your phone in your hand. Feel its weight, [Pause 1 seconds] its smooth surface. [Pause 2 seconds] Now, imagine slowly placing it down on a table beside you. [Pause 2 seconds] As you set it down, you can feel a wave of relaxation washing over you. [Pause 3 seconds] Focus your attention on your breathing once more. Notice the cool air as you inhale [Pause 1 seconds], and the warm air as you exhale. [Pause 2 seconds] With each breath, allow yourself to relax more deeply. Now, I'd like you to imagine a warm, soothing light starting at the top of your head. This light slowly moves down your body, relaxing every muscle it touches. [Pause 2 seconds] It moves down your forehead, [Pause 1 seconds] your eyes, [Pause 1 seconds] your cheeks, [Pause 1 seconds] and your jaw. [Pause 2 seconds] Feel the tension melting away. [Pause 3 seconds] The light continues down your neck, [Pause 1 seconds] your shoulders, [Pause 1 seconds] your arms, [Pause 1 seconds] all the way to your fingertips. [Pause 2 seconds] Every muscle becomes loose and relaxed. [Pause 3 seconds] The light moves down your chest, [Pause 1 seconds] your abdomen, [Pause 1 seconds] your back. [Pause 2 seconds] It flows through your hips, [Pause 1 seconds] your thighs, [Pause 1 seconds] your calves, [Pause 1 seconds] all the way down to your toes. [Pause 2 seconds] Your entire body is now enveloped in this warm, relaxing light. [Pause 3 seconds] You feel completely at ease, peaceful, and ready to continue our journey.

Imagine yourself in your bedroom, [Pause 1 seconds] late at night. [Pause 2 seconds] The room is dimly lit, [Pause 1 seconds] and you're lying comfortably in your bed. [Pause 2 seconds] You can feel the soft sheets against your skin, [Pause 1 seconds] the supportive mattress beneath you. [Pause 2 seconds] The air is cool and still. [Pause 3 seconds] Now, picture your phone on the nightstand beside you. [Pause 2 seconds] You can see its faint glow, [Pause 1 seconds] hear the soft buzz of a notification. [Pause 2 seconds] But instead of reaching for it, [Pause 1 seconds] you take a deep breath. [Pause 2 seconds] In... [Pause 2 seconds] and out. [Pause 2 seconds] As you exhale, you feel a sense of calm washing over you. [Pause 2 seconds] The urge to check your phone begins to fade. [Pause 2 seconds] In its place, a feeling of peace and tranquility grows. [Pause 3 seconds] You realize that whatever is on your phone can wait until morning. [Pause 2 seconds] Right now, in this moment, your well-being is the most important thing. [Pause 3 seconds] The room around you seems to grow even more peaceful. [Pause 2 seconds] The soft darkness envelops you like a comforting blanket. [Pause 2 seconds] You feel safe, [Pause 1 seconds] secure, [Pause 1 seconds] and completely at ease. [Pause 3 seconds] This is your time for rest and rejuvenation. [Pause 2 seconds] Your body and mind prepare for a night of deep, restorative sleep.

As you lie there, feeling completely relaxed, I want you to imagine a staircase before you. [Pause 2 seconds] This staircase has ten steps, leading down into an even deeper state of relaxation. [Pause 3 seconds] With each step you descend, you'll feel twice as relaxed as before. [Pause 2 seconds] Let's begin. [Pause 1 seconds] Take the first step down. [Pause 2 seconds] Feel yourself becoming twice as relaxed. [Pause 3 seconds] Take another step. [Pause 2 seconds] The relaxation doubles again. [Pause 3 seconds] With each step, any remaining tension simply melts away. [Pause 3 seconds] Step three, [Pause 1 seconds] step four, [Pause 1 seconds] step five. [Pause 2 seconds] Halfway down now, feeling so calm and peaceful. [Pause 3 seconds] Step six, [Pause 1 seconds] seven, [Pause 1 seconds] eight. [Pause 2 seconds] Almost there, sinking deeper into relaxation with each breath. [Pause 3 seconds] Step nine, [Pause 1 seconds] and finally, step ten. [Pause 2 seconds] You've reached the bottom of the staircase, feeling more relaxed than you ever thought possible. [Pause 3 seconds] In this deep state of relaxation, you're open to positive suggestions and ready to make meaningful changes in your life.

In this profoundly relaxed state, your subconscious mind is receptive to new, healthy patterns. [Pause 2 seconds] Let's focus on creating a new relationship with your phone and improving your sleep habits. [Pause 3 seconds] Imagine yourself, each night, setting a specific time to put your phone away. [Pause 2 seconds] As this time approaches, you feel a sense of calm anticipation. [Pause 2 seconds] You know that by putting your phone aside, you're giving yourself a precious gift - the gift of rest and rejuvenation. [Pause 3 seconds] When you place your phone down, you feel a wave of relief wash over you. [Pause 2 seconds] It's as if a weight has been lifted from your shoulders. [Pause 2 seconds] You realize that the world will still be there in the morning, and any messages or news can wait. [Pause 3 seconds] Instead of scrolling, your mind now turns to peaceful, relaxing thoughts. [Pause 2 seconds] You might imagine a beautiful, tranquil scene - perhaps a quiet beach at sunset, or a serene forest glade. [Pause 3 seconds] This image helps to calm your mind and prepare your body for sleep. [Pause 3 seconds] As you lie in bed, free from the distraction of your phone, you become aware of the natural rhythm of your breath. [Pause 2 seconds] Each inhale brings fresh, revitalizing energy. [Pause 2 seconds] Each exhale releases any remaining tension or worry. [Pause 3 seconds] You find yourself looking forward to this nightly ritual. [Pause 2 seconds] It's no longer a struggle to put the phone away, but a welcome transition into restful sleep. [Pause 3 seconds] Your body and mind thank you for this act of self-care. [Pause 3 seconds] With each passing night, falling asleep becomes easier and more natural. [Pause 2 seconds] You wake up feeling refreshed, energized, and ready to face the day. [Pause 2 seconds] This positive change ripples through all aspects of your life, improving your overall wellbeing. [Pause 3 seconds] Remember, you have the power to choose rest over endless scrolling. [Pause 2 seconds] You have the strength to prioritize your health and happiness. [Pause 2 seconds] And with each night of restful sleep, you're building a healthier, happier you.

Now, let's look ahead to tonight. [Pause 2 seconds] Imagine yourself going through your evening routine. [Pause 3 seconds] As bedtime approaches, you feel a sense of calm determination. [Pause 2 seconds] You know it's time to set your phone aside. [Pause 3 seconds] Picture yourself placing your phone on a charger, perhaps in another room. [Pause 2 seconds] As you do this, you feel a sense of accomplishment and relief. [Pause 3 seconds] You've made a choice that supports your wellbeing. [Pause 3 seconds] Now, see yourself settling into bed. [Pause 2 seconds] Instead of reaching for your phone, you take a deep breath. [Pause 2 seconds] In... [Pause 2 seconds] and out. [Pause 2 seconds] You feel relaxed and at peace. [Pause 3 seconds] Your mind might wander to things you could be checking on your phone, but you gently redirect your thoughts. [Pause 2 seconds] You remind yourself that rest is more important right now. [Pause 3 seconds] As you lie there, you become aware of the comfort of your bed, [Pause 1 seconds] the softness of your pillow, [Pause 1 seconds] the quiet of the room. [Pause 2 seconds] Your eyelids begin to feel heavy. [Pause 2 seconds] Sleep comes easily and naturally. [Pause 3 seconds] In the morning, you wake up feeling refreshed and energized. [Pause 2 seconds] You're proud of yourself for breaking the cycle of late-night phone use. [Pause 2 seconds] This positive feeling stays with you throughout the day, motivating you to continue this healthy habit. [Pause 3 seconds] With each passing night, this new routine becomes easier and more natural. [Pause 2 seconds] You're building a healthier relationship with technology and improving your sleep quality. [Pause 2 seconds] And as your sleep improves, you notice positive changes in your mood, your energy levels, and your overall wellbeing.

Now, it's time to gradually return to full waking consciousness. [Pause 2 seconds] We'll count from one to five, and with each number, you'll become more alert and refreshed. [Pause 3 seconds] One... [Pause 1 seconds] You start to become aware of your surroundings. [Pause 2 seconds] The sounds in the room, the feeling of the surface beneath you. [Pause 3 seconds] Two... [Pause 1 seconds] You can begin to move your fingers and toes, gently reawakening your body. [Pause 3 seconds] Three... [Pause 1 seconds] Take a deep breath in, feeling revitalized and refreshed. [Pause 2 seconds] As you exhale, you feel a sense of calm determination. [Pause 3 seconds] Four... [Pause 1 seconds] Your eyes can start to flutter open if they haven't already. [Pause 2 seconds] You're becoming fully alert now, carrying with you the peaceful feelings and positive suggestions from our session. [Pause 3 seconds] Five... [Pause 1 seconds] You're now fully awake, feeling refreshed, relaxed, and ready to implement the changes we've discussed. [Pause 2 seconds] Take a moment to stretch if you'd like, and when you're ready, you can sit up.

Before we conclude, I want to reinforce a few key points. [Pause 2 seconds] Remember, you have the power to control your relationship with your phone. [Pause 2 seconds] Each night when you set it aside, you're choosing to prioritize your wellbeing. [Pause 3 seconds] You might find it helpful to create a relaxing bedtime routine to replace phone use. [Pause 2 seconds] This could include reading a book, practicing gentle stretches, or listening to calming music. [Pause 2 seconds] Find what works best for you. [Pause 3 seconds] If you ever feel the urge to reach for your phone late at night, take a deep breath and remind yourself of the benefits of good sleep. [Pause 2 seconds] You're strong enough to resist this urge, and each time you do, you're reinforcing healthy habits. [Pause 3 seconds] Remember, progress takes time. [Pause 2 seconds] Be patient and kind to yourself as you work on changing this habit. [Pause 2 seconds] Celebrate your successes, no matter how small they might seem. [Pause 3 seconds] Thank you for participating in this session. [Pause 2 seconds] I believe in your ability to make these positive changes. [Pause 2 seconds] Each night as you go to sleep phone-free, you're taking a step towards better health and wellbeing. [Pause 2 seconds] Goodbye for now, and sweet dreams.