disclaimer€¦ · 5. self-hypnosis is a good alternative to seeking professional assistance. 8 6....

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D i s c l a i m e rThe information presented in this book should not be used instead of, or to replace medical treatment. Consult your medical practitioner before following instructions outlined in this book if you are receiving treatment for any condition. There is no warranty or guarantee associated with your use of this book. It is your responsibility to ensure that following instructions within this book are within what is acceptable for your complete well being.

All rights reserved.Copyright © 2005 Unica Design LtdSecond edition October 2005

No part of this book may be reproduced or transmitted in any form or by any means, electrical or mechanical, including photocopying and recording, or by any information storage or retrieval system without permission in writing from the author.

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C o n t e n t sDisclaimer 2

Introduction 6

Misconceptions 7

1. I may become “stuck” in a hypnotic trance. 7

2. Hypnosis is form of black magic practiced by evil people. 7

3. Hypnosis can be dangerous. 7

4. All I need is one session to cure me of all my bad habits. 8

5. Self-Hypnosis is a good alternative to seeking professional assistance. 8

6. I will feel weird when I wake up. 8

7. I cannot be hypnotized. 8

8. I won’t remember what happened. 9

9. Hypnosis does not work. 9

10. Only weak-minded people can be hypnotized. 9

So Where Did It Come From? 10

The Benefits of Self-Hypnosis 12

Goals 13

Lose Weight 13

Stop Smoking 13

Managing and Relieving Mental Stress 14

Achieving Your Goals 15

Taking Away Pain 16

Double Your Memory Power 16

Sleep Like a Baby 16

Learn How to Let Go and Forgive 17

Uncover Your Life Purpose 17

Think Positively 18

Determine Your Values 18

Setup 19

Environment 19

Preparation 20

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You and Your Mind 20

Find Effective Ways to Relax 20

Clear your mind of distractions 21

Establishing Your Goals 22

The Induction Process 23

Concentrating on Images 23

Sample Induction with Imagery 24

Concentrating on Your Senses 24

Sample Induction with Senses 24

Rapid Induction 25

Going Deeper 25

Sample Deepening Statement 26

Using Suggestions 26

Sample Suggestion 26

Finishing Your Session 27

Script for Preparing for Surgery 28

Script for Sports Motivation 32

Script for Stopping Drinking 35

Script for Stopping Gambling 39

Script for Controlling Your Temper 43

The 10 Laws of Self-Hypnosis 46

1.Believe that you can be hypnotized. 46

2.Practice self-hypnosis when you are mentally prepared. 46

3.Set out to achieve one goal per session. 47

4.Practice self-hypnosis when you have time. 47

5.Make yourself as comfortable as possible. 47

6.When just learning self- hypnosis, give yourself time to adjust. 47

7.Remain positive throughout the entire hypnosis session. 47

8.Concentrate, concentrate, concentrate. 47

9.Be patient. 47

10.Practice 48

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I n t r o d u c t i o nBefore you can understand the benefits of self-hypnosis, it is a good idea to have a general understanding of what hypnosis actually involves. When I say a general understanding, what I mean is to understand basically what happens when hypnosis is performed. Part of your confidence in using hypnosis as a tool is to understand what happens when you undertake this type of therapy. As many years as it has been practiced by as many cultures, you would think a better understanding of what actually happens would surface. The truth is, people have very different views and opinions of how hypnosis actually works.

What we do know is that there are two basic states of consciousness: the conscious and subconscious. We use our conscious mind to perform our normal daily activities like walking, driving, holding conversations and performing tasks. In our everyday lives the tasks we perform and the conversations we have are largely influenced by our conscious mind. Our conscious mind controls the physical aspects of our lives.

How we carry out these activities is guided by our subconscious that uses emotions, imagination, and memories to make decisions. The subconscious mind controls the non-physical aspect of our mind. Some people refer to the subconscious mind as your inner voice or monologue. But it is this part that has an influence over the physical aspect of your being.

Many people compare being hypnotized to being asleep. Although the way in which you fall asleep, by slowly increasing levels of relaxation, are similar to a hypnotic induction, there are also significant differences. When you are asleep, you are not aware of wh at is going on around you. Your intent when you prepare to fall asleep is to basically zone out for a specific amount of time. During hypnosis, it is imperative that you are fully conscious so that you can experience the suggestions communicated by the hypnotist. If you must compare hypnosis to something, hypnosis is similar to deep meditation or daydreaming. You are relaxed, conscious of your surroundings, and focused on a specific subject.

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In this deep state of relaxation your inner mind or subconscious is more receptive to positive suggestions or influences. It is your ability to enter this state of relaxation and influence your subconscious that will deliver you the greatest gains in achieving your goals and overcoming problems. It is the most effective way in getting your subconscious in sync with your physical consciousness to maximize your determination.

M i s c o n c e p t i o n sBefore you look too much into the concept and realities of hypnosis you will need to dispel its myths and misconceptions. A lot of people’s reluctance to try hypnosis comes down to a lack of knowledge and understanding about the subject. Common misconceptions prevail because of the portrayal of hypnotism in the media and on stage. In order to demystify the idea of hypnotism and understand how good the influence may be in dealing with life problems, you need to understand how incorrect many of your perceptions of hypnotism may be. Hypnotism can be an incredibly powerful tool for facing and achieving your life goals. But in order to fully appreciate the benefits of hypnotism you have to dispel the fear and misinformation.

1 . I may become “s tuck” in a hypnot ic t rance.

Although this misconception is more common with hypnosis in general, people generally fear that if they hypnotize themselves they may not be able to “come out of it.” When you are hypnotized, you are merely in a state of deep relaxation. If you were not able to terminate the session, you would simply fall asleep.

2 . Hypnos is i s fo rm of b lack magic prac t i ced by ev i l people.

Hypnosis is a natural, altered state of consciousness that is recognized by the American Psychological Association as being used, “as part of the treatment plan for people with numerous health ailments ranging from depression to gastro-intestinal disorders.” In addition, many well-known psychologists, including Sigmund Freud, Carl Jung, and Pavlov performed a significant amount of research into hypnosis and contributed to what is known about it today. Hypnosis is a state of consciousness. There are no special powers or forms of dark magic associated with hypnosis.

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3 . Hypnos is can be dangerous.

The practice of being in a hypnotic state is a natural and safe state of consciousness. There are situations, however, when hypnosis should not be attempted:

• When driving, operating machinery, or when performing any other activity that requires your full attention

• When you are unable to devote at least 30 minutes to the hypnotic session

• If you are diagnosed by a licensed practitioner as suffering from a mental condition, such as depression

4 . Al l I need i s one sess ion to cure me of a l l my bad habi ts.

By performing self-hypnosis, you can permanently change your negative behavior to behavior that is more desirable. And this applies to all your negative behavior. However, it will not happen in one session. While you can receive guidance for obtaining success with self-hypnosis (such as what is offered in this book), everyone is different and will achieve improvements according to a pace appropriate for them. Some will achieve success with hypnosis in a very short time, but others will take longer. The reality is, however, that you will take longer than one session to achieve results.

5 . S e l f-Hypnos is i s a good a l te rnat ive to seek ing profess iona l ass i s tance.

While you can achieve significant improvements with self-hypnosis, self-hypnosis can be detrimental if you have a mental condition. When self-hypnosis is performed against an individual’s mental state that is already unstable, it can result in more stress and problems.

6 . I wi l l fee l wei rd when I wake up.

To reach your subconscious, you must accomplish an extreme level of relaxation. As long as hypnosis was performed under pleasant conditions, you should not feel unpleasant. If anything, you will feel more relaxed than you ever have in your life!

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7 . I cannot be hypnot ized.

Everyone can be hypnotized. If you have ever become involved in an activity so much so that you forget about your surroundings, you have experienced a form of hypnosis. We all have, at one time or another, become engrossed in a “good” novel or movie.

8 . I won’t remember what happened.

Hypnosis is the complete opposite of sleep. When you are asleep, you are not aware of what is going on around you. During hypnosis, you are conscious, and aware of what is going on in your immediate environment. Success would not be possible if you were not conscious of your surroundings.

9 . Hypnos is does not work .

There have been significant findings proving that hypnosis helps people to overcome a variety of behavioral problems. The important thing to note is that you cannot have this type of attitude and expect success with self-hypnosis. You have to believe that you can achieve success. Any apprehension you may have can hinder you from being able to reach your subconscious.

10 . O nly weak-minded people can be hypnot ized.

In fact, the exact opposite is true. The more control a person has over their thoughts, motivations, and powers of concentration, the easier they are hypnotized.

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S o W h e r e D i d I t C o m e F r o m ?Contrary to what you might believe, people have practiced hypnosis for thousands of years. For some cultures, even today, it is a significant part of everyday life. Despite its early observation, hypnosis did not become reach the realm of scientific exploration until late in the 1700s. It has since experienced diverse interpretations.

The first documented interpretation of hypnosis occurred around 1765 when Franz Mesmer, an Austrian physician, experimented with magnets to heal people. His experiments with magnets to heal people lead to the understanding that their own self will could heal them of whatever they were suffering. This early form of hypnosis was called mesmerism (named for Franz Mesmer), because of the original thought that the hypnotist was actually in control of the individual. It was only after significant research

that it was discovered that people were actually healing themselves by some stimulation of their subconscious that was achieved by only allowing it to take place, which led to other scientists conducting their own experiments to come up with interpretations.

The British contribution to hypnosis came by way of James Braid in 1841. Braid became interested in hypnosis after witnessing a firsthand view of mesmerism (hypnotic stage show). He was impressed, and started practicing hypnosis on his patients. To induce hypnosis, Braid used the case to a lancet. He discovered that once his patients were in a deep state of hypnosis, that he could make suggestions to heal them of their ailments. From his experiments, he concluded that the object itself, which was very bright in color and was held close to the patient’s eyes, resulted in a weakening of the nervous system. Braid is considered the “Father of Hypnosis” since he is credited with coining the word.

Milton Erickson, a U.S. psychologist, is responsible for the general notion of theory that exists today. Like his predecessors, Erickson became in awe of how healing could occur by the power of suggestion. His experiments extended the existing beliefs about hypnosis to include imagery and verbal suggestions. In addition to helping patients with physical conditions, he found hypnosis to be beneficial in treating all deficiencies in a person’s well being.

Erickson’s biggest contribution to the study of hypnosis is his understanding that the healing that results when practicing hypnosis is related to the hypnotist being able to access the patient’s subconscious. He believed that that there were two ways that the hypnotist could reach the subconscious: directly or indirectly. The indirect method required the hypnotist to restrain from making

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any suggestions. The direct method was characterized by the hypnotist making only guided suggestions as opposed to giving the patient directives. In its essence, Erickson’s studies lead to hypnosis being used to help people to overcome negative issues in their lives by teaching their subconscious to alter its way of thinking.

Today, we understand that although the hypnotist plays a significant role in hypnotizing the individual, the real power in the process is the individual making the decision to tap their subconscious mind.

So, when it comes down to it, both guided and self-guided forms of hypnosis are really self-hypnosis.

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T h e B e n e f i t s o f S e l f - H y p n o s i sWhether it is a decision to quit smoking, to lose weight, perform better as an athlete, or to think positively, a majority of the advertisements and images that we see in society appeal to our desire to make improvements within ourselves. Many people will respond to this subliminal influence and attempt to make a change. However, most of these individuals will fail. The main reason these individuals fail when their intentions may be sincere has to do with the way they think. These individuals need to change their way of thinking to get satisfactory results that reflect this change. The best way to accomplish this is using self-hypnosis.

When you enter into a hypnotic state, you are no longer thinking with your conscious mind that is subject to all the prior history and negative activities. Your subconscious mind is the part of your brain that is shaped and influenced and thus more receptive to suggestions. What this means for you is that when you perform self-hypnosis you are able to reprogram your brain to think differently about behavior which can lead to you enjoying a better life. The behavior that you will want to change will vary in comparison to someone else. There are, however, some common behaviors that people want to change. What self-hypnosis can do for you is help you to eliminate any bad habit or improve your behavior.

It is crucial at this stage to make a very important point: Self-hypnosis is not a cure-all.

Hypnosis can help you quit smoking, lose weight, or change any habit. Although trance will not magically create complete willpower it can strengthen your resolve and make sure that decisions you make at one time will transfer to other times. Hypnotherapy can help you to communicate with your unconscious mind to get you completely and fully aligned and congruent in your decisions.

Another way to look at this is to think of yourself living simultaneously in two worlds or realities. There is the inner reality of your thoughts and emotions, and the outer reality of the people and places that you see in life. In a healthy and functional existence your inner world of emotions should control how we act in our physical reality. The problem that most people face, however, is that they stop listening to their inner voice and simply live their life reacting to one physical event after the other. This leads to a life that is dominated by the people and events around you and can destroy your ability to experience life as you intend to. In order to achieve success in reaching your goals, you need to listen to and acknowledge your inner consciousness.

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G o a l s Lose Weight

Every year millions of people make resolutions to lose weight. They try diets, drugs, rigorous exercise programs, and whatever else. But no matter how much they try, it seems that a lot of people will not reach their goal or maintain their new fitness regime for an extended length of time.

Maybe you have at one time in your life read or heard about a new diet that touted making it possible for you to lose a significant amount of weight in a short amount of time. Whether the diet consisted of you performing a specific exercise routine or neglecting to eat a certain type of food, you probably thought at first—I can do that. You may have followed the diet for a few days, maybe even a couple of weeks. But then something happened. Have you ever considered the reason why you or others failed?

Of course you know that a healthy diet and regular exercise is the best way to lose weight. For some people, however, their behavior, specifically their bad habits, keeps them from making changes that will enable them to lose weight. What you need is something that will enable you to change your behavior.

That something is the thought processes that take place in your mind. When we make decisions, these processes are carried out in our conscious mind. It knows that we need to lose weight and it is this that leads us to make the decision. The problem is our subconscious mind is constantly working to influence our behavior despite our conscious intentions.

The key then is to discover what it is that is preventing you from losing the weight you want. Self-hypnosis can help you with

this. You need to communicate with your subconscious mind to resolve the habit and establish why your

subconscious is telling you this.

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Stop Smoking

Probably the most difficult habit for people to overcome is that of smoking. If you smoke cigarettes or chew tobacco and you want to quit, self-hypnosis can help you. I emphasize “want” because it is important that you realize that hypnosis is not a magic spell that can make you break your habit. It is your mind, specifically, that will drive your desire to quit. I can tell you that if you quit smoking you will live a longer and healthier life, but until you make the decision to quit, nothing, including self-hypnosis is going to help you.

Just as with losing weight, addiction is usually at the heart of an individual’s inability to stop smoking. People don’t seek to become addicted. You may have started smoking to achieve a harmless goal—to be seen as “cool” or maybe to just relax. Over time you discovered that you were smoking more and more often. Until one day, you actually had a “need” to have a cigarette or a bit of chew in your mouth. At that point your brain had been reengineered to require nicotine, the main component of tobacco and chemical that is responsible for your addiction and affects your brain and body.

With self-hypnosis, you can empower yourself to reverse the effects of the nicotine and overcome the habit and live a more healthy life.

Managing and R e l iev ing Menta l St ress

Stress is a normal part of human life and is commonly portrayed in a negative fashion by images such as someone pulling out their hair, but not all stress is bad. For example, exercising for 30 minutes three times a week is recommended to keep you healthy. However exercise puts a stress on your body. This stress consistently challenges your heart, which leads to it pumping

more blood, which leads to more oxygen flowing through your body, which leads to good health. Stress can also be a motivator. A certain amount of stress such as the need to meet a deadline can be a good motivator for you to make productive use of your time. In fact, some of your best work can be done under stress.

What you need is to be able to manage your stress in a healthy and appropriate way. Of course, if you are experiencing feelings of anxiety, pressure, or fear to the point you are unable to perform your normal daily activities, you are at risk of falling into a depressive state, losing your desire to enjoy life, or worse—

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suffering from a serious health condition. Because feelings of anxiousness and fear are directly associated with your brain, your subconscious plays a huge part in how you react in those situations where you feel anxious or afraid. A common reaction that people have after being involved in an auto accident is one of fear that it will happen again. This is common in people who have been involved in car accidents, a natural disaster, an abusive relationship, or any other traumatic event. The psychological community refers to this as post-traumatic stress syndrome.

Mental stress can take on many forms. The average family consists of a husband and wife and 2.1 children. Traditional lifestyles say that everyone in the household plays a role in the family. Conflict can arise when the expectations that other members of the family have regarding an individual’s role are not fulfilled. The husband may lose his job, requiring the wife to be the breadwinner. A woman may be expected to cook all the meals and she may be late frequently, requiring the family to eat out often. Children may have discipline problems at school, requiring the parents to lose time at work to meet with teachers.

In all the situations outlined above, the subconscious mind is at work to protect you. It seems strange that such good intentions can go wrong. As mentioned previously, your conscious mind (the part of your brain that carries out activities) looks to the subconscious mind for assistance. When you react to a certain situation with fear, it is because your subconscious mind has a “record” so to speak of a similar situation that caused you to become programmed to respond that way.

Therefore rather than reacting to a stress situation on a case by case basis, you need to look at your subconscious reaction to these situations and work on changing that.

Many people overlook stress as a serious matter. The fact is, over time, stress can lead to serious physical and mental disorders and addictions. Doctor’s offices are filled with people trying to resolve problems that have a root cause in their subconscious. Save yourself some money—practice self-hypnosis!

Ach iev ing Your G oals

Have you ever been mystified by an athlete’s performance? Wowed by a speaker? As you watched these individuals, you probably saw them as possessing a “special” gift or talent. While it is true that our genes can predispose us to certain capabilities, it is our minds that empower or weaken us so that we either perform at our peak or become underachievers not realizing our full potential.

Consider speaking in front of other people. It is probably the most common fear among people. You might attend a seminar where the speaker seemed confident and thought there was no way that you could do it. There may arrive

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a time in your life that you may be asked to give a speech. You should have no fear about speaking in front of other people. As long as we have speech, we are all capable of being dynamic speakers. Unfortunately, most of us don’t reach this potential. You may have anxiety about making a mistake or appearing nervous. Self-hypnosis can help you to gain the confidence you need to become a better speaker.

You don’t have to be a member of a professional sports team to become a top athlete. Many people make goals to reach an athletic goal—run a marathon, swim a specific number of laps, participate in a competitive sport, for example. As long as you are healthy, there is nothing stopping you from become the best athlete that you can be. It’s not something that happens overnight. It requires you to practice and work hard. Sometimes, mental blocks (that old subconscious again) can prevent us from performing at a level that we would like to perform. Self-hypnosis can help you break down those negative thoughts they may have you believing that you can’t perform your best in sports. By using hypnosis to alter your subconscious state, you will be better equipped to achieve your goals.

Tak ing Away Pa in

Have you ever been amazed at the pain threshold of some people, while the thought of enduring such pain makes you flinch?

While the feeling of pain is very much a physical feeling, the amount of pain you feel can be determined by your subconscious mind. In seeing your injury your first mental trigger is that you should be feeling pain. Your sensory devices tell your body that you should feel pain, and this is determined by your subconscious.

If I tell you that I am going to punch you in the face, your first reaction will be to tense up and anticipate me hitting you. It may also trigger a memory of being

punched in the face before and remembering the pain that you felt. In this way, the anticipation of being punched invokes a

reaction and some people can go as far as anticipating the pain felt. This feeling can vary in intensity according

to how strong the memory is.

Therefore a lot of your perception of pain is determined by your subconscious mind.

Self-hypnosis will help you enter your subconscious and reprogram your

perception of how pain is felt.

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D ouble Your Memor y Power

You know that memory is interesting and that you need good recall to be able to comprehend and understand information. The easier it is for you to remember information, the better you will be able to apply yourself to everyday situations.

The key to increasing your memory power is to increase your level of focus and concentration on details, so that you may be able to better comprehend issues and concepts as they are presented to you. The other part of increasing your memory power is recall. You will need to be able to recall past events and experiences so that it can add to your understanding. The way to do this is by unlocking your subconscious and being able to use triggers that enable you to recall information quickly and accurately.

Self-hypnosis will help you train your mind to retain and recall information in a much more efficient manner. Have you ever noticed how some people have the most amazing recollection of facts and figures? They aren’t born that way. They have trained their subconscious mind to store and retrieve important information. You can do it too.

S leep L ike a B aby

With the constant demands on your time and resources, it is vital to your wellbeing that you get good quality sleep at night. Sleep deprivation can have a huge effect on how well you conduct your everyday activities. In fact, it can have a hugely detrimental effect on your physical and mental health.

If you are unable to let go of your everyday dramas and get a good nights sleep you will wake up in the mornings feeling lethargic and grumpy. The amount of sleep is not always related to how well you function in your awake hours either. The quality of your sleep is always more important. Of course a good amount of sleep is also necessary, but if you allow your body to relax fully you will find that you will feel much more refreshed and awake in the morning.

The biggest problem that people with sleep problems face is the fact that they are unable to let their problems go. This means the tension and stress from their day disturbs their sleep patterns. By taking your problems to bed you compromise the quality of your sleep.

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Self-hypnosis will help you quiet your subconscious mind and put you in a totally relaxed state. Hypnosis will enable to achieve the state of total relaxation that results in the most beneficial sleep.

Learn How to Let G o and Forg ive

Another factor that clutters people’s perceptions is their inability to put past hurt behind them and forgive. Not only does this harm your relationship with the person you are angry with, but the residual anger and bad feeling can have a detrimental effect on your wellbeing.

Anger is like a poison and clouds your mind and perception of other people. If you are unable to deal with the hurt and anger that you feel towards other people then it is ultimately you who is affected.

If you are going to do something about letting go of the hurt and anger that you have, you need to learn absolute forgiveness. You need to let go of the anger and resentment and express your feelings in a healthy way. If you are able to tap into your subconscious mind and identify your negative feelings you will be better equipped to free yourself of the burden that carrying a grudge can give.

Uncover Your L i fe Purpose

There are often times in your life that you feel as though you have lost direction and purpose. This feeling can be a mild feeling of dissatisfaction or it may be a profound sense of unhappiness. Either way, you need to tap into your subconscious mind to discover your sense of direction.

The simplest and most effective way of finding your inner guidance is through self-hypnosis. This will help you find out who you are and what direction you need to be going in. It will also help you become more receptive to guidance.

Have you ever wondered about people’s strong sense of drive and motivation to achieve their life goals? Self-hypnosis will tap into your inner being and create a clear path for you to follow. If you are able to explore your motivations and desires you will need to listen to your inner voice and get in touch with your inner direction and purpose.

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Th ink Pos i t ive ly

With the fast pace that so many people follow in life, it is easy for many to become caught up in worry and stress. As illogical and unhelpful as worry can be, people still do it, regardless of the fact that it has no influence on the outcome.

Is there anything that worry can do for you? How is worrying about the situation going to make it better? In many cases, worry can usually signify a negative outcome.

The key to thinking positively and minimizing stress in your life is to remain calm and alter your perception of the situation. It is your perception and attitude that will determine whether you react to situations in a productive and appropriate manner. Self-hypnosis will help you change your perception and look at stress situations in a calm and balanced manner. By unleashing your subconscious thought you will be able to become aware of when your perception is inappropriate and you will be able to develop the ability to change this.

D etermine Your Va lues

As you live your life journey, you want to be remembered as a certain type of person. There are certain values and beliefs that you live your life by and that are important to you.

You need to assess your values and contribution that you make to the world and especially those around you. Your values are those things that define you and make you the person you are. Your accomplishments and things that people remember about you are a reflection of those values.

The difficult thing in defining your values is that you need to be able to undertake a self-examination and assess what things define you as a person. In other words, you need to consider what other people might think when asked to define you as a person.

Self-hypnosis is a valuable tool in helping you identify your values and sort them into priorities. In searching your inner soul you will be able to establish your life value and define it in one word or phrase. The type of clarity you will get from hypnosis will be of enormous benefit in helping you define yourself and your values.

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S e t u pThere is more to hypnotism than simply sitting down and swinging a watch in front of your face. There is an amount of preparation that needs to be considered if you are going to use your subconscious mind effectively to deal with your problems or achieve your goals.

Env i ronment

In order to make the whole experience effective and enriching, it is crucial that you create an atmosphere that is quiet and relaxing. If you are to successfully move into a relaxed state of mind you need somewhere that is free from distraction and somewhere that you feel completely at ease.

You should look carefully around the room you choose before you decide to settle in for your session. There are several important considerations that you need to take into account when you choose a room. Your focus should be on having or creating a tranquil environment or oasis. Ideally you would want to choose a room like a bedroom or a cozy area that is free from noise and distractions such as telephones and children or other people. Shut the door so that there is no likelihood of being disturbed. You will want total privacy so that you can relax fully without the fear of being watched or disturbed.

The mood in a room can be drastically altered by how a room is lit. If you are doing this at night, consider turning the main lights off and turning a lamp on. You could light a few candles and burn some incense or some aromatherapy oil to create a very soothing atmosphere. The absence of direct light will be easier on your eyes and will put you in a mood that is conducive to relaxing. Small details like this only take a few minutes but can deliver real benefits to the experience you have. You could also play some relaxing music in the background, provided it is very quiet. Classical or chamber music would be ideal, or sounds of nature. The important thing is to create atmosphere without adding distraction.

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You should find some where you can recline or lay down that is comfortable. This could be a bed or couch, or favorite chair. You may want to use plenty of soft pillows and cushions so that you are really comfortable.

You might also need to give consideration to what temperature the room is. It should be a comfortable temperature so that you are neither too cold nor too warm. If you need to, put a heater on in advance so that the room is at optimum temperature for your session.

You might also want to give consideration to what you are wearing. You will be more comfortable in loose clothes and ones that are comfortable to lie down in. Take your shoes off and loosen your collar and belt. You need to do this to relax fully. Your motivation is to maximize your ability to relax. Once you have created the right environment you will be able to maximize the benefits you get from your session.

Preparat ion

As well as the physical preparation, you need to prepare yourself mentally for the process that you are about to undertake.

Take a few moments to visualize what you are going to do. Sit down and tell yourself that you are going to do self hypnosis. Repeat this over and over to reinforce the phrase and the action in your mind. You will want to visualize in your mind what you are going to do and how you are going to do it. You are going to have a successful and rewarding hypnotism session and you are going to feel very relaxed.

Tell yourself how long your session is going to be. As you are beginning, you should aim for around 10 to 15 minutes. As you get more practice you can extend the times of your sessions.

Now it is time to prepare yourself for what is to come. You need to practice getting to your relaxed state. The more practice you have the better your hypnotism sessions will be. In addition to this, with practice you will be able to get to your relaxed state much faster.

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Yo u a n d Yo u r M i n d F ind Ef fec t ive Ways to R e lax

Once you have created the right atmosphere, the quickest and most effective way of relaxing is by focusing on your breathing.

Start by closing your eyes and breathing in through your nose and out through your mouth. Breathe slowly and deeply, listening to your breathing get deeper and slower. Take a deep breath and hold it for 3 seconds, then let the breath out slowly as you count to 5. As you progress, hold the breath for longer, perhaps 6 seconds, and count longer as you breathe out, aiming to get to 10 as you exhale.

Picture yourself releasing all of your tension and problems away as you breathe out. Exhale your problems away with each breath. As you breathe deeper you can picture yourself cleansing yourself of your bigger problems. Rid your muscles of the tension and knots with every breath.

Focus on breathing from your stomach so that you are working your diaphragm. Continue this exercise for a few minutes or until you feel relaxed and ready to start your session.

C lear your mind o f d i s t rac t ions

In the same way you clean and reorganize your wardrobe when you are adding lots of new clothes, you need to do the same with your mind. Before you add new things, you need to have a clean out of all the old clutter that you don’t need. That way you have more room for the new. The same theory works for setting yourself up mentally for hypnotism. You need to clear your mind of all of the little dramas and trivialities of life and make it blank. When I refer to the dramas and life noise, I mean both in your physical environment as well as in your inner subconscious mind. That’s the voice in your head that is always telling you things even when everything else is quiet.

In order to relax completely you will need to rid your mind of all the noise in your head, including the negative thoughts and the positive ones that are constantly entering your mind and distracting you. Once you are able to do this you are able to enter a state of total relaxation.

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In allowing your mind to go completely blank you must not fight thoughts that come into your mind. The harder you fight it the more likely you are to have your thoughts overwhelm you and disrupt your relaxation. Let your thoughts enter your head and allow them to drift right past and away again.

An effective technique is to visualize a vacuum cleaner when unwanted thoughts drift into your mind. Imagine vacuuming the unwanted thought up as it enters your consciousness. As soon as you see the vacuum cleaner enter your mind, visualize the thought going away and your mind becoming clear again. Another useful technique is to visualize using a stop sign when thoughts enter your head. As the thought comes in it meets the stop sign and goes away. Another is the thought being enveloped by a blizzard or a white sheet. There are several techniques that will work, and you will need to find or develop one that works for you.

Other techniques include:

• Fluffy white clouds

• Big wind blowing it all away

• Explosion

• Big blue ocean

• Green meadow

• Black hole

Es tab l i sh ing Your G oals

Before you start your hypnosis session, it is important to establish what your goals are and how to set them. If you are serious about the exercise, you will already have goals or objectives that you want to achieve.

These goals don’t have to be particularly elaborate at this stage. In fact it is better if you start with something simple.

You don’t want to make a long list of items. It is better to concentrate on just a couple, or for your first session, just one. This is something you have to decide for yourself. A simple goal that you may want to start out with is to become more relaxed.

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An example of how you might word this goal is:

“I am performing self-hypnosis so that I can become more relaxed. During this session my unconscious mind will make the necessary modifications so that I become relaxed naturally and effortlessly.”

Another thing that people often add to their goals is a statement to make sure that they feel good when the session is over. This is a positive statement to finish the session on a calming and positive note.

“When this hypnosis session is over, I am going to feel calm, refreshed and relaxed. I am going to feel focused and sure of what my goals are and that I am going to be successful in achieving them.”

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T h e I n d u c t i o n P r o c e s sOnce you have your goals set for the self-hypnosis session, you can begin the self-hypnosis process. The first phase of the process is to actually induce hypnosis. Induction is your entryway into your subconscious. There are a number of methods you can use to induce hypnosis. Some people create a tape or CD of 15 minutes of soothing music to precede their suggestions. Others use general statements that will help them relax. Whatever method you use, you should focus on bringing yourself to a totally relaxed state.

The only way you can realize the full power of self-hypnosis is to surrender yourself both physically and mentally. This phase is probably the most difficult aspect of self-hypnosis for most people. Our lives are filled with so many obligations and we often find ourselves running in a hectic circle. Before you can achieve success self-hypnosis, you will need to let go of any of your daily stressors. The amount of time it takes for people to achieve total relaxation varies from as short as a few minutes to as long as an hour. However, don’t worry about how long it takes you to achieve a total state of relaxation. If you have followed the main principle of self-hypnosis, you have chosen a time and place where you don’t have to rush. So, don’t rush. In fact, it is a good idea to practice relaxing.

In the induction phase, you will gradually become more and more relaxed. To get to the point of suggestibility—where your subconscious is ready to accept suggestions takes an understanding of what type of thinker you are. If you are a visual thinker, your induction should involve visualizing images. If you think with your senses, a hypnosis session directed by what you smell, taste, or hear will bring your subconscious mind under subjection.

Concentrat ing on Images

Imagery is turned into a therapeutic tool in hypnosis. Images constructed by the patient can, through their real representations or the symbol they convey, point in the direction of creative insight, enhanced self-perception, personal growth, and problem resolution. Through their influence, they have been found to exert important therapeutic effects. One technique to induce hypnosis is to focus all your attention on a single image. You will want to concentrate on images that appeal to you.

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For example, if you love the beach you can focus on images of the beach and its surroundings. As you go deeper into the hypnosis you will actually feel that you are in your favorite place. You can focus on what you see in your favorite place. If you are walking on the beach you will want to point out what happens as you walk along the beach. Are you without shoes? If so, your feet are probably slightly sinking into the sand. Explain what you see. Point out how the waves are hitting the shore and how you’re getting a little wet. Get the idea? Now continue with this thought.

Sample Induc t ion wi th Imager y

“Say the following numerous times: I will now proceed to use self-hypnosis to guide my self into a state of total relaxation. At this point my subconscious mind will be ready to accept my positive suggestions.”

The next step is to begin focusing on your favorite place. Close your eyes and start imagining that you are on a sandy beach. You are walking along the beach in your bare feet. With every step you notice that your feet sink every so slightly into the soft sand. One foot and then the other. You walk a bit more and look to your right and see a huge wave rise and recede. Then another and another. You stop walking and turn to face the waves. A bit of water touches your toes. You stand there for a moment and enjoy the cool water over your feet. You then move back from the waves and sit in a seat near the shore.

With your eyes closed, you start focusing on your breathing. Pay attention to how your chest rises and falls with each breath. Continue focusing on your breathing. Say the following numerous times: “As I focus on my breathing, I will begin to go deeper into a state of relaxation.”

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Concentrat ing on Your S enses

A sensory experience can be as intense as a visual image, and in many cases can evoke a much stronger reaction than an image alone. The ability to feel, smell and taste can intensify an image to the point where it seems as if you are there. The ability to recreate the sensory reaction to that image will further reinforce and deepen your emotional state.

Sample Induc t ion wi th S enses

“Say the following numerous times: I will now proceed to use self-hypnosis to guide my self into a state of total relaxation. At this point my subconscious mind will be ready to accept my positive suggestions.”

The next step is to begin focusing on your favorite place. Close your eyes and start imagining that you are on a sandy beach. You feel the warm rays of the sun against your face and feel a gentle breeze blow across your body. You are walking along the beach in your bare feet. With every step you notice that your feet sink every so slightly into the soft, cool sand. One foot and then the other. You walk a bit more and hear several waves rise and recede. You hear the waves recede closer and closer to where you are walking. A bit of water touches your toes. You stand there for a moment and enjoy the cool water over your feet. You then move back from the waves and sit in a seat near the shore.

With your eyes closed, you start focusing on your breathing. Pay attention to every breath. Continue focusing on your breathing. Say the following numerous times: “As I focus on my breathing, I will begin to go deeper into a state of relaxation.”

R ap id Induc t ion

Once you have become successful at self-hypnosis, you can continue with shorter sessions that you can perform any time of the day. For these sessions you need rapid induction. I must state how important it is for you to make sure that your body has adjusted to hypnosis. It is only after repetition and experience that your body can actually learn how to respond to hypnosis so that you can perform rapid induction techniques. Rapid induction techniques are extremely helpful when you need to continue your hypnosis on a regular basis. An example of this would be when you need pain management.

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G o ing D eeper

When you complete the induction phase, you will be very relaxed. At this point you will go into a deeper state of relaxation. Somewhere between the initial induction phase and the deep relaxation phase you will reach a hypnotic state. Don’t try and determine whether or not you have arrived at the hypnotic state because this can thwart your success. Just relax and let the feeling overcome you. Over time you will just know that you have achieved this level.

To reach this deepening state of relaxation, the countdown technique is the most popular method. With this technique, you simply count backwards starting from the numerical reference of your choosing. As you count backwards, you should do so at a neutral pace and without using your voice. Do it in your head.

Sample D eepening Statement

I am becoming more and more relaxed. To go deeper into a state of hypnosis, I am going to start counting backwards from 10. Going deeper and deeper 9, my arms are becoming relaxed, my finger tips, 8, down deeper, 7, now my shoulders, chest, stomach, deeper, deeper, I feel myself going deeper and deeper 7, I feel my legs become more relaxed, deeper I go, down, down, 6, my toes, down, down, 5, deeper, 4, my subconscious is now ready to accept positive suggestions.

Us ing Suggest ions

Once you are relaxed and are concentrating, you can now enter the phase of self-hypnosis that involves suggestion. At this point you have reached your subconscious mind. The suggestive state involves you making positive statements that will trigger the behavior that you stated in your goals. Suggestions work best when you prepare them before your self-hypnosis session. This way you don’t have to worry about stumbling over your thoughts. You can create a script of your suggestions to use during this suggestive state or you can memorize your suggestions and simply state them to yourself. For example, if your goal is to become relaxed, you could say something like, “Relaxation is becoming more important to me every day and I am looking forward to spending time with my family and becoming relaxed. It is getting easier and easier to relax.”

It may take some time to obtain the results you desire. It is important that you remain patient. However, if a month passes and you have not achieved any results, reassess your goals and try to modify your suggestions.

Sample Suggest ion

“I am always relaxed when I give a speech in front of other people. I feel calm and totally at ease.”

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F i n i s h i n g Yo u r S e s s i o nPerhaps one of people’s biggest fears of self-hypnosis is that once they are in a trance state they may not be able to come out of it. This is quite untrue. The worst that can happen is that you will fall asleep and wake up later feeling refreshed and relaxed.

You should consider how long you want your session to be before you start, so that you are focused while in your hypnotic state and you do not take longer than you intend. While you are still new to all of this you should aim for around 10-15 minutes. As you get better you may be able to maintain a hypnotic state for longer.

There is no formal process to go through for this session to end, but the easiest and most common way of doing this is to count from 1 to 10, gradually bringing yourself out of it as you get to 10. When you get to 10 your eyes will be open and you will be feeling refreshed. This is a good way of marking the end of your session.

Sometimes it is nice to finish the session with a positive affirmation. An example of this may be:

“I am now ready to awake from my hypnotic state. I will count to ten and awake feeling refreshed and feeling positive and energized. One, two, three, four…”

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S c r i p t f o r P r e p a r i n g f o r S u r g e r yYou should take a seat and be resting comfortably. You should take a deep and lingering breath, allowing your eyes to close as you hold the breath, then exhale all those tensions and worries away… You will feel them all draining out of your body as you breathe out… You will feel totally relaxed now as you feel the tension leave your legs, your arms… your neck, your eyes… and your mind.

Listen to the soothing sound of my voice, and picture how good it feels to relax fully and feel your arms and legs get all soft and heavy… Take a moment to enjoy the moment and notice how all the different parts of your body feel as you let the tension go and you lay still, feeling the blood move around all the different parts of your body.

Concentrate on how relaxed you are feeling right now and how good it feels to have this time to yourself. With every breath you exhale you are getting deeper and deeper in your state of relaxation. Focus on the toes in your feet and let the muscles in them relax… Let them go all heavy and loose. Let the feeling flow up your body and over your ankles, letting all of your muscles lose all of their tension… They are going to feel very heavy… but the feeling will be so good. You are taking a moment to savor the feeling that is coming over you that is putting your whole body at peace.

Let the feeling come up your thighs until the whole of your body from the hips down feels supremely relaxed…This

feels as though you are floating on a cloud. Your entire lower body will feel free from worry and strain and will feel as though you are floating. Your limbs will feel as though they are so heavy and relaxed. You are enjoying this moment… as you breathe yourself into a deeper, more relaxing state than you could have imagined.

Your eyes are closed and you are experiencing the feeling of total relaxation over your body. You let the feeling creep up your chest and across your shoulders as you take long, deep breaths. You squeeze the feeling down your arms and into the ends of your fingers… you are squeezing every bit of tension and feeling out of your muscles. It feels as though you are immersing yourself in a warm and soothing bath.

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The warm and easy feeling of relaxing moves up your torso and over your head, easing the tension out of your neck. Your head feels so heavy as the tension leaves your neck and you go all limp… You are so relaxed and carefree you almost feel a little giddy. The muscles in your neck and shoulders are so relaxed and loose. You don’t have a care in the world.

The muscles in your face go all slack and you let the muscles all relax around your mouth… and eyes… and forehead. Your whole body is immersed in a total relaxed state. You are floating on peace and tranquility and you are deeper in rest than you can have ever imagined. This warm and numbing feeling has taken over your whole body…

You feel as if you haven’t a care in the world and the only thing you should be focusing on is the total feeling of calm and peace that you are feeling right at this moment. The calm and tranquility is your total existence and your mind is feeling the blood and calm pulsing through your body, from your chest, down your arms and legs and into your hands and toes. The feeling goes around, and around, and around.

You are going to count to five… and once you get to five you are going to fall even deeper and deeper into this good feeling, letting it swallow you up and pass over you like a fluffy cloud or a warm ray of sunshine.

One… and you feel yourself start to sink… loving the good feeling that this brings to you… Two… and you focus on how this sinking into deepness feels so good and reassuring… Three… you are in a state of total bliss where you feel totally relaxed and secure, safe in your haven of total bliss… Four… and every breath you take leads you into a deeper state of consciousness where you feel so good and calm… Five… and you have arrived in your utopia of calmness and light, surrounded by good feeling and overwhelming relaxation… You can feel and hear the blood pulsing around your head, in your ears, and around your body. At each beat of your heart and every breath you take, your body purges itself of tension and you fall even deeper into bliss… You have arrived.

Take a deep breath and hold it for a few moments. Then quietly and calmly let it go, breathing out any leftover tension that you may have… Do this again, feeling your chest rise as the breath goes in, and hold… Then let the breath go as you immerse yourself deeper and deeper into this good feeling that you are having.

Now that you are in this special place you are able to take the time to get in touch with your inner being and commit to making changes in your life. This is the time for you to change your life for the better. You are going to prepare your body for a surgical procedure. You are going to undergo this procedure with no fuss, and your body is going to promote healing and wellbeing.

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You are in control of your body and you are going to be calm and peaceful for the entire process. You are going to be made to feel even better and you are going to benefit from this in a way that is going to add to your already positive quality of life… you are going to assist the doctors and people helping you to have the best result you can possibly have…

You are in your most relaxed state to promote healing and fast recovery. You have told your body to relax on command and whenever you hear the phrase “you are doing really well” your body triggers its healing system to work to complete your recovery in the shortest and best time.

You let yourself sink deeper and deeper into relaxation… you are completely safe and relaxed. You are going here to get well and you are going to help the team of doctors and surgeons to make you even better. Your positive attitude will help you get better in the minimum of time…

You picture being wheeled into the surgery room and you are totally relaxed. You are in safe hands and are going to recover 100%. You are a team and you are going to get the best result together. Relax and take a deep breath…

Because you know you are in good hands you are a confident person. You are confident in the way you feel, the way you walk, and the way you speak to others. You smile and greet people and you feel good… Take a moment to picture this scenario in your head… You are in the hospital and you are feeling confident and happy… you are in good hands.

Now you are picturing yourself in the room where the procedure is going to take place. You are picturing what this room will be like. You are safe in the knowledge that you are going to be fine and that you are going to be repaired and made all better.

They give you the anesthetic and you are completely relaxed… Together you are going to cooperate and make you better. You are a team now. Your heart rate, your blood pressure and your breathing are all perfect.

You are totally relaxed and doing just fine. You are enjoying your relaxing and calm feeling that has enveloped you, and they are making you much better.

Your body knows what it needs to do to promote its healing process. Your immune system is functioning as well as the rest of your body to make you well again.

Your recovery time is amazing and you are feeling so good… your body is functioning at 100% to help your recovery.

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When the procedure is complete you are fully relaxed and you wake from a restful sleep feeling calm and refreshed….

You can feel your body doing its work to make you feel better and get you back to full health. You feel fully balanced and able to breathe and feel at one with yourself…

Just take some time to let yourself feel the good feelings radiate around your body as you are in recovery. You are completely calm and immersed in tranquil good feeling.

When you feel you are ready, you are going to count to five and bring yourself out of this hypnotic state. But you are going to retain the feeling of calm and confidence that has surrounded you.

One…you are rising back up and stretching your arms. You can feel your heart rate lift just a little… Two… you are looking around this peaceful place you are in and you are smiling. You feel so peaceful and relaxed. Three… you are thanking your team for doing such a good job of healing you and making you better. Four… you are rejoining your world knowing that you are feeling calm and confident that your body knows what it needs to do to make you heal fast and well. Five… you awaken feeling calm and refreshed and secure in the knowledge that you are prepared and in your optimum state both physically and mentally for your procedure.

Give yourself a few quiet moments to reflect on your journey.

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S c r i p t f o r S p o r t s M o t i v a t i o nYou should take a seat and be resting comfortably. You should take a deep and lingering breath, allowing your eyes to close as you hold the breath, then exhale all those tensions and worries away… You will feel them all draining out of your body as you breathe out… You will feel totally relaxed now as you feel the tension leave your legs, your arms… your neck, your eyes… and your mind.



Let the feeling come up your thighs until the whole of your body from the hips down feels supremely relaxed…This feels as though you are floating on a cloud. Your entire lower body will feel free from worry and strain and will feel as though you are floating. Your limbs will feel as though they are so heavy and relaxed. You are enjoying this moment… as you breathe yourself into a deeper, more relaxing state than you could have imagined.


The warm and easy feeling of relaxing moves up your torso and over your head, easing the tension out of your neck. Your head feels so heavy as the tension leaves your neck and you go all limp… You are so relaxed and carefree

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you almost feel a little giddy. The muscles in your neck and shoulders are so relaxed and loose. You don’t have a care in the world.






Now that you are in this calm and motivating place you are going to look at your motivation in your chosen sport. You want to be better and you are going to be… You visualize yourself playing your game and you feel such a sense of complete fulfillment and completeness at doing something you love. Visualize the perfect game and yourself playing it well… Your body knows what it needs to do to achieve this.

Your mind is clear and you are very calm. You are thinking carefully and rationally. You are a winner and you have a winner’s attitude.

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Now focus on what it is that you like about playing your sport… Focus on the good feeling you get when you are playing well and your body is doing what it should… that good feeling is so embracing and feels so good…

You are in control of your body and you tell it what it needs to do… your body is working in sync with your mind to give you the results you need. You want to be the best at your sport and you are prepared to do whatever it takes to achieve this…

Your mind is solely focused on being the best _________ player. You are calm and focused on achieving your goal to be the best. You are rehearsing in your mind the drills and exercises that you are doing so perfectly again and again… take a moment to develop that image in your mind and picture your immense satisfaction at getting it right.

You have the special skills and extraordinary patience of an athlete… you are going to be the best… better than you could imagine… and your mind and body are going to work together in harmony to make you the best. You are so focused and motivated to achieve your goal you will do whatever it takes.

You will need to practice a lot to fine tune your skills and play better… but that’s not a problem. You are focused and motivated to be the best ________ player you can be.

I want you to repeat some positive suggestions to reinforce your motivation and focus on being the best.

• I am getting better and better everyday

• My mind is in sync with my body

• I am motivated to be the best

• I am focused on my goal to be a better ________ player

• I am in control of my body and my game

When you are ready you can count to five and bring this session to a positive close. One… you are still playing the game over and over perfectly in your mind and you are relaxed and calm… Two… you can feel the satisfaction of getting it right and feeling so satisfied and proud… Three… you are finishing your perfect game and you are immersed in satisfaction and happiness… Four… you are in total control of your motivation and your body. You are going to be the best and it is going to be so rewarding… Five… and you are going to awake feeling refreshed and alive. You are aware of what you need to do to achieve your goal and your body is going to follow your command.

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Notice how energized and positive you feel… you are full of eagerness and vision to be the best __________ player.

Give yourself a few quiet moments to reflect on your journey. Maintain that positive feeling of achieving your goal.

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S c r i p t f o r S t o p p i n g D r i n k i n gYou should take a seat and be resting comfortably. You should take a deep and lingering breath, allowing your eyes to close as you hold the breath, then exhale all those tensions and worries away… You will feel them all draining out of your body as you breathe out… You will feel totally relaxed now as you feel the tension leave your legs, your arms… your neck, your eyes… and your mind.






The muscles in your face go all slack and you let the muscles all relax around your mouth… and eyes… and forehead. Your whole body is immersed in a total

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relaxed state. You are floating on peace and tranquility and you are deeper in rest than you can have ever imagined. This warm and numbing feeling has taken over your whole body…

You feel as if you haven’t a care in the world and the only thing you should be focusing on is the total feeling of calm and peace that you are feeling right at this moment. The calm and tranquility is your total existence and your mind is feeling the blood and calm

pulsing through your body, from your chest, down your arms and legs and into your hands and toes. The feeling goes around, and around, and around.




Now that you are in this calm and motivating place you are going to focus on achieving an important goal… you have a demon that is plaguing you and is making you unhappy… it is consuming you and your life and affecting your relationship with yourself and others.

You still feel calm and relaxed… and confident… You are stronger than this and you know you can overcome the damage that this problem is causing you.

The problem is all in your head and it is telling you what it needs…But you are stronger than that and you are going to put the poisonous cravings out of your mind… you are going to banish them from you and become a better person.

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You are in your special place and you are absorbing the sounds around you and the feelings you are having. You don’t need to drink to make this better. It dulls your senses and stops you from feeling those good feelings… You don’t want to dull those good feelings that bring you such comfort.

You want to do all you can to maintain this good feeling that you are having, and your mind and body are motivated to help you achieve this… When your body craves a drink, you are going to remember your good feelings and peace and calm and banish the craving from your mind… It is poison and it is making you sick… it is taking you away from your happy and calm place.

You say to yourself “I am always confident, and calm, and happy, and I don’t need to drink. I am strong. I can beat this.” You are calm and relaxed and you are confident because you know you can beat this.

You are enjoying the feeling you are having and it makes you feel good. You are so relaxed and peaceful and you don’t want this feeling to go away. Your inner strength provides you with the happiness and fulfilment you need.

The drink was filling a gap or a need in your life. That gap has been filled now by your good feeling and sense of fulfilment. You

don’t need to drink anymore.

Picture your problem as a piece of paper, perhaps with the problem written down on it… this piece of paper represents all of the emotions and needs and wants that are associated with the addiction… Now screw the piece of paper up tight and throw it away… you can rip it up or burn it if you wish. So long as it is destroyed.

As you destroy the paper, all of the needy feelings and cravings leave your body and you feel serene and calm… you are overwhelmed by feelings of serenity and happiness.

• You are going to repeat some key affirmations in your mind.

• I am strong and in control


• I am motivated to be the best person I can be

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• I am focused on my goal to get rid of drinking

• I am a happy and content person without alcohol

When you are ready you can count to five and bring this session to a positive close. One… you are still in your perfect place in your mind and you are relaxed and calm… Two… you can feel the satisfaction of feeling so satisfied and proud and calm… Three… you are leaving your perfect place and you are immersed in satisfaction and happiness… Four… you are in total control of your motivation and your body. You are going to be the best and strongest person and it is going to be so rewarding… Five… and you are going to awake feeling refreshed and alive. You are aware of what you need to do to achieve your goal and your body is going to follow your command.

Notice how energized and positive you feel… you are full of eagerness and determination to beat this drinking problem.


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S c r i p t f o r S t o p p i n g G a m b l i n gYou should take a seat and be resting comfortably. You should take a deep and lingering breath, allowing your eyes to close as you hold the breath, then exhale all those tensions and worries away… You will feel them all draining out of your body as you breathe out… You will feel totally relaxed now as you feel the tension leave your legs, your arms… your neck, your eyes… and your mind.






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The problem is all in your head and it is telling you what it needs…But you are stronger than that and you are going to put the poisonous cravings and illogical thoughts out of your mind… you are going to banish them from you and become a better person.

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You are in your special place and you are absorbing the sounds around you and the feelings you are having. You don’t need to gamble to make this better. It is unfulfilling and stops you from feeling those good feelings… You don’t want to dull those good feelings that bring you such comfort.

Another person comes into this happy place… but they are far away… you can barely see who it is…. You recognize them, but they are still far away and they look sad… That makes you feel sad.

Your gambling keeps you away from them and spoils your happy mood… you want to get your happy feeling back.

Picture your problem as a piece of paper, perhaps with the problem written down on it… this piece of paper represents all of the emotions and needs and wants that are associated with the addiction… Now screw the piece of paper up tight and throw it away… you can rip it up or burn it if you wish. So long as it is destroyed.

As you destroy the paper, all of the needy feelings and cravings leave your body and you feel serene and calm… you are overwhelmed by feelings of serenity and happiness.

You want to do all you can to maintain this good feeling that you are having, and your mind and body are motivated to help you achieve this… When your body craves a gamble or a bet you are going to remember your good feelings and peace and calm and banish the craving from your mind… It is taking you away from your happy and calm place.

You say to yourself “I am always confident, and calm, and happy, and I don’t need to gamble. I am strong. I can beat this.” You are calm and relaxed and you are confident because you know you can beat this.

You are enjoying the feeling you are having and it makes you feel good. You are so relaxed and peaceful and you don’t want this feeling to go away. Your inner strength provides you with the happiness and fulfillment you need. You are in your special place and you are happy again. Your special person is with you and they are happy too… They hold your hand.

The gambling was filling a gap or a need in your life. That gap has been filled now by your good feeling and sense of fulfillment. You don’t need to gamble anymore.

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You are going to repeat some key affirmations in your mind.




• I am focused on my goal to get rid of my gambling problem

• I am a happy and content person without gambling

When you are ready you can count to five and bring this session to a positive close. One… you are still in your perfect place in your mind and you are relaxed and calm… Two… you can feel the satisfaction of feeling so satisfied and proud and calm… Three… you are leaving your perfect place with your special person and you are immersed in satisfaction and happiness… Four… you are in total control of your motivation and your body. You are going to be the best and strongest person and it is going to be so rewarding… Five… and you are going to awake feeling refreshed and alive. You are aware of what you need to do to achieve your goal and your body is going to follow your command.

Notice how energized and positive you feel… you are full of eagerness and determination to beat this gambling problem. You are strong and you can do it.


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S c r i p t f o r C o n t r o l l i n g Yo u r Te m p e rYou should take a seat and be resting comfortably. You should take a deep and lingering breath, allowing your eyes to close as you hold the breath, then exhale all those tensions and worries away… You will feel them all draining out of your body as you breathe out… You will feel totally relaxed now as you feel the tension leave your legs, your arms… your neck, your eyes… and your mind.






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The problem is all in your head and it is telling you what to do… But you are stronger than that and you are going to put the poisonous, and destructive, and negative thoughts out of your mind… you are going to banish them from you and become a better person.

You are in your special place and you are absorbing the sounds around you and the feelings you are having. This is your oasis… Another person comes into this happy place… but they are far away… you can barely see who it is…. You recognize them, but they are still far away.

You feel your temper come… like a hot wave, and it withers your happy place… It becomes empty… and gray… and alone… you don’t like what this thing did to your place…. You feel all alone and empty… like in a vacuum surrounded by nothing. Your temper has done this.

Your temper keeps you away from your oasis and your special person and spoils your happy mood… you want to get your happy feeling back.

Picture your problem as a fire that consumes your special place and takes your happiness. When this feeling comes you have to destroy it before your oasis is gone. It starts as a little fire… you pour water on it and put it out. You pour lots of water so that the fire of your negative feeling is gone. So long as it is destroyed.

As you put the fire out, all of the negative feelings and unhappiness leaves your body and you feel serene and calm… you are overwhelmed by feelings of serenity and happiness and love.

You want to do all you can to maintain this good feeling that you are having, and your mind and body are motivated to help you achieve this… When your body ignites a negative feeling you are going to remember your good feelings and peace and calm and banish the temper from your mind… It is poison and it is making you lonely and making those around you unhappy… it is taking you away from your happy and calm place. Your mind will extinguish the temper and drown it with calm and serenity.

You say to yourself “I am always confident, and calm, and happy, and I don’t need to let my temper control me. I am strong. I can beat this.” You are calm and relaxed and you are confident because you know you can beat this. You are the one in control.

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You are enjoying the feeling you are having and it makes you feel good. You are so relaxed and peaceful and you don’t want this feeling to go away. Your inner strength provides you with the happiness and fulfillment you need. You are in your special place and you are happy again. Your special person is with you and they are happy too… They hold your hand.

Your temper was putting a cloud over your life. It was controlling your life. That cloud has been replaced by your good feeling and sense of fulfillment. You don’t need to let your emotions rule you anymore.

You are going to repeat some key affirmations in your mind.




• I am focused on my goal to control my emotions. They do not control me.

• I am a happy and content person

When you are ready you can count to five and bring this session to a positive close. One… you are still in your perfect place in your mind and you are relaxed and calm… Two… you can feel the satisfaction of feeling so satisfied with controlling your emotion and feeling proud and calm … Three… you are leaving your perfect place with your special person and you are immersed in satisfaction and happiness… Four… you are in total control of your motivation and your body. You are going to be the best and strongest person and it is going to be so rewarding… Five… and you are going to awake feeling refreshed and alive. You are aware of what you need to do to achieve your goal and your body is going to follow your command.

Notice how energized and positive you feel… you are full of eagerness and determination to control your temper. You are strong and you can do it.


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T h e 1 0 L a w s o f S e l f - H y p n o s i sWhen you decide to practice self-hypnosis, there are some important things you should adhere to that are part of the self-hypnosis rules. When you follow these instructions, you will experience self-hypnosis that is safe and that will help you to achieve your goals. The rules outlined in this section are not meant to restrict you but to make sure you experience self-hypnosis that is safe and that will help you achieve your goals.

1 . B e l ieve that you can be hypnot ized.

Negative thoughts are no place for a hypnosis session. Nothing will have more effect on the outcome of your hypnosis session than your general thoughts about hypnosis.

2 . Prac t i ce se l f-hypnos is when you are menta l ly prepared.

It is imperative that your mind is clear and open for the self-hypnosis session. Any distractions can make the difference between a hypnosis session that achieves results and one that does not.

3 . S et out to ach ieve one goa l per sess ion .

You don’t want to bog your subconscious down with too many ideas. It is better to stay focused on a single suggestion.

4 . Prac t i ce se l f-hypnos is when you have t ime.

You should only practice self-hypnosis when you are able to dedicate at least 20 minutes to the session. Being rushed can have an effect on your outcome.

5 . Make yourse l f as comfor tab le as poss ib le.

Clothes, chairs, or beds that are restrictive are no place for a hypnosis session. You need to be as comfortable as possible. If you are not, it will be very difficult for you to become totally relaxed.

6 . When jus t learn ing se l f- hypnos is, g ive yourse l f t ime to ad just.

When you are jus starting out with self-hypnosis, you will probably be very anxious to see result. You should give it some time.

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7 . R emain pos i t ive throughout the ent i re hypnos is sess ion .

The success of your session is determined in large part by your thoughts. The thoughts you have will feed directly into your subconscious.

8 . Concentrate, concentrate, concentrate.

The more control you have on your ability to focus, the more likely you are to be able to reach your subconscious. This takes practice. Your mind may be filled with thoughts of the day’s activities or on some problem. When you learn to tune out these distractions and place all of your attention on the goal at hand, you will be able to more easily hypnotize yourself.

9 . B e pat ient.

Sometimes, especially when you are just starting out with hypnosis, it can take some time for your suggestions to become attached to your subconscious. Don’t become frustrated. Instead, continue to believe that you will achieve your desired outcome. If a significant amount of time passes and you still have not achieved success, you should evaluate your hypnosis script.

10 . Prac t i ce

The more times you are able to go through the steps of self-hypnosis the easier it will become for you to understand how your mind and body respond to hypnosis. This in turn will help you to adapt your sessions so that you can get the maximum benefit from your session.

disclaimer€¦ · 5. self-hypnosis is a good alternative to seeking professional assistance. 8 6....

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