Self-hypnosis is a technique designed to bring about
SELF-HYPNOSIS desired change in our feelings or behavior. It involves
thinking or listening to positive messages, known as auto-
suggestions, while in a state of deep relaxation. In a deep
state of relaxation, the mind is more open to change.
Benefits
Self-hypnosis has been found
Self-hypnosis can also be useful to be effective for reducing
for performance enhancement Insomnia
Pain
by helping you to feel calmer Headaches
and more in control of stressful Muscular tension
situations. Anxiety
Fatigue
Decide ahead which phrases or suggestions you will focus on. Find a comfortable place where
you are not likely to be disturbed. Close your eyes and allow your body to relax. Breathe
deeply, gently and slowly and each time you exhale let your body feel heavier and heavier like
you are slowly sinking into the surface beneath you. Count slowly from 1 to 20, feeling yourself
becoming more and more relaxed. You can also imagine being on an elevator or escalator as
you count. When you feel very relaxed, mentally repeat your suggestions and phrases over and
over, allowing them to sink deeply into your mind. It can help to visualize yourself thinking,
feeling, or behaving that way. It is common to make a audio recording of your phrases to
listen. A full self-hypnosis script with more suggestions can be found below or listened to in
the audio files.
Possible Phrases:
“It’s okay to make mistakes” “I have all the talents and abilities I need to
“One thing at a time” accomplish my goals”
“I don’t have to be perfect”
“Calm down” “I am becoming more organized and disciplined”
“I can do my best and not
“I’ll survive” compete with others” “I am getter better at calming myself down”
“I can handle it” “I am enough” “I am growing and changing as fast as I need to”
“I can feel angry without acting “I can be myself and not worry about what others
on it” think”
“I am learning to balance caring for others with
self-care”
More Information
Mind Tools: [Link]/stress/RelaxationTechniques/
[Link]
DIRECTIONS
SELF-HYPNOSIS SCRIPT
Write one or more post-hypnotic suggestions or affirmations on the blank lines. Most of us respond very well to our own
voices, so it can be effective to record this script in your own voice. Read at a slow, even pace, and pausing between phrases.
A pre-recorded version that gives you time to insert your own suggestions is on the website: [Link]
[Link]
SCRIPT
Allow yourself to sit back or lay back and relax. . . Notice your breathing. . .Feeling the air coming in
through your nose gently and slowly. . . Exhaling slowly as if breathing out through a straw. . . Breathing in relaxa-
tion . . .Exhaling tension. . . Feeling the tension flow down and out of your body each time you exhale . . as with the
force of gravity. . . Letting go of the tension in your mind and body. . .. Giving yourself permission to relax. . . Know-
ing it is safe to relax . . There is nothing more important to do right now than relax and let go. . . Breathing, Relax-
ing. .. ..Feeling the support of chair or bed or floor behind and beneath you. . . Sinking into it, almost becoming
part of it. . . Arms and legs becoming heavy and warm or perhaps lighter and tingling. . . You may notice your eye-
lids becoming heavier and heavier. . . and closing gently as you relax. . .Allowing yourself to relax as much as you
want and need to for today . . .Going inside of yourself to the core of peace and calm that is always inside . . .More
and more relaxed. . .More and more comfortable with each passing moment. . .. .Breathing, relaxing, allowing, let-
ting go. . . As much as you want and need. . . Noticing how good it feels to be deeply, deeply relaxed
Allowing yourself to become even more relaxed if you choose as I count from one to twenty. . .You might
want to visualize a safe pathway or stairway or elevator taking you to an even deeper state of relaxation. . . .1. . 2 .
. 3. . 4. . . More and more relaxed, more and more comfortable . . . 5. . .6. . .7. . .8. . .Drifting deeper and deeper
into a state of relaxation. 9. . . 10. . .11. . . 12 . . .Noticing how good it feels to rest and relax. . .13. . .14. . .15. .
.16. . .Going as inside yourself as you want and need to today. . . .17. . .18. . .19. . .20. . .
This is a state and place where you can see and feel yourself for who you truly are, the truth about yourself
and your life. . . Allowing yourself to feel and understand deeply your inner goodness and strength and power to
change. . . Visualizing yourself calm and capable. . . Reminding yourself that. . .
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Repeating to yourself anything you want and need to hear today. . .And when you are ready counting back from
20 to 1. . .Feeling calm, but energized, alert, and fully awake at the number 1. 20. . .19. . .18. . .17. . .Bringing
back with you to the present the feelings of peace and confidence. . .16. . .15. . .14. . .13. . .Knowing you can re-
gain this state of peace and relaxation whenever you choose. . .12. . .11. . .10. . .9. . .Feeling energy begin flowing
through your body. . .8. . .7. . .6. . .5. .. .More and more awake. . .4. . .Moving your fingers and toes. . .3. . .Calm
and clear headed. . .2... Wide awake. . .1.
Writing Suggestions and Affirmations:
These are only examples. Phrases such as “I am learning,” “It is getting easier to” I am becoming” can be effective more
effective than “I am,” “I will,” etc. They allow for the natural process of growth and are less likely to be resisted by our
critical mind. Avoid negative statements like “I will stop wasting time.”
