FREE SELF HYPNOSIS FOR RELAXATION

You can easily and comfortably reduce stress and relax by learning to manage anxiety, slowing your thoughts and calming your mind. Here is a simple self-hypnosis technique you can do for yourself anytime, anywhere, by printing this page (Ctrl+P for windows, Command+P for mac).

DO NOT ATTEMPT THIS PERSONAL SESSION WHILE DRIVING OR OPERATING ANY TYPE OF MACHINERY! ENSURE YOU ARE IN A SAFE PLACE BEFORE BEGINNING!

You may hear sounds around you; sirens, people talking, etc. so use these sounds as white noise that will help your self- hypnosis. Don’t fight against them, simply hear them and let them go. And last, like learning anything new, you have to be consistent in your approach in order to get results. Hypnosis is science not magic; you need to make a concerted effort to learn this and do it a couple times a day for 3 to 4 days. Once you’ve mastered this, you can do it anytime and anywhere.

YOUR LIFE IS WHAT YOU THINK IT IS ALL DAY LONG—Ralph Waldo Emerson
  1. Find a quiet place to sit where you won’t be interrupted for at least 15 minutes.
  2. Take a deep breath and pick a spot directly in front of you slightly above eye level, and focus on it.
  3. While keeping your eyes focused only on that spot, take a breath in, feeling yourself grow more positive and relaxed as the air flows gently into your lungs. Hold this breath for a count of three and then relax, letting all the air and negative tension go out.
  4. Take another breath in, and gently push your feet against the floor, while tensing your thighs, calves and ankles. Feel yourself become taller in your chair and slowly let this breath out focusing only on the spot in front of you, and slowly releasing the tension.
  5. Now tense your entire body while holding another breath for a count of three. You’re doing great; now slowly release the breath and all the tension in your body and your mind.
  6. Focus on your spot as you breathe, and take in relaxation, strength and health with each breath in, letting all your stress and negativity leave with each breath out. You may feel yourself swaying a bit and your focus beginning to shift. That’s fine. Continue to breath and focus on nothing in particular.
  7. Now think of a pleasant scene, one that has meaning for you alone. It could be a beautiful place you’ve travelled to or time with loved ones. Anything pleasant at all. Imagine yourself there floating safe and comfortable, not a care in the world. This is your time, your space. Enjoy it completely with all your senses. Think about the positive emotion, the health benefits, the sense of well-being you feel while doing this easy and comfortable exercise.
  8. Continue to breathe and notice how your breath has become steady, slow and peaceful. 
  9. Count backwards mentally or out loud from 10 to 1. Each number back makes you relax even more. 10, 9 more relaxed 8, 7 even more relaxed, 6, 5, that’s right, 4, 3, 2, and one completely relaxed.
  10. Continue to breath for 20 more breaths, nice and slow.
  11. You can come out of self hypnosis easily by blinking your eyes three times. Shake your hands gently. Perfect. Now stretch feeling wide awake, rested, and wonderful. 
  12. You can re-enter the state of hypnosis easily at any time by following the above steps. Be well.  
  13. Call me if you’d like to continue on a deeper level with me individually or with a family, work or wellness group.  

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