Following is a script to produce self hypnosis. It is designed to help you improve your physical, mental, emotional and spiritual health and produce more successful life experiences. You can either record and play it back, or ask someone to read it to you. I will produce an MP3 file and send it to you on request.
When you are ready to use it turn off phones, TV, computer or any other potential distractions. You may lie down or sit in a comfortable chair. Read the script with a slow and steady pace, pausing for a moment at commas and semicolons. While listening to it allow yourself to create the visualizations, including other sensory information that may come to you. If you should fall asleep that is OK, you can return to it whenever you feel more rested or just plain curious about what the subject was when you mentally checked-out.
Take a deep breath and slowly let it out as you close your eyes.
Now breathe normally and put your attention on the toes of your feet. As you do so, imagine that your toes are feeling relaxed, loose and a little bit numb. Wait for a few moments while the relaxation takes hold and moves into all parts of your feet, ankles, and up into your calves, feeling loose and limp. Now it is moving up, past your knees and into your upper leg and hips; feeling loose and limp.
You are safe and secure. You are in control. If you become alarmed by something you can return to full consciousness.
Feel the relaxation moving up into your pelvis and lower abdomen; into your diaphragm and chest. Your heart rate and breathing are slowing, down, down, down. As your breathing and heart slow, so do your other body processes.
Now the wave of relaxation is moving into your neck, head and scalp down into your arms and down into your hands. Scanning your body from your forehead down to the tips of your toes, you notice how relaxed you feel, as you let yourself slow down, down, down.
Your mind is becoming focused on your unconscious mind, spirit or higher self; while going down, down, down.
Now imagine that you have in front of you a beautiful red rose. You reach out and touch it. The red is warm, bright, vibrant and full of life’s energy. The rose peddles are soft, comfortable to your touch. The fragrance is sweet and enjoyable. The rose is a symbol of life’s grace, beauty and love.
Now imagine the rose is replaced by a ripe orange fruit. The fragrance of the orange is sweet and inviting. You imagine that can taste the juice and feel it filling your mouth with pleasure. The orange juice makes you feel even more relaxed; full of physical, mental, emotional and spiritual strength.
Now imagine the orange is replaced by yellow candle with a merry yellow flame dancing on the wick. The yellow flame is comforting, warm, and relaxed. It is strengthening your senses, feelings and perceptions. You feel the powerful yellow light inside you.
Now imagine that you are next to an evergreen pine tree. You reach out and touch the soft green needles, you smell their fragrance, feel their waxy skin. You know this tree will continue to grow and thrive; as you will too. The tree is designed for order, balance and habitual actions that protect it. You are too. Green improves your physical, emotional, mental and spiritual alignment with your higher self; the real you. You can develop new and improved habits which will contribute to your health and well being.
Now imagine the tree is replaced by a large grape vine holding bunches of fat sky blue grapes, ripe and ready for picking and eating. Thinking about the blue grapes causes your mind to perform in a more orderly way, bringing more inspiration and creativity into everything you do. You are at peace and can successfully deal with whatever challenges you face.
Now imagine that the grape vine is replaced by a plum tree, filled with indigo blue fruit, ripe and ready for harvesting. Indigo blue tells you that your self-concept, intuition and psyche are becoming more perfectly balanced with your spirit or higher self. You are what you came to this life to be. You are a wonderful, intelligent, loving and powerful person who is a role model for your family, friends and associates. Indigo blue is your doorway into the spirit world and all that it is.
Now imagine that the plum tree is replaced by beautiful violet colored flowers. Drawing closer you smell their special fragrance. Violet represents your spirit or higher self. Violet also represents the doorway to the unseen portion of the energy spectrum, and the doorway to all positive life changes.
Violet represents the potential for correction and improvement, to help you deal life’s challenges.
Now imagine that in front of you is a golden 10 step stairway leading down to a beautiful field of grass and a sparkling lake. See and feel yourself going down the stairway. Step number 10; 9; 8; 7; 6; 5; 4; 3; 2; and 1. On your left you see a babbling brook that empties into the lake, bringing freshness to its waters. You stroll to the lake, remove your shoes and dip your feet into the cool clear water. It feels so good. Refreshed you leave the water, dry your feet, put on shoes and walk to a nearby cave that is brightly lit by an unseen light source.
Now imagine that inside the cave is a full length mirror.
This is a magic mirror. In it you can see all of yourself, your physical, mental, emotional and spiritual selves. Each is distinct and full of detail. Everything about you is there for you to change as you desire. What would you change and improve?
Mentally snap your fingers and the changes you desire appear and become part of the new you. You are more comfortable, your mind is focused and creative; your emotions are balanced.
Now it is time to exit the cave and return to the golden stairway.
You begin to climb the stairs with an increased sense of energy and aliveness. Upon reaching the 10th step you will feel more refreshed than you ever thought possible. 1; 2; 3; 4; 5; 6; 7; 8; 9; 10.
Now appearing in front of you again are the violet colored flowers. They remind you of your connection to wisdom, spirit or your higher self.
As you admire them they are replaced by indigo colored plums. They remind you of your newly balanced self concept, psyche and much stronger intuition.
The plums are replaced by light blue grapes that enable clear thought, greater inspiration and creativity.
The grapes are replaced by the green pine tree, enabling more balanced and orderly habits.
The pine tree is replaced by the brightly lit yellow candle with its dancing yellow flame illuminating your senses; perceptions and feelings.
The candle is replaced by the orange, inviting you to peel and enjoy it while you gain energy, strength and power.
The orange is replaced by the red rose, so soft and fragrant. It reminds you how beautiful you are, inside and out. You are a treasure to behold and share with the world.
Now you are returning your attention to the tips of your toes, starting to regain a more normal feeling. You feel the wakefulness and energy moving through your feet and ankles, into your calves and knees. It advances into your upper leg, hips and pelvic region. Now it moves up into your abdomen and into your chest. Your heart and breathing rate are returning to your normal, adding more energy to you entire body. You feel your neck, head, scalp and hair returning to their normal condition and feelings.
You open your eyes, gently stir and stretch, recalling the events and experiences you had on your colorful journey. Whenever you are ready you can return to your normal activities.
I suggest that you take this colorful journey every day or evening for at least the next 21 days and return to it whenever you feel the need. Please tell me how it worked for you.