Free Self-Hypnosis Scripts

An Introduction to Self-Hypnosis

Self-hypnosis is a wonderful tool that is both rewarding and a life-long asset. Whilst you may learn the techniques to resolve a current problem, self-hypnosis it is a process that once learnt, can be of use to you throughout your life. And best of all, it's FREE!

I have explained that all hypnosis is self-hypnosis. That is to say, you put yourself into hypnosis and the hypnotist simply guides you into that state. You listen to his words as he induces you into the hypnotic state, but you interpret them and react to them.

Once you have learned this technique of self-hypnosis, you can use it on a regular basis for fifteen or twenty minutes in the morning when you awake or in the evening before going to bed. In fact, you can use self-hypnosis at any time during the day; when you are on a bus or a train or even in the lift! If you feel stressed out in the office, go to the restroom, sit on the lavatory and meditate in self-hypnosis for three or four minutes and relax your mind and body. It is a great way to get frustration or anger out of yourself.

The best way to learn is to be taught
by a hypnotherapist whilst in hypnosis.

If you want to learn from Geoffrey, simply
make an appointment, contact us online or call (503) 246 7300.
It only takes one session to learn. See session costs.

Try it Yourself with the Following Free Scripts

We offer the following Free Scripts online. Click on any of the scripts listed below to view to your desired choice. We also make available PDF versions for all scripts so you can download them and share with others you feel would benefit from them.

Here are some self-hypnosis instructions and tips on how to create your own self-hypnosis MP3, CD or tape.

Weight Loss Script

Self-Hypnosis Instructions
All you need to do to create your own Free Self Hypnosis disc or tape is to read the following script into a digital recorder, tape recorder or mini disc. In order to get the best possible recording use these tips:

  • Take plenty of time
  • Speak slowly, for example say the word "slowly" as though it is spelt "slooooowleeee"
  • Try to lower your voice by half a tone, make it a little deeper than your normal speech
  • Leave plenty of pauses between each phrase
  • Pauses give the unconscious mind a chance to deepen the relaxation and for the conscious mind to become bored and drift off (a good sign of hypnosis)
  • When you see the dots....., this implies that you should leave a space of about 2-3 seconds
  • For a new paragraph, leave a silent space of 5 - 10 seconds
  • Add your own positive affirmations in the script wherever you can.
  • If you want, add your own music

Start

I have discussed with myself on a conscious level..that I want to REDUCE WEIGHT..and reach my ideal target of [X] pounds..by [ date ]...but I want to update my unconscious mind of that decision... I want it to know both consciously and unconsciously that it is now appropriate for me to REDUCE THAT WEIGHT and to shed [X] pounds. And that because I now want to...because it is my decision... my desire..to LOSE THAT EXCESS WEIGHT of [x] pounds..I will do so by following a few simple guidelines...

RULE 1* - I will eat my dinner early in the evening and I will allow 11 hours between dinner and breakfast. I will never eat after dinner...I will never go to bed on a full stomach...I will do my utmost always to allow three hours between dinner and going to bed.

RULE 2 - I will eat only three meals each day..I will never snack between meals..I will allow 5 to 6 hours between meals..

RULE 3 -  I will always sit down to eat..And I will always finish a meal when I am slightly less than full...I will never eat large meals...I will eat slowly and be aware of chewing and chewing and chewing my food before I swallow..

RULE 4 - I will eat breakfast every day containing protein..I will avoid all cereals for breakfast.. my mind will think of eggs for breakfast..or meats for breakfast...

RULE 5 - I will reduce the amount of carbohydrates eaten...I will avoid the "White Foods".. such as white flour and refined grains... white rice..white sugar and artificial sweeteners...Hydrogenated fats. And all products containing those White Ingredients...

RULE 6 - I will exercise regularly..each day.simply walking.walking for about 35 minutes each day..at a nice brisk pace.moving my arms .not running.just walking every day..15 minutes at a time..thinking thin..thinking as I walk of exercising arms and legs.burning carbohydrates...metabolizing. And walking whenever I can without using my car..walking up stairs whenever the opportunity arises. saying no to the elevator..

My stomach is getting smaller and smaller...with every day that passes.And naturally I will want to eat smaller and smaller quantities of food..I will remember that stuffed feeling I have after eating too much at Thanksgiving...I don't like that stuffed feeling..I will always leave food on my plate..far, far better to throw away the left over food..than to use myself as a human trash can...I am enjoying a new way of eating..very, very slowly.. always laying my eating utensils down between bites..and thinking only of the bite that is in my mouth.. ... and because I am only thinking of the bite that is in my mouth..I shall enjoy the taste of it much more..my taste buds become more sensitive.And I get a much greater satisfaction from each bite..I eat very.. Very slowly..I shall eat much less.But I do enjoy it more...fattening, sweet foods are repulsive to me. it always reminds me of a plate of granulated sugar..with thick sticky molasses poured over it..

I will reduce that excess weight bit by bit...day by day...week by week..until I reach my goal weight of [ x].and I know I will feel more energetic .And therefore I shall keep up my exercise ..the more I exercise.the better I feel. and the better I feel..the more I exercise. I am looking better. And I am feeling better.my clothes are getting looser. I feel good about myself. I walk more confidently. I smile more easily. Because I know that I am going to win...

Now I am going to imagine that I am going to go deeper into pleasant relaxation .... there is no limit to the level that I can relax .... I know that I have a right to enjoy a slim, healthy body .... this is my own body .... and I have a tremendous respect for it .... I have now chosen my ideal weight, and size for my body .... and I want to constantly .... visualize this ideal look as the real me .... I want every part of me to fully understand my overwhelming desire ... to reach and maintain this ideal size and weight .... ....now ....I picture and imagine that I am standing in a large pleasant secret room. where I come every day and relax. And enjoy being and feeling slim and attractive.. enjoy being the real me with my ideal figure.. .... I can imagine how my room is furnished ....I choose the colors of the walls .... the color of the rich soft carpeting .... and I notice that the wall is covered with a beautiful spotless mirror .... it is reflecting the beauty of the room ..... and it also reflects me .... I look so happy .... I am always my ideal size and weight when I enter this room .... and I come here often to become relaxed and happy .... I thoroughly enjoy posing .... and admiring myself ... in this large lovely mirror .... I admire my attractive body .... just looking at myself from a side view .... and enjoy knowing .... that this beautiful, attractive person is me .... I am thrilled and happy with the image of myself I see ....I now sit down in a very comfortable chair .... and look at my beautiful figure while seated .... I am growing very fond of this restful chair .... and as I sink back into its restful surface ....

I feel myself going deeper and deeper into trance .... I just feel terrific .... mentally .... physically and emotionally .... it's a wonderful feeling to BE HEALTHY.ENERGETIC.. .... TRIM .... and ATTRACTIVE .... and it's so easy .... and I may even wonder why I haven't done this before.... .... I look so good .... and I feel so good .... and I am good .... I am doing good things for myself.. .. because I deserve the best life has to offer me.... the process is going on right now .... and I am enjoying a new positive personality .... looking at myself ... admiring myself ... and knowing that the reason I .... LOOK SO GOOD .... and FEEL SO GOOD .... this is the result of my new respect for myself ... and love for my body. ..it is also the result of my new way of life .... my new eating habits .... ..... I eat only when I am sitting down .... I enjoy eating more than I've ever enjoyed it before .... because I enjoy the taste of my food more .... because I give my taste buds a chance to savor and enjoy every bite .... I take a bite of food into my mouth .... and I think only of the bit of food that is in my mouth ...I concentrate my entire attention on that one bite ....I feel the texture of the food .... I find that it tastes better in certain parts of my mouth than others ... I concentrate all my attention on that one bite of food I am chewing slowly .... and I enjoy every bit of taste it has to offer ..... finally I swallow it .... only then do I consider another bite .... I lay down my utensils in between each bite of food .... or if it is food that I hold.... I put it down in between each mouthful .... because I am eating so slowly so that I can enjoy every bit of taste and flavor of the food .... so I will find that my stomach soon has that stuffed feeling that I get after a huge dinner .... I STOP EATING IMMEDIATELY .... and feel extremely happy ....

I recall the tales about fool's gold .... inexperienced Prospectors used to find and collect it ... traveling many weary miles back to civilization .... hoping to sell it .... only to be disappointed and frustrated .... fool's appetite is just like fool's gold .... when I mistake it for real body need ... I am frustrated and disappointed as a result of eating .... Boredom is not hunger .... worry is not hunger.... disappointment is not hunger...and frustration is not hunger .... lack of love is not hunger .... these feelings are fool's appetite .... and I am certainly not a fool .... I know that fool's appetite cannot be satisfied by food .... because it is not real .... being deceived by fool's appetite only punishes my body .... heeding real hunger is natural and satisfying ..... because I understand this .... I will only eat when I am physiologically hungry .... physically hungry .... only when my body needs food and my body is showing it.... ..... back to that beautiful mirror in my secret room now .... and look at my beautiful body .... the real me ....I love the way I look .... and I find myself merging with this image .... more every day ....I am becoming this image .... I am much more confident now .... everyone is noticing how good I look ..... I find myself smiling more and more .... because I are feeling so good about myself ...I feel so happy that I am in complete charge of the way I feel ..... the way I eat .... the way that I conduct myself ... it is a wonderful feeling of control ..... I have reached an important fork in the road of my life today..I am standing at that fork..as I look down to that road to the left..I notice that it is cold, gray and unfriendly..the trees are barren of leaves and the grass has long been replaced by hard cold rock..a cold wind blows the mist and drizzle..it's a lonely, humorless, dreary read..this is the road of the overeaters and the bingers..as I turn from that road and look down to the road to my right.I see a wonderful road.the sun is shining in a rich, deep, blue shy..the trees are full of leaves and the grass is lush and green..this is the road of the healthy eaters..this is a bright, Jolly, cheerful road..full of optimism and health..as I begin to walk down this road..a gentle breeze caresses my body..I am walking down the road to a longer. Healthier. Happier life..with each step I take I feel better, more alive, more cheerful and optimistic..I feel great...EMERGE

End

*The RULES have been extrapolate from a book on weight reduction called "Mastering Leptin" by Bryon J Richards (ISBN 0-9727121-0-0) which is excellent and we recommend reading it.

Note on safety
On completion of the recording you have a Self-hypnosis tape ot disc. It instructs you to close your eyes. Do not play it when you are driving, operating machinery or at any other time when you full attention is required. It is always better to visit a hypnotherapist for your first self hypnosis session and then try any scripts at this site. You use these scripts on the understanding that you and you alone accept solely responsibility for their use and any effects indirectly or direct therefrom.

Multi-Purpose Self-Hypnosis Script

Self-Hypnosis Instructions
All you need to do to create your own Free Self Hypnosis disc or tape is to read the following script into a digital recrder or tape recorder or mini disc. In order to get the best possible recording use these tips:

  • Take plenty of time
  • Speak slowly, for example say the word "slowly" as though it is spelt "slooooowleeee"
  • Try to lower your voice by half a tone, make it a little deeper than your normal speech
  • Leave plenty of pauses between each phrase
  • Pauses gives the unconscious mind a chance to deepen the relaxation and for the conscious mind to become bored and drift off (a good sign of hypnosis)
  • When you see the dots....., this implies that you should leave a space of about 2-3 seconds
  • For a new paragraph, leave a silent space of 5 - 10 seconds
  • Add your own positive affirmations in the script wherever you can.
  • If you want, add your own music

Start

Make sure you are sitting comfortably...spine upright...and no limbs crossed....

Take a deep breath in through your nostrils......hold it as long as you can....then out through your mouth, and say to your self, 'relax'..... Take another deep breath, and hold it as long as you can......again while exhaling say to yourself the word, 'relax'....Now become more aware of your body.......notice any tension in your face....allow the muscles in your face to become limp and relaxed.... Relax your jaw....feel any tension remaining in this part of the body.....slip gently away...leaving your muscles very limp.....comfortable ...and relaxed....

Allow this feeling of relaxation and comfort to flow slowly downwards through your body...all the way from your head down to your toes....feel your shoulders, then your arms and then your legs go limp and lazy....very comfortable...very relaxed....

Now focus your awareness on your breathing...imagine you can see the air going in and out as you breathe...imagine you can see it in color.... as it goes in through your nostrils...down to your throat and into your lungs...and then out again.....feel as though the air is doing all the work....the air is breathing you....imagine you are breathing in pure healthy energy...each time you inhale....you are taking in from the Universe all you need....each time you exhale you are releasing all that you do not need....each time you exhale you are releasing any tension in your body...you are now able to energize yourself whenever you desire....you just feel yourself breathing in pure...healthy energy...feel it circulating through your blood stream....to every cell in your body....every organ....every gland....every cell in your body is functioning in a rhythmic healthy manner...PAUSE

Now imagine you are standing at the top of a wonderful white marble staircase.....a staircase with marble balustrades on either side.....you are going to walk down this marble staircase by counting one down to ten....and each step you take you will say to yourself inwardly and silently the words 'deeper relaxed'....now imagine putting your right hand on the right hand balustrade.....feel this cool smooth marble...keep you right hand on the balustrade as you go down the stairway..... here we go....one, deeper relaxed....two, deeper relaxed.....three...four ...feel a warm summer breeze on your cheeks as you walk down ......five...six...seven...every step you take you feel yourself going deeper and deeper..... totally relaxed....eight...nine...ten...PAUSE

Now imagine taking six paces forward, and stepping into a garden of your own imagination.....a garden which is a special place to you.....where you feel safe and totally protected.......a garden which you might have visited when you were a child .......or a garden which you invent in your mind now......image it's is the height of summer and you can feel the warmth of the sun on your back...everywhere are tall trees with green leaves and you can hear the birds singing in the branches...Move through your garden....take your shoes off and walk along the beautiful cut lawns.....feel the soft dewy grass beneath your feet....walk across to the large herbaceous borders full of wonderful and colorful flowers in bloom.....and just beyond is a large bed of roses all in bloom....bend down and smell the fragrance of you favorite rose.... And then you come across a small mountain stream with babbling clear summer water....bend down besides the stream.....cup your hand.....fill them with the clear and cool summer water....and take it to your lips .....................and drink.....and now go over to a comfortable canvas 'Directors' chair by the stream.....sit down and give yourself a few moments to look around the garden of you imagination.......allow your mind and body to drift deeper and deeper into the wonderful hypnotic state....PAUSE

Now imagine getting up from you comfortable chair and going into your power spot......this is you inner sanctuary.....your secret place which only you can find - in the garden of your imagination.......no one enters here except by invitation from you......this is a very special place which might be behind a tall brick garden wall.....and you enter through a special green door which only you can unlock......or it could be hidden by a tall yew hedge or whatever your imagination prefers....so enter now, enter your power spot....and here your power spot represents or looks like some wonderful place you remember...from childhood or of recent times....a place which holds happy memories for you.......a place where you can relax completely, so allow your self to sit or lie down on something really comfortable....PAUSE

In this deep relaxed state you can enter the depths of your unconscious mind.....and bring about any changes you desire.......changes that will be for your benefit and have a lasting influence on your belief systems and your day-to-day life......this is the place you can access all the belief systems that in the past and now govern your very being....this is the place you can heal yourself......or ask for help from friends or relatives or divine guidance.....or ask in some historical figure, like Franklin D Roosevelt, or Churchill or Mahatma Ghandi.......tell them your problem and seek their guidance.......enjoy this personal power spot and take a few moments so that your unconscious mind can dwell here and embrace the power of the mind.......

And when you are ready...and in your own time....bring yourself back into the room and open your eyes.....and feel fresh and relaxed from the deep rest you have had.....imagine your eyes are bathed in cool mountain clear water....which is awakening you and making you feel refreshed....now open your eyes...and have a good stretch.

End

Note of safety
On completion of the recording you have a Self-hypnosis tape ot disc. It instructs you to close your eyes. Do not play it when you are driving, operating machinery or at any other time when you full attention is required. It is always better to visit a hypnotherapist for your first self hypnosis session and then try any scripts at this site. You use these scripts on the understanding that you and you alone accept solely responsibility for their use and any effects indirectly or direct therefrom.

 
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