Relax for Change Hypnosis Ebook For Self Recording

Its easy to record one of these relaxation scripts as they are, or with modifications of yo r own to make them !personal" Since these scripts are written in the first person yo can personali#e them by adding yo r name in place of !I, or by changing some wording that more specifically reflects yo r interests and experiences" $here is only one preca tion... NEVER listen to a hypnosis script while driving or operating machinery (including lawn mowing or snow shoveling!)

Copyright 2011 All rights reserved. Relax for Change Hypnosis, Eve M. Hady, C.Ht 1

Contents !&nce pon a time""" (ll Hypnosis is Self Hypnosis )hats happening* Elements of a great self,hypnosis script ( %reca tion and an Enco ragement Scripts %rogressi.e Relaxation Script Relie.e Stress Script Sleep )ell Script 2ast Comments

%age ' ' + / 0 1+ 13

&nce 4pon a $ime""" If yo r parents read yo bedtime stories that started with !&nce pon a time5, yo might remember how easy it was to fall asleep before the end of the story" 6o r parents may not ha.e reali#ed they were sing self,hypnosis, b t, setting the stage for yo r conscio s mind to be distracted with images, while yo r body co ld relax deeply and make its way to restf l sleep, is exactly that" (nother example of this feeling is that of daydreaming" )e e.en say someone is !entranced if theyre preocc pied with one thing to the excl sion of e.erything else" )ho hasnt dri.en across town, arri.ing safely at their destination, and then reali#ed yo dont know how yo got there7 8ot to worry" 6o r s bconscio s knows how to dri.e, (89 the most familiar ro te for getting yo there7 &r maybe yo know someone who is an a.id reader" Riding a b s, or in a noisy room, they are obli.io s to any distractions""" ntil someone calls their name" $his is the perfect example of self,hypnosis7 ( total foc s of the conscio s mind, with deep relaxation of the body, to the excl sion of s rro nding so nds" (ll Hypnosis is Self Hypnosis $he experience of hypnosis in daily li.ing is a common one" )e go in and o t of !trance at least twice a day : once when entering sleep; and once coming o t of sleep" $he feeling yo experience < st before falling into deep sleep is called hypnogogic state" Its a state of heightened awareness, b t with a sense of comfort so complete that yo < st dont want to mo.e" 6o re probably aware of night noises in the ho se, b t feeling so comfortable yo allow yo rself to gi.e in to the call of sleep" )hat abo t waking p* %erhaps yo .e noticed that la#y !It feels so good to be here feeling when waking p on a Sat rday morning" $he ho sehold noises may be beginning to occ r" 6o know there are many things on yo r !to do list today, and yo ll get to it"""later" 6o are aware of s rro ndings, yet deeply relaxed and in s ch a relaxed state" $his is called the hynopompic state"

Whats Happening =rain researchers generally agree that there are fo r le.els of brain acti.ity and they are meas red in cycles per second >cps?" 1" =eta is f ll conscio sness at 1-,+@ cps $his is a .ery acti.e state" $he brain is b sy , perhaps engaged in an arg ment or stressed o.er missing a deadline" A" (lpha is the dream state, where mental restoration takes place" (t 3,1- cps it is considered a !light le.el of trance" (lpha wa.es are slower" If yo re a parent this is the comfortable feeling after p tting to bed a cranky toddler" '" $heta is a medi m to deep relaxation, and is a considered the ideal le.el to reframe e.ents in the s bconscio s mind" Cps rate is -,B" $his is when yo start .is ali#ing yo r next .acation7 +" 9elta, 1"-,+ cps, is f ll sleep to deepest sleep" Here is where physical and cell lar restoration takes place"

)hat does that mean to yo * It means that the deeper relaxed yo can get the more efficient yo r script will be" It is possible to be deeply relaxed and still be conscio s of the so nds aro nd yo " $he more relaxed yo are, howe.er, the less yo will care what those so nds are" So, somewhere between (lpha and 9elta le.el of brain acti.ity is the perfect place to relax ,, the le.el of relaxation that has been called the !mid,day power nap" Fifteen min tes of t ning o t and t rning in can be a mini,.acation, witho t lea.e time, and for free7 If all hypnosis is self hypnosis, then no one knows better than yo what and how to say what yo need and want to hear" So for those who wish to write their own self,hypnosis script, the following Elements of a Creat Hypnosis Script can g ide yo " &r feel free to modify these scripts with yo r name, where appropriate, or other s ggestions for relaxation"

Elements o! a "reat Hypnosis #cript 1" =reathing exercise , to begin the relaxation process A" Ind ction : relaxationDdistraction a" %rogressi.e relaxation is a good one" '" (ppropriate s ggestion : Imagination is the key a" (lways word in the positi.e" b" %aint pict res for the s bconscio s" +" 4se some relaxing backgro nd m sic, if yo like" !. &ptional se of positi.e affirmations to reinforce the message" /" Reawaken or drift off to sleep"

( %reca tion and an Enco ragement First, 8EEER 2IS$E8 $& ( RE2(F($I&8DH6%8&SIS SCRI%$ )HI2E 9RIEI8C, &R &%ER($I8C G(CHI8ER67 %ERI&977 Second, yo cant do it wrong" Really" $here is no need to be fearf l or anxio s abo t writing a self,hypnosis script, or modifying and personali#ing these scripts" Since the s bconscio s mind will simply re<ect any s ggestion that doesnt agree with yo r personal code of ethics" H st ha.e f n with it7

So Here 6o Co""" E8H&67

9isclaimerI $he relaxation scripts in this book are intended for pleas re and entertainment" (ltho gh hypnosis is a .al able healing modality, we make no claims abo t the o tcomes for any indi.id al sing these relaxation scripts"

%rogressi.e Relaxation 8oteI the ; represent a 1 second pa se" the ,, represent a A second pa se" $he spacing between paragraphs represents a ' second pa se" >$his is not a hard and fast r le7 4se yo r own < dgment as yo record" It is important, howe.er to se a slower than normal pace when speaking"? 4se this process by itself, or as an ind ction to the Stress or Sleep scripts that follow" Remember 8EEER to listen to a relaxation while dri.ing or operating machinery7 =eginning with the breathing exercise, I inhale thro gh my nose on the co nt of +, ', A, 1 and hold for -, +, ', A, 1 co nt" Repeating twice more" )ith the third exhale I notice there is a golden light or energy that I .is ali#e gently coming in thro gh the top of my head" I find the light or energy is .is ally comforting; and it allows my mind to become foc sed; and clear" (s I allow the light to mo.e thro gh my body it begins to relax each set of m scles in t rn thro gho t my body and inf ses into my mind the feelings of safety,, sec rity,, deep relaxation,, and especially a sense of well being,, that will mo.e gently thro gh e.ery m scle, ner.e, and cell in my body" Starting with my head, and neck,, each breath I take will ca se my relaxation to deepen" I en<oy these feelings and sensations and nderstand that the deeper I go the better I feel,, and the better I feel the deeper I go" Since all hypnosis is self hypnosis,, my ability to create the desired o tcomes is by my own choice,, and I now choose to relax from head to foot" 8ow the energy or light is beginning to mo.e down into my head I see the small m scles in and aro nd my eyes becoming relaxed,, so relaxed my eyes feel as if they < st cant stay open" I co ld open my eyes if I wished to do so,, b t I now reali#e that keeping my eyes closed is of great benefit beca se there are fewer distractions" (nd with the small m scles in and aro nd my eyes being deeply relaxed, it is easy for me to en<oy the feelings of relaxation,, as all the m scles in my head release the tension they hold, e.en witho t my noticing,, $he large <aw m scles become so relaxed that my <aw may drop slightly,, the light or energy will flow into my throat "

and neck m scles, which will pro.ide a comfortable and noticeable release of tension" (s the light or energy begins to mo.e downward into my sho lders and arms, I begin to really en<oy the sensation of release,, as the m scles become loose,, and elongated,, as I contin e to notice my breath,, allowing the breath to lead the way,, into gentle, deep relaxation" (s I concentrate now on the torso,, and begin to notice the sensation of the light or energy,, I wondering what it wo ld be like to see, in my minds eye, all those m scles and tiss es becoming soft, and loose,, limp and relaxed"" and seeing too how the tension,, flows p to the s rface, and o t,, gently, with each exhale,, feeling the relaxation spread into my abdomen,, and pel.is" (nd knowing that I am being held by the chair,, comforted by the knowledge that I am safe,, sec re,, and more relaxed than e.er before" Feeling myself become more comfortable with each inhale,, and more relaxed with each exhale,, releasing and letting go,, gently into the ni.erse, where it will be recycled in the most perfect way" Contin ing the progression of that sense of well being,, allowing the light or energy to flow into my thighs and cal.es,, and imagining again as it soothes and smoothes the tensed m scles into soft,, pliable,, and loose,, and allowing the gentle hea.iness in my legs as they < st sink down, limply,, and yet with deep comfort" (nd then as I mo.e the light or energy into my feet,, I notice a calm,, a peace,, as if there are filters at the end of my toes,, where any stress or tension is released into Gother Earth who will recycle it in the most perfect way" 8ow I can begin to mo.e the energy or light p the back side of my body,, into the backs of my cal.es,, thighs,, b ttocks (nd recogni#ing the sensation of release,, as the flow of relaxation,, as the feelings of comfort en.elope my physical being" (nd noticing how all the m scles in the back of my body conform to the chair Im sitting on,, how the chair embraces me,, as the Earth embraces s all,,,

It is easy for me to relax the m scles that crisscross my back,, and notice the flow of relaxation as it mo.es into my arms,, relaxing and releasing any stress or tension,, as if there were filters at the ends of my fingers,, noticing how the tension or tightness flows o t thr the filters,, and the comfortable relaxation flows thro gh my sho lders,, my neck,, and into my head" (s I contin e to create the peace and deep relaxation that is mine for the asking,, the m scles in my throat, face, <aws again experience that total and complete sensation of deep peace"

>%a se for A min tes" Jeep the m sic playing"?

(llowing the light or energy to lea.e thro gh the top of my head,, going o t into the ni.erse,, taking with it any stress, and tension,, lea.ing behind only the healing,, the deep sense of well being,, the relaxation,, and filling me with a knowing that all is well in my world" >&ptional (ffirmations? I am free to choose health, and well being" I can create the peace I wish to ha.e" Gy life is filled with <oy and goodness" 9eep relaxation is a stepping stone to great happiness" I will say yes to all the good that is offered" 2o.e and <oy s rro nd me daily" Reawaken

$his sho ld be spoken in a K icker pace than the pre.io s part of the script"
I will drift off to sleep after listening to this relaxation, and awaken at whate.er time I need to awaken" It may be a good and long nights sleep,, or it may be for an appointment that is pending" I will feel rested, refreshed and renewed,, f ll of .ibrant energy,, and an awareness of the renewing power that I possess within"

>&ptional posthypnotic c es?

$he next time I choose to relax deeply, I will do so with confidence, and ease,, going deeper and feeling more comfortable with each experience"

9isclaimerI $he relaxation scripts in this book are intended for pleas re and entertainment" (ltho gh hypnosis is a .al able healing modality, we make no claims abo t the o tcomes for any indi.id al sing these relaxation scripts"

Hypnosis !or #tress Relie! L ick, name the single most per.asi.e ca se of heart attacks in the 4"S" Right,Stress7 Since the body cant tell the difference between !good stress >e stress? and !bad stress >distress? we may be ca ght in the p and down mo.ement of o r niK e lifestyles" $he body will react the same whether yo ha.e < st got the <ob of yo r dreams, or lost it" (nd the one thing that will diminish the negati.e in both of those experiences* 6ep , 9eep breathing" Simple as that" Ins fficient oxygen intake to feed brains and cells has been linked to many degenerati.e diseases" It can also increase asthma, fatig e, insomnia and other ailments" $ry this script as a short !time o t" (nd dont forget the deep breaths7

Stress Relief ScriptM 8oteI the ; represent a 1 second pa se" the ,, represent a A second pa se" $he spacing between paragraphs represents a ' second pa se" >$his is not a hard and fast r le7 4se yo r own < dgment as yo record" It is important, howe.er to se a slower than normal pace when speaking"? 4se this process by itself, or with the %rogressi.e Relaxation script on page /" Remember 8EEER to listen to a relaxation while dri.ing or operating machinery7 =eginning with the breathing exercise, I inhale thro gh my nose on the co nt of +, ', A, 1 and hold for -, +, ', A, 1 co nt" Repeating twice more" (nd with the third exhale, I nderstand that hypnosis or trance is a process of holding on and letting go,, a raindrop may cling to a leaf for some time before its ready to let go,, $here maybe some tension I need to hold on to for awhile,, (nd I now allow myself to attend f lly to any tension or discomfort Im feeling,, and my nconscio s is learning how to let me be more comfortable now" Its important too to stay in control,, and Im learning how to let go of some of the ordinary restricti.e control that I ha.e imposed pon myself, and gain control at a m ch deeper le.el,, =eca se I can accept now, the idea that I ha.e the freedom,, %

to choose to relax and feel balanced and centered,, or accept the idea that I can learn something important now" History has shown that its easier to learn in a relaxed state,, and it seems like a .ery nice way to relax by going into trance,, Since I already know how to dream,, to drift,, off into a deep sleep and wake p later and reali#e,, that I.e dreamed something .ery important" Sometimes I remember what I.e dreamed .i.idly,, sometimes only partially,, and other times I ha.e no idea what the nconscio s is doing and learning" 6et I know that I.e learned so many things" 2ike learning at a yo ng age to add two n mbers togetherI - and - make 1@,, + and / make 1@,, ' and 3 make 1@,, and A and B make 1@,, it seems there are so many ways to get the same thing" (nd while learning to add was important, so is learning to s btract,, to get rid of what I no longer need" Soon I co ld m ltiply n mbers together,, a speedier way of p tting things together,, (nd di.ision , an e.en faster way to get rid of what yo dont want" For e.erything there is a season,, $here is a time to hold on and time to let go" (nd when the lea.es begin to let go of their branches,, in order to make room for fresh new growth in the Spring,, Its like a renewal,, )atching a leaf drift off a branch and fall,, slowly,, down to the gro nd,, knowing that as it floats thro gh the air with the greatest of ease,, it will ease its way down to a safe resting place" = t if I were a caterpillar on a leaf, perhaps I wo ld see things in a different way,, 2ooking down on the rest of the forest,, e.erything wo ld seem so m ch smaller,, )ith animals sc rrying aro nd, seeming so b sy, so m ch in a h rry,, I might want to tell them to slow down, yo mo.e too fast,, got to make the morning last,, (nd all the pathways thro gh the woods wo ld be like a ma#e,, I co ld see them all,, where they start,, where they end,, where they meet,, and how many ways there are to get from one place to another" (nd sooner or later I wo ld < st let go from that tree,, and float on a leaf, riding gently on the soft bree#e, riding it easily,, drifting easily and comfortably all the way down,, and not needing to notice how nicely that leaf s pports my body; b t I 10

might feel .ery light; almost weightless,, or it might feel like a comfortable hea.iness,, or a soothing warmth,, drifting f rther and f rther down,, or not feeling my body at all as I relax now" Jnowing that I ha.e all the time I need,, Since time is a paradox anyway,, ha.ing eno gh time,, or too m ch time,, b t dont we each ha.e all the time there is*,, (nd right now is my time,, beca se there is nothing else to do right now,, nothing to attend to, except my own comfort" 8ow when a caterpillar is ready to mo.e on, it crawls on a b sh and begins to spin a cocoon,, (nd I ha.e to take that time to go inside myself and prepare for that next step,, )hat is it like to nestle comfortably and easily in that cocoon , sort of like being somewhere in the middle of nowhere; being here and not here at the same time,, In the middle of nowhere yo can let go of do bt,, let go of worry,, of demands,, and press res" Gy nconscio s knows exactly how to take me there,, theres nothing I need to do,, I dont e.en ha.e to notice that total balance; that eK ilibri m; as my nconscio s can create it with my own internal s pport" $here is no one to K estion, critici#e, e.al ate or < dge me now,,(nd no one to intr de on my comfort and freedom,, &f co rse there is no need to go in any direction,, or do anything in partic lar" I am free to do anything at all,, from this pri.ate and protected space I can see for miles and years in any direction" (ll the wisdom, the answers and sol tions,, all the pieces of the p ##le come together here,, like waking from a dream and things that were so m ddled and tangled seem so clear now" Here in the middle of nowhere ,, I might look behind me and remember a <oyo s time from childhood,, (nd then I co ld really appreciate and lo.e that child" &r it might be o t in front of me and set p my f t re,, as a stage crew might set the stage for a play,, &r I co ld simply =E,, present in the present to gi.e myself that present of sa.oring the present" &f co rse the caterpillar comes o t of the cocoon and is transformed" $o lea.e behind the cocoon and emerge as a bright, bea tif l b tterfly,, like a rainbow of many colors" (nd the caterpillar knows, as I know, when its time to let go of what I no longer need,, its easy to gain that new freedom,, beca se a b tterfly can fly 11

high abo.e the trees,, e.en from one tree to another with ease of mo.ement, s ch flexibility,, and see from so many different perspecti.es" 2earning is like planting a seed in a garden" E.eryone knows that yo can p t that seed into the gro nd, co.er it with soil, and pro.ide it with water and s nlight,, From that point on, howe.er there really isnt m ch else yo can do, except p ll away the weeds that might choke its growth" = t yo cant sit there and tell it how to grow,, digging it p to check on it e.ery day wo ld certainly dist rb the process" (ll yo can do is tr st the wisdom of that seed to take no rishment from the en.ironment, at the right time, to germinate, to take root,, and one day Ill see the res lts,, and Ill know that some .ery important work has been going on beneath the s rface all along,, (nd that work will contin e,, as the roots spread,, take firmer hold, and my plant grows stronger, each day,, H st as I know my nconscio s will contin e to work and learn for a long time after these seeds ha.e been planted"

>%a se for two min tes" Jeep the m sic playing"? >&ptional (ffirmations?
I am free to choose health, and well being" I can create the peace I wish to ha.e" Gy life is filled with <oy and goodness" 9eep relaxation is a stepping stone to great happiness" I will say yes to all the good that is offered" 2o.e and <oy s rro nd me daily" Reawa$en $his sho ld be spoken in a K icker pace than the pre.io s part of the script" I will drift off to sleep after listening to this relaxation, and awaken at whate.er time I need to awaken" It may be a good nights sleep,, or it may be for an appointment that is pending" I will feel rested, refreshed and renewed,, f ll of .ibrant energy,, and an awareness of the renewing power that I possess within"

12

>&ptional posthypnotic c es?

$he next time I choose to relax deeply, I will do so with confidence, and ease,, going deeper and feeling more comfortable with each experience"

MGodified from a script by Carol Sommer

9isclaimerI $he relaxation scripts in this book are intended for pleas re and entertainment" (ltho gh hypnosis is a .al able healing modality, we make no claims abo t the o tcomes for any indi.id al sing these relaxation scripts"

13

Hypnosis !or #leep Gost e.eryone has a problem getting to sleep or staying that way, at one time or another" If the problem becomes chronic, yo sho ld see yo r doctor to be s re there isnt an organic reason that is ca sing the sleeplessness" (ss ming there isnt a physical problem, this relaxation co ld be helpf l" Sleep depri.ation has become one of the most per.asi.e health iss es that face (mericans" )ere bombarded with commercials for sleep aids in the form of a pill" = t what if we co ld control o r sleep as easily as !taking a deep breath5 It may not be K ite that easy since the acti.ities of o r daily li.es directly affect the K ality of sleep we get each night" )hen o r experience d ring wakef lness incl des worry, tension, anxiety, or emotional t rmoil, o r sleep time will be filled with those things" Since the s bconscio s mind is where e.ery experience we ha.e >and the emotions that s pport them? are stored, it makes sense that a challenge we ha.e d ring the day wo ld be re.isited when the body is ready for rest" $he opposite is also tr e" $here are memories of pleasant experiences, and good nights of sleep stored in the s bconscio s mind as well" )hy not incl de those aspects of memory in the script as well* Feel free to incl de any personal s ggestions into the script below" (gain, be s re to word them positi.ely"

Sleep )ell Script 8oteI the ; represent a 1 second pa se" the ,, represent a A second pa se" $he spacing between paragraphs represents a ' second pa se" >$his is not a hard and fast r le7 4se yo r own < dgment as yo record" It is important, howe.er to se a slower than normal pace when speaking"? 4se this process by itself, or with the %rogressi.e Relaxation script on page /" Remember 8EEER to listen to a relaxation while dri.ing or operating machinery7 =eginning with the breathing exercise, I inhale thro gh my nose on the co nt of +, ', A, 1 and hold for -, +, ', A, 1 co nt" Repeating twice more" (s I begin to relax into the feeling of comfort I reali#e that I am in control of my tho ghts, and that they do not control me" =eca se of that I close my eyes and begin to .is ali#e where those tho ghts will go,, and experience those feelings of confidence,, competence,, and being in control" (nd I can begin to experience the sensation of deep relaxation that will lead to sleep" 1

I may find a deep and restf l sleep is < st nder the s rface" If I begin to imagine all the myriad of f nctions that my body is performing right now at the perfect le.el"""breathing,, heart rate,, temperat re,, blood press re ,, and I dont ha.e to e.en think abo t those things conscio sly" Gy body and brain working together to create the perfect sleep experience for me now" (nd as I drift into that most relaxed state of letting go,, allowing images to appear,, and not needing to do anything at all,, I know that I can create a comfortable and restf l sleep experience too" If someone asked N)hat if yo were to !sleep like a baby tonight*N I might ask myself !)hat does a baby know abo t sleep* 6et the answer is most likely within the baby,, and it is within me too,, since I was once a baby" (nd yet forgetting to remember how it was to be a baby is a s al part of becoming a grown p,, b t it is still s rprising to notice how many things are remembered,, in the deeply relaxed state" 2ike the color of balloons" Red, yellow, bl e and e.en p rple,, balloons of .ario s colors,, si#es,, shapes" 8oticing that the colors are niK e,, and yet inside are the same" $he same,, and different at the same time" =eca se its whats inside that co nts,, and co nting balloons of different colors is a pleasant and peacef l experience too" %erhaps sooner than I know Ill notice the balloons floating p and away,, into the atmosphere,, taking with them any worries,, concerns,, and iss es,, and I can allow those balloons to float away,, beca se I know that feeling peacef l and calm is a wonderf l o tcome" Imagining, now, the release of those worries,, concerns,, and iss es is as easy as letting go the a balloon" I can gi.e myself a dream too" ( dream of great importance,, or a dream of nderstanding" Jnowing that dreams are .isions,, and .isions are creati.e,, and creati.ity is the bo ndless way my s bconscio s mind speaks to me"

>%a se for two min tes" Jeep the m sic playing"?

>&ptional (ffirmations? 1!

I am able to sleep and rest f lly" 9reams gi.e me great wisdom" I can create the peace I wish to ha.e" Gy life is filled with <oy and goodness" I am capable of creating a restf l night experience" 9eep relaxation is a stepping stone to great happiness" I will say yes to all the good that is offered" 2o.e and <oy s rro nd me daily"

Reawaken

$his sho ld be spoken in a K icker pace than the pre.io s part of the script"
I will drift off to sleep after listening to this relaxation, and awaken at whate.er time I need to awaken" It may be a good nights sleep,, or it may be for an appointment that is pending" I will feel rested, refreshed and renewed,, f ll of .ibrant energy,, and an awareness of the renewing power that I possess within"

>&ptional posthypnotic c es?

Gy night sleep will be restf l and calm each night,, I am willing to relax deeply and f lly each night,, Resting completely allows me to become more aware d ring daytime acti.ities"

1"

2ast Comments If yo ha.e any K estions abo t these self,hypnosis scripts or hypnosis in general, please feel free to contact me at e.eOrelax,for,change,hypnosis"com" 6o can also &r sign p for o r monthly newsletter at www"relax,for, change,hypnosis"com" It incl des the latest info on hypnosis, meditation, and other forms of relaxation" (lso, if yo re interested in ha.ing a personali#ed script created with information abo t a specific iss e, < st complete the form on the website" www"relax,for,change,hypnosis"com

Happy Relaxing7

9isclaimerI $he relaxation scripts in this book are intended for pleas re and entertainment" (ltho gh hypnosis is a .al able healing modality, we make no claims abo t the o tcomes for any indi.id al sing these relaxation scripts"

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