Connecting Hypnotherapy...

What is Hypnotherapy? How does Hypnosis work? What can Psychology teach me? How can I
learn to understand both my own mind and others people's minds? Connecting Hypnotherapy
aims to reflect upon these questions and more with articles that shed light on a myriad of
fascinating topics all related to the mind, and to life. I hope you enjoy reading.

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Tuesday, 14 January 2014
Free Hypnosis Script For Stress Reduction
Many people new to hypnosis ask about what the hypnotist actually says during a session, so
here's a good example of one script that has multiple uses for stress reduction. Enjoy!

'Stress-Busters'
by Kathy Moore, MBA, BCH, 1999

This is the first script my students learn to use to practice on clients. If you want to make your
own stress-management script, be sure to change it to first-person before you record it.

(a script for reducing stress through the use of deep alpha breathing, removing toxins and
restoring the body. Creative problem solving is also incorporated to help alleviate day-to-day
stresses. Can be used by a therapist or as a taped self-hypnosis program. This is the first script
I wrote and still my favorite.)
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Get into a comfortable position...either reclining or lying down...and turn your focus inward...to
your breathing. Breathe in deeply....hold it 3 or 4 seconds ... and then exhale slowly. Let your
breath be deep and slow. Relax...and continue to relax... deeper and deeper... as you breathe in
more...fresh, pure oxygen. Pure, clear oxygen is the KEY to vibrant vitality... Breathe in very
fully... and notice yourself relaxing... more and more ...with each breath. Now... I want you to
add counting to your breathing like this. Breathe in ...3...4...5...6. Hold...2...3...Breathe
out...3...4...5....6.... Breathe in...3...4...5...6... Hold 2...3...Breathe out...3...4...5...6.... Breathe in
...3...4...5...6.... Hold...2...3... Breathe out...3...4...5....6.... Breathe in...3...4...5...6... Hold
2...3...Breathe out... 3...4...5...6.... Continue this breathing rhythm with the 6-3-6 count for at
least ten times while I continue to talk to you. As you continue to breathe deeply, you send
life-giving oxygen to all the cells,.. muscles, ..bones, ..organs ...and systems of your body.
Breathing deeply helps you relax better...Relaxing more fully helps you to focus and concentrate
better. Better focus improves your memory. In fact, breathing deeply helps restore all the
systems in your body... to their perfect condition. Oxygen is the fuel that helps your entire body
run better. So drink in this life-sustaining oxygen...now...and relax... deeper and deeper.

Now...as you continue to focus on your breathing...I want you to notice a color of your choice...a
vibrant healing color ...coming in through the top of your head as you inhale. See this healing
color come in through the top of your head ...and gradually fill every cell in your body...Notice as
this healing color filters down from the top of your head... through your face and neck...down
into your shoulders and arms..relaxing, soothing...through your chest and pelvic
region...soothing and healing all your internal organs...down through your hips, thighs and
knees... relaxing any tightness or inflexibility...relaxing deeper....down into your calves...and
finally into your ankles, feet... and out through your toes....taking all toxins and other negative
energies that were in your body...out...This healing color is now absorbed into Mother Earth
....where it can be transmuted into positive energy again... and recycled once more. And, as you
are enjoying all the sensations of this Healing Wash...Notice that you are now standing at the
top of some steps...maybe wooden steps, maybe stone...any steps that you imagine are fine.
Just see yourself standing at the top of ten steps...leading down to the ocean. It is a brilliant
summer day... as you stand at the top of these steps. Notice the beautiful, blue sky above you...
and the birds singing cheerfully...Notice how wonderful the day is...Notice how you are
feeling...As you begin to descend these steps, going down from 10 down to 1, you will gradually
go deeper and deeper into meditation .... And when you get down to the bottom, you will be
perfectly relaxed, and centered at a very deep level of consciousness, a level where you KNOW
you can solve any and all problems effortlessly... So begin now to descend these steps... 10
....going down now, easily 9 ....perfectly peaceful and calm 8 ....totally tranquil 7 ....deeper and
deeper 6 ....even deeper still 5 ....very relaxed now 4 ....relaxing even more 3 ....very serene
now 2 ....almost there 1 ....totally relaxed and centered now. Now...as you step off gently...into
the warm, summer sand...you feel more at peace and relaxed than ever before in your entire
life...Notice yourself walking towards the beach...Notice the feel of the sand under your feet...the
ocean breeze in your hair, and the sun on your shoulders. Notice all the sensations around you.
Very relaxed and at ease.
Now...notice a bag in front of you, directly in your path...It might be a paper grocery sack, or
maybe a plastic garbage bag or even a burlap sack. Any kind of sack you imagine is just fine.

Just walk over and pick it up. As you pick up the sack...you become aware that there are things
you wish to discard from your life. They might be arguments you had with a loved one earlier
today, or they might be negative feelings you’ve carried around about yourself for a long
time. You might wish to discard old beliefs that no longer serve you or negative imprints that
keep you from being truly happy. Perhaps you need to let go of responsibilities that are not
really yours and are holding you back. Any negative or harmful thoughts, impressions, beliefs,
feelings, or experiences can now be discarded into the sack easily, released effortlessly. See
yourself removing them now...and as you do...notice that you are feeling better. Perhaps you
feel lighter, as if a burden has been lifted from your shoulders. Or, perhaps it’s just easier to
smile now. Whatever improvement you feel is fine. Just allow yourself to soak up this wonderful
new feeling, along with the summer sun. Breathe in deeply and absorb this “new and
improvedâ€​ feeling throughout your body...And know that this new feeling will grow stronger
every time you visit this healing place in your mind. And once you have your sack completely
full... of all the negatives you wish to discard...pick it up ...and toss it as far out into the
ocean...as far as you can throw it...And...as it sinks...realize that those negatives you discarded
will never affect you again...You have now released them permanently...You are now free to
reshape your life anyway that you want... See yourself exactly as you want to be...perfect in
every way...happy, healthy, vibrantly alive, loved, loving and successful...truly fulfilled and living
in peace and tranquility with all those around you. And, as the last of your released negatives
sink to the bottom of the ocean, continue your pleasant walk along the beach...As you are
enjoying this beautiful day on the beach, you notice someone coming towards you....notice
everything about this person... (read very slowly) notice how they are dressed, ..their hair color,
...the way they stand, ... and as they get closer ... notice the details of their face...their eyes,
...anything striking about them...have you met them before? This person has a message or a gift
for you...It could be words....It might be something symbolic....something to help you solve the
problems you are here to solve...to increase your self trust and self confidence...to deepen your
self knowledge...Go to this person now... and ask them for the gift. pause Study the gift
carefully...knowing that if you do not understand it’s purpose or meaning now...you will after
you awaken...maybe today....or tomorrow ...or maybe next week...but soon you will understand
it’s meaning for you...to help you in solving the problem you came here to solve... now that
you have this gift....is there anything else you need to know from this person, your helper? If you
do, then ask now... pause When you are finished gaining all the information you need, thank the
person and send them on their way. and in your mind express your gratitude now to the
Universe for sending this helper to you.

I want you now to imagine yourself... standing outside your body, ...as if you are an observer or
reporter,... watching yourself. Notice your entire body at once. See your posture and body
language. Notice if your body is standing straight, or if it leans to one side or forwards or
backwards. If there appears to be any stiffness in your body, notice that, too. Now I want you to
go back inside your body. Send your consciousness all the way to the bottoms of your feet.
Notice if there is any pain or discomfort anywhere in your feet. Do you notice any special colors,
sounds, smells, or feelings when you focus on your feet? Does focusing on your feet bring any
visual imagery to your mind? Any scenes? Any geographic patterns or shapes? How do your
feet feel? Do they seem balanced or are you favoring one of them? (pause)

When you are finished scanning your feet,... move your attention gradually up your body ...to
your ankles... and repeat the process. What sights, sounds, smells, patterns, emotions or
thoughts come to mind when you focus on your ankles? (pause) Continue moving your focus up
your body in this manner... until you have thoroughly scanned your entire body...from the bottom
of your feet... to the top of your head. Pay particular attention to any pain or stiffness anywhere
in your body. What else do you think of when you focus on that area? Realize that, if pain in a
certain area also makes you think of sad or depressing memories, you are probably holding
sadness in that part of your body. Or if focusing on another body part makes you recall a time
(or two) when you got very angry, then you are probably holding anger in that area. Just
continue calmly and peacefully scanning your entire body and noticing if any areas trigger
specific emotions. Continue this scanning process for as long as necessary. Long ........Pause
After we conclude this hypnosis session, ... you will be able to recall easily and completely ...all
the information you gathered from this scanning process... to help you continue the process of
releasing negatives from your life for further healing of your self: body, mind and spirit. In the
next few hours, days or weeks, any restricttions, tightness or inflexibility that was uncovered by
the body scan and is not beneficial for you will be easily released... And that part of your body
will be restored gently and safely to its perfect condition, every time you breathe deeply. You
now understand clearly that negative emotions or feelings sometimes become stuck in the body
where they can manifest as illness, phobias, or even disease. By coming to this healing place,
...as often as you like... you can cleanse your body, mind and spirit, ...even your entire energetic
field... of these toxins. All you have to do... is relax and breathe deeply... fill your body with
healing color... fill your "garbage bag" with the negatives you want to discard... and reshape
your life the way you want it to be. Likewise, if you have problems you wish to solve... find your
special helper on the beach... and ask for a gift to help you with your problem. You really ARE in
charge of your own life, through the power of your imagination! We are about to conclude this
session in just a moment. In just a moment I am going to count you up from one to five...when I
get to five, you will be wide awake... feeling wonderful...totally alive...Every time you use
self-hypnosis, you will go more deeply, more quickly...and you will gain more insights from each
session... The more you use hypnosis ...the more relaxed and peaceful you become. You also
become more vibrantly alive with each and every session, better focused and balanced...able to
handle the everyday stresses of life effortlessly. One... come back slowly and peacefully Two...
very serene Three... all the suggestions I've given you are already working Four... almost back
now Five... wide awake, feeling fantastic!
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© Moore Inspirations, Kathy Moore 2000
http://www.mooreinspire.com/free_hypnosis_scripts_pg1.html