Self-Hypnosis for Stress Relief
PART ONE: Progressive Relaxation
Find a quiet place where you will not be bothered. Wear comfortable clothing and sit or lie down with your eyes close. Allow yourself to relax and focus on this exercise.
Start by take a few deep breaths and allow your breathing to become slow and regular.
Relax all the muscles in your entire body, starting at your crown and proceeding downward to your toes. Imagine a waterfall with warmth and healing in its waves cascading down your scalp and face, relaxing all of your muscles and tendons with its soothing, gentle waters. As it cascades down each part of your body, imagine that part of your body becoming relaxed as you say to yourself, “My [area of body] are now warm and relaxed and feel very heavy.”
Continue to allow the waterfall of warmth and relaxation to calm your neck, shoulders, arms, hands, chest, abdomen, and so on…throughout your entire body all the way down to your toes
Remember to breathe!
PART TWO: Affirmations and Intentions
During or after the process of relaxation above you will occasionally repeat these affirmations to yourself: "I am calm and comfortable."
PART THREE: Rewiring the brain with imagination exercises
You are now in a state of trance (focused, relaxation). Imagine these or other situations.
- You are in a situation that used to make you stressed. Imagine yourself responding calm, control and objectivity instead of fear or anxiety. You are compassionate toward other people. You breathe deeply at the first sign of stress. And hence you remain positively in control like a martial artist who keeps balanced no matter what comes at him.
- You are incredibly busy and over-committed. Imagine yourself taking short 5 minute breaks to breathe deeply and slowly and imagine yourself getting everything done with competence and confidence. Simply imagining this for 5 minutes every 3 hours will cause it to happen!
- You are driving in your car, and you are late for an appointment. Imagine that you do not become stressed and you do not speed. You remain in the moment, grounded and centered. There is nothing you can do now about being late, so there is no use worrying about it. You will arrive when you arrive. So in your imagination, you are relaxed. You tell yourself that you be more punctual next time. You realize that every mistake is a growth opportunity, not an excuse to beat yourself up.
Count yourself back up to waking awareness by counting from 1 – 5. At the number 5 you gently awaken, feeling refreshed and self-confident.