Free Hypnosis Script for Stress Management [PDF]

Touch the thumb and forefinger together on one hand and then release them. That is the signal for your mind to take you to this wonderful and relaxed place every time you do it. Any time you close your eyes and bring your thumb and forefinger together, it is a signal for your mind to bring you to this wonderful state of relaxation, and onto this perfect beach you have created as a private mental get-away….

Deeply asleep now, not asleep like at night, but just a gentle sleep of the nervous system…fully alert and aware, but very relaxed and very peaceful. Deeply asleep….

Sometimes our poor overworked outer minds don’t know how to rest because they don’t have enough practice taking a vacation, and so they keep sending thought after interfering thought to disturb our rest because that is all they know how to do. But remember this; every thought has to have an energy source. Every thought needs energy to become and stay conscious.  So when an interfering thought comes through your busy outer mind, you can help your mind take a much-needed rest by simply unplugging the thought. It is as if every thought has an electric cord that plugs into your mind. You can help your mind take a rest by imagining that you are unplugging your  thoughts every time one comes up to disturb your relaxation. Just reach up and pull that thought’s electric power cord right out of the wall. See or imagine yourself unplugging the thought every time a negative or interfering thought comes up. As you pull the cord, the thought simply shrivels up and drifts away, knowing that it can come back later if it is really important.

Bring your thumb and forefinger together again and release. That is also the signal for your mind to pull the power cord on any interfering thought from your busy outer mind… Squeezing your thumb and forefinger is your signal for your outer mind go back and get the rest it deserves so much. When you touch your thumb and forefinger together it is a signal to your mind to pull the power cord out of interfering thoughts and to let you drift in this peaceful, tranquil feeling of serenity and relaxation. And the interfering thoughts just shrivel up and drift away.

Now picture or imagine your beautiful tropical beach… the most calm and beautiful beach in the world. There is a warm sun shining on the beach, and as you notice the sunshine, a special ray of the sun comes and shines especially for you… The sunlight pours over your body just like wonderful healing golden oil, or like warm honey… It is so beautiful here. You can hear the wind in the palm trees and the sounds of the gentle ocean breakers rolling up the beach. The sand is so warm that you can imagine how it would feel if your legs were buried in the sand… so warm and inviting.  The sun overhead is a brilliant golden ball in a perfectly blue and cloudless sky shining down on the radiant blue green of the tropical sea and pure white sand in your little lagoon. Birds fly overhead and fish are jumping. You look and listen and there is no one else on this beach. It is all yours.

You find yourself floating on the peaceful water of the lagoon in a lovely yellow boat. You can feel the gentle waves of the lagoon rocking your boat just like it was a cradle. Outside the lagoon, a coral reef protects you from the power of the mighty ocean and you can hear the ocean breaking loudly on the reef. A pelican flies over and you watch as it comes in to land and float a few feet away from your boat. Everything is so peaceful. It is a tropical paradise.

You notice that in the bottom of your boat there are a number of old leaves. You realize that each leaf is a symbol for some obstacle to you learning to relax and heal. Some of the leaves are big and some are small, but each one is some obstacle in your mind to relaxing and healing.

You pick up the largest leaf and hold it in front of you. It is the largest obstacle to you learning to relax and heal. As you do, you may become aware of its name and what it symbolizes. It is OK if you don’t consciously understand what the leaf symbolizes for you, because your powerful inner mind, your subconscious mind, knows exactly what it means. As you look at the leaf, you realize that it has actually been there helping you, and even though it is an obstacle now, at one time it was a friend protecting you from  something or helping you with some problem in your life. And as you look at the leaf and let your powerful inner mind come to understand it, you realize that you no longer need it. So you thank the leaf for all its past service to you, with true gratitude in your heart because the obstacle has been a servant in the past. But then you tell the leaf, “I don’t need you any longer…I am learning better ways to deal with that problem you came to help me with and I no longer need you to get in the way of my relaxation and healing.” Then you gently release the leaf into the water and watch it float off toward the reef where the pounding surf, brilliant sunlight and pure water work to recycle the leaf and release its energy back into your system to help you heal.

Then you pick up the next largest leaf and hold it in front of you. It is the next largest obstacle to you learning to relax and heal. Your inner mind, and perhaps your conscious mind recognize this leaf and know its name.  It is another obstacle to healing that began in some way to help you with some problem in the mind, or to protect you from something that was too big for your mind to handle at the time.  And as you look at the leaf and let your powerful inner mind come to understand it, you realize that you no longer need it. So you thank the leaf for all its past service to you, with true gratitude in your heart because the obstacle has been a servant in the past. Then you tell the second leaf, “Thank you for your past service, but I don’t need you any longer… I am learning better ways to deal with that problem you came to help me with and I no longer need you to get in the way of my relaxation and healing.” Then you gently release the leaf into the water and watch it float off toward the reef where the pounding surf, brilliant sunlight and pure water work to recycle the leaf and release its energy back into your system to help you heal.

Then you pick up the third largest leaf and hold it in front of you. It is the next largest obstacle to you learning to relax and heal. Your inner mind, and perhaps your conscious mind, recognize this leaf and know its name. Your inner mind always knows.  It is another obstacle to relaxing or healing that began in order to help you with some problem in the mind, or to protect you from something that was too big for your mind to handle at the time.  And as you look at the leaf and let your powerful inner mind come to understand it, you realize that you no longer need it. So you thank the leaf for all its past service to you, with true gratitude in your heart because the obstacle has been a servant in the past. You tell the third leaf, “Thank you for your past service, but I don’t need you any longer…I am learning better ways to deal with that problem you came to help me with and I no longer need you to get in the way of my relaxation and healing.” Then you gently release the leaf into the water and watch it float off toward the reef where the pounding surf, brilliant sunlight and pure water work to recycle the leaf and release its energy back into your system to help you relax, grow, heal and change.

And somehow, something almost magic begins to happen in your mind. You realize that the next time you listen to this recording, you are able to relax much more deeply… and in that relaxation, your inner mind is exploring  ways to help you heal or change in whatever ways you wish to change or grow. You understand with pride and satisfaction, that you are learning to relax and be yourself. You are learning to find your own special path to personal change and healing, and to taking control in your own life. You realize that you do have the ability to relax, and even more important the ability to heal, and to begin making positive and beneficial changes in your life.

Touch your thumb and forefinger lightly together again and then release them. As you release, it is your mind’s signal to return you to your beautiful beach. Any time you touch and release the thumb and forefinger together, it will immediately take you to this wonderful place of powerful inner knowledge and change.  Of course you will only do so when it is safe and convenient to close your eyes and relax for a moment.

Now take a full two minutes to just float in this wonderful and peaceful state, enjoying your beach, letting your mind simply float in this wonderful state of peaceful relaxation, knowing that this state of mind is the place from which all change and healing begins…

Pause two minutes then segue into the awakening sequence.

And now it is time to return to my voice, and to your normal state of awareness, bringing all you new inner calm and relaxation out with you. Every time you listen to this recording, and every time you squeeze your thumb and forefinger together in a safe place, you relax more deeply, you unplug interfering thoughts, and you drift and float in your tropical lagoon, totally at peace… relaxing, changing, healing and growing… and so it is.

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This script has been crafted with love and formatted in a clear, organized layout, making it easy to read aloud for individuals or groups. It is suitable for personal and professional use, including YouTube videos and monetization, and for voiceover recordings.

Use this script to lead your own self-hypnosis, edit or alter the script to suit your needs, use it in courses you create and sell, or use it privately with your clients.

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