00:04Hello, hello, hello, hello, hello, hello, hello. So let's just get right, right, right, right into it.
00:15I'm going to try to hypnotize you, okay? Now, you may know this already, but some people are more
00:27hypnotizable than others. So this may or may not work on you. However, it will more likely work if you
00:43allow yourself to take it seriously. Follow my instructions exactly as I say. Just have an open mind.
00:57Are we ready to begin? Perfect, perfect, perfect. So the very first thing I'm going to need
01:08you to do is to make yourself as comfortable as possible. Whether you are sitting, laying down,
01:23whatever you're doing, just try to relax, relax, relax, relax into wherever you are, okay?
01:33Are you comfortable? Good. Now this next part is very, very, very, very important. I need you to focus
01:45completely on my voice. The entire time that we're together, focus, focus, focus on my voice.
02:00All right? Good. Now with your eyes and without moving your head, you can focus on the tip
02:08of my pointer finger. Now follow it with your eyes. We're just cementing that focus. Good. Now slower.
02:22Good. As you're focusing and relaxing, allow yourself to witness the thoughts entering your head.
02:37Acknowledge them and let them flow right past through your mind again. The only thing you're focusing on is my
02:49is my voice and the tip of my finger. Good. Now take a deep breath in. Hold it for a
03:07second and exhale.
03:12Good. Now close your eyes. Close, close, close, close, close, close, close, close. Close your eyes. We're going to take
03:21another deep breath.
03:23Inhale. Hold it. Exhale. And as you exhale, the very first small wave of relaxation washes over you. Become
03:39completely, completely, completely, completely immersed in this interaction right now. Okay?
03:45Now you can open your eyes if you want, or you can keep them closed. Whatever feels more
03:53comfortable to you. All right. So one more deep breath. Inhale.
04:01Exhale. Hold it. And while you're holding it, be prepared for the next wave of relaxation that will wash over
04:10you as you exhale.
04:11As if all of your worries and anxieties are coming out of your body. Now exhale.
04:22Good. Let the outside world slip away. Perfect. Now I'm going to be snapping my fingers very gently.
04:39Okay? Every time that I snap my finger, you feel yourself enter another layer of relaxation. So watch. Now relax.
04:53Good. Good. Good. Good. Good. Every time I snap, you're going to relax. You're going to release tension,
05:04and you might even become sleepy.
05:09All right. So again, if your eyes are closed, open them. Look at my finger.
05:15Now look at this finger. Perfect. Now relax.
05:22All right. All right. You are doing amazing, amazing, amazing.
05:31Listen to the sounds that I'm making. I'm tapping on a wooden wand with a little crystal on the top.
05:41Just listen to the tapping for a second.
05:49Now look at the crystal. Good. Follow it with your eyes.
05:57Perfect. I'm going to get even closer to you. Follow it with your eyes.
06:06Now I need you to imagine yourself walking down a long hallway. The floor is carpeted.
06:17Your feet are barefoot. Your feet are barefoot.
06:21And you are walking down this hallway, and you feel the carpet beneath your feet. It's so soft.
06:28You feel very at peace, as if you're a child walking around your house at night, but you feel very
06:35safe.
06:37As you're walking, you come to a staircase. You can see that the staircase has 10, 10 steps.
06:50Now you are going to walk down that staircase.
06:56And every time you descend one step, I'm going to count down from 10 to 9 to 8, etc.
07:06And every step that you take down, you are descending further down into relaxation and sleepiness.
07:16Every single step you take down, you feel another level of relaxation wash over.
07:25All right, so let's start with number 10. You are on the top stair.
07:30And as you step down off of stair number 10, you feel the first wave of relaxation wash over your
07:37body.
07:38All right, and we're moving quickly. We step down to number 9.
07:42With this, again, you feel your muscles relax. You feel yourself signify another move deeper into relaxation.
07:51All right, now moving on to number 8. You've taken another step down. Don't forget to keep breathing.
07:59All right, number 7. You're doing amazing. Every step is another step into sleepiness and relaxation.
08:10We're coming out to 6. Okay, we're on step number 6.
08:15By now, you're almost halfway. You're feeling very, very, very, very relaxed, okay?
08:23You're doing amazing. Step down now to number 5. We're slowing down a little bit.
08:30All right, take a deep breath. You've got 4 more to go. Number 4.
08:35You're feeling the relaxation truly wash over you. Your eyes are getting heavy. Let's step down to number 3.
08:44Close your eyes at this point, okay? Close your eyes. It feels very nice to close your eyes.
08:52Now let's step down to 2. We've taken a step down now to 2. Your eyes are closed. Your body
09:01is heavy.
09:03You are feeling so very relaxed at this point. Now let's step down to 1. At this point, it is
09:13difficult
09:14to open your eyes because they are so heavy. It almost feels like you couldn't open them even if you
09:23wanted to.
09:24Take a deep breath and feel the weight of your chest as you inhale and get ready to step down
09:35onto the ground level and step down with the exhale onto 0. As you step down onto 0, you feel
09:48the final,
09:49final, final, final, final wave of peace and calm and relaxation. Fill your entire, your entire body.
10:04And you are so at peace with your eyes closed. Eyes closed. You did amazing. You did amazing.
10:16Okay? Perfect. You are so sleepy at this point that it's almost hard to remember your name or remember where
10:27you are,
10:28but stay with me, okay? Keep focusing, focus, focus, focusing on my voice and my presence here with you, okay?
10:41Okay. Okay. So now that you're in your relaxed, relaxed, relaxed state,
10:52I'm just going to need you to listen to my voice for just a minute longer, okay?
11:01Just a minute, a minute, a minute longer. We're going to do one more quick hypnosis exercise because in the
11:14end,
11:15hypnosis is really about a narrowing of context, it's mindfulness, being present,
11:28all those things, okay? So keep listening to the sound of my voice.
11:35Okay. Bring your awareness to your body, your entire body, which should feel very, very, very, very relaxed at this
11:46point. Bring your awareness to the top of your head, down your head to your face. Relax every muscle in
11:58your face and your head. Good.
12:03Move down to your neck, bring your awareness to your shoulders, and as you bring your awareness to it,
12:12you are pushing out any negative emotion, any negative energy, any anxiety, residual stress, as we're moving the scan down,
12:25okay?
12:26Past your neck, past your neck, past your neck into your shoulders, releasing all that tension,
12:33down your shoulders, into your arms. Sometimes it helps to tighten,
12:38tighten, tighten, tighten, tighten, tighten, tighten, and release. Moving quickly into your torso and your stomach, maybe tighten your abs,
12:52release, and know that as you move your attention to your torso, you're pushing out
13:01out all of that negative energy, and it is relaxing, relaxing, relaxing,
13:12moving down your legs,
13:15down your legs, your thighs, into your calves, and finally your feet. Tighten and release.
13:26Let's do one final scan as we're moving from the top of your body, down to your neck, your shoulders,
13:36your arms, your hands, your stomach, your legs, into your feet. Wave after wave of relaxation is washing over you.
13:50It is washing over you.
13:54Okay, so now, this state of relaxation that you have achieved,
14:02when I snap, you will remember this feeling and come back to it, okay?
14:10So just listen to my voice, listen to my sounds that I'm making here,
14:17as I'm moving from one ear, one ear, to the other ear. Relax, relax, relax, relax, relax, okay?
14:29Now, I'm going to count down, three, two, one, relax. Good, again, three, two, one, relax.
14:47Now, look at my finger, follow it with your eyes, relax. Good, each time I snap,
15:02you're remembering how relaxed you felt earlier. Three, two, one, relax. Last time,
15:14three, two, one, relax. Perfect, you should be very, very, very relaxed and sleepy now.
15:30I'm going to let you go.
15:35All right, I'm not going to try to wake you up or release you from your hypnosis, okay?
15:45Let me remind you to focus on your breathing, your breathing, your breathing, and on
15:55loosening every part of your body. All right. Bye.
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