Progressive Relaxation with Eye Fixation Script (Usually Done On the First Session) 10-Minute Induction Note: Words that are italicized are embedded commands. I d like you to go ahead and pick a spot on the ceiling where you have to look up over your head. Fix your eyes on that spot and just keep looking at it. As you stare at that spot on the ceiling, I am going to count from 20 down to 1. As I count from 20 down to 1, I want you to imagine that every number I say relaxes you ten times more, so that by the time I get down to the count of one you will be more relaxed than you have been in years. You will find that as I count, your eyelids will naturally feel more heavy, relaxed and sleepy. This is a natural response. Your eyelids will naturally feel heavier, droopy and sleepy with every number I say. If at any time you want to close your eyes, you may do so. Whenever it feels easier to just close your eyes, you may do so. So that by the time I reach the count of 1, you re eyes will be closed and you will feel very relaxed. Beginning with the count of 20, take a nice deep breath in and then slowly let it out. 19 (pause) Imagine this warm, soothing, relaxing energy pouring down over the top of your head, massaging and relaxing all the muscles in your scalp. Feel this warm, liquid relaxation pour down over the front of your forehead, smoothing and relaxing all the muscles around your eyes, cheeks and jaw. 18(pause) Feel that warm energy pouring down over your eyelids as they continue to feel warm, heavy and at ease. As that soothing calming relaxation melts through your jaw muscles and pours down into your neck. Now take another nice slow deep breath in and slowly exhale with the count of 17(pause). Again, feel more of that warm relaxation pouring down over the back of your head now and into your back and shoulders. Feel your shoulder blades instantly begin to relax and let go. Imagine your shoulder blades are like thick rubber bands that are now unstretched, loose and limp, warm and at ease. 1
16(pause) Imagine your favorite massage therapist massaging and caressing across your shoulder blades and down your back. You can imagine a swirling, massaging energy relaxing the larger muscles and the tiniest muscles a long either side of your spine. Massaging, relaxing, all the muscles in your middle back and lower back,..really letting go. 15 (pause) As you take another slow deep breathe in allow your eyelids to get twice as heavy now.. Twice as heavy Comfortable and relaxed. Imagine that warm comfortable energy pouring over the front of your shoulders now as it runs down into your arms. Feel that warm heavy energy massaging the muscles in your upper arms as it flows through your elbows down into your forearms relaxing your arms more and more as that soothing relaxation reaches all the way down to your fingertips. Imagine your arms are filled with warm, heavy relaxing sand as they lay heavy, loose and limp at your sides. 14(pause) 13(pause) 12 (pause) As you take another nice slow deep breath in imagine exhaling down through your chest and abdomen. Feeling your abdomen muscles fill with a warm peaceful energy. 11 (pause) Now take another slow deep breath in and as you exhale imagine transferring that relaxation down into your lower body. 10(pause) Feel that soothing current of relaxation pouring down through your hips and relaxing your thigh muscles. Allow your hamstrings to become loose and limp and at ease. 9 (pause) Now imagine that warm energy massaging around your knees and pouring down into your calf muscles. 8(pause) As your eyelids get heavier and heavier and heavier you find your body doing the same. Feeling heavy or feeling lighter. Either way is fine. Whatever you experience is right for you. 7(pause) As that soothing energy now massages thorough your calf muscles and relaxes down over your shins, feel that energy splashing through your ankles. 6(pause) Now again imagine that favorite massage therapist massaging and relaxing your feet as that soothing healing energy pours down into the heals of your feet massaging the sides tops and bottoms of your feet reaching all the way down to the tips of your toes. 5 (pause) Knowing the more your relax the better you feel, the more you relax the better you feel. In fact, every breath you breathe in or 2
out will now relax you 10 times deeper. Every breath you inhale or exhale, relaxes you 10 times more, 10 times more relaxed with every breath you take. 4(pause) 3(pause) And every sound you hear inside or outside this room only makes you feel more comfortable and at ease. You might hear sounds outside of this room, you just won t care because every sound your hear allows you to focus and concentrate now only on what you are doing and the sound of my voice. Everything else just fades away except for the sound of my voice. 2(pause) Knowing the more relaxed your body becomes the more open your mind is to suggestion, realizing the more you let go the more in control you become. The more you let go the more in control you become. The more you let go the more in control. (If they have not closed their eyes yet, say the following) Now, with the final number, I want you to close your eyes and become more relaxed than you have in years. Just imagine how wonderful that would feel to become completely relaxed and at ease. Go ahead and do that now with the count of o n e. (If they still don t close their eyes, say to them Close your eyes now and wave your hand down over their eyes as though you are going to close their eyes for them. Remain relaxed and in control at all times regardless of what your client does.) (If they ve closed their eyes before you get to the count of 1, say the following) Finally with the count of 1, I want you to notice that soon, if you haven t already, soon you will find the need to swallow. The tongue swirls around in your mouth creating more saliva, which naturally allows you to swallow. (If they don t swallow, say this) Just like a little boy who has fallen asleep at his desk at school, he will wake up from his nap and discover a pool of drool on his desk. That occurs simply because he has relaxed so deeply, just as you are now in the process of relaxing more and more deeply. And when you find yourself swallowing, swallowing, swallowing down it will just relax you more. (Swallow with them.) (If they still don t swallow just move on.) (Once they have swallowed, say this) 3
That s right, very good, relaxing down even more now. As you imagine your eyelids feeling so heavy and comfortable the more you try to lift them the heavier they become. Don t try yet but imagine the eyelids becoming soooo heavy and soooo comfortable, the harder you tug at them the heavier they become, the harder you tug at them they heavier they become, and as your eyelids feel heavy with relaxation, your eyebrows will lift easily. Your eyebrows will lift easily as you feel even more relaxed. Satisfy yourself of this sensation now and know this is true by giving the eyes a hug. Give the eyebrows a lift and notice how easily they lift up. That s right, stop trying and feel even more relaxed. This time I want you to imagine when you give the eyelids a tug not only do the eyelids become even more locked together, glued together sealed together tight, you will also find yourself 100 times more relaxed than you are right now. 100 times more relaxed than you are right now. Go ahead and give those eyes a tug. Give the eyebrows a little lift. Good stop trying and feel yourself relaxing down even more. As soon as you ask them to test their eyes, immediately be prepared to say, Good, stop trying, excellent, well done. You want to give them enough time to experience the sensation of their eyelids feeling heavy or stuck. For some people however, if you give them too much time, they will force their eyes open out of fear. That s why you ask them to give their eyes a try and immediately redirect their attention to giving their eyebrows a lift. (If their eyes do open say the following) Very Good, you now realize that you are in control and only you have the power to make your eyes stuck together, Now close your eyes and imagine the eyelids even more stuck together. As this occurs, I want you to take your eyeballs and roll them up as though you are looking out through the top of your head. (When you see their eyeballs roll up, say the following, Now give the eyes a little try and lift your eyebrows. Good stop trying and relax your eyes completely. Excellent. You have now discovered selective thinking, What you tell your mind to do, it will do. If you tell your mind to open your eyes, it will. If you tell your mind your eyes are stuck and they will not open, then this will be true. This is why it is so important for you to focus on what you want 4
because what you focus on you will create. What you focus on you will create. What you focus on you will create. Once they have eye catalepsy, move to the automated programming and say the following...) In a moment you are going to hear some music and suggestions that are going to relax and empower you in every way, feel free to move around at any time to get even more comfortable and once you have found that perfect position sit motionless and relaxed in every way (Play the Hypnotism CD.) Abbreviated Progressive Relaxation Induction (5 Min s or Less) Good Session For Session 3 of Weight Loss Program. Go ahead and close your eyes and take a nice slow deep breath in. As you breathe in, imagine breathing in a golden light that comes down through the top of your head immediately relaxing you from head to toe. As I count from 10 down to 1, imagine soothing energy massaging and relaxing each and every part of you. Beginning with the count of 10, imaging this soothing energy begins to massage down over your scalp, relaxing all the muscles around your forehead eyes cheek and jaw muscles relaxing. 9(pause) Feel that warm relaxation pouring down the back of your head relaxing your neck and shoulder muscles completely. 8(pause) Take in another nice slow deep breath in and imagine exhaling down through your back, relaxing all the muscles along the way. 7(pause) Feel that energy washing across your chest and down through your abdomen now, knowing that every breath you breathe in relaxes you more and more, breathing in relaxation, exhaling peace, Breathing in relaxation, exhaling peace. 6(pause) As that energy pours down now from your shoulders into your arms feel your upper arms your forearms your hands and fingers become loose and limp. Loose and limp., warm relaxed and at ease. That s right, very good. 5
5 (pause) Now send that relaxation down into your lower body through your hips and thighs, feel that relaxation melting though your hamstrings down the backs of your knees and running down into your calf muscles. 4 (pause) As that warm relaxation also massages over the tops and sides of your knees soaking into your shins. 3 (pause) Knowing that every sound you hear inside or outside of this room only relaxed you more and more. Because your senses are more heightened in hypnosis, you will be aware of more sounds around you, you just won t care because you are only interested in what s going on inside of you and how good you feel. The only sound you really pay attention to is the sound of my voice as it travels crystal clear into your unconscious mind. 2 (pause) Now feel that warm relaxation make its way down into the heals of your feet, massaging and relaxation the tops, bottoms and sides of your feet all the way down to the tips of your toes. Now with the final count, I want you to imaging relaxing down deeper than ever before. Just imaging yourself going deeper and deeper into hypnosis than ever before, knowing that whatever you experience will be right for you. And now with the count of 1, (pause) I would like you to imagine your eyelids feeling locked together, glued together sealed together and when you test them the harder you tug at them the heavier they become and every time you try you will become 100 times more relaxed than you are right now, you will become 100 times more relaxed than you are right now, you will become 100 times more relaxed than you are right now. Your eyebrows will still lift easily, go ahead and try this now. Give the eyebrows a lift. Good, stop trying. Now I would like you to take one of your arms and lift it straight into the air, as though your arm was filled with helium, do this now, Excellent, now take this arm and push it straight up into the air, extending your fingers to the sky and imagine pushing every ounce of stress and tension up out of your body out through this arm out through your hand and fingertips. As you do so, imagine the arm becoming stiff and rigid, like a steel bar, stiff and rigid like a steel bar, stiff and rigid like a steel bar. 6
In a moment, the harder you try to bend that arm, the straighter it becomes, the harder you try to bend that arm the straighter it becomes, the rest of your body relaxes more and more as that arm becomes straighter and stiffer as though it extends 20 feet farther from you, up into the air, stronger, straighter, more stiff and rigid. Now try to bend that arm and notice how it just becomes even stronger and straighter locking in at the elbow, you feel the hand moving and shaking in the air as it just gets straighter and stronger, stronger and straighter. That s right, excellent. Now in a moment, I am going to tap your wrist, and when you feel that your arm will instantly and immediately become loose and limp like a rag doll. When you feel me touch your arm, immediately drop your relaxed arm into the chair. Tap their arm and when it falls to the chair say the following ) Outstanding. Now let this arm become as relaxed as the rest of your body as you allow the music and the following suggestions deep into your unconscious mind. EMERGING SCRIPT Feeling so good in every way and all week long, I m now going to count from 1 up to 5 and when I reach the count of 5, you ll open your eyes feeling refreshed, energized, and ready to move forward toward your goals. 1, take a full, deep breath in. (pause) 2, coming up more and more, feeling great. (pause) 3, Feeling really good. (pause) 4, almost there and (pause) with the count of 5 (say this number a little louder), open your eyes when you are ready feeling wonderful in every way 7
WEIGHT LOSS SESSION #1 Take a nice slow deep breath in and imagine relaxing even further. Feeling good. Now you will begin to realize that the decision to be more comfortably thin has already been made. The moment you decided to use hypnosis was the moment your unconscious mind decided it would be safe enough for you to become more comfortably thin. It will simply seem easier now to become more comfortably thin because supporting unhealthy fat habits has become such a hassle in your life. It will just be easier now to take those pain producing thoughts behaviors and habits and put them behind you in the past where they belong. Those old habits of getting stressed out, eating to change the way you feel and being inactive which creates fatigue have only caused more stress and pain in your life. They were supposed to make you feel better but it has only made things worse which is why you are here. However you can now learn from those old choices because now you know exactly what to do if you want to feel tired and overweight. Since you have now made the decision to be more comfortably thin we will now direct the power of your subconscious mind towards becoming thinner, healthier, more confident and happy. From now on every simple, easy, secure action that you take will move you forward creating more pleasure in your life while helping you eliminate pain. Every choice every behavior, every thought every action that you take towards becoming thinner makes you feel more empowered and secure. You are putting the pain of the past behind you now or sliding it so far to the left that it simply becomes too small to remember. Beginning now every day in every way you will find yourself getting better and better, you will find your mind now encouraging you helping you to take positive action towards achieving your goals in ways that are fun and enjoyable to you. You will now find yourself eating the right foods at the right times in the right amounts. You will now find yourself eating the right foods at the right times in the right amounts. You will begin to really enjoy the crunchy taste of fresh vegetables and the juicy sweet taste of ripe fruits. Whole grain foods, salads and fish seem so satisfying and inviting. And as you eat these thin energy foods your 8
stomach becomes smaller and you start to feel more full and satisfied on less food. Eating these thinner energy foods allows you to feel full and satisfied and energized on less food. Full and satisfied on less food. And when you are full you are done. And when you are full you are done. When you are full you are done you push away from the table with a sense of pride because you are in charge you are now in control. And as you eat these energy foods you find yourself craving lots of cool refreshing water. Water is the only thing that quenches your thirst. If you were on a desert island you would not want coffee or alcohol it s too bitter. You would not want pop. It s too sweet. The only thing that you would want is cool refreshing water and as you drink that water down it just hits the spot, making you feel even more full and satisfied on less food. And because you are eating these energy foods and drinking this energy water, you will find your self more and more wanting to be physically active. You will find yourself parking farther away from the places you go to just so you can enjoy the extra walking. You will take the stairs instead of the elevator. And its fun because the more you move the better you feel, the more you move the better you feel. And the more you move, the happier you become. For you exercise will be like an itch you have to scratch. Your mind keeps telling you, Do It Now! Do It Now! Do It Now! And once you have completed your exercise, you feel this tremendous sense of pride and self satisfaction. It feels so good, you want this feeling more and more every day, so you find yourself being physically active each day and really enjoying the feeling of getting into and being in good shape with lots of energy Now take a full deep breath in and imagine yourself in the near future looking exactly the way you want, feeling the way you want to feel, and having what you really want! Imagine this bright, close, large, colorful image of yourself and you look great. Hear yourself speaking in positive and supportive ways and your voice sounds so pleasant and validating. Feel your body being stronger, thinner, healthier, and more energetic! The goal is for you to hold this image of yourself in your minds eye being 100% successful in each and every way. In this way, your powerful subconscious mind knows what you 9
want and it will begin to create it. Most people focus on what they don t want and that s why they get it. You now focus on what you do want and you create a happy and exciting image of yourself and your future so that you are enthusiastic and attracted to moving towards it! Imagine yourself totally in control, behaving in exactly the way you want to in all situations. It doesn t matter where you are at, whom you are with, or what is going on around you. You have taken back control over your life and it feels good! Take a moment to play this out in your imagination now. (Pause for 1 minute). Excellent! Realizing now that every day in every way, you are getting better and better. Every day in every way, you are getting better and better. Every day in every wonderful way, you are getting better, and better, and better. Because no food could ever make you feel as good as being healthy makes you feel, so good. From now on, beginning today, I want you to imagine yourself in this way before you get out of bed in the morning and again right before you drift off to sleep tonight. It will set the tone for the entire day EMERGING SCRIPT Feeling so good in every way and all week long, I m now going to count from 1 up to 5 and when I reach the count of 5, you ll open your eyes feeling refreshed, energized, and ready to move forward toward your goals. 1, take a full, deep breath in. (pause) 2, coming up more and more, feeling great. (pause) 3, Feeling really good. (pause) 4, almost there and (pause) with the count of 5 (say this number a little louder), open your eyes when you are ready feeling wonderful in every way 10