Things You'll Need:
- Paper
- Pencil
- Tape recorder
- Tape
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Step 1
Begin your script by writing a specific goal in positive and actionable terms, rather than stating what you won't do. If your goal is weight loss, "I feel full all the time" is an example of a positive message that your mind can easily accept as true. "I won't eat," on the other hand, is a negative message; your mind is likely to focus on the verb "eat," which could make you eat more.
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Step 2
Create a relaxation technique. Begin with phrases that tell your body to relax. Start at the tip of the head and verbally tell each part of your body to relax as you mention each part of the body down to the toes. Don't forget the small muscles in the scalp.
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Step 3
Tell yourself to ignore outside noises and listen only to the sound of your voice. Remind yourself to relax and feel your eyelids closing as you do. Say that they get heavier and heavier.
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Step 4
Suggest that you feel comfortable and relaxed. Include the phrase, "You are going into a deep sleep, a very deep sleep." This can help put you in an especially relaxed state.
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Step 5
Repeat your affirmation several times. Create a word picture of you accomplishing your goal.
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Step 6
Address the need to awaken. Suggest that you feel wonderful and alert at a count. An example is, "As I count to 10, you will awaken feeling alert and refreshed. One, you are waking up feeling alert. Two, you feel refreshed and are waking up." Continue until the count of 10 to conclude your self hypnosis script.
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Step 7
Record your self hypnosis script once you're satisfied with it. Make the recording in a quiet place so your voice is easy to hear and so you won't be distracted by additional sounds.
