SELF-HYPNOSIS SCRIPT

You can try recording this and listening to it, or get a friend to read it out for you. It takes approximately 15 to 25 minutes to recite. 
Each '…' is a pause. Enjoy! The more you use it the better you get at relaxing and the clearer your mind will be.

BRIMS (Breathing, Relaxation, Imagination, Messages, Sign) METHOD 
(Sutton, 1996 p93)


Step 1: Breathing
Now that you are sitting in a comfortable way,… pay attention to your breathing. Breathing is the first step...Your body has been breathing since birth,...keeping you alive, and…you seldom …think of it…Now…experience your breathing…Allow your body to breathe...in the way most comfortable for it. Become curious…What's your body's natural rhythm of breathing? Take a moment to…let your body…find it's own tempo of breathing. Enjoy your breathing…Take your time…doing it,…breathing in…breathing out…getting rid of tension…filling yourself with peace and calm,…breathing in relaxation,…breathing out tension,…feel your body…relaxing,…slowing down…And while you're breathing and starting to relax,…let your eyes close gently…Let your closed eyes avoid distractions so that you can get in touch with your inner mind…With your eyes closed, don't be surprised to have distractions…thoughts…memories…noises from the outside…bodily sensations…Let them go…right through your mind…like the breeze going through a room with open windows…Let the distractions…just come and go.

Step 2: Relaxation
Your natural breathing…is making your body feel relaxed…the second step in this process…Feel your relaxation…Which muscles are now more relaxed…your shoulders,…your neck…your legs…Allow your relaxation to spread…to the areas that still need it…Take your time…and your relaxation…starts filling more and more of your whole body…Check again...any part that is still tense…Direct your breathing to that area,…your tense area,…as if your breathing were a gentle breeze...sweeping the dead leaves of tension…and stress in your tense muscles,…like dead leaves blown by the wind…Notice how good you feel,…the relaxation…feeling good all over…To check how relaxed you are, use a simple mental trick: think of a 12 inch ruler. Visualise it in your mind's eye. See it clearly and look at the numbers: 12 tells you the best level of relaxation and concentration you can reach. Now…let any number from 1 to 12 pop up in your mind…What's the number?…Keep it in mind…and before we end this BRIMS exercise, we'll do it again.

Step 3: Imagination
Now you are ready for imagination, the third step. This is the time to step into your special place…Be there…Look around…Notice every detail,…everything you see,…colours,…shapes,…forms. Admire the beauty of your special place…with all its details. Feel good being there,…feasting your eyes with the beauty of the place…And listen to the sounds of the place…Pay attention to what you are hearing…Any music?…Any voices?…Any nature sounds…waves…winds?…Let all these sounds make you feel good…at peace with yourself and with nature…All these sounds can become music to you…Take a moment to enjoy the sounds in your special place…What about the smells in your special place?…Pay attention to the scents in your special place,…nature smells,…the woods,…the sea,…the air…Take a deep breath and enjoy the smells in your special place…Taste also the beauty of the place,…how good it makes you feel…all over…Also, be very sensitive to how your body feels in your special place,…your comfort,…how comfortable your body feels…sitting there,…or standing,…or walking…or lying down…Experience the comfort in every part of your body,…in every organ,…in every bodily system,…and enjoy it!…Be fully there…in your special place.

Step 4: Messages
In your special place concentrate on what you want to accomplish…focus on your goal…Use your imagination…to see yourself already there…having accomplished your goal…You have done what you wanted…You have attained what before seemed difficult,…perhaps even impossible to do…You feel happy,…proud…You feel...good about yourself…Stay with these feelings for a moment…Let these feelings take over…your whole being…And say to yourself…yes this is me…Yes!…I can…do it…I am proud of myself…Let this message reach every part of your brain…Let your 'Yes!' fill every cell of growth…(brief pause) Keep your relaxation…and enjoy being in your special place…convinced that you've changed…(brief pause).

Step 5: Sign
Before getting back to the ordinary way of using your mind, imagine once more the 12 inch ruler in your inner eye and look at the number that comes up…Notice it clearly and keep it in mind to notice how you are doing in your practice…Now use your sign to reactivate the good effects of …Your sign is simply your left hand…Don't move it now…Notice what your hand is touching…feeling…Notice the exact position of your hand…how your fingers rest on some material or touch each other,...how close your fingers are from each others,…how sensitive your hand has become…the back of the hand sensing the breeze of your own breathing…Now say to yourself: every time my hand finds itself in this position, all the good effects of this self-hypnosis will be activated…My hand, in this position, will trigger all the mental energy I need to attain my goal…Also, next time I practice these exercises, I'll start by placing my left hand in this position to make the whole process smoother, more effective and quicker…Now, to return to the ordinary mental channel, check how fine you feel,…all over…And, while still breathing breezily,…let your eyes open while you reconnect with the here and now,…in this room,…this day,…this hour…breathing slowly until you're fully in the ordinary mental channel.