(Ebook) - Steve G Jones Hypnotherapy Scripts 2
(Ebook) - Steve G Jones Hypnotherapy Scripts 2
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Hypnotherapy Scripts Volume II
Hypnotherapy Scripts
Volume II
By:
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Hypnotherapy Scripts Volume II
Copyright © 2007
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Table of Contents
Table of Contents ............................................................4
Foreword ..........................................................................6
Chapter 1 What is a Script? ...........................................8
Chapter 2 Weight loss Scripts .....................................16
Motivation for Weight Loss...........................................17
Binge Eating.................................................................19
Food as Fuel ................................................................23
Weight Loss II ..............................................................27
Weight Loss III ............................................................28
Weight Loss IV .............................................................29
Chapter 3 General Wellness Scripts ...........................33
Anger ...........................................................................34
Bulimia .........................................................................37
Healthy Aging...............................................................38
Life Balance .................................................................41
Stress...........................................................................48
Chapter 4 Confidence Scripts......................................50
Claustrophobia .............................................................51
Confidence ...................................................................53
Fear of Heights.............................................................55
Fear of Horses .............................................................57
Fear of Public Speaking ...............................................60
Fear of Snakes.............................................................64
Fear of Spiders.............................................................66
Overcome Shyness......................................................68
Overcome Fear of Performing On Stage.....................70
Positive Attitude ...........................................................72
Chapter 5 Motivation Scripts .......................................73
Marathon......................................................................74
Tennis ..........................................................................76
Motivation for Change ..................................................83
Procrastination .............................................................85
Reach your True Potential as you Age.........................87
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Foreword
Hypnotherapy has been used in dental practice since
the 19th century. It was used then in the form of
hypnoanalgesia during surgical dental intervention. The
first tooth extraction with the use of hypnoanalgesia was
performed by Jean Victor Dudet in 1830.
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Chapter 1
What is a Script?
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Be prepared.
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What should you do? Do you give up? No. You do not give
up. You take heart in the fact that everything you need is
already within you. You just need a little guidance.
First of all, ask yourself what the goal is. Here, the goal is
for the client to lose weight.
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Find out how much weight the person can expect to lose,
and set a reasonable target within a reasonable time
frame.
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Say things like, “You can see the cockpit from where you
are sitting and everything looks fine. And you know that
your bags are stowed and you just feel great because
everything is taken care of. It is a smooth flight. You look
outside. And it is daytime and you see the sky and it is so
beautiful.”
Keep your eye on the mark and remember that you will
end up at whatever point on which you have focused.
Likewise, we want to keep the client’s focus on the positive
change from within. The client should imagine that the
change has happened. We want the client to think: “I am
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Chapter 2
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Binge Eating
You continue to relax. I want you to picture all the food you
ate yesterday. Imagine an island countertop in your
kitchen with nothing on it except the food that you
consumed yesterday. Not only do you see the types of
food you ate yesterday, but the amount is there too. Now I
want you to imagine getting rid of half of the food. For now,
it doesn’t matter whether you get rid of half of the total
amount or if you get rid of half of each item. Go ahead and
throw out half of what’s in front of you on the island and
toss it into a trashcan. Now I want you to imagine opening
your refrigerator and it being filled with foods that are
healthy for you. The entire refrigerator is fill with
vegetables, fruits, whole grains, and lean proteins. Go
ahead and grab some things that appeal to you. You grab
some vegetables that are already washed and prepared
for you. You grab some fruits that are juicy and in season.
You grab some whole grains and lean proteins too, only
the ones that you like the most. You grab all of these
healthy foods and you put them onto the island. You now
have half of the food you ate yesterday, plus some healthy
food. The food that you see spread out in front of you is
what you will eat today, however you have to eat them
throughout the day in 5 separate meals. You can eat any
of the foods for any of your meals, but you must make the
meals as equal as possible. Picture yourself eating these
foods today. You eat some of the healthy foods at each
meal. You realize that even though you are eating a lot
less than you did yesterday, you feel more satisfied. Each
meal is equal in size and holds you off until your next
meal. You don’t feel tempted to eat more than the allotted
amount because you know you will be eating again in a
few hours. Imagine eating like this for a whole month.
Picture the changes you notice about yourself. You have a
lot more energy throughout the day. You feel more
productive and motivated to get things done. You are
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training will help you boost your metabolism and it will help
you build long lean muscles. Picture your new lifestyle six
months from now. You workout six or seven times a week.
Exercising has become a part of your daily routine, just like
showering and eating. You enjoy all the extra physical
activity you are getting. Picture a wide variety of aerobic
exercise and physical activity; you are always stimulated
by new workouts. Imagine how your body feels. Your body
is firmer to the touch. You feel definition in muscles you
didn’t know you had. Your clothes are looser on you. On
the outside you look thinner and trimmer. On the inside
you are healthier. You have more energy than you used to.
You are able to accomplish more and you feel more
motivated to reach your goals. Your body is healthier on
the inside. Your immune system has gotten a boost and
your body is able to fight off bacteria and viruses. You
enjoy the new you. Picture yourself a year from now. You
have lost weight and you are close to your goal weight.
The pounds keep coming off as you vary your workouts.
You have become a lot stronger, physically and mentally.
You continue to enjoy aerobic workouts and physical
activity. They have become a part of your daily routine.
You find that you are happier now and you are less
stressed. Losing weight with exercise has changed you.
You like the new you. You have worked hard exercising
and losing weight. You look forward to your future and
reaching your goal weight. You know that you can
accomplish anything you put your mind to.
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Food as Fuel
You are now completely relaxed and at ease. I want you to
picture your body as an engine. You know that the more
you drive, the more gasoline you need. Our bodies are
similar to an engine, the more we use our bodies, the more
food it needs. If you are always on the go, moving around,
exercising, and very active, you are going to need more
food than someone who sits at a desk most of the day and
doesn’t move their body a lot. Just like an engine needs
gasoline, we need the proper sources of food to keep us
going. You wouldn’t put water, juice, or coffee in your car,
your car wouldn’t run properly or at all. You must eat
healthy foods in order to be healthy, mentally sharp, and
have enough energy to get you through the day. In order
to use food as fuel, you must eat lean protein, whole
grains, vegetables, and fruits. These are the best foods to
get all the nutrients and minerals your body needs for
optimal health. Lean proteins are fish, poultry, beans, nuts,
and soy. They are all high in protein and protein will keep
you satisfied for a long period of time. Protein stays in your
body and gives you the energy you need so that you feel
good throughout the day. Whole grains are important
because they are an excellent source of carbohydrates.
Carbohydrates also give you energy, but this energy is like
short-term energy. It won’t stay with you for a long period
of time, but it will give you more of an instant boost. It’s
very important to balance protein and carbohydrates, both
are very important. You will want to eat whole grains
because they have fiber in them. Fiber is the part in
carbohydrates that keeps you satisfied longer. Fiber is a
very important part of your diet and keeps your healthy.
Vegetables and fruits are important because they contain
so many valuable nutrients. Protein and carbohydrates will
get you through your day, but vegetables and fruits will
give you the vitamins and nutrients to sustain a long and
healthy life. The more brightly colored the fruits and
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vegetables are the better. This means that they are rich in
antioxidants and vitamins. You should also strive to eat
dark leafy greens. They also provide many nutrients that
you cannot get anywhere else. Picture yourself eating
these foods. You eat lean protein, whole grains,
vegetables, and fruits. You are able to have the energy
you need throughout the day. Whether you are training for
a marathon or chasing your children around the house or
spending 9 hours at work, you need proper nutrition. What
you put into your body has a direct effect on how your
body feels, thinks, and performs. You will feel satisfied and
energetic with the right foods. By getting rid of fried foods
and saturated fats you will feel better throughout your day
and you will notice changes long-term. You may not notice
a change right away in your mental capability, but using
the correct food to nourish your body will have a drastic
effect on your mental health in the long run. Perhaps a
lifetime of eating right can help fight against Alzheimer’s
Disease and different cancers. Getting the right nutrition
will also affect how your body performs in the short-term
and long-term. You will feel like you are in better shape if
you are consuming the right foods in the short term. In the
long-term, the correct foods will help you keep your bones,
joints, and muscles in good working order so that you can
be mobile as you age. You have complete control over
what foods you consume, which means you have a lot of
control over how your body and mind think, feel, and
perform.
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Weight Loss I
Now imagine yourself two months from now. You have
lost 20 pounds. You have eliminated unhealthy choices
from your diet. You have devoted yourself to following a
rigorous, but safe, exercise regiment. You made smarter
choices in your grocery shopping, choosing more fruits,
vegetables and lean meats. You cut out overly fatty foods,
unhealthy sweets, and empty carbohydrates. You began
packing your own lunch and taking it with you to work,
eliminating the temptation of all the unhealthy choices at
the restaurants you used to frequent during your lunch
hour. You spent the extra time you gained by not traveling
to and from a restaurant on your lunch break taking an
invigorating, metabolism-boosting walk. You stopped
drinking soft drinks and found that you did not miss them
at all like you thought you would. You enjoy the flavor of
the fresh, healthy ingredients in your food much more than
the unhealthy, processed food you thought you wouldn’t
be able to live without. Eating has become a joyful
experience because you feel yourself nourishing your body
and growing more and more healthy.
You go to the gym at least four times a week, often more.
You go even when you feel tired or don’t think you are up
to it because when you do, you find that you feel so much
better after you’ve finished working out. You realize that
you do not feel as well if you do not get your workout in.
You are overjoyed when you look at the results of your
positive changes in the mirror. Your stomach is flat. Your
legs and posterior are toned and healthy in appearance.
Your arms look strong and lean. Your skin glows as a
result of your healthier diet and exercise routine. You find
yourself caring for other parts of your appearance because
you are proud of your appearance and want to do all you
can to accentuate it. Your grooming has improved. You
love your new haircut. The new outfit you bought fits you
perfectly in all the right places. You can’t wait to show up
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to that reunion. And when you do, you own the room
because you look amazing and you absolutely exude
confidence and success. Everyone cannot stop telling you
how fantastic you look and how wonderful you have done
for yourself. Your successes have created a new,
improved you, and you keep up with your new healthy
lifestyle permanently because you love the way you feel.
You affect those around you positively and inspire
improvement in others. This fills you with gratitude and
satisfaction.
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Weight Loss II
As you continue to relax imagine the perfect you. That’s
right your body is perfect. As you gaze into the mirror,
you’re satisfied that you have achieved your goals! While
you ate, exercised and followed those few principles... in
just a few months 10 pounds was simply gone. In 6
months friends and family noticed how good you look. All
because you paid attention to those details, so simple and
easy to follow of good sound weight management.
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Weight Loss IV
Feeling totally relaxed…feeling good… take a slow deep
breath in through your nose ... hold it… and slowly exhale
through your mouth ... and relax ... just allow everything to
let go ... you have no place else to be ... nothing else to do
... but just sit back, relax, and let every muscle go
completely loose... You are focused only on the sound of
my voice. You are here to lose weight and by losing the
weight you will become healthier ... and the way you are
going to begin to lose weight ... starting right now ... is just
by relaxing ... that's right, you are going to sink back ...
relax ... and you will allow yourself to accept all the good
suggestions ... that I am about to give you ...
You will accept all the suggestions that are being given to
you without being critical of them or without over
examining them ... and you will follow my instructions
exactly as I give them to you, you will lose all the weight
you desire and attain your goal weight ...
In the very, very relaxed state that you are now in you may
be hearing everything that I say ... or you may only be
hearing bits and pieces. As your mind strays back and
forth ... here ... and there ... it doesn't matter whether
you're listening to me as I speak or not ... all you need to
do is relax ... Your conscious mind may be floating all over
with many different thoughts going through it ... however
you're subconscious mind hears everything, and always
pays attention ... and it is the subconscious mind that is
focused on the sound of my voice.
From this very moment, starting right now ... You no longer
have the urge to overeat or to snack between meals ...
From this very moment, starting right now… healthy, well-
balanced meals with lean protein such as chicken or fish,
will more than satisfy your appetite ... and the taste and
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fragrance of your food are better than ever before ... Rich,
heavy, fatty, high carbohydrate, starchy foods no longer
appeal to you ... From this very moment, starting right now
... low carbohydrate foods taste wonderful, especially
complex carbohydrates found in fruits and vegetables.
From this very moment, starting right now ... healthy foods
taste delicious, and fill you up.
From this very moment, starting right now ... you eat your
food much slower ... Chewing your food thoroughly ... You
put down your fork between bites and don't pick it up again
until the bite in your mouth is gone ... you chew slowly so
you can digest your food better and you find that you
become full, even though you have eaten much less than
ever before.
You will find you'll be drinking water more than you ever
have before ... water will be there to help you lose weight
and to remain healthy. Before every meal, you will drink at
least one glass of water ... That wonderful crisp, clear, ice
cold refreshing water will taste great to you ... You'll find
yourself craving water more and more each and every day
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You will lose weight at a rate that will not harm your health,
and you will lose weight in a steady constant manner ...
and with your new lighter physique you'll find that you have
more energy ... Energy that will be needed to be put to
good use ... You'll find you can move around more easily
and exercise more than you have before ... You will look
forward to go to the gym or exercise. Everything you do
will become easier … and you will want to do more each
and every day to increase your health. You will not feel so
tired from dragging around all that extra weight every day
and night.
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From now on, you eat to sustain yourself ... You "eat too
live", and not "live to eat", that is all part of the past ... You
now get enjoyment from other things rather than just food
... You find that doing healthy fun things, brings you
enjoyment ... Eating is just something that you do to get
energy so you can continue doing the things you enjoy ...
I am going to now give you a suggestion should you ever
feel tempted to eat high carbohydrate junk food. When you
pick up the junk food I want you to see and smell the junk
food as it really is, a greasy high carbohydrate psuedo-
food filled with preservatives and other things that will not
let you reach your weight goal. As you pick it up you can
feel the grease and fat in your hand. I want you to smell
the bad chemical odor that junk food really has. I want you
to want to get this food out of your hand, back to where it
came from. And as soon as you put the junk food down
you will feel good and happy that you did not eat that
greasy, fatty smelly junk food.
You are very, very relaxed. You feel convinced that you
will reach your weight goal. You feel empowered to lose
the weight and reach your realistic and obtainable weight
goal. You can feel this powerful resolve; determination and
strength to achieve anytime you feel the need by touching
your right shoulder and have your inner voice say, “I will
reach my weight goal easily within six months.”
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Chapter 3
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Anger
Your mind is calm more; your body is relaxed as you drift
now deeper and deeper relaxing more and more. And now
you ponder certain thoughts. You ponder the idea that
when you harbor anger, you increase your stress. You
choose no longer to live this way. You choose not to keep
your anger inside. You choose to release it in a very
productive and healthy and non-harmful, non-threatening
way. When you find yourself becoming frustrated with
someone, you find that you speak with them, addressing
the problem directly, calmly, and appropriately. At first this
may seem a little different to you, different than the way
you had been doing things, but soon, much sooner than
you ever imagined possible, you will become very, very
good at this, very good at releasing stress at the point at
which it comes to you. When someone bothers you, you
tell them about it in a very calm way. You release that
anger. You release that stress. You find yourself becoming
more and more clam. You engage in calming activities.
Perhaps if you choose, you begin to meditate, regularly.
Perhaps if you choose, you begin to exercise, regularly,
doing things which release anger, which release stress
before it becomes anger. You find yourself living in
harmony with your conscience. Your conscience directs
your moral activity. You find that you do not violate your
conscience. Therefore, you do not create stress for
yourself; you live in tune with your conscience. Your
subconscious mind lives in tune with your conscience.
Your conscious mind also lives in tune with your
conscience, that moral part of you which makes you who
you are. You do those things which you consider to be
right. You do not violate others rights. And when you feel
your rights are violated, you address that situation; you talk
to that person who did that in a very calm way, releasing
the stress. Whenever you have a stressful moment, you
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Bulimia
And as you continue to relax, you feel so at peace with
yourself, so completely at peace with yourself. And you
realize now how powerful you are and that you can let go
of binge eating and when you do eat, you feel completely
in control, completely in control. You realize that your self-
worth comes from your integrity. Your self-worth comes
from the inside from what is in your heart, your integrity.
And you realize now that you have an amazing amount of
integrity and therefore an amazing amount of self-worth.
And you realize what a wonderful person you are. What a
wonderful, relaxed person you are. You continue to relax
as you now imagine seeing yourself as the beautiful
person you are. Seeing yourself as though in a mirror,
seeing your physical body and the person inside. Realizing
that both are beautiful, both are worthy of love and you are
able to talk about your feelings freely, letting go of self-
doubt, letting go of any anger, relaxing more and more,
day by day. And you realize that all of your actions happen
with consideration of the consequences, therefore you
take appropriate actions in your life and you are very
responsible. You handle your life in a very responsible
way. Most importantly, you are kind to yourself. You are
kind to yourself. You are kind to yourself.
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Healthy Aging
You are relaxing deeper and deeper and more deeply
now. Imagine that you are watching TV in a very
comfortable chair. You are flipping through different
channels and you come upon a channel that is
broadcasting your current lifestyle. The channel shows you
not getting enough exercise; it shows you sitting a lot and
not exerting yourself. You watch yourself eating on the TV
and it shows you not eating the healthiest foods. The show
also shows you not getting a full night sleep and a full
restful sleep. In the show you are often stressed and not
as happy as you could be. You decide you no longer want
to watch this show. You flip through to another channel
and you see yourself again on the TV, but something is
different. You are very happy and you look healthy. This
channel shows what your new lifestyle will look like. It
looks wonderful and fulfilling. You watch yourself on TV
getting a really good workout. You are enjoying it. Your
heart rate is up and you are sweating. You look very happy
and you appear to be fitter and trimmer. You are talking
with a couple other people and enjoying your time
socializing. You watch yourself eating the right foods. You
eat five or six healthy meals a day and you make sure your
portion sizes are the right size. You are eating lean
protein, whole grains, and lots of fruits and vegetables.
You appear to be very satisfied by the foods you are
eating. You notice how your skin glows and you look to be
a little thinner. Next, you see yourself at the doctor, getting
a yearly physical exam. The doctor is very proud of the
changes you have made in your life. He shows you results
of different tests and congratulates you on how healthy
you are. You know the importance of going to the doctor
every year as a form of prevention. On the TV, you are
doing things to improve and maintain your memory.
Instead of making lists, you memorize things so that you
no longer have to write them down. You also are trying to
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Life Balance
You can continue to feel at peace and very relaxed. You
are standing in front of a blackboard and written on this
blackboard are words you use to describe your life. Words
such as hectic, stressful, disorganized, tiring, and
unfulfilling. You take a step toward the blackboard and you
pick up an eraser. Using the eraser, you erase all the
words on the blackboard. You get rid of them. They no
longer exist and they no longer describe your life. Now
picture a large wall in front of you. You have a permanent
marker in your hand. With the permanent marker you write
on the wall. You write words that describe the life you want
to lead such as fulfilling, balanced, energetic, and happy.
Go ahead and write on the entire wall. You write every
word you can possibly think of you add satisfying, stress-
free, rewarding, and motivated. You continue to write
words that you would like to use to describe your life. You
want a balanced life between work and personal time. You
can achieve a balanced life. You will achieve a balanced
life. You dedicate yourself to making positive changes so
that you can lead a fulfilling lifestyle. Picture the changes
that you can make. You find better ways of managing your
time. You realize that your time is precious; you want to be
productive and enjoy your time to the fullest. You organize
your work life and your personal life so that everything
runs smoothly and efficiently. You simplify the things you
can in order to add more fulfillment to your life. You find
ways to be more productive at work so that you do not
have to work long hours. You manage your household so
that the important things get done. You remain calm when
little things go wrong. You are strong and you don’t sweat
the small stuff. Perhaps you go to school or you have
children. You see the importance of keeping things simple
so that everything goes smoothly. You learn to manage
procrastination, by breaking up projects into smaller
pieces. Relationships are important to you. You have
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many people around you who support you. You make sure
that you leave work behind you when you spend time with
family and friends. You work on having good, meaningful
relationships with those who support you. You take time
out for yourself everyday. It can be as little as five minutes.
You use this time to clear all thoughts from your head and
to relax. You can do breathing exercises or whole body
relaxation. You also take time to relax and enjoy yourself.
After all, that’s what life is all about. You do the things that
make you happy, whether spending time with family or
friends, getting some exercise, or watching TV. It can be
whatever you want. It’s important to start your day off right
and it’s important to wind down from a hard day. You strive
for balance in every aspect of your life. Now picture your
life six months from now. You have learned to better
manage your time. You use every minute of the day to be
productive, whether at work, or working on relaxation time;
you enjoy every moment of the day. You see a change in
your relationships with other people. You have more
energy and a more positive outlook. You have simplified
your life. It is now more fulfilling and easier to manage.
Your work or school life has improved. Others have
noticed a change in you and they notice that you are
happier and more content. When you go home from work,
you leave all your duties at work. You enjoy your personal
life by relaxing with family and friends. You enjoy time to
yourself, when you are able to recharge. You are sleeping
better now. You are getting a more restful night of sleep.
This allows you to have more energy throughout the day.
You are proud of the changes you have made. Your life is
more fulfilling now than it ever has been before. You now
lead a balanced life and you look forward to everything
that comes your way.
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Nail Biting
You are feeling very deeply relaxed. You are ready to
make a change in your life. You have a habit that does not
bring you happiness and you wish to stop. When you
begin to move your hands toward your mouth, there will
simply be an automatic and opposite withdrawal
movement. Picture yourself. Picture your hand moving
toward your mouth. A feeling consumes your entire body.
You do not allow your fingernails to come near your
mouth. You have a strong urge to not bite your nail. You
move your hand back down, by your side and you feel
better when your nails are not near your mouth. You
realize that there isn’t anything positive about biting your
nails. You do not like the way your nails look and your
family and friends wish you would stop the bad habit. You
will no longer wish or desire to continue this outgrown,
unwanted habit that injures your hands and embarrasses
you before your family and friends. You are constantly
reminded to not bite your fingernails. At first, the urge to
bite your nails is just as the urge to stop biting your nails.
As time goes on, the urge to discontinue the habit is gets
more and more powerful. Simultaneously, the urge to bite
your fingernails becomes less powerful, to the point where
you no longer want to bite them. As you begin to
discontinue the habit of biting your nails, you will feel a
sense of well being and self approval. You will begin to
respect your fingernails and hands and be proud of them.
Along with discontinuing the habit of biting your nails, you
will feel a strong sense of accomplishment. Each time that
you successfully avoid nail biting, you will feel proud of
yourself for accomplishing a worthwhile and desirable
goal. Now picture yourself six months from now. You have
completely eliminated your unwanted habit. Take a look at
your nails. They are neat and tidy looking. They go just a
little past the tips of your fingers. They are smooth and well
kept. You enjoy looking at your fingernails because they
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Positive Attitude
You are feeling very deeply relaxed. Picture yourself
holding a bunch of red balloons. On each one of these red
balloons, is a word. The words are all negative words like,
critical, rejection, gloomy, and mean. There are lots and
lots of balloons. They are all filled with helium and you are
hold them by the strings in your right hand and they are
tugging at your arm. You decide to let go of all of the
balloons, you watch the words, oppose, conflict, and
unfriendly disappear higher into the sky. You can barely
make out the words, stubborn, hurtful, and sad. You watch
as the balloons get smaller and smaller way up in the sky.
Your arm feels a lot better. You have just let go of all of
your negative thoughts and feelings. Now, you focus all of
your attention and energy into positive thoughts and
feelings. The releasing of the balloons and negative
thoughts represents starting a new life. You are ready to
lead a more happy and positive life. You know there are
many changes that you have to make and you are open to
make these changes. You focus first on changing the
things in your life you can control. You listen to your
feelings and your gut reactions. You communicate your
feelings more. You make sure you do not harbor any
tension. By getting things off your chest, you will feel more
at ease and less worrisome. You make sure you get rid of
your inner critic. You no longer criticize you or those
around you, instead you see the good in things and you
focus on the positive. Instead of judging people, you think
of ways you can help them. You enjoy giving your time to
others, you like helping people. As much as you give to
others, you also know the importance of getting “me time.”
You take time to yourself and you take joy in doing
activities that improve your well-being. You learn to accept
things the way they are, you are happier when you aren’t
critiquing things. When you look toward your past and
toward your future, you only see successes. You think of
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And each night you will be at ease and relaxed. You’ll feel
relaxed and calm knowing that every day is another
adventure even though some days will have problems and
things we don’t like. Every day will be an adventure,
starting now. As you go to bed every night you will be calm
and at ease. Go ahead and picture yourself lying down to
sleep. You close your eyes and take a few deep breaths.
Go ahead and picture those deep breaths…[pause], that’s
right. As you breathe, you will focus on your stead and
consistent breathing. Your steady breaths calm you and
put you at ease. You focus on completely clearing your
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Stress
You relax more and more deeply. Realize that you can
control many factors contributing to your stress. You will
use this time to absorb what I am saying. You will keep an
open mind and make changes in your life to reduce your
stress. Relax as you lie there. Realize that the stress that
you incur is only temporary. Whenever you worry about
something, you realize that it is only temporary, and you
will manage your stress. Picture yourself in a stressful
situation. You make sure that you manage your reaction.
It’s important to be patient and give yourself time to think
about the situation. You stay calm and you think about the
situation rationally. The first thing you do to tackle the
problem is you set realistic goals. You ask yourself what
you can do to control or alleviate the problem. When the
task seems large, you manage to break up the project into
small pieces so that you can easily handle the situation.
You remain calm and relaxed while dealing with a stressful
situation. In order to quickly calm yourself down in a time
of distress, you do a few breathing exercises to keep your
heart rate at a normal level. This allows you to think and
act clearly and effectively. In a stressful situation you
remain positive. You encourage yourself to remain positive
and you persuade yourself to be confident. You decide
that in order to lead a less stressed life, you need to make
changes to your lifestyle. You make sure that all of the
relationships you have with family and friends are healthy
ones. You either fix relationships, or keep a smaller,
healthier group of people around you. You take great
strides to manage your time and money, since these can
often be a great source of stress for you. You realize that
you are good at managing your time and money and you
enjoy doing it. You make it a goal to get at least eight
hours of sleep every night. It is a full night of restful and
sound sleep. You only consume healthy foods, because
you realize that healthy foods can greatly impact the way
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Chapter 4
Confidence Scripts
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Claustrophobia
And now as you continue to relax and unwind, you feel
more and more comfortable. You realize that you are
becoming a more relaxed and comfortable person in every
situation in your life. I’d like you now to imagine yourself in
a movie theater, a very large movie theater. There’s plenty
of room in this theater, the room can be as large as you
would like it to be, that’s right. And as you relax, you
realize just how relaxed you are, in every situation. And as
you sit in this very large, comfortable theater, you are
watching a movie and this movie is starring you. You see
yourself on the screen. You see yourself walking into a
room and smiling, you are relaxed. This is a very small
room that you have walked into, but you are sitting in the
theater watching the movie, watching yourself walking into
the small room and smiling. As you continue watching the
movie, you are safe and protected. And now you see
yourself getting on to an elevator and as the doors close,
you see yourself smiling and relaxing and you continue
watching this movie, seeing yourself in various scenes.
Scenes in which you are in a very small space, yet you are
completely relaxed and at ease. And if you feel
comfortable as you watch this movie, you can imagine that
you are in the movie, that’s right. Rather than being in the
theater watching the movie, you can imagine that you are
experiencing the events while you are in the movie. And if
at any time, you choose to leave the movie and continue to
watch it from the safety of your chair in the large theater.
Day by day, you become more and more comfortable
being in the movie, the movie that stars you. And in that
movie, you will allow yourself to experience how peaceful it
can be to be in small spaces. That’s right, because you
realize that you are always safe and protected. Very soon
indeed, in your waking life, you will be very comfortable
being in small spaces because you are a relaxed person
and you will have practiced being in small spaces. You will
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Confidence
As you continue to become more deeply relaxed, I want
you to picture yourself in a room. This room has a large
chalkboard on it. Written on the chalkboard are words
negative that you or others have given you. You see the
words like low self esteem, insecure, apprehension, and
doubt. Go ahead and picture any other negative words that
have been unjustly given to describe you. Now take a step
forward and grab the eraser. Put the eraser up to the
chalkboard and completely erase all the negative words
that used to describe you. These words no longer describe
you. Now put the eraser down and pick up a piece of
chalk. With this piece of chalk, go ahead and write all the
positive words that describe you. You write confident,
determined, smart, and capable. You also write
experienced, qualified, strong, and worthy. All of these
words describe you. Go ahead and take a few steps back
and look at these words. These words represent you and
how other people see you. Negative words from the past
no longer exist. You only describe yourself in a positive
way and others see you as very confident. Now, create a
place and put yourself in this place. This is a place where
you feel at ease and completely comfortable. It could a
beautiful place in the outdoors where you feel relaxed and
calm. Or it could be a large room where you are with all
the people in your life who support you. Or it could be a
place you have never been before and you make up every
little detail that surrounds you. Or it could be a little nook in
your home that you enjoy going to. Go ahead and think of
a special place. Remember, this is your special place and
it should have great meaning and importance to you and it
should make you feel completely at ease. Go ahead and
picture it…[pause]. While you are in this wonderful place,
you are calm. You feel more confident than you ever have
felt before. You believe in yourself. You are strong and
capable. You know that you can accomplish anything you
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Fear of Heights
And as you now continue to relax, you imagine yourself in
a movie theater. You are standing in the projection booth
and you are showing a movie. The movie is starring you.
And you also see yourself sitting on the front row of the
theater watching the movie. So there are three versions of
yourself: the one standing in the projection booth, the one
on the screen, and the one on the front row. And right now,
you imagine yourself to be watching things from the
projection booth. You are watching yourself approach a
very tall and beautiful building. That’s right, watching the
movie from safely inside the projection booth. And you
now see yourself approaching the building and there is a
glass elevator which runs up the side of the building, giving
the occupant of the glass elevator a beautiful view, a
beautiful view of all the surrounding areas. You now see
yourself get into the glass elevator and begin to go up,
safely, confidently, and comfortably. You are watching
from the projection booth. Second floor…third floor…You
see yourself in that movie, safe and protected and relaxed
and very comfortable. And now you imagine yourself
watching the movie from the front row of the theater and at
any time you may choose to go back to the point of view
from the projection booth. But right now, you are watching
the movie from the point of view of you sitting in the front
row, watching yourself on the screen. Watching yourself
now on the fifth floor…sixth floor. Seeing how relaxed you
are, seeing yourself smile and now you can imagine
yourself being in the movie looking out at the beautiful
areas all around from the glass elevator and at anytime,
you may go back to the front row of the theater. But for
now, you see yourself going up…up…the tenth floor and
above, in the glass elevator. You see yourself standing
there in the glass elevator. You look down and you see
your feet firmly planted on the floor of the elevator and you
watch the numbers increase as you go higher and higher,
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Fear of Horses
All right now, you are feeling very relaxed. That’s right.
You are feeling very comfortable and you are completely
at ease. Now, picture yourself entering a movie theater.
Take a look around. It is a very large and open room. The
theater has many rows of red comfortable seats. The
movie hasn’t started yet, so it isn’t very dark yet. You look
at the movie screen. It’s large and you look forward to
watching the movie. You look up and toward the back of
the theater and you notice a small window. This is the
projection room, where they project the movie onto the
screen. You sit down in the front row and get comfortable.
Perhaps you are with a friend or maybe you are by
yourself, it is up to you. The chair is large and you feel safe
in this movie theater. Trailers to upcoming movies begin
and you get absorbed in them. Now it is time for the movie
to start. You are feeling completely at ease and you are
excited about the movie starting. You sit back and enjoy.
As the movie begins, you notice that you are in this movie.
That’s right, you are in the star of this movie. You watch
yourself on the big screen and you are very excited. In the
movie, you are in a grassy area walking toward a fence.
You are walking towards a fence that holds a horse. You
watch as you get closer to the fence and closer to the
horse. Now if at any point you feel uncomfortable, you are
able to transport yourself into the projection room and
watch from afar. Also, if you cannot stand to watch the
movie, you can shut it off at anytime. Let’s pretend that
you are feeling a little uncomfortable, so you go into the
projection room. You are a little more at ease up here
because you know you have a little more control. You
watch yourself from high up in the projection room. In the
movie, you are at the fence, about 25 feet from the horse.
The horse does not notice you. It stands there, only caring
about the hay he is munching on. You start to feel a little
more comfortable in the projection room. You are not
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tempted to shut down the movie, but you know you can if
you needed to. You watch yourself in the movie, you reach
your hand out, as if to say hi to the horse, and the horse
continues to eat. You are feeling a little more comfortable
now, so you decide to go back into the theater and watch
from the front row. You settle down into your comfortable
seat. You know that if you feel fearful at any point in time,
you can go back to the projection room and turn off the
movie if you have to. You continue to watch and you find
yourself enjoying the movie. In the movie, you take a large
carrot out of your pocket and hold it out to the horse. At
first, the horse doesn’t notice you holding out the carrot,
but he eventually turns his head and looks interested in
what you have to offer. The horse starts to slowly
approach you in the movie. You calm any fear that come
to the surface. You know that you can watch this horse
and feel confident that it will not harm you, because you
are only watching. The horse comes up to you in the
movie and lightly takes the carrot out of your grasp and
begins to eat it. If at any time, you are feeling comfortable
with the movie, go ahead and put yourself in the movie.
Pretend that you are next to the horse. If you feel
uncomfortable, that is fine too and you can stay in the
theater or in the projection room. As you continue to look
up at the screen, the horse pauses for a little while and
seems to be waiting to see if you have any more carrots;
this makes you smile. This is the point in time, maybe not
now, but maybe in future listening of this recording, you
decide to be in the movie. Let’s pretend that you are now
in the movie and you are leaning against the fence with
another carrot in your hand. The horse is about 4 feet from
you. If you feel uneasy, you can go back to the theater or
the projection room, but right now you feel confident. You
trust the horse to be nice to you. He takes a couple steps
toward you and eats the carrot from your hand. You feel
like you have accomplished great things. You now realize
that you can feel at ease around horses. You are confident
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Fear of Rejection
You are now at ease. I want you to think about how your
fear of rejection has affected your life. Maybe you have
isolated yourself socially. Perhaps you are often scared to
assert yourself for fear of people judging you or your
opinions. You may feel the need for recognition from
others. The fear of rejection can have many consequences
on your life and the lives of people around you. Now, you
will get rid of this fear. The fear of being rejected has
changed you and now it is time for you to take control and
get rid of your fear of rejection. It is very important for you
to define yourself and find your own identity. You must
define yourself in a way where others’ opinions aren’t
important to you. Your identity is unique and so is
everybody else’s. You must take time and find out what is
important to you and to you only. When you define
yourself, you will start to accept yourself for who you are.
You realize that you have some things in common with
some people, and there are some things, you do not share
with others and that is okay. When you begin to accept
yourself, others will accept you for who you are. When you
accept yourself, you will not have the need for recognition
from others. Now picture yourself after making these major
changes to your life. You are worthy and confident. You
now realize that it is okay to be different from others and to
voice your own opinions. It’s okay if people do not agree
with you. You now have the creativity and productivity to
be yourself and to interact with others without fear of
rejection. You have found your true identity. You are now
true to yourself. Other people enjoy you more. They see
energy and liveliness in you that didn’t exist before. You
are now empowered and you are responsible for that. You
have empowered yourself. There is nothing holding you
back now. You are now rational in your thinking. You know
that not everyone is going to agree with you and you aren’t
going to agree with everyone around you. You enjoy being
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Fear of Snakes
As you continue to relax deeper and deeper, I want you to
picture yourself in a room, watching TV. You feel very safe
in this room. You are sitting down in a very comfortable
chair or sofa. Behind your sofa or chair, is the kitchen. You
cannot see the TV very well when you are in the kitchen,
so you continue to sit fairly close to the TV. You are
watching TV and you have a remote in your hand. You
enjoy this time in the evening. You like to watch TV in
order to unwind from your long day. You are very relaxed
and you wonder what is on TV tonight. You are flipping
through the channels to see what is on. There are a couple
of different movies on, but you continue to flip through to
see if there is something better on. You come upon a
station and you are on TV. You are the host of a popular
nighttime talk show. You are excited that you are on TV.
On this talk show, you are talking with a celebrity and you
are asking some very good questions about their
upcoming movie. The show continues with some
commercials. You are looking forward to seeing what else
is on the show. You watch the TV you come back from a
break. You are standing behind a large table and a man
comes out to introduce himself. He has brought several
animals to the show and he has an assistant bring them
out one at a time. He brings out a monkey on a leash,
which you find to be very frisky and cute. The next furry
guest is a baby leopard. You are amazed at the large
paws, even though it is just a kitten. Some more animals
are brought out, all of them you enjoy. The next animal
that is brought out is in a box. The assistant places the box
on the large table. The man tells you that inside the box is
a snake. Now if at any point you feel uncomfortable, you
are able to go into the kitchen and watch from afar. Also, if
you cannot stand to watch the TV show, you can turn it off
at anytime or change the channel. Let’s pretend that you
are feeling a little uncomfortable, so you go into the
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Fear of Spiders
You continue to relax…deeper and deeper…more deeply.
That’s right. You are feeling very comfortable and you are
completely at ease. I want you to picture yourself in a
movie theater. Take a look at your surroundings. It is a
very large and open room. You feel safe and comfortable
in it. The theater has many rows of blue comfortable seats.
The movie hasn’t started yet, there is still light in the
theater. You look at the movie screen. It’s large and you
look forward to watching the movie. You look toward the
back of the theater and up near the ceiling, you notice a
small window. This is the projection room, where they
project the movie onto the screen. You sit down in the front
row and relax into the large comfortable seat. Perhaps you
are with a friend or maybe you are by yourself, it is up to
you. The chair is large and you feel safe in this movie
theater. Advertisements and movie previews begin and
you get absorbed in them. Now it is time for the movie to
start. You are feeling completely at ease and you are
excited about the movie starting. You sit back and enjoy.
As the movie begins, you notice that you are in this movie.
That’s right, you are in the star of this movie. You watch
yourself on the big screen and you are very excited. In the
movie you are an adventurous explorer. You are walking
through a beautiful tropical area in Central America. You
watch as you walk along a path that has terra cotta
stepping-stones. You can that ten steps in front of you is a
tarantula spider. Now if at any point you feel
uncomfortable, you are able to transport yourself into the
projection room and watch from afar. Also, if you cannot
stand to watch the movie, you can shut it off at anytime.
Let’s pretend that you are feeling a little uncomfortable, so
you go into the projection room. You are a little more at
ease up here because you know you have a little more
control. You watch yourself from high up in the projection
room. In the movie, you are now 5 steps away from the
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Overcome Shyness
You are feeling very calm and very relaxed. I want you to
picture yourself on an elevator. You are going down
several floors. The doors open up onto the first floor and
you walk out of the elevator and into your very own special
place. You can create this place to be anything you like.
You feel comfortable and at ease here. Take a look
around. Maybe there are people around you who support
you, perhaps you are by yourself. It does not matter. You
create the perfect place for you. In this place, confidence
overcomes any timid feelings. As you walk around the
large room, you walk with your chin up and your chest out.
You exude confidence. You act as if you have never been
shy before. You are secure and you feel good about
yourself. As you continue to walk around, you think about
how you look. You are dressed great and you are a
beautiful person. You feel good about what you look like.
You remove all self-criticism and make room for only
positive thinking. You take a couple of deep breaths. As
you breathe in deeply, you breathe in all the positive things
about yourself. As you breathe out, you let go of any
negative thoughts that you might have. You notice a few
people you don’t know entering the room. It’s completely
natural to have some social nerves. You change any
negative nerves you might have into positive ones. You
are excited to meet new people while feeling this
confident. Someone walks up to you and introduces
themselves to you. You immediately make eye contact,
smile, and introduce yourself. As you and this person are
having a conversation, you realize how easy it is. You are
completely focused on what this person is saying. You are
engaged in the conversation by showing interest in what
the person has to say. Being interested in the conversation
allows you to no longer think about any insecurity. You are
having a good time and your body language exudes this. A
couple of other people join in the conversation. Words
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Positive Attitude
All right now, you are feeling very relaxed. I want you to
think about yourself. Do not think about others. You are
just focusing on yourself. Think about how you view your
life. Part of you may be tempted to zero in on the negative
aspects, but from now on, none of that matters. You
decide to take on a new approach. You focus on yourself.
You no longer describe yourself with negative words like
unhappy and low self-esteem. You realize that you have
complete control over your happiness. You begin to gain
confidence. You love who you are and you think highly of
yourself. You have many things to be grateful for and you
focus on those qualities. You are strong and capable and
you are confident in everything that comes your way. You
have so many great things going on in your life. You no
longer dwell on the negative. You look toward the positive
and you see hope and happiness. Now think about the
major things going on in your life. Some of them seem to
be difficult, but you will find a way to turn them into
something positive. You realize that you are much happier
when you notice the good in other people. When you focus
on all the positive things that happen around you, you feel
good and confident. Focus on the positive. When you think
about your past, you focus on the positive. You think about
the great things that have gone on in your life and how you
were the major influence. When you think about your
future, you are confident that your future will be bright. You
are mature and if you find yourself in a difficult situation,
you stay calm and you think rationally. You are a strong
person. You are beautiful and you always look at the
positive side of things. You look forward to your future
because you know that your future is bright.
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Chapter 5
Motivation Scripts
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Marathon
You are feeling at ease and very relaxed. You are already
doing the right things in order to fully prepare for your
marathon. You have a training schedule. You follow it and
you are confident that it is the right training program for
you. You gradually increase your mileage each week. You
vary the workouts to include sprints, tempo runs, and long
runs that work on your endurance. You take precautions
so that you do not get injured. You do not push yourself
through pain that could injure you. You stretch after your
workouts to ease any discomfort in your body. You are
drinking enough fluids so that your body always stays
hydrated. You make sure that you hydrate yourself
throughout the day. You eat healthy foods that give you
the nourishment that you need for your training. These
foods are whole grains, lean proteins, and plenty of fruits
and vegetables. These foods will aide you during your
workouts and help your body and mind feel strong and
physically powerful. You also are good about getting all the
rest your body needs. You sleep for at least eight hours
every night and you sleep soundly without waking up. With
all of these things that you are doing right, you feel
confident and you know that you will accomplish your
ultimate goal of running a marathon. You also do other
things to motivate you through your training program.
Everyday you visualize your workout for the day. You
visualize yourself running and feeling good and having a
great run. You imagine that you had fun during the run and
you feel a sense of accomplishment when you visualize
the end of your run. At least once a week you visualize
running the marathon. You picture yourself at the starting
line. You picture yourself running at different mile markers.
You look strong and confident every time. You are
motivated the entire time and you are having a lot of fun.
You visualize completing the marathon. You feel the wave
of accomplishment emanate through your body. Look at
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Tennis
During the warm-up of a match, you are analyzing your
opponents’ age, size, movement skills, and racket skills.
You know that you can figure out a way to win. You are a
smart tennis player. And you practice and you know how
to beat different opponents. Enjoy hitting the ball and being
out on the court. As a match develops your feet get
quicker, your body becomes weightless. You move about
the court almost as if you are suspended in a cloud. You
are almost hoping for long rallies. Because that is where
the enjoyment comes from the game is just hitting the ball.
And if the opponent happens to make a mistake and the
ball doesn’t come back, it’s almost as if you say “darn” I
wish the ball had come back.” Instead you won the point
and you move on. Your opponents are going to be people
that you enjoy after the match; chitchat on changeovers
will not help you play better. On changeovers stay
focused, sitting in your chair. Looking at your racket,
looking at your strings, relaxing, and tightening up any
muscles that feel tight and then relaxing them. It’s so
awesome to stay within yourself and picture yourself
playing perfect tennis. You are pretending in a way that
this may be your last chance to play this person. So you
want them to respect you. And they will respect you
because of your competitiveness, because of your efforts
because every point you give it your all. You almost want
to display that after the match, your opponent will say,
“Wow, I can’t believe how many balls you got back.” You
want to display to your opponent that they can’t believe
that the ball keeps coming back. And back. You want to
develop a feeling inside of them that no point is ever going
to be lost by you. That you are going to get to every ball,
you will chase down every ball and then recover. There is
one ball on the tennis court and you have it and so when it
is your turn to hit all your attention will go into making a
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solid contact point. You are going to know when to hit the
winning shot. You are going to know intuitively when to
play defensively and when to lob. You know in advance
that you are going to be humble in victory and stoic in
defeat. After a loss you will analyze particular parts of your
game non judgmentally and know that you will work on
those areas this week and at the next match you will have
a chance again to overcome those areas and play great
tennis. You already know in advance that you are going to
apply what you’ve learned at clinic this week. You can’t
always control how well you are going to feel tomorrow.
But you do know that you can control your emotions. And
you can also control how you treat your partner and how
you can treat yourself. Those are parameters you can
control. You love to see your opponent run and chase
down balls, you will know when to hit behind them you will
know when to hit at them. You’ll know how to run them.
You’ll know that moving an opponent forward and
backwards there are 39 feet between the baseline and the
net. It’s a great distance to move an opponent so you’ll
know when to hit short and when to hit deep. In doubles,
the goal is to separate your opponents and hit in between
them. Tomorrow is a day to enjoy tennis. Your self worth
and existence on earth is not based on winning or losing
this tennis match. You are just happy to have a chance to
play. You are away from all your other stresses, your job,
and your children. This is your chance to have fun. You
know that you can win. You have practiced and have hit
this shot over and over. Practice is simply a way to hit the
ball over and over again so that when it comes time to hit
that same shot in a game you just recall that you’ve done it
before and you can do it again. On the serve, your hitting
arm is loose and your wrist is loose. Your toss is in the
same spot every time. Your eyes look up to the contact
point. Your arm and racket reach up to the contact point
and you watch yourself make contact with the ball. And it
is almost as though when you hit the ball, you have hit a
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head still during the impact point as the ball hits the
strings. You have an incredible ability to bring out the best
in yourself and in your partner. You are going to love this
match regardless of whether you win or lose. Losing is just
one more way to say that you ran out of time to figure out
a way to win. If you are playing well and you get ahead,
again, play one point at a time staying in the moment not
thinking ahead. Never become over confident just display
confidence within yourself and to your opponents. Play
each point to your fullest potential. You hit the sweet spot
so many times on your racket and you love the feeling. As
the ball comes toward you almost anticipate knowing in
advance that you are going to hit the sweet spot on the
racket. It’s going to pop you are going to hear and feel the
sound of a great contact point and know in advance that
the ball is going to go where you want it to go. Then, after
that great shot, you are going to be balanced and expect
and hope that the ball comes back so that you can do it
again because the great pleasures of tennis are hitting the
ball over and over again. Opponents, whether long time
friends or new acquaintances are people to enjoy after the
match is completed. During the match is when you are
trying to bring out your best. This is most often done when
you stay inside yourself and when you have positive
conversations with yourself or your partner. Save the
chitchat for after the match. Save the compliments for after
the match. Don’t over compliment your opponents during
the match. Accept and believe when your opponents give
you compliments. Let your racket do the talking. Practice
has been wonderful this week. Now at this match you are
going to apply that practice and how you felt right now in
this match. You see yourself playing beautifully and fluidly
and moving about effortlessly and contacting the ball
perfectly. You have played long enough to know how to hit
the ball and where to hit the ball. Now it’s time to enjoy
hitting the ball.
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Remember to:
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people are there for you and they also motivate you
throughout the process. Picture yourself a year from now.
You have completely rid yourself of the negative behavior.
Imagine what sense of accomplishment you feel. You are
proud of yourself and you should feel proud of yourself.
You are no longer negatively affecting your life and the life
of other around you by the bad behavior. You have
replaced the old behavior with a new more constructive
one. You are happier and so are the people around you.
You are healthier and more productive than you ever have
been before. You have accomplished a major positive
change in your life.
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Procrastination
You are feeling at ease and very relaxed. Think about the
reasons why you procrastinate. Procrastination is a way of
managing the anxiety that comes along with the task at
hand. Procrastination is not a result of laziness. You have
the ability to be productive and motivated to get things
done. In order to be more productive and in order to
complete tasks, you have to learn to manage your anxiety.
Managing your anxiety will help reduce stress and guilt
that go along with procrastination. Now, get rid of your
former way of doing things. You will now come up with a
completely new and better way of being productive and
having the motivation to get the job done. Think about
some tasks that you currently need to accomplish. Now
think about the most important one. This task is most likely
to have a deadline or a sense of urgency. Now picture this
task. Instead of looking at the task as a whole, you break it
up into small manageable tasks. Visualizing the project in
small parts, rather than as a whole, will allow you to get
started easily and feel a sense of accomplishment along
the way, even before you complete the project. You will
also set realistic goals. Perfection is not necessary. You
make goals that fit your time scale and goals that will get
the job done. Time management is very important. You will
realize as you work on this project and other projects in the
future, that you are able to easily manage your time. You
become very proficient at managing your time. You are a
hard worker and you get things done. Picture yourself
halfway through the project. You look back and realize that
you have accomplished a lot. You are proud at what you
have overcome. You realize that you were more stressed
when you avoided the task, rather than jumping into the
project head on. You also realized that setting realistic
goals was important. Going for perfection would not work
for you. You feel a great sense of accomplishment and you
look forward to completing the rest of the project. You
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remember that for every task that you face, you have three
options. You can do nothing, work on a task that is less
important, or work on a task that is more important.
Working on a task that is more important will give you the
most satisfaction. Working on the most important or urgent
task will allow you to have the least amount of stress and
guilt and will lead to the most productivity. You are worthy
of completing your goals. You are hard working and others
see that in you. You are smart and very capable. Now,
picture yourself accomplishing the very important project.
Imagine feeling a strong sense of accomplishment. You
have overcome a major goal in your life and a huge weight
has been lifted off your shoulders. You know that you can
easily work on whatever comes your way. You plan things
out so that you get projects done easily and efficiently. If
something holds you back, you are strong and you keep
going. Nothing can stop you.
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Chapter 6
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Control Alcohol
You are relaxed now and because you are so relaxed, you
begin to feel free from all tension, anxiety, and fear. You
now realize that you are more confident and sure of
yourself because you have taken the enormous first step
toward helping yourself. You begin to feel the strength
from within, motivating you to overcome any and every
obstacle that may stand in the way of your happiness. You
will find that from this moment on, you are developing
more self-control. You will now face every situation in a
calm, relaxed state of mind. Your thinking is clear and
sharp at all times. You begin to feel that your self-respect
and confidence are expanding more and more each and
every day, in every way. You now realize that in the past,
alcohol was an escape and a weakness that you are
replacing with confidence, strength, and self-control.
Alcohol was an escape and a weakness that you are
replacing with confidence, strength, and self-control. You
are becoming a happy person now with a positive attitude
towards life. You are succeeding now and you have all the
abilities for success. You no longer desire alcohol.
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Anxiety
You are feeling very relaxed now. It feels good to be
completely relaxed. You are safe here. You will learn to
ease your anxiety. Picture the words that describe your
anxiety. You see fear, apprehension, and worry. They are
written on a chalkboard right in front of you. Now take an
eraser and erase the words. Take a look at the
chalkboard. You have gotten rid of the negative words.
This chalkboard represents you. You can now start with a
clean slate and write all the positive words that describe
you such as, confident, capable, and strong. You realize
that there are things that you can do to ease your anxiety.
Picture a new lifestyle. This lifestyle consists of you
working on eliminating anxiety from your life. You do
everything you can to completely eliminate anxiety, fear,
and apprehension from your life. You add exercise to your
daily routine. Exercising can help change your body and
mind. You can start out with getting ten to fifteen minutes
of exercise a day, five times a week. You slowly add more
time to your exercising with thirty minutes being your
ultimate goal. Exercising increases endorphins and
enhances your mood. You also make sure that you get at
least eight hours of sleep every night. A full, restful night of
sleep can help you feel calmer and more at ease during
the day. Sleep is important to give your body and your
mind a rest so that you can think clearly and function
properly during the day. You also make sure to eat right.
You eat healthy foods that sustain you like whole grains,
lean proteins, and plenty of fruits and vegetables. You eat
small meals throughout the day so that you never feel
hungry or really full. Eating healthy foods will give you the
vitamins and nutrients that your body needs. You add
meditation to your life. You take twenty or thirty minutes
out of your day to sit in a calm and quiet place. You turn
your attention inward and focus on yourself. You can also
take this time to get rid of all thoughts in your mind and
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Autism
You will now enhance your metabolism. Your flow of
cellular chi is increasing, opening metabolic pathways
allowing for complete detoxification of your body. Your
cells are becoming more permeable, allowing them to
release toxins. You are opening metabolic pathways and
increasing the energetic chi flow through your charkas.
Your former hyperactivity is now down regulated, allowing
you to relax. Your highly intelligent mind becomes
occupied with games, school, and other fun activities.
Think of one of your favorite intellectual activities right
now. See yourself engaging in that activity. You know that
whenever you have excess energy, you can engage in that
activity in your mind.
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Drug Addiction
You are fully relaxed now. As you listen to what I am
saying to you, you open your mind and body and fully
absorb what I am telling you. You embrace the changes
that you will have to make. Your goal is to heal and to
abstain from drugs. As you go through the process of
detoxifying your body, your body will go through many
changes and you are strong enough to overcome these
changes. At times when you feel restless or anxious, you
will take deep breaths in, absorbing positive thoughts and
relaxing your mind and body. As you exhale deeply out,
you will get rid of all negative thoughts and feelings. It’s
important for you to get a full night sleep every night and to
stay positive throughout your treatment and recovery. You
will not be tempted by cravings; instead you will focus all of
your energy onto a new and positive habit. You learn to
cope with your cravings by substituting a healthy way of
life. That is what you are doing now. You are creating a
new way of life. You have completely gotten rid of your old
life and now you are starting anew. Picture your body as a
cylinder that can be filled with fluid. Watch and feel as a
special liquid is being poured through an opening at the
top of your head. This substance is pure and has heeling
and purifying powers. Feel the fluid fall down your body
and slowly start filling up your toes, feet, and ankles.
Watch as the liquid rises ever so slowly up through your
body. This powerful liquid is penetrating your bones, your
muscles, your lymphatic system, your nervous system,
and your skin. Feel it rise up to your knees and thighs.
This substance is getting rid of all toxins and free radicals
in your body. A refreshing wave of calmness passes
through your legs. They feel pure and free of bad
substances. The liquid continues filling your body, it’s up to
your hips now. You are feeling relaxed and at ease with
this process. As the fluid fills your torso, it also moves from
your hands, arms, and up to your shoulders and chest.
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Optimal Health
You will enhance your metabolism. Your flow of cellular chi
will increase opening metabolic pathways allowing for
complete detoxification. Imagine the perfect lifestyle. A
lifestyle that enables you to be the healthy person you
have always wanted to be. You have complete confidence
in your actions and your body reflects that. Now look at
your current lifestyle. Picture the different foods that you
put into your body that are bad for you. Now completely
get rid of them, throw them away. Sugar and refined carbs
are no longer part of your diet. You get rid of all
polyunsaturated fats, hydrogenated oils, and transfats.
You never eat; it is very bad for you. Picture all the foods
that will nourish you and prolong your quality of life. You
consume more protein and fewer carbohydrates. Your
protein sources come from lean meats such as turkey,
fish, and beans. Your sources of carbohydrates are
spinach pasta, whole grain bread, and brown rice. Imagine
the liquid you put in your mouth. It’s water, clean and
perfect. You drink 2/3 your body weight in ounces of water
everyday. You no longer consume coffee, juice, or soda of
any kind. They have a bad effect on your body and they
take away nourishment. You drink alcohol only in
moderation. Smoking cigarettes and doing drugs are not a
part of your life. They age you and weaken your immune
system. Imagine your life now. Imagine how you feel.
Imagine how you look. Already you are noticing changes.
Now, picture other changes you can make to your lifestyle.
You realize the importance of supplements. You may not
be getting all the vitamins you need by what you are
consuming. Getting the right vitamins and essential fatty
acids will keep you healthy and it gives your body the
ability to prevent sickness. You realize the importance of
exercise. Aerobic activity and resistance training enable
your body to be strong and helps fight arthritis. In return,
exercising helps you distress and gives you more energy
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Panic Attacks
All right, you are feeling very relaxed. Your body and your
mind are at ease. Imagine how you feel when you feel
anxiety overwhelming you and how you feel when you are
having a panic attack. Picture yourself. Notice how you
feel. You feel anxious because you’re scared you might
have a panic attack. This is the last time you are going to
feel this way. No longer will you be overwhelmed by your
feelings of anxiety or panic. You now learn to cope with
your feelings and the fact that you are in control. You are
strong and very capable. You are very confident. That’s
right, confident. Not only are you confident that you won’t
have a panic or breathing attack, but you are also very
confident in whatever you set your mind to accomplish.
Now picture yourself in a situation that could cause you to
stress. Imagine having a panic attack and having breathing
problems. You realize that you will get through this attack;
it will soon pass and you will be feeling calm again. You
tell yourself that the panic attack will soon subside and you
begin to calm down. You gain confidence because you
realize that you can be in control of your breathing attacks.
Again, when it happens again, you tell yourself that you
are okay and that you are strong and capable to deal with
the situation. You tell yourself this because it’s true. You
are strong. You are capable. As your panic attacks get
less and less frequent, you challenge yourself to do more
things that would have caused you stress and anxiety in
the past. Yes, at first it is a challenge, but then you begin
to realize how good if feels to be able to trust yourself. You
begin to think about how much more rewarding your life is.
When you go places, you feel safe and confident. Now,
only on rare occurrences do you have panic attacks. But
something inside of you has changed. You are no longer
scared during panic attacks, you now have the ability to
manage the stress and stifle any fear that you would have
had. You now depend on your ability to manage an attack
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ADD/ADHD
And as you continue to relax deeper and deeper and more
deeply relaxed, you realize now, since you are slowed
down how much close attention you can pay to details,
that’s right, how much close attention you are paying now
to the sound of my voice. You are able to pay attention to
my voice, that’s right. You are able to do this easily and
effortlessly. Day by day, your ability to pay careful attention
to things increases and you allow this to happen, naturally.
In fact, you look for opportunities to pay attention. Perhaps
in school, perhaps with your friends, perhaps while
reading, you look for opportunities in your life to pay
attention and you enjoy doing this. You enjoy gradually
increasing the time during which you can pay attention to
something. You will also notice that you begin to listen
when you are spoken to directly. You listen to what the
speaker is telling you and you are able to follow these
instructions carefully and completely, remembering all the
important things they have told you. Day by day, you feel
more and more calm inside. Your body is calm and
relaxed, calm and relaxed. Perhaps you find yourself
talking less and listening more, that’s right. And when you
listen to a question, you listen to the entire question before
answering, that’s right. You do this easily and effortlessly
and in a social situation you always wait for your turn
because you are relaxed, relaxed at all times. You’re able
to maintain the attention you pay to any task you focus on.
You’re able to wait for gratification, that’s right. You are
able to delay gratification and it feels so good to have the
power to do this, to be relaxed and to wait for what you
want. So relaxed and at ease at all times, relaxed and at
ease, relaxed and at ease at all times, that’s right. And
you’re finding that day by day, you are becoming more
organized, that’s right, and more productive, more
organized and you look for ways in your life that you can
be more organized in a very calm way and this helps you
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Appendix
I have over two decades of experience in hypnosis. I
have a Bachelor of Science degree from the University of
Florida, an M.Ed. from Armstrong Atlantic State University,
and I am working on a doctorate degree at Georgia
Southern University. I am a certified clinical
hypnotherapist, a member of both the American Board of
Hypnotherapy and the National Guild of Hypnotists,
president of the American Alliance of Hypnotists, and
director of the Steve G. Jones School of Hypnotherapy. I
am also on the board of directors of the American Lung
Association in Los Angeles. I currently live in Savannah,
Georgia, but I see clients and teach classes worldwide.
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References
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Resources
http://www.stevegjones.com
http://www.hypnotistsalliance.com
Classes on Hypnotherapy
(Become a certified clinical hypnotherapist online in
eight weeks)
http://americanallianceofhypnotists.org/classes.htm
http://www.stevegjones.com/products.htm
Hypnotherapy Scripts
(Mostly written by MD’s and Ph.D.’s)
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