In this 10‑minute guided hypnosis session, Jim Katsoulis leads listeners through a progressive relaxation routine that culminates in a cognitive reframing of junk‑food consumption. The script begins with deep breathing and systematic muscle relaxation, moving from the stomach up to the face and eyes. Once a calm, neutral state is achieved, the speaker introduces the core therapeutic claim: after eating junk food, the listener always feels physically, mentally, and emotionally worse, especially when trying to lose weight. Listeners are asked to visualize the 10‑15 minute post‑eating period, notice the negative sensations, and internalize that junk food never provides lasting satisfaction. This mental association is reinforced by repeatedly linking the feeling of relaxation with the awareness of junk‑food’s negative consequences, encouraging a shift in perception from taste to after‑effects. The session ends with a classic counting‑up wake‑up, bringing the listener back to full awareness while affirming a refreshed, healthy mindset. The overall purpose is to reduce cravings and promote healthier food choices by altering subconscious attitudes toward junk food.
Chapters
This is a hypnosis session to help you feel indifferent to junk food, and you can use it right now. Just close your eyes or defocus them and use your peripheral vision. Relax your face, relax your shoulders, relax your chest, and relax your stomach. Take a deep breath in and slowly let it out. Take another deep breath in and slowly let it out. Now bring your attention down to your stomach and relax your stomach muscles. Any tension you find, let it melt away with this relaxation. Enjoy that feeling and imagine that relaxation continue to move up into your chest, relaxing your chest muscles. Feel your chest open and expand as those muscles relax. Feel that relaxation moving deep into your lungs and your heart. Now imagine that relaxation continue to move up into your shoulders. Relax those shoulder muscles completely and totally. And let that feeling of relaxation move up into your neck, up into your ears, and down into your jaw, completely relaxing the jaw muscles. Now let that feeling of relaxation move over your lips, up into your nose, so that with each and every breath you take, you begin to relax a little bit deeper. Now let that feeling of relaxation move up into your eyes and your eyelids. Allow that relaxation to wash over your eyes, completely erasing any tension that may be there. Enjoy that feeling of relaxation and feel it continue to move up into your eyebrows, up into your forehead, and down over your face so that all the muscles of your face completely and totally relax. I want you to enjoy this feeling of being physically relaxed, mentally quiet, and emotionally calm, because it's from this place that you can realize the truth about junk food. And that truth is that never once in your life have you felt better after you've eaten it, physically, mentally, or emotionally. Every time you eat junk food afterwards, you feel worse about yourself physically, mentally, and emotionally when you want to lose weight. And so this is your opportunity to begin to see junk food differently, to zoom out from it so that when you think about eating junk food, you don't just think about the eating it, but you think about the 10, 15 minutes that follow it. How you feel mentally, emotionally, and physically every time you eat junk food. How do you feel afterwards? And it's never better. It's always worse. And you can begin to internalize this now. Allow every cell of your being to remember what it feels like 10 minutes after you finish eating it. How you feel physically with the sugar and the carbs coursing through your bloodstream. How it feels mentally if you want to lose weight after eating junk food, knowing that you let yourself down. How it feels emotionally when you eat that junk food, if you feel discouraged or frustrated with yourself. So as you allow yourself to connect to the natural consequences that always follow the junk food, you begin to reflect on those anytime that you're around junk food, so that you no longer define junk food by how it tastes, but instead focus on how it feels 10 minutes after you finish it. And you have plenty of experience knowing that you've never felt better about eating junk food 10 minutes after you finished it. You always wish you'd done something different. And so from that place of awareness, you begin to release your focus on junk food. You begin to disconnect from it. And you do that by going back into your body, relaxing your stomach, chest, shoulders, and face, being present in the moment, and realizing that when you're present Connected to your body and aware, you want to make healthier food choices. And you realize junk food's always going to be around, and that's fine, because you're disconnecting from it, because you realize it always makes you feel worse. And you want to live a happy, healthy life where you can live at the weight that you choose. And by taking control of your perceptions, you can do exactly that. And it starts by seeing junk food for what it is. And as you begin to associate and demand in your life better nourishment, more satisfaction from the foods that you're consuming, to feel better after you eat, you begin to naturally crave healthier foods. And junk food pales in comparison so that when you think about it, You disconnect from it by relaxing, taking a deep breath, and remembering that you've never felt better after eating junk food, ever. And you can begin to internalize this feeling so that every cell of your being begins to realize this and begins to guide your behaviors accordingly. And now I'm going to count from 1 to 5. When I say 5, you'll be fully awake, completely rested and refreshed. Number 1, slowly, easily returning to your full awareness once again. 1. Number 2, each muscle and nerve in your body is loose, limp, and relaxed, and you feel wonderfully good. Number 3, from head to toe, you feel amazing in every way. On the number 4, you become aware of the room that you're in and the body that you're breathing into. And on the next number I count, eyes open, fully awake, completely rested and refreshed. Number 5, eyes open, take a deep breath in, and have a great day.
