Anxiety Release Hypnotherapy with Nicole Hollar ( 22 minutes)

Go ahead and make yourself comfortable now. Place your feet flat on the floor and rest your hands on your thighs, or perhaps down by your side, and gently allow your eyelids to close and just begin to allow yourself to relax, letting all your cares and worries go. And at this moment in time, nothing matters as you switch off your thoughts and just allow this time for yourself so that you can unwind completely. And as you begin to feel more and more relaxed, letting go of any worries or problems that may have been on your mind lately, and there is no need to fight any unwanted negative thoughts. As they will soon drift out of your mind again, just as easily as they came in. I would like you to take a couple of deep breaths, slowly filling your lungs with fresh air, and as you exhale, you will relax more and more with every breath. And as you gently slow your breathing down, you begin to feel more and more relaxed, more and more comfortable. You will feel your whole body sinking as if into a cloud, and you will notice how relaxed your whole body has become, from the top of your head to the tips of your toes. Of your toes. Your eyelids have become very heavy, so heavy that try in vain and you cannot open them. And you may even twitch at this moment as you let go of any tension in your body. And all the muscles in your jaw have become limp and relaxed as your jaw sinks down. And your tongue rests gently on the bottom of your mouth, and you are beginning to drift down deeper and deeper, feeling more and more relaxed with every word I speak. And this wave of relaxation spreads down your neck and shoulders and all the way down your arms to your fingertips. May feel a tingling sensation, can't you? As your arms grow heavy as lead, and you soon become aware of a growing peaceful feeling inside, a feeling of calmness and contentment, as you feel every muscle in your chest and abdomen become limp and relaxed, so relaxed, and all the muscles in your back are relaxing. Almost like a mental massage. And all the way down your spine, the muscles loosen and relax. And as you drift down deeper and deeper, relaxed into the soft cloud you're sinking into, you let this wave of relaxation spread all the way down your legs so that your legs become heavy as lead. And your ankles and feet are free of all tension, and every muscle in your legs is limp and relaxed, so that you are completely relaxed from the top of your head to the tips of your toes. And as the outside world fades more into the background, As you begin your journey into your own inner world, to that unique and special part of you that only you can get to, you continue to let go of any negative thoughts or feelings, and any sounds around you or in the distance will fade into the background. The only sound that will matter to you will be the sound of my voice. Which will continue to take you deeper and deeper into a wonderful state of relaxation. And you may soon find that your mind begins to wander, and it doesn't matter where you drift, where you go. My voice will travel with you at all times so that you will continue to respond to me with On an unconscious level. And in a few moments' time, you will hear me tell you to open your eyes. Waiting for me to tell you to open your eyes. And when you hear me tell you to close your eyes, all the remaining tension will leave your body, and your body will sink down, becoming more and more limp, more and more relaxed. Now open your eyes. That's right. Now close your eyes. Inhale and exhale, all the remaining tension leaving your body now. And as it sinks down, becoming more and more limp, more and more relaxed and comfortable too. Just feel yourself sinking down into the cloud beneath you, your head sinking down. You can relax it, becoming even more comfortable, feeling completely at peace and calm and contented as you continue to drift down, really enjoying this wonderful feeling of complete And there may be times when you will not be aware of your body. You won't be aware of your body at all as you continue to go deeper and deeper relaxed, deeper and deeper relaxed. Allow yourself to drift deeper and deeper relaxed. And deeper, drifting and drowsy, drifting down, down, and down into total relaxation. As you drift deeper and deeper into this calm, relaxing feeling, you know that you can feel safe and secure and very comfortable. So just continue to drift deeper. And deeper down as you listen to the sound of my voice. Now, because you are so very calm and relaxed, you can be aware of the minutest movements of your body, both within and without. And you are conscious of the gentle beating of your heart, the steady rhythm of each breath, breathing gently. And slowly, slowly and evenly. Now I would like you to create a picture in your mind's eye, an image of a beautiful woodland scene. Take your time as you allow the picture to form in your mind until you can visualize yourself sitting down, perhaps on a fallen tree that lies by a babbling stream that runs through the woods. Or maybe you would prefer to find yourself leaning against a special tree in that woods, feeling the texture of its cool bark against your back. Listen carefully, and you may hear the sound of songbirds up there in the canopy of the trees, as the birds trill and call, perhaps telling of their day or courting a mate. The dappled sun shines down on the patches of grass and delicate wildflowers in the clearing nearby. And you can see the warm sunshine sparkling like glittering diamonds on the gently flowing stream over there in the clearing. Perhaps you can recall the earthy aroma of grounded leaves and fresh growth as you listen to the sound of the wind's gentle breeze in the upper branches of the trees. There may be an occasional creak as a branch touches another, And merged with the ripples of the stream and the murd song, you sense this as music to your soul. And every now and again, you hear other little sounds in the distance. Yet it is so peaceful here, and you feel very calm and relaxed. You're not surprised to notice a baby rabbit which is playing. playing in the leaves, its little tail bobbing up and down, nose twitching, and now and again it stands on its larger hind legs as if looking for something. You watch the rabbit for a few moments, mesmerized by this tiny animal busy in its play, and then, without any warning at all, the little rabbit bolts away as if in fright. As though an unseen predator was lurking nearby, ready to pounce on your furry friend. And the rabbit swiftly disappears down into her burrow with a kick of its hind legs and a scuffle of leaves to escape this imaginary threat. Another rabbit in the same situation may have stood motionless, frozen in midair as it submitted itself to Of course, the baby rabbit that you saw was using her primitive fight or flight instinct as a response to help her escape. Her heart was pounding as the blood flow to the muscles increased. The flow of blood to her digestive and immune systems were cut off as her body immediately released enough adrenaline to allow her to flee to safety. And by escaping down into her burrow, she discharged all the energy from her body. As humans, we sometimes feel threatened also, but rarely are these threats anything like those of little rabbits. But because we can't always be in a fight or run away from undesirable situations, the responses remain locked within us for a period of time. And we may even begin to fear our body's own natural responses, always imagining the worst is about to happen when it's not, because sometimes our unconscious confuses true threats of harm with those we create in our mind. So by being aware of these responses, we can immediately discharge them, freeing ourselves. Of the feelings of panic or anxiety, or whichever symptoms are generated. And now that you know this, it means that every time you discharge one of those symptoms of anxiety, you immediately feel very proud of yourself, and this reinforces the positive cycle. And what you need or want to do is relax, isn't it? Remember, the body cannot feel 2 conflicting emotions at once. So whenever you feel yourself tensing or anxiety rising, all you need to do is slow down, breathe in and breathe out, and allow your body to relax. Now, I'm going to show you another technique which you will find useful should those old panic feelings return. To do this, you will need to locate the area of your body where you feel the anxiety. For some people, this may be in their chest, for others in their throat or the back of their neck, or somewhere totally different. Just be aware of those unwanted feelings. Where they manifest themselves. And remember, your body is simply experiencing a primitive response and needs a little help in order to feel better. So focus on that feeling just for a second or two and imagine it shrinking in size. Now direct that feeling to the top of your shoulder and all the way down through your arm. It doesn't matter which one, but bring it down from the shoulder, down through the arm, and into the palm of your hand. Go ahead and see the anxiety in the palm of your hand. Perhaps it has a particular shape or color. Feel and experience that anxiety there in the palm of your hand. Now hold it tight for a moment or two. That's right, form a really tight fist, and then with all your might, just throw it away. Discard it. Get rid of it all at once, watching it break apart as it moves farther and farther from your body, disappearing now as it becomes a mist that evaporates into the air. And as you discard that old unwanted negative feeling, You immediately feel lighter and happier and more in control. You feel yourself free. Such a relief, such a release. It's gone. It had no business to be there in the beginning, and so you took control. You rid yourself of that anxious feeling. You take a couple of nice, deep, refreshing breaths. Perhaps imagining breathing in that fresh woodland air, remembering it was simply an old primitive response which needed help to escape. And you can relax your body if ever those feelings of panic return. You can breathe deeply and calmly, allowing your body and your mind to relax as you regain control. Knowing you have the power to control your emotions. When you inhale in this way, your breath pushes deep into your abdomen, deep, deep down. You take slow, deep breaths to regulate your breathing, and then slowly let go while at the same time telling yourself to feel calm. And relaxed. You also use the first technique in any situation that requires it, and when you do this, you inhale deeply and evenly and tell yourself that you are calm and relaxed. You immediately feel much calmer and more relaxed. Your mind commands and your body obeys. And when you tell yourself that you are calm and relaxed, you instantly experience that calm and relaxed feeling. And if you ever feel any of that old anxiety creeping up on you, all you need to do is take this deep breath and remind yourself that you can regulate your breathing. You can relax your whole body. You can, and you do. You remember to check your body for tension. You check your shoulders and neck, letting your shoulders droop and relax. You check your jaw, allowing it to hang loosely and feel relaxed. You check your forehead, letting it become smooth and relaxed. Next, you check your abdomen, letting each breath relax your stomach, and each breath relaxes your stomach more and more deeply. You relax any part of your body that feels tension, any part of your body where relaxation is needed. Always remember, you are in charge. You have the ability, the tools, and the knowledge to let go of all that old unnecessary anxiety. And from now on, you find yourself feeling so much calmer and more relaxed and so much more confident too. Those old anxieties begin to diminish because now you know exactly how to deal with them. Easily, effectively, by simply letting them go. After just a few times of practicing these techniques, those old, primitive, unwanted responses will change as a new response pattern sets in— a pattern of coping, taking control, feeling wonderfully relaxed, And at ease. They are even changing now as you listen to me, for you instinctively know that you can do this. You can take control now. You can be in charge of your mind, your body, and your health anytime you want to. That's right. I would like you to think of a situation that would previously have caused you to feel anxious. That is, before you learned these new coping strategies. Picture yourself at a future date in a similar situation, but this time the anxiety is so faint that you can barely perceive it. But even if there is a tiny bit of that old anxiety there, you know how to eliminate it now, and you do. So see yourself coping wonderfully Directing any tension up to your shoulder and down your arm into the palm of your hand. Experience yourself closing that hand into a very tight fist before throwing the anxiety away. Feel yourself taking that long, slow, deep breath and telling yourself to be calm. And relaxed, and that you are safe and okay. And notice how you instantly respond in a positive, healthy way, feeling wonderfully calm, relaxed, and in control. Inhale deeply and exhale. Inhale deeply. And exhale. Continue to do this for a moment as I remain quiet. That's good. And you know, you instinctively know that this works, that you can feel good. You can be relaxed and free from any unwanted feelings, replacing them easily and effortlessly with a calm and with confident feelings. And these suggestions are firmly embedded in your subconscious mind and grow stronger and stronger day by day. They grow stronger by the day, stronger by the hour, stronger by the minute. In a moment, I'm going to count the numbers from 1 to 5, and at the count of 5, you will be wide awake, refreshed and alert, and ready to allow these suggestions to work for you. 1, 2, 3, coming back slowly. 4. 4, eyelids beginning to flutter. And 5, eyes open, wide awake, mind and body returning refreshed and alert.