Paul McKenna guides a 12-minute hypnosis session to build confidence and happiness. You visualize your best year, then work backward through three-month increments to map the path there. The practice encodes a neurochemical happiness code by reinforcing positive thoughts, shifting your default state.
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Your meditation starts in 5, 4, 3, 2, 1. Do not listen to this audio program whilst driving or operating machinery, or if you suffer from epilepsy. If in doubt, consult your doctor. Hello, this is Paul McKenna, and welcome to this Mindvalley meditation to help you create a compelling future. Also, to experience my interpretation of Genpo Roshi's Big Mind Meditation and to enhance your levels of confidence. So, what I'd like you to do first of all is to get relaxed, and if it's safe and appropriate to do so, close your eyes. And I'd like you to imagine going out a year into the future, and I'd like you to imagine it's been one of the best years of your life. It's been amazing. It's been fantastic. Now, if that's true, if it has been one of the best years ever, what must have happened in regard to your health, both physical and mental? If it's been one of the best years of your life, what must have happened in regard to your relationships, both personal and professional? If it's been one of the best years of your life, what must have happened in regard to your career? If it's been one of the best years of your life, what must have happened in regard to your finances? If it's been one of the best years of your life, what must have happened in regard to your general levels of happiness? Now, as you consider that, I'd like you to make a big, bright, bold picture of yourself and your life looking really good a year from now. Look at you looking really healthy and happy, confident, and the light behind your eyes. Also, put some symbols of success in this picture of your life a year from now. Maybe you've won an award, or maybe you're there with friends celebrating some kind of achievement. But whatever it is, when you look at that, you go, that's my life and it looks good. Take as long as you need to, to make it look really fantastic, and then I'd like you to float back 3 months from that picture and ask yourself, What needed to have happened 3 months before that for those good things there in that big bold picture a year from now to have occurred? Now you might know straight away or it might take a few moments if you just get some insights. Next, I would like you to float back another 3 months. And ask yourself what needed to have happened 3 months before that. Maybe you'll know straight away, or maybe it'll take a few moments for you to get insights. Next, I'd like you to float back 3 months from that and ask yourself what needed to have happened 3 months before that. Next, I'd like you to float all the way back to now. So as you look at your timeline, you can see a succession of images— 3 months, 6 months, 9 months, and a year from now— of you looking healthy, happy, and the things that are going to occur on this journey of success and joy and wonderment. What I want you to do next As I want you to make all of the pictures bigger. Make the picture of you a year from now the size of a cinema screen. Make it huge. Make it colorful and bright. So as you look at your timeline of events, you can see the direction of your life looks really compelling.
That's right.
Make it look wonderful. Then put pictures of you in 2 years, 5 years, 10 years, 20 years, 30 years, so on into the future. So you can see a timeline of you looking healthy, Happy and life is good. Life is great. And then increase the size of them even more. So you're looking at your timeline. All you can see is these fantastic pictures of you looking amazing.
Do this every day.
Focus on it and tell your unconscious mind the direction you want your life to go. Next, I'd like you to make yourself really comfortable. Take a deep breath in, and as you let it go, gently relax, and my voice will go with you as you relax even more deeply with each moment. Noticing my words.
Notice noticing my words. Notice noticing your body has relaxed. And your mind has relaxed. And your mind has become sensitive to my hypnotic suggestions that help you most. And I'd like you to imagine how you would look if you were twice as relaxed as you are right now. Twice as relaxed.
And float into that more relaxed you.
See through the eyes of your more relaxed self. Hear through the ears of your more relaxed self. And feel this deeper relaxation. And from this place, I'd like you to imagine how you would How would it look if you were twice as relaxed as you are right now? And then float into that more relaxed you. See through the eyes of your more relaxed self. Hear through the ears of your more relaxed self. And feel this deeper relaxation. I'd like to talk to that part of you we refer to as the controller, part of you that likes to be in control. And I'd like to thank it for doing all the good things that it does for you, but for now, I'd like you to do them from the background of your experience. Letting control go in this time right now. And then I'd like to talk to that part of you we'll refer to as the protector, part of you that keeps you safe. And I'd like it to continue to do all the good things that it does for you, but for now, from the background of your experience. Next, I'd like to talk to that part of you we'll refer to as The evaluator, the part of you that judges, criticizes, analyzes. And I'd like it to continue to do all the good things that it does for you, but for now, from the background of your experience. Next, I'd like to talk to that part of you we'll refer to as desire, part of you that gets you things. I want to thank it for doing all the good things that it does for you, but for now, from the background of your experience. So letting go of all desire in this moment. Next, I'd like to talk to that part of you we'll refer to as the seeking mind, the mind that seeks the way. And like it to continue to do all the good things that it does for you, but for now, from the background of your experience. And now I'd like to talk to non-seeking, contented mind. Right now, there's nowhere else to be.
Nothing to be done.
Everything is perfectly as it is. Next, I'd like to talk to Big Mind. How big are you? How small are you? When are you?
And allow any problems, challenges, or worries To transform in this expanded state of consciousness and enjoy this deep inner bliss. And soon it will be time to return to normal waking consciousness. But before you do, I'd like you to reinforce every positive thought that you've ever had about yourself. I'd also like your unconscious mind to go On a search.
And to remember all of the really great feelings that you've ever had, because those feelings are a mix of electricity and chemistry—
serotonin, dopamine, all those happy neurotransmitters that make you feel really good. And your unconscious mind can learn the neurochemical code of happiness, and so it can create much more background happiness in your life. You're Your natural default setting will be happier than ever.
You will become a happier person for the rest of your life.
And I'd like you to watch a movie of you now, even happier and more confident. Look at the way you stand and breathe, the light behind your eyes, the way you gesture, and that you that feels so good, able to deal with challenging situations.
And enjoying each moment in life. And when you're ready, go over and step into that you. See through the eyes of your happier, more confident self. Hear through the ears and feel this greater confidence and happiness and joy.
And carry it with you, not just for the rest of today, tomorrow, next week, next month, next year, decades into the future.
Because Because you will be a happier person for the rest of your life.
Returning to normal waking consciousness now as I count back from 10 to 1. But just before you do, if there's anything else that needs fixing on the inside, I'd like your unconscious mind to go fix it now.
10, 9, 8.
Beginning to return to normal waking Consciousness. 7, 6, 5, feeling refreshed, relaxed, and alert. 4, 3, 2, 1.
