Writing Your own Self-Hypnosis Script

We'll take a step-by-step approach in helping you to create your own self-hypnosis script. The sample script we'll be writing (and you'll be following) will address an issue with feeling uncomfortable and/or anxious in social settings. Just mimic the steps presented here to create your own script.

Below we'll detail the different strategies and techniques that will be used to create the script. These same strategies can be used in pretty much any hypnosis script. We'll begin by using techniques that will help overcome emotional roadblocks. The techniques we'll use are simple and effective. For most issues, this will be a key strategy to begin with. Then we'll go about creating suggestions, metaphors, and visualizations to create the desired behavior--to be comfortable and relaxed in social settings. It will be important to infuse confident feelings in the visualizations and suggestions.

To make things more interesting, we'll create a fictional character who experiences awkwardness in social settings. Let's call him Jerry. Jerry feels extremely uncomfortable and anxious in any kind of social setting, and he gets tongue tied whenever he has to talk to someone he doesn't know. Jerry wants to change that, and we're going to help him.

The first step in writing the script will focus on overcoming those pesky emotional roadblocks.

1. Overcoming Emotional Roadblocks

This is a key part of any self-hypnosis script. Emotional blocks are almost always the most difficult blocks to overcome--in part because the subconscious is the realm of our emotions. Emotional roadblocks are automated reactions to specific triggers, and they usually manifest physically. In Jerry's case, his trigger is being in a social setting. He feels nervous, his stomach tightens up, and it's not unusual for him to begin sweating; he has trouble speaking when spoken to, his mouth feels dry, and he just wants to run away and hide.

 Fortunately, there are some simple techniques to help overcome emotional roadblocks. We'll combine a visualization with a simple energy tapping technique, and we'll throw in a psychological reversal statement. This technique is an off-shoot of EFT. Sounds a little complicated, but it's not.

The main purpose here will be to send a signal to Jerry's subconscious mind  that it's okay for him to be relaxed and calm in social settings. We want to change the fearful reaction Jerry has to his social-setting trigger and create a new conditioned response--one in which Jerry can learn to be calm, relaxed, and confident.

We'll begin with a visualization in order to bring up the emotional feelings that come with Jerry's fear of being in social settings. Visualizing himself in a past social setting should bring those emotional feelings to the surface. If there was a single core event that was the root cause of Jerry's anxiousness in social settings, then that's the visualization Jerry should begin with. If there was no core event, then he'll work with any recent events in which he felt uncomfortable and anxious.

Once Jerry's fear-based emotions have surfaced from his visualization, he'll begin tapping his thighs. He'll alternate tapping his thighs with the tips of his fingers. By focusing on the tapping, Jerry's subconscious mind is distracted from reacting in its normal fearful fashion. At the same time he begins repeating a psychological reversal statement.

Psychological reversal reflects a belief at the subconscious level that is in direct opposition to what would be in someone's best interest--call it a misaligned belief. In Jerry's conscious mind, he knows it would be in his best interest to be calm and relaxed and confident in social settings, and that's what he wants. But the belief at his subconscious level is that he is nervous and anxious and uncomfortable in those settings. So at the psychological level, Jerry's beliefs are the reverse of what he wants and what would be in his best interest--psychological reversal. Now we'll construct a statement that will help to change that.

A psychological reversal statement is designed to correct or reverse a misaligned belief. It accomplishes this by being in total acceptance of that belief. By being in total acceptance of his condition, Jerry can literally take the energetic steam out of his fear-based belief. Jerry's psychological reversal statement might go something like this: Even though I am nervous and anxious in social settings, I love and accept myself completely. A psychological reversal statement always begins with the phrase, "Even though..." and is followed by a simple acceptance statement of  the condition. In Jerry's case, the simple acceptance statement would be: I am nervous and anxious in social settings. The acceptance statement is always followed by the phrase: I love and accept myself completely. (Learn more about acceptance statements).

Here's the first part of Jerry's script. This first section is designed to help Jerry eliminate his emotional roadblocks:

Jerry will begin by visualizing a past experience in which he feels nervous and anxious in a social setting. And as he visualizes the experience, he'll alternate tapping his upper thigh area with the tips of his fingers as he repeats his psychological reversal statement (Even though I am nervous and anxious in social settings, I love and accept myself completely). He will tap his right thigh with the tips of his fingers on his right hand and tap his left thigh with the tips of the fingers on his left hand, remembering to alternate the tapping in a rhythmic pattern (left, right, left, right...) with about a half second interval between taps. So, in review, Jerry will visualize the past experience, alternate tapping his thighs, and repeat his psychological reversal statement. He'll do this for about two minutes.

As Jerry practices this part of his script, his fear-based emotional reaction will begin to diminish in intensity and fade away. A couple of important notes. It's a good idea for Jerry to use more than one visualization. Since the manifestation of his condition has likely occurred numerous times, he should use as many of those occasions as he can. Visualize one event for a few days, then move on to another event. Also, he can use different versions of his psychological reversal statement. A second statement might go something like this: Even though I have difficulty talking to people I meet at social events, I love and accept myself completely.

Two things should occur here. First, focusing on the tapping should distract Jerry from experiencing his normal fear-based reaction. Second, the psychological reversal statement will send a message to his subconscious mind that it's okay that he gets nervous and anxious at social events. It's no longer a big deal. With diligent practice, his emotional reaction will dissipate. This sets the stage for the second section of Jerry's script in which he will give himself powerful suggestions to be a completely different person in those same social settings.

2. Creating Powerful, Effective Suggestions Aimed at the Subconscious Mind

The second part of Jerry's self-hypnosis script will focus on creating a new behavior in relationship to social settings. This part will also include a visualization to help get the message (the new, desired behavior) across to Jerry's subconscious mind. He'll visualize the same social settings he did in the first part of the script, only this time he'll change the visualization to reflect who he wants to be in those social settings. He'll see himself being relaxed and confident in his visualization. He'll see himself easily conversing with others and having a great time. He'll be completely comfortable. And while he's visualizing, he'll repeat some simple yet powerful and effective self-suggestions. Here's how we'll go about creating this part of the self-hypnosis script.

Identifying your intentions and your motivations - We'll begin by writing a few sentences that describe exactly who it is Jerry wants to be in social settings (who he intends to be), and we'll identify his central motivation. His motivation for wanting to change will be a powerful ally in convincing his subconscious mind that a change is needed.

Then, from the sentences Jerry comes up with, we'll create some powerful self-suggestions. We'll also get an idea of how to create the visualization for this part of the script. Here are the sentences Jerry comes up with to describe his intentions and his motivations:

Simple and straightforward. Now we'll craft these sentences into some powerful self-suggestions:

Simple, precise, and powerful. We’ve gotten rid of the word “want” and replaced it with verbs like "I am," "I have," and "I find." Much more powerful than I want (lack). The two most powerful words in any language is “I am.” I am suggests to the subconscious mind that what follows those two words is a done deal. To want something means to wish for it; but wanting something also suggests that you lack what it is you wish for. A good rule to follow when dealing with the subconscious mind is to never suggest that you “want” or “lack” your desire—because the subconscious will then do everything in its considerable power to create for you the specific lack you’ve suggested. Once you have written simple, powerful sentences that identify your motivation and your intention, it's time create the visualizations you'll use for the second part of your script.

As for Jerry's motivation, he realizes his strongest motivation for wanting to become more relaxed and confident in social settings has to do with his desire to meet someone and have a relationship. We'll use Jerry's desire to help motivate his subconscious mind to create the change he seeks. How can we accomplish that? We'll simply use a visualization of Jerry meeting someone at a social setting to create the emotional impact needed to influence his subconscious. This part won't necessarily require a self-suggestion.

Now that we have the pieces necessary to create some powerful suggestions and visualizations, let's put it all together.

The second part of the script will begin with a visualization. It will be the same visualization Jerry imagined in the first part of the script. Only this time Jerry will alter the visualization to reflect who he really wants to be in social settings. Instead of being nervous and apprehensive, he'll see himself as relaxed and confident. He'll imagine himself conversing easily with the people he meets. He'll be exactly who he wants to be in those situations. And as he visualizes this, he'll repeat the powerful suggestions he's created for himself:

I am always relaxed and comfortable in social settings. I have the ability to be incredibly relaxed in any and every situation imaginable, and I am using my ability to relax now.

Whenever I meet new people, I have full confidence in my ability to communicate. It's so easy and natural for me to converse with others in any social setting. People find it easy to talk to me, and I find it easy to talk to them. I always have interesting and worthwhile things to say.

The last part we'll add to the second part of the script will be a final visualization in which Jerry lives out his desire to meet someone. He'll visualize himself meeting someone he likes at the social event. He'll smile to himself because he's finally experiencing his heart's desire. This will help motivate him to be who he wants to be in social settings.

Great. If you've been creating your own script as you've been following along, you'll be ready to get started with your own self-hypnosis session. Now let's take a look at Jerry's self-hypnosis script in its entirety:

 Jerry begins by visualizing a past experience in which he feels nervous and anxious in a social setting. And as he visualizes the experience, he'll alternate tapping his upper thigh area with the tips of his fingers as he repeats his psychological reversal statement (Even though I am nervous and anxious in social settings, I love and accept myself completely). He will tap his right thigh with the tips of his fingers on his right hand and tap his left thigh with the tips of the fingers on his left hand, remembering to alternate the tapping in a rhythmic pattern (left, right, left, right...) with about a half second interval between taps. So, in review, Jerry will visualize the past experience, alternate tapping his thighs, and repeat his psychological reversal statement. He'll do this for about two minutes.

The second part of the script will begin with a visualization. It will be the same visualization Jerry imagined in the first part of the script. Only this time Jerry will alter the visualization to reflect who he really wants to be in social settings. Instead of being nervous and apprehensive, he'll see himself as relaxed and confident. He'll imagine himself conversing easily with the people he meets. He'll be exactly who he wants to be in those situations. And as he visualizes this, he'll repeat the powerful suggestions he's created for himself:

I am always relaxed and comfortable in social settings. I have the ability to be incredibly relaxed in any and every situation imaginable, and I am using my ability to relax now.

Whenever I meet new people, I have full confidence in my ability to communicate. It's so easy and natural for me to converse with others in any social setting. People find it easy to talk to me, and I find it easy to talk to them. I always have interesting and worthwhile things to say.

The final part of the script will be a visualization in which Jerry lives out his desire to meet someone and have a relationship. He'll visualize himself meeting someone he likes at the social event. He'll smile to himself because he's finally experiencing his heart's desire. This will help motivate him to be who he wants to be in social settings.

Two final things to keep in mind. It's extremely important that Jerry feels confident when he's repeating his self-suggestions. That confidence will go a long ways toward convincing his subconscious to help him make the changes he wants to make. And secondly, it's important to understand that the subconscious mind doesn't differentiate between actual experiences you have in your life and the experiences (visualizations) you imagine in your mind. It treats them both as real. That's why self-hypnosis is so powerful. Keep repeating those self-suggestions and visualizations and your subconscious mind will develop a new pattern of behavior that will reflect your desired change.

Now that you've created your own script, it's time to set up your self-hypnosis practice environment. Click here to move to the Setting the Stage section.

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