Generic recordings are written for everyone, which means they are written for no one in particular. The beach imagery may leave you cold. The voice may grate. The suggestions may miss your actual problem. A script you write yourself can use your own words, your own images and your own goal.
It is easier than it sounds. A script has five parts.
Before you write
Choose one goal. One script, one aim. “Sleep more easily.” “Feel steady when I present.” “Stop biting my nails.” Trying to fix everything at once dilutes it.
Make it something within your control. “I feel calm in interviews” works. “I get the job” does not.
Keep it appropriate. Self-hypnosis is for everyday goals. Do not write scripts to dig into memories, to treat a medical or mental health condition on your own, or to mask a symptom that has not been checked by a doctor.
The five parts
1. Induction (about two minutes)
Its job is to settle you and narrow your attention.
“I take a slow breath in… and let it go. With each breath out, my body grows a little heavier. My eyelids feel comfortable and relaxed. There is nothing I need to do right now.”
2. Deepener (about two minutes)
A countdown, a staircase or a body scan.
“In a moment I will count from ten down to one. With each number, I relax twice as deeply. Ten… drifting down. Nine… deeper still…”
3. Suggestions (three to five minutes)
The core. Three to five suggestions, each repeated in slightly different words.
4. Imagery and rehearsal (two to three minutes)
Picture yourself in the situation, behaving and feeling as you want to. Use all the senses.
5. Return (one minute)
“In a moment I will count from one to five. At five, my eyes open and I feel alert, refreshed and ready. One… two… three… four… five.”
For a bedtime script, replace the return with: “And I can drift into a deep, natural sleep.”
Rules for writing suggestions
| Rule | Instead of | Write |
|---|---|---|
| Positive | “I won’t panic.” | “I stay calm and steady.” |
| Present tense | “I will be confident.” | “I feel confident.” |
| Specific | “I am better.” | “My voice is clear when I speak.” |
| Believable | “I never feel nervous.” | “I handle my nerves easily.” |
| Process, not outcome | “I win.” | “My swing is smooth.” |
| Kind | “I must stop being lazy.” | “I find it easy to begin.” |
More tips:
- Use your own words. If you would never say “serene,” do not write it.
- Add a reason. “I breathe slowly because it steadies me.” Suggestions with a reason attached feel more convincing.
- Link to a cue. “When I sit at my desk, my attention settles.”
- Use permissive phrasing if commands put you off. “I may notice…” “I can allow…”
- Repeat. Repetition is a feature, not a fault.
- Build in a cue for next time. “Each time I listen, I relax more quickly.”
Writing the imagery
Choose a place or situation that means something to you. Describe it through every sense:
- What can you see?
- What can you hear?
- What can you feel on your skin?
- Is there a smell or taste?
- How does your body feel?
Then run the scene like a short film in which things go well.
A complete example: calm before a presentation
I take a slow breath in, and let it go. With each breath out, my shoulders drop. My eyelids are comfortable and heavy.
I count from ten to one, and with each number I relax more deeply. Ten… nine… eight… seven… six… five… four… three… two… one.
I feel calm and steady when I speak. My voice is clear. I know my material, and it comes to me easily. If I notice nerves, I breathe out slowly and they settle. People want to hear what I have to say.
I see the room. I walk to the front, feel my feet on the floor, and look up. I begin, and my voice is steady. I see people listening. I finish, and I feel pleased.
When I press my thumb and finger together, this calm returns.
I count from one to five, and at five I open my eyes feeling alert and ready. One… two… three… four… five.
Recording it
- Use your phone’s voice recorder.
- Speak slowly, about half your normal speed, and lower in pitch.
- Pause often. Leave three to five seconds between sentences.
- Write in “I” or “you,” whichever feels more natural to hear.
- Aim for ten to fifteen minutes.
- Do not worry about slips. It does not need to be polished.
Using it
- Listen daily for at least two to three weeks.
- Use headphones, somewhere you will not be disturbed.
- Never listen while driving.
- Revise the script as you learn what works for you.
The bottom line
The best script is the one that sounds like you and fits your life. Write it, record it, and give it three weeks.
That’s the end of the series. Start again from the beginning: What Is Hypnosis, Really? A Plain-English Guide
This article is for general information and is not medical advice.