Free hypnotherapy script – panic attacks – Hypnotherapy Glasgow

Glasgow Hypnotherapy – free hypnotherapy script.

Author: Linda Alexander 1.10.2009

Panic Attacks – Hypnotherapy Script

 

Simply make yourself comfortable in the place you have chosen and close your eyes…………. this is your time for yourself…………empty your mind of all thoughts but listen to the sound of my voice……….. which will help you to relax………the sound of my voice…………. will help you to relax.

 

Your mind may wander………… but the sound of my voice will travel with you ……… all the time helping you…………. to relax……………… Notice now the rate of your breathing………. and begin to slow it down…………… and every time you breathe out you can also begin to relax even more………… every time you breathe out……….you can begin to let go of any physical tension in any part of your body…………….so while you…………… continue to slow down and deepen your breathing………………. you can also begin to…………… relax from the top of your head all the way down…………….I would like you to imagine you can relax the muscles in your scalp……………..even if you think you don’t know how…………….. just imagine that you could relax the muscles in your scalp……………….. and then let go the muscles in your forehead…………..and your eyebrows…………………and breathe out any tension in your temples……………… You can relax the muscles at the back of your eyes and at the sides……….. and allow your eyelids to remain comfortably closed…………relax your cheek bones……………….. you can even relax the end of your nose……………… just by thinking about it…………relax your jaw now…………..allow space between your teeth……………….. allow your tongue to find its own comfortable resting place……..relax your top lip………….relax your bottom lip…………….. soften and relax your chin…………………… soften and relax the back of your neck………. and allow that feeling of relaxation to travel down your spine……………. all the way down………………….. relaxing your throat now…………. allowing yourself to swallow….. one more time…………… and then let go the muscles in your throat…………   imagine you can soften your collar bones…………………………. allow your shoulders to drop down away from your ears………… soften and relax the length of your arms……………………. all the way down……………….. elbows soft…………….. wrists relaxed………..  relaxing the back of your hands……… relaxing the palms of your hands………….  and you can even relax each finger…………… one at a time………………. relax now your chest……… soften and relax your ribcage………. allow your ribcage to expand and contract………………so you can breathe more easily……… and you can continue to deepen and relax your breathing……………and now relaxing your solar plexus………if there is any tightness….any hardness………..allow it to soften……..melt….ease out………. relaxing now the lower part of your body………………… allow the stomach muscles to be soft……………. relaxing…………. now your hips and your pelvis……………………….. and all the way down……… relaxing the length of your legs………thighs soft……knees relaxed………………………..ankles loose…..relaxing the tops of your feet……the soles of your feet ………….. relaxing each toe now….. one at a time………………………………………………………..

 

And in a moment I am going to count down from ten to one………………………….. and with each number you can allow yourself to drift……… to sink………… another 10 per cent deeper relaxed with each  number………………………..to a perfect level of relaxation where the  deeper part of your mind is waiting, waiting to help you……………………. so ready 10…………. 9……………… 8…………….. sinking down……………. 7………………. 6……………….. 5……………..  deeper relaxed 4……………. 3…………………… 2………………. 1……………………. deep down and relaxed………………….

And in a moment you’ll hear me say the word…………………. NOWwww…………………… and from now on………………. every time you hear me say the word……………………. NOWwww………………. your body will automatically relax………………. every time you hear the word…………………. NOWwww that’s a signal to your body to let go to let go…………………. of any unnecessary physical tension………………………. to let go of any unhelpful nervous tension……………………….. and now the deeper part of your mind is more receptive………………………… and the deeper part of your mind will help you…..to relax ever more deeply relax…..and I would like to speak to your unconscious mind about a matter of importance…….important to you…….

 

Because this is your choice……….this is your decision………….to make this important change in your life……….. you will find it easy now……….with the benefit of your unconscious mind…….with the full support and understanding of the deeper part of your mind to ……..to eliminate a problem………..until now ……..you have been experiencing uncomfortable  feelings ….. feelings of unsettled emotions……….feelings of discomfort and anxiety…………….feelings of fear…………..and panic……………..which have begun to interfere with your life………..and I would like to tell you…….. of some useful tools to overcome those feelings…for ever….and there is nothing for you to do…………for the deeper part of your mind will take care of this for you…………….in the beginning …strange as it may seem… when they began… those feelings probably served some useful function in your life… however whatever it was that originally caused the panic attacks… is now outdated …because you’ve reasserted your desire to be free…  The feelings were a response to some anxiety… going on in your life at the time… you may have heard of the flight or fight response……. which is perfectly normal…………where the body prepares to deal… …with a possible threatening situation… and responds by causing feelings that… for you…today….. are neither useful or desirable or appropriate……………for some reason that natural, helpful fight or flight mechanism has.. …….over-reacted………..has got something out of proportion………….and has resulted in these uncomfortable feelings… ..they can be quite frightening ………and alarming…………and after experiencing them once or twice ……we develop a fear of these feelings………………

This is what happened to you…………..and it’s ok now………..because you know you can survive a panic attack……… but the fear of having one…….. has caused a chain reaction …….which only creates one…… so we need to unlearn those feelings of fear and to take back control………of your thoughts……..and your feelings and your reactions………………….of course this may take a little practice at first……. but ………when you carry out the suggestions that I will make…….. you will be free……… in a very short time, of panic attacks………. forever………To demonstrate to you how to begin to take back control I would like to suggest that you take each symptom one step at a time……….. while you are completely relaxed………… and comfortable in the knowledge that you can be free from panic attacks forever………..as you know all people are different………… and…………… the  symptoms are…………… different for…………. different people…….. but one of the……….. most common is your…………. heart………. beating………….. a…….. little……… more……… faster……… than usual………and………. if…………. your ………..mind can cause this………. it can…………..also…………. reverse it…and if this should ever occur… perhaps…………. imagine it…………. as………….. heavy music which is beginning……………. to…………. slow………… down to a……………. nice…………. steady rhythm, or……….. a clock that’s…………….. beginning to wind down… your mind………. can…………….. control your……………. heart beat and especially………….. your awareness of it………….. Another feeling that………… people sometimes say……….. they have……….. is………… one of clamminess in the back of the neck …or the palms of their hands……….. they may even feel hot and sweaty …and should this ever occur………….. imagine picking up……………. a handful of snow……………. and compressing it to make a snowball …………… or imagine………….. you’re standing…………… at the side of a ………………..fan to get cool…………… cool and comfortable once again… If it’s the back of your neck…………. maybe you can imagine………… a lovely………….. cool………… breeze….. coming from behind you………. and your neck will become………… more comfortable too. Some say that their legs feel weak………… like jelly……. … but you can imagine a lovely………… strong feeling……….. spreading……….. into your legs ..         .you may even  notice little shivers.        .. running through the body..        . and should this ever occur…you can become            really            curious           about          those shivers …perhaps you can imagine                the rays of the sun …streaming over your body          … making it feel relaxed … making it feel comfortable and…………… warm and ………….so relaxed…………..another thing that some people find useful is to learn to …………go with the flow………..and            should this ever occur………….don’t fight them…………..just be still for a few moments and breathe…calmly and evenly …….. it can help to remember a simple breathing  technique called 7/11………..simply breathe in for a count of 7 and then breathe out for a count of 11…………and let those feelings…….wash over you… and continue to breathe in for  a count of 7 and breathe out for a count of 11……… don’t become a part of those feelings…just observe them………..calmly and comfortably……………..and continue with 7/11         .you are in control……………if it helps you can…….. take yourself off………… in you’re imagination………. to……….. a special place of relaxation………..a place of safety and security………that no one else is allowed to enter………except by invitation……. ..where……….. time has no meaning……time doesn’t exist…..so you can stay there……….as long as you please………. others may  imagine themselves in an art gallery………… and see any uncomfortable feelings as a picture on the wall……………..When that happens they just……….. float right on past the picture…………….. onto the paintings of more pleasant scenes….. peaceful……….. artistic…………. pictures with lovely……… soft colours…and  as they float towards these…………… more pleasant scenes …so they float past the unpleasant one……………. they leave it behind……………. taking no notice at all… And the feelings quickly………… subside……..  and……… are replaced by more comfortable feelings of……….. calm relaxation…………..So you see, you’ve already learned……………….. several techniques here………….. to cope with any discomfort………….. And knowing that you’re………… well equipped to deal with……………… anything that might crop up is a wonderful ………comfort to you… and because you feel……………. much more comfortable about the whole situation……….. you begin to lose any concern………. you always know that feelings pass easily………….and you are in control………and as a direct result of this ………….you’re going to find those feelings ………occur less …….and less… until they gradually…………. diminish………… all by themselves…..and very soon…………… you will forget you ever…………….. had this problem….. because it will be in the past…….very soon………………you will have………….. little recollection of…………. ever having this problem………and there is no need for you to remember………………..something that is no longer part of your life……..no need……….to remember………..something that is in the past………….of no significance ……….to you…………ever again…………ever again…………….

 

And……………. in a moment……………. I am going to count from 1 – 10 and with each………… number you become………… more and more awake…… with beautiful feelings flowing through your body…….. calm and peaceful thoughts flowing through your mind…………..you will wake up feeling fine…………….calm……………peaceful…………….confident………….at the count of 8 you can open your eyes……at the count of 10 you come back to full, conscious awareness.  So ready 1,2,3 waking up 4,5,6 coming awake……7,8 eyes open……………9, 10 wide awake, fully wide awake.

If you would like any more information about hypnotherapy for panic attacks or to make an appointment, contact:  Linda Alexander Tel: 0141 632 1440 (please leave your name and contact number if I am unable to answer right away) or 07875 493358 or e-mail linda.alexander@talktalk.net

Please get in touch if there is anything you would like to ask in relation to hypnotherapy and panic attacks.

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