Sometimes in the course of a day, we build up stress and anxiety. These are normal conditions and what we do about them to de-stress could change the course of our day and the stress level we experience.

Before you begin this excercise you may want to print the script out and then either read it aloud to yourself or into a tape recorder.
As you read it to yourself or into a device, use a calming voice, slightly monotone in nature and imagine yourself relaxing very deeply while you give yourself these suggestions.
Whenever you see the following symbol, ....., pause briefly, approx. 5-20 seconds and allow your mind to imagine and shape the images, the pictures that your voice has spoken.

 Are you ready? Let your mind wander and let’s see where we go on vacation at!
Ready?

Taking a deep breath….holding… holding…holding…and letting it out slowly… I allow myself to begin by imagining in my mind a place where I always have total peace….total calm, ...a sanctuary if you will….. It may be beside a gentle, trickling stream or a serene, calm  lake.... it may be watching the waves as they fall upon the sand at the ocean....smelling the salt in the air…..
It may be high up in the mountains, smelling the scent of the trees... or it may be in the comfort of my own bed, feeling the warmth and security…..
The image I find will be the correct one.
As I think about this scene.... my body is relaxing, deeply relaxing.... All of my muscles are releasing any stress, tension, fears, angers or anxiety……Each and every deep breath that I take simply allows me to become even more relaxed,….letting myself go even deeper... Nothing will disturb me during my time…... If an emergency happens, I know I can respond very quickly….
My mind is keenly alert and aware, while my body relaxes, perfectly...as I count from 3 down to 1……. I will allow myself total release and relaxation…... 3….letting go….2…it’s just a matter of being there…1…..going deeper

I am taking a very deep breath now.....
As I inhale I am aware and notice how my chest expands to take in each cleansing breath.
As I exhale, I notice how all of the tension leaves my lungs.....
I feel good, I feel fine, I feel perfectly and completely, relaxed..... Nothing will disturb me.
With every breath I take I relax even more…..there can be no stress in my place so I release all stress now……

 As I imagine my safe place…. I begin to notice and be aware of the images…the colors…..the textures……the sounds….the smells of this wonderful place….it is truly a magical place…it is for me and me alone….no one else is invited…no one else is allowed……this is my place….just for me….to relax…to release…
My place is very safe, comforting and relaxing…As I firmly picture that place in my mind, my body relaxes perfectly. ……
All of my cares are just drifting away.. ………
Using all my senses I see,….feel….hear…all there is to notice about my place…All of my cares are drifting away….. I know I can always bring them back when I want to, but I prefer to let them drift away.....
As my cares are drifting away..... My body relaxes deeply, soundly and perfectly.....
When I go to bed tonight, I will sleep soundly as well……awaking at the proper time rested and energetic……
I will let all the tension of the day drift off into space.

Now I am ready to emerge from this wonderful state of mind….knowing that I may come back to my place at anytime I choose…
Whatever was bothering me before this session will cease to bother me at all….I will handle any situtaion in a calm manner…...
Whenever I use this exercise, I will find myself relaxing very quickly and very deeply…..
At the count of three, I will emerge from this wonderful state... One..... Two.....Three..... I am wide awake..... alert..... and feeling good in every way!
 
 
Use this exercise at any time you desire. The best time to beat stress is before it has a chance to take hold. Use this exercise before entering those stressful periods of the day or during a highly stressful period…since it only takes a few minutes I typically advise my clients to excuse themselves and practice self-hypnosis wherever they can….in the outdoors…a quiet spot…or even in the restroom!! This also works wonderfully during the holiday season when the in-laws are coming over!! Once you practice this exercise, you will be able to relax in just about a minute.

As with anything you do, the more it is practiced the easier and better it becomes.

You may wish to read the above "prescription" into your recording equipment before you embark in the relaxation exercise. It helps to write down your prescription on a piece of paper and read it over several times before you listen to your relaxation.. This will allow your thoughts to focus on a positive outcome or change. And it is Change that you are really inviting in your life.
ENJOY!!!!
 

Ron Stubbs is a Registered Certified Advanced Clinical Hypnotherapist in the Greater Seattle/San Juan Island area. He has become one of the most well respected hypnotherapists in the Pacific Northwest Area. He is a national speaker, teaches nationally with Dr. Kevin Hogan PHD and Marie Mongan (Hypnobirthing Founder), an expert on Tinnitus (ringing in the ears), Chronic Illness/Pain, Fibromyalgia, Depression, Adult Sexual Abuse Issues, Pediatric (Child) Hypnosis, Hypnobirthing, Past Life Regression as well as General Hypnotherapy for issues such as Weight Management and Stop Smoking, giving lectures, teaching classes and seminars on hypnosis. He has helped clients reach their goals of wellness from ages 4 to 90.  He is currently teaching Basic thru Master Level Hypnosis/Hypnotherapy certification classes Skagit Valley College in Mount Vernon, Washington. He is also in the process of writing various articles for publication on hypnosis and related subjects. He is the co-owner of Islelife Hypnosis, located on beautiful Camano Island, and can be reached at 360-387-1197 or by email at Islelife@Camano.net.

For more information about hypnotherapy sessions, or classes to obtain your certification, email Ron Stubbs.

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