Preparation
“Welcome.
Take a moment to make yourself comfortable—sitting or lying down, whatever feels right for you.
Let your hands rest naturally.
When you’re ready, allow your eyes to gently close.
Take a slow, deep breath in through your nose…
…and release it slowly through your mouth.
Once more—slowly in…
…and fully out.
There is nothing you need to fix.
Nothing you need to control.
This moment is just for you.”
Induction: Relaxation & Safety
“Bring your attention now to your breathing.
Not to change it—just to notice it.
With each exhale, allow your body to soften a little more.
If your thoughts wander, that’s perfectly okay.
Simply guide them back, gently, to your breath.
Begin to notice your body…
Starting at the top of your head…
A sense of softness and ease slowly flowing downward…
Your forehead relaxes…
your eyes rest…
your jaw unclenches…
Your shoulders drop—
not because they have to,
but because they are allowed to.
This relaxation moves through your arms… your hands… your fingers…
through your chest and back…
your abdomen… your hips…
down through your legs… all the way to your feet.
You are here.
You are safe.
Your body knows how to relax.”
Deepening: The Path to Inner Calm
“Imagine now that you are walking along a calm, gentle path.
With every step forward, you feel more grounded…
more steady…
more at ease.
Each breath signals your nervous system to shift—
away from alertness…
and into restoration.
You don’t need to see the entire path.
Just this step.
Just this moment.”
Acknowledging Anxiety Without Judgment
“Anxiety is not your enemy.
It is simply your body’s attempt to protect you.
For a moment, notice how anxiety shows up in your body—
without trying to change it…
without pushing it away.
Perhaps it feels like tightness…
restlessness…
pressure…
or a racing sensation.
Gently say to yourself:
‘I see you. I hear you. You don’t need to protect me right now.’
Your body begins to listen.”
The Prescription for Peace (Core Intervention)
“Now imagine you are receiving a prescription—
not for medication,
but for peace.
This prescription contains three simple elements:
Breath.
Each slow breath sends a message of safety to your brain.
Awareness.
When you observe without judgment, anxiety loses its grip.
Permission.
Permission to not solve everything today.
Allow this prescription to move through your body—
like a gentle calm…
a quiet trust…
an inner peace that does not depend on circumstances.”
Nervous System Regulation
“With every exhale, your body releases what it no longer needs to hold.
Your heart rate finds a steadier rhythm.
Your breathing becomes natural and easy.
You do not need to stay alert.
This moment is safe.
The more you relax,
the more your body learns
that peace is possible.”
Post-Hypnotic Suggestions
“And over the next few days, you may begin to notice—
that you calm more quickly when anxiety appears…
that your breath naturally becomes your anchor…
that there is more space between you and your thoughts.
Anxiety may still visit—
but it no longer controls you.
You have tools.
You have choice.
You have inner calm.”
Affirmations
“Now, gently repeat, silently or aloud, at your own pace:
I am safe in this moment.
My body is learning to relax.
I do not need to solve everything right now.
I trust my ability to cope.
Peace is available to me.”
Emerging
“When you’re ready, begin to bring your awareness back…
Wiggle your fingers and toes…
Notice the surface supporting you…
Take a slow, deep breath in…
…and release it fully.
When it feels right, gently open your eyes—
bringing with you a sense of calm, clarity, and steadiness.”
