self hypnosis script 06 self esteem self worth

Script

Self-Hypnosis Script 6 — Self-Esteem and Self-Worth Page 1 SELF-HYPNOSIS SCRIPT 6 SELF-ESTEEM AND SELF-WORTH Prepared by Gerald Crawford A guided self-hypnosis practice for recognising personal value, reducing harsh self-judgement, and developing a more respectful relationship with yourself.

Please read the safety reminder before beginning.

Use only in a safe place where you can relax without needing to remain alert.

Self-Hypnosis Script 6 — Self-Esteem and Self-Worth Page 2 Important Safety Reminder This script is intended for general relaxation and personal development.

It is not a substitute for medical care, psychological treatment, or professional advice.

Never use self-hypnosis while driving, operating machinery, or doing anything requiring alertness.

Choose a safe, comfortable place where you will not be disturbed.

You remain in control and may stop at any time.

If the exercise brings up overwhelming emotions or distress, stop, ground yourself in the present, and seek appropriate support if needed.

Part 1: Preparation of Environment and Person Estimated time: 2–3 minutes Choose a quiet, comfortable place where you feel safe and are unlikely to be interrupted.

Sit in a supportive chair or lie down comfortably.

Make sure your body is supported and that you are neither too hot nor too cold.

Place your hands comfortably.

Allow your legs to rest naturally.

Loosen anything that feels restrictive, and silence notifications if you wish.

Give yourself permission to take this time without needing to solve anything right now.

Before beginning, remind yourself: “I am in a safe place.

I can stop whenever I choose.

For these few minutes, I am allowing myself to pause.” You do not need to prove anything during this exercise.

There is no performance to deliver and no one to impress.

This is an opportunity to develop a kinder and more balanced relationship with yourself.

Part 2: Pre-Induction Estimated time: 2–3 minutes Let your attention settle on the fact that you are here, in this moment.

You do not have to force yourself to relax.

Simply notice the support beneath you and the natural rhythm of your breathing.

Take a gentle breath in, and let it leave without effort.

Again, breathe in comfortably and breathe out slowly.

Allow each exhalation to remind you that you can release a little of the tension you no longer need to hold.

Thoughts may come and go.

You do not need to fight them or follow them.

Notice a thought, then gently return your attention to your breathing or the feeling of being supported.

Say silently to yourself: “For now, I can pause.

I do not have to do everything at once.

I am giving myself permission to rest.” You may have spent years judging yourself by what you achieve, what others think of you, or what you believe you should have become by now.

For these few moments, you do not need to measure your worth.

You are here as a human being, deserving of dignity and fair treatment.

Part 3: Self-Hypnosis Induction Estimated time: 4–6 minutes Self-Hypnosis Script 6 — Self-Esteem and Self-Worth Page 3 Choose a comfortable spot to rest your gaze, or gently close your eyes if that feels right for you.

Take a slow, comfortable breath in, and breathe out naturally.

Bring your attention to your forehead.

Imagine the muscles there softening.

Let that softness move around your eyes, your cheeks, and your jaw.

Your jaw can rest; your tongue can settle comfortably.

Allow your shoulders to loosen.

Notice your upper arms, elbows, forearms, hands, and fingers.

You do not need to make anything happen.

Simply imagine each area becoming a little less tense.

Let your attention move through your chest and back, then down into your stomach and hips.

Allow your breathing to remain easy and natural.

There is no need to take unusually deep breaths.

Notice your thighs, knees, calves, ankles, and feet.

Imagine the whole body being supported, with less effort needed to hold yourself up.

If any area remains tense, that is all right.

You can acknowledge it without criticism.

Each breath gives you another opportunity to soften by a small amount.

Now imagine that your attention is turning inward, like lowering the volume on the outside world.

You remain aware of your surroundings and in control, while giving yourself a quiet space to reflect.

For these few moments, you can put aside the pressure to be perfect.

You are allowed to be a person who is learning, growing, and finding their way.

Part 4: Self-Hypnosis Deepener Estimated time: 4–6 minutes Imagine a gentle staircase with ten comfortable steps leading to a peaceful place of your choosing.

It might be a garden, a quiet beach, a forest path, or simply a calm room.

If stairs are not a helpful image for you, imagine walking down a gentle slope or counting slowly from ten to one.

With each number, allow yourself to settle a little more comfortably.

Ten… beginning to settle.

Nine… letting your shoulders rest.

Eight… allowing your breathing to find its own rhythm.

Seven… giving yourself permission to pause.

Six… letting the outside world wait for these few moments.

Five… halfway down, steady and comfortable.

Four… less need to hold on to every thought.

Three… allowing a little more space inside.

Two… nearing your peaceful place.

One… arriving at a place where you can pause and gather yourself.

Self-Hypnosis Script 6 — Self-Esteem and Self-Worth Page 4 Take a moment to notice this peaceful setting.

You do not need to see it clearly.

A feeling, a sound, or a simple idea of calm is enough.

Imagine that this is a place where you do not have to compete, compare, perform, or earn your right to exist.

You can simply be present with yourself.

Part 5: Therapeutic Intervention — Recognising Your Worth Estimated time: 6–8 minutes Imagine that you are standing in front of a mirror.

This is not an ordinary mirror.

It does not show only your appearance, your achievements, your mistakes, or the opinions other people have expressed about you.

This mirror invites you to see yourself as a whole person.

You may have qualities you appreciate and qualities you are still developing.

You may have memories of success and memories you wish had turned out differently.

You may carry regrets, disappointments, or words spoken to you long ago.

You do not have to deny any of these experiences.

You can acknowledge them without allowing them to become the complete definition of who you are.

Look at yourself in this imagined mirror with curiosity rather than judgement.

Ask yourself gently: “What have I survived or worked through?” “What have I learned along the way?” “What qualities have helped me care, contribute, persevere, or begin again?” Allow yourself time to consider these questions.

You do not need to manufacture an answer.

If nothing comes immediately, simply remain open to discovering more about yourself.

Separating Your Worth from Your Achievements Perhaps you have learned to measure your worth through your work, money, appearance, relationships, responsibilities, or the approval of others.

Achievements can be meaningful.

They can give you purpose, satisfaction, and opportunities to contribute.

But they cannot tell the whole story of your value as a person.

Imagine placing your achievements on one side of a table.

They may include things you are proud of, responsibilities you have carried, and goals you have reached.

Now imagine placing your mistakes, disappointments, and unfinished goals on the other side.

Look at both sides.

Neither side represents all of you.

You are more than your best achievement, and you are more than your worst mistake.

Your life is a continuing journey of choices, experiences, learning, relationships, and change.

Self-Hypnosis Script 6 — Self-Esteem and Self-Worth Page 5 Repeat silently: “My achievements are part of my life, but they do not define my entire worth.” “I can make mistakes and still deserve dignity.” “I can learn without insulting myself.” “I do not need to be perfect to be worthy of respect.” “I can take responsibility for my actions without condemning my whole identity.” Allow these ideas to settle at a comfortable pace.

Releasing Unfair Comparisons Imagine that you are walking along a path and notice other people walking nearby.

Some seem to be further ahead.

Others appear to have things you wish you had.

Some may seem more confident, successful, attractive, or admired.

Notice what happens when you compare your life with theirs.

Perhaps you begin to focus on what you lack.

Perhaps you overlook the difficulties they may be facing or the progress you have already made.

You do not know every part of another person's journey.

You see only what is visible to you.

Imagine gently returning your attention to your own path.

Their progress does not erase yours.

Their strengths do not cancel yours.

Their choices do not have to become the standard by which you judge your life.

You can admire someone without making yourself smaller.

You can learn from others without deciding that you are inadequate.

Say silently: “I can appreciate other people without diminishing myself.” “My journey does not need to look exactly like someone else's.” “I can focus on the next meaningful step in my own life.” “I am allowed to grow at my own pace.” Changing the Way You Speak to Yourself Now imagine listening to the way you sometimes speak to yourself after a mistake or a disappointment.

Perhaps the words are harsh: “I am useless.” “I always get things wrong.” Self-Hypnosis Script 6 — Self-Esteem and Self-Worth Page 6 “I am not good enough.” “I should be further ahead by now.” You do not need to repeat these statements if they feel upsetting.

Simply recognise that an inner voice can become a habit, especially when it has been practised for a long time.

Imagine turning the volume down on that harsh voice.

You are not required to believe every thought that enters your mind.

A thought is something you can examine, not an unquestionable verdict.

Now imagine speaking to yourself as you might speak to someone you genuinely care about.

Instead of “I am useless,” you might say, “This was difficult, and I can work out what to do next.” Instead of “I always get things wrong,” you might say, “I have made mistakes, and I have also learned many things.” Instead of “I am not good enough,” you might say, “I am still developing, and I can take one step at a time.” Instead of “I should be further ahead,” you might say, “I can acknowledge where I am today and decide what matters next.” Notice the difference.

This is not about pretending that everything is wonderful.

It is about being honest without being cruel to yourself.

Repeat silently: “I can speak to myself with fairness.” “I can recognise a problem without labelling myself as the problem.” “I can learn from my past without living inside it.” “I am allowed to offer myself patience.” Establishing Healthy Boundaries Self-worth is also reflected in how you allow yourself to be treated and how you treat others.

Imagine a situation in which you feel pressured to say yes when you would prefer to say no.

Perhaps you worry that someone will be disappointed, angry, or less likely to approve of you.

Imagine pausing before answering.

You can consider the request.

You can listen to the other person's needs.

You can also consider your own limits, values, time, and wellbeing.

You do not need to be unkind to set a boundary.

You can speak calmly and respectfully.

You might say: “I understand what you are asking, but I cannot commit to that.” Self-Hypnosis Script 6 — Self-Esteem and Self-Worth Page 7 “I need some time to think before I answer.” “I am willing to discuss this, but I need us to speak respectfully.” “I care about you, and I also need to consider my own limits.” Imagine yourself expressing one appropriate boundary with a steady voice.

You do not have to control another person's response.

Your responsibility is to communicate honestly and act thoughtfully.

Healthy self-worth does not mean believing that you are more important than everyone else.

It means recognising that your needs and dignity matter too.

Accepting Yourself While Continuing to Grow Now return to the image of the mirror.

Imagine looking at yourself with a little more understanding.

You do not need to love every feature, approve of every decision, or feel completely confident in every area of life.

You can begin with acceptance.

Acceptance means acknowledging where you are today without giving up on the possibility of change.

You can work on a habit without hating yourself for having it.

You can apologise when you have caused harm without deciding that you are beyond improvement.

You can seek help without seeing yourself as weak.

You can celebrate progress without waiting until everything is perfect.

Repeat silently: “I can accept myself as I am today while continuing to grow.” “My worth does not depend on pleasing everyone.” “I deserve to treat myself with dignity.” “I can acknowledge my strengths and remain open to learning.” “I am more than my mistakes, my fears, and the opinions of others.” “I can build a healthier relationship with myself, one choice at a time.” Take a few quiet moments to let these words settle.

If some feel unfamiliar, you do not need to force yourself to believe them.

Simply allow them to be possibilities you can explore.

Part 6: Positive Reinforcement and Future Pacing Estimated time: 2–3 minutes Imagine an ordinary day in the near future.

Self-Hypnosis Script 6 — Self-Esteem and Self-Worth Page 8 You make a mistake, receive criticism, or find yourself comparing your life with someone else's.

Notice the moment when the old pattern might begin.

Now imagine pausing.

You take a comfortable breath.

You ask yourself what is actually happening rather than immediately judging your entire identity.

You consider whether there is something useful to learn.

If there is, you take responsibility for it.

If the criticism is unfair or unhelpful, you allow yourself to consider that too.

Then you choose your next step with greater care.

Imagine yourself setting a reasonable boundary, asking for help, acknowledging an achievement, or simply speaking to yourself more kindly.

You do not have to get every moment right.

Each time you notice an old pattern and choose a more helpful response, you have an opportunity to practise.

Repeat silently: “I can recognise my value without needing to prove it constantly.” “I can treat myself with patience and respect.” “I can learn from feedback without accepting every judgement.” “I can make choices that reflect my values.” “I am allowed to grow, change, and begin again.” “I will practise building self-worth through my daily actions.” Rest quietly for a few moments, allowing yourself to consider one small way you can put these ideas into practice.

Part 7: Reorientation and Safe Completion Estimated time: 2–3 minutes Unless you are using this session specifically at bedtime and intend to continue sleeping, begin bringing your attention back to the room.

Notice the surface supporting you and the sounds around you.

I will count from one to five.

With each number, you can become more alert and present, at a pace that feels comfortable.

One… noticing your breathing.

Two… becoming aware of your hands and feet.

Three… gently moving your fingers and toes if you wish.

Four… taking a comfortable breath and allowing your body to become more alert.

Five… opening your eyes when ready, feeling present and aware of your surroundings.

Self-Hypnosis Script 6 — Self-Esteem and Self-Worth Page 9 Take your time before standing.

Stretch gently if that feels comfortable.

Do not resume driving or other safety-sensitive activities until you feel fully alert and steady.

After the Session Take a moment to reflect: • What is one quality or strength I can acknowledge in myself? • When do I tend to judge myself too harshly? • What would a fairer, more helpful response sound like? • What boundary or small action could support my self-respect this week? Write down your answers if you wish.

Choose one manageable action rather than trying to change everything at once. **Remember:** Self-worth is not about believing you are better than other people.

It is about recognising that you, like every other person, deserve dignity, fairness, and the opportunity to learn and grow.

Recording Guidance Read slowly, warmly, and without pressure.

Leave comfortable pauses after reflective questions and affirmations.

The estimated timings are guides, not requirements.

If a listener becomes distressed, they should stop the exercise, open their eyes, orient themselves to the room, and seek appropriate support if needed. **Companion documents for the full giveaway:** Provide the *Self-Hypnosis Preparation Guide* and the *Self-Hypnosis Disclaimer and Release of Responsibility* alongside the individual scripts.