Self Hypnosis Script 12 Stop Smoking and Resist Cravings

Script

Gerald Crawford | Self-Hypnosis Script 12 Page 1 SELF-HYPNOSIS SCRIPT 12 STOP SMOKING AND RESIST CRAVINGS Releasing the Smoking Habit and Building a Healthier, Smoke-Free Life Prepared by Gerald Crawford Certified Clinical Hypnosis Practitioner | Stellenbosch, South Africa 1.

PREPARATION OF THE ENVIRONMENT AND THE PERSON Before beginning this self-hypnosis session, make sure you are in a quiet, comfortable place where you will not be disturbed.

Sit in a comfortable chair or lie down somewhere safe.

Loosen any restrictive clothing and allow yourself to settle.

Switch off unnecessary distractions and give yourself permission to take this time for your own wellbeing.

Important safety instructions: • Never listen to or practise this recording while driving, operating machinery, or performing any activity that requires your full attention. • Do not practise self-hypnosis while under the influence of alcohol or recreational drugs. • Choose a time when you can relax without interruption. • You remain in control throughout this exercise.

You can open your eyes, move, or stop whenever you wish. • This exercise is intended for personal development and smoking cessation support.

It does not replace medical advice or established treatments for nicotine dependence.

When you are ready, allow yourself to begin. 2.

PRE-INDUCTION Take a moment to recognise that you are here because some part of your life is ready for a change.

Perhaps you have smoked for years.

Perhaps you have tried to stop before, only to find yourself returning to the familiar routine.

You may have noticed that smoking has become connected to particular moments in your day.

A cigarette with your morning coffee.

A cigarette after a meal.

Gerald Crawford | Self-Hypnosis Script 12 Page 2 A cigarette when you feel stressed, frustrated, lonely, or overwhelmed.

Perhaps smoking has become your way of taking a break, managing an uncomfortable feeling, or creating a moment of familiarity.

You do not need to judge yourself for this.

Habits develop through repetition, and nicotine can create physical dependence.

Changing the habit may involve both learning new behavioural responses and receiving appropriate support for nicotine withdrawal.

But you can begin by becoming more aware of your choices.

For the next few minutes, you do not have to solve every problem or change your entire life.

Your only task is to relax, listen to the words, and allow yourself to consider new possibilities.

Take a slow, comfortable breath in.

And gently breathe out.

Once more, breathe in comfortably.

And breathe out, allowing your body to settle.

There is nothing you need to force.

Nothing you need to prove.

Simply allow yourself to be here. 3.

SELF-HYPNOSIS INDUCTION Now, gently close your eyes if that feels comfortable.

If you prefer to keep them open, allow your gaze to rest softly on one stationary point.

Bring your attention to your breathing.

Notice the natural rhythm of each breath.

You do not have to breathe deeply.

Simply allow your breathing to become comfortable and unhurried.

As you breathe in, become aware of the present moment.

As you breathe out, allow yourself to release a little of the tension you may have been carrying.

Bring your attention to the muscles around your forehead.

Allow them to soften.

Notice the area around your eyes, and let those muscles relax.

Allow your jaw to loosen slightly.

Gerald Crawford | Self-Hypnosis Script 12 Page 3 Let your shoulders settle.

Notice your arms, your hands, and your fingers.

You do not need to make anything happen.

Simply notice the sensations in your body and allow yourself to become more comfortable.

Now bring your attention to your chest and abdomen.

Notice the gentle movement that accompanies your breathing.

Allow your back to rest.

Let your hips, legs, and feet become comfortable in whatever position you have chosen.

With every comfortable breath, give yourself permission to become a little more absorbed in this experience.

You may notice sounds around you.

You may notice thoughts passing through your mind.

That is perfectly normal.

You do not need to fight your thoughts or force them away.

Simply acknowledge them and gently return your attention to my words.

Now imagine that you are standing at the entrance to a peaceful garden.

This garden represents your inner world: your experiences, your habits, your memories, and your ability to learn new ways of responding to life.

Notice the entrance before you.

Perhaps you see a wooden gate, an open pathway, or a beautiful arch surrounded by flowers.

There is no right or wrong way to imagine it.

When you feel ready, imagine yourself stepping through the entrance and into this peaceful space.

As you enter, allow yourself to become more focused on the experience.

You are here to learn something valuable about yourself.

And you can take your time. 4.

SELF-HYPNOSIS DEEPENER Imagine now that a gentle pathway leads further into the garden.

You begin walking slowly along this pathway, taking each step at your own comfortable pace.

Gerald Crawford | Self-Hypnosis Script 12 Page 4 With every step, you can allow yourself to become more relaxed and focused.

Taking the first step, allowing yourself to settle.

Becoming more comfortable in this moment.

Allowing the outside world to become less important for a little while.

Giving yourself permission to slow down.

Noticing the peaceful space around you.

Halfway along your journey, becoming more absorbed in the experience.

Allowing your attention to rest on the present moment.

Feeling comfortable and supported.

Almost at the end of the pathway.

Arriving at a peaceful place where you can reflect, learn, and practise new possibilities.

You are not giving up control.

You are simply directing your attention towards something that matters to you.

In this relaxed and focused state, you can begin to explore your relationship with smoking with curiosity rather than criticism.

And now, your work of positive change can begin.

Gerald Crawford | Self-Hypnosis Script 12 Page 5 5.

THERAPEUTIC INTERVENTION: STOP SMOKING AND RESIST CRAVINGS Imagine that you are standing in a quiet place within your garden.

Before you is a pathway representing your life.

Along this pathway are familiar routines.

Some have been part of your life for a long time.

Some may have become so automatic that you follow them without thinking.

One of these routines may be smoking.

For a moment, allow yourself to reflect on what smoking has meant to you.

Perhaps it has represented a break.

Perhaps it has been connected to friendship, concentration, relaxation, or relief from stress.

Perhaps you have smoked when you felt uncomfortable and wanted to change how you felt.

You do not need to deny your experiences or become angry with yourself.

You can recognise that a behaviour once served a purpose while deciding that you no longer want it to direct your future.

Now imagine that the familiar smoking pathway appears before you.

You have travelled along it many times.

You know where it leads.

But today, you are beginning to explore another route.

A route that supports your health, your independence, and the life you want to create.

Understanding Your Smoking Triggers Ask yourself quietly: When am I most likely to want a cigarette? Perhaps it is first thing in the morning.

Perhaps it is after a meal, during a work break, while driving, when socialising, or when experiencing stress.

Maybe the urge appears when you feel bored or when you see someone else smoking.

Allow yourself to identify one or two situations that are particularly relevant to you.

You do not have to change every routine at once.

Gerald Crawford | Self-Hypnosis Script 12 Page 6 You can begin by understanding the moments when smoking is most likely to occur.

Now imagine seeing each trigger as a signpost along your pathway.

The signpost reminds you that an old habit may be activated.

But a signpost is not a command.

You can notice it without automatically following the familiar route.

You can pause.

You can breathe comfortably.

You can remember the reason you chose to stop smoking.

And you can select a different action.

Separating the Craving from the Choice Now imagine yourself in a familiar situation in which you would normally reach for a cigarette.

Perhaps you have just finished a meal.

Perhaps you are experiencing a stressful moment.

Notice the situation as clearly as feels comfortable.

Imagine the familiar thought appearing: “I want a cigarette.” Rather than fighting the thought, simply recognise it.

You might say to yourself: “I am noticing a craving.

I do not have to act on it automatically.” Allow yourself to pause.

Take a comfortable breath.

Notice what is happening in your mind and body without judging yourself.

A craving can feel powerful, but it is an experience you can learn to respond to in different ways.

Its intensity may change over time, even if it does not disappear immediately.

You do not need to win an argument with the craving.

You can acknowledge it and turn your attention towards the next helpful action.

Gerald Crawford | Self-Hypnosis Script 12 Page 7 Imagine allowing a little time to pass while you choose something else to do.

Perhaps you drink a glass of water.

Perhaps you take a short walk, change your surroundings, contact someone supportive, or use a relaxation technique.

Perhaps you move away from a situation where smoking is taking place.

See yourself choosing a practical response that fits your circumstances.

You are learning to create space between an urge and an action.

And in that space, you have an opportunity to make a choice.

Releasing the Automatic Smoking Routine Now imagine yourself approaching another familiar smoking trigger.

Perhaps it is the moment when you would normally make coffee.

In the past, coffee and smoking may have become connected.

Today, imagine creating a different routine.

You prepare your coffee.

You notice its aroma.

You take a comfortable breath.

You sit down and enjoy the moment without automatically reaching for a cigarette.

You may choose to listen to music, read something, step outside into fresh air, or simply enjoy the quiet.

Imagine another familiar moment, such as finishing a meal.

Rather than moving automatically towards a cigarette, imagine yourself getting up, brushing your teeth, taking a short walk, or doing something else that helps you transition into the next part of your day.

You are not required to replace every smoking routine with the same activity.

You can build a collection of healthier alternatives.

Each time you practise one, you give yourself an opportunity to establish a different pattern.

Reconnecting with Your Reasons for Quitting Now allow yourself to remember why you want to stop smoking.

Gerald Crawford | Self-Hypnosis Script 12 Page 8 Perhaps you want to protect your health.

Perhaps you want to improve your fitness or breathing.

Perhaps you want to save money, feel more independent, or no longer organise your day around cigarettes.

Perhaps you want to demonstrate to yourself that you can work towards an important personal goal.

Your reason belongs to you.

Take a moment to imagine the benefits that matter most to you.

Picture yourself moving through an ordinary day without needing to organise your activities around smoking.

Imagine having more freedom to choose what you do with your time and money.

Imagine feeling proud of taking practical steps towards your health.

Remember that the benefits of stopping smoking can begin sooner than you might expect, although recovery and adjustment vary from person to person.

You do not need to feel completely confident every moment.

You only need to keep returning to the reasons that make this change meaningful to you.

Responding to Stress Without Smoking Now consider the role stress may have played in your smoking habit.

Perhaps you have reached for a cigarette when you felt frustrated, anxious, angry, or overwhelmed.

You may have come to associate smoking with taking a break from difficult emotions.

Today, imagine yourself discovering another way to create that pause.

See yourself experiencing a stressful moment.

Notice the first signs of tension.

Instead of reacting automatically, allow yourself to stop for a moment.

Relax your shoulders if comfortable.

Breathe naturally.

Ask yourself: “What would help me manage this moment without smoking?” Perhaps you need to step away from a difficult situation.

Gerald Crawford | Self-Hypnosis Script 12 Page 9 Perhaps you need to speak to someone, stretch your body, organise your thoughts, or give yourself a few minutes to settle.

Imagine yourself choosing an appropriate response.

You are learning that taking a break does not require a cigarette.

You can pause without smoking.

You can relax without smoking.

You can experience difficult feelings and seek healthier ways of managing them.

And you can develop new routines that support your wellbeing.

What If a Craving Returns? Now imagine that a craving appears unexpectedly.

Perhaps you are tired.

Perhaps you are under pressure.

Perhaps you are spending time with people who smoke.

Instead of treating the craving as evidence that you cannot change, imagine recognising it as a situation that calls for your coping plan.

You pause.

You acknowledge the urge.

You remind yourself why you chose to quit.

You select a practical alternative.

And you give yourself time to work through the moment.

If you have a lapse and smoke a cigarette, you can still return to your quitting plan.

A lapse does not have to become a reason to abandon your efforts.

You can identify what happened, seek additional support if needed, and decide what you will do differently next time.

You are not required to approach this journey with perfection.

You are learning to support your goal through awareness, preparation, and repeated action.

Gerald Crawford | Self-Hypnosis Script 12 Page 10 6.

POSITIVE REINFORCEMENT Now allow yourself to recognise the importance of the decision you are making.

You are giving yourself the opportunity to change a familiar behaviour and create a healthier relationship with your daily routines.

You are learning to recognise triggers.

You are practising ways to respond to cravings.

You are discovering that there are alternatives to the automatic smoking habit.

Imagine standing in the centre of your peaceful garden.

Notice the strength that comes from being willing to make a change.

You do not have to deny the difficulty of quitting.

You can acknowledge the challenge while recognising your willingness to take the next step.

Repeat the following affirmations slowly in your mind: I am choosing to work towards a smoke-free life.

I can recognise a craving without automatically acting on it.

I can pause and choose my next action.

I am learning new ways to respond to stress.

I can develop routines that support my health.

I can ask for support when I need it.

I do not need to be perfect to make progress.

Each time I practise a healthier response, I give myself another opportunity to change.

I can learn from setbacks without giving up on myself.

My health and wellbeing are worth the effort.

I am building a life that is less controlled by smoking.

I can take this journey one moment and one decision at a time.

Take a comfortable breath.

Allow yourself to recognise the commitment you are making.

Gerald Crawford | Self-Hypnosis Script 12 Page 11 You do not need to force yourself to believe every affirmation immediately.

You can allow these statements to become reminders of the actions you are choosing to practise. 7.

FUTURE PACING Now imagine yourself moving forward into the coming days.

See yourself waking up on an ordinary morning.

You begin your day with the intention of continuing your smoke-free journey.

Perhaps a familiar thought about smoking appears.

You notice it.

You remember your reasons for quitting.

And you turn your attention towards the next part of your morning.

Imagine yourself enjoying your coffee without automatically reaching for a cigarette.

See yourself finishing a meal and moving into a different routine.

Imagine yourself taking a break at work without needing to smoke.

You may choose to walk, stretch, drink water, or simply take a few quiet moments for yourself.

Now imagine a more challenging situation.

Perhaps you feel stressed, frustrated, or emotionally unsettled.

Notice the familiar urge to smoke.

You pause.

You breathe comfortably.

You recognise what you are experiencing.

And you choose a practical way to manage the situation.

You may still experience a craving.

That is not a failure.

You are practising a new response.

Now imagine spending time with friends or acquaintances who smoke.

See yourself remembering your goal and making a plan that supports it.

Gerald Crawford | Self-Hypnosis Script 12 Page 12 Perhaps you ask people not to offer you cigarettes.

Perhaps you choose a smoke-free environment or prepare a response for when someone offers you one.

Imagine yourself calmly saying: “No, thank you.

I've decided to stop smoking.” Allow yourself to experience the possibility of making that choice with confidence.

Now imagine a day when quitting feels particularly difficult.

Instead of criticising yourself, imagine reaching out for appropriate support and returning to the practical strategies that help you.

You remember that nicotine withdrawal can involve uncomfortable symptoms and that additional cessation support may make the process more manageable.

You do not need to handle everything alone.

Continue imagining yourself moving through your daily routines, practising new responses and reinforcing your commitment.

Picture yourself building a life in which smoking becomes less central to your decisions and activities.

You are not being asked to predict that every day will be easy.

You are preparing yourself to respond constructively when challenges arise. 8.

THERAPEUTIC SUGGESTIONS AND AFFIRMATIONS As you continue resting comfortably, allow the following suggestions to become reminders of the direction in which you wish to move.

You can become more aware of the situations that trigger smoking.

You can recognise a craving without treating it as an instruction.

You can pause before responding to an urge.

You can practise new routines around coffee, meals, work breaks, and social activities.

You can develop healthier ways of responding to stress and difficult emotions.

You can remind yourself of the reasons you chose to stop smoking.

You can prepare for challenging situations rather than relying on willpower alone.

You can accept support from healthcare professionals, cessation services, and people who encourage your progress.

Gerald Crawford | Self-Hypnosis Script 12 Page 13 You can recognise that a lapse does not erase the effort you have already made.

And you can keep returning to your goal, one decision at a time.

Repeat these final affirmations silently: I am choosing a healthier direction for my life.

I can notice cravings and respond thoughtfully.

I can create a pause between an urge and an action.

I can find ways to relax that do not involve smoking.

I can change routines that no longer serve me.

I can prepare for challenging moments.

I can accept help without feeling ashamed.

I can learn from difficulties and continue.

I am committed to taking practical steps towards a smoke-free life.

I deserve patience, encouragement, and support throughout this process.

Allow yourself a few quiet moments to reflect on the change you want to make.

There is no need to rush.

Simply allow these ideas to become part of your plan for moving forward. 9.

REORIENTATION You have now completed the main part of this self-hypnosis exercise.

In a moment, you will return your attention fully to your surroundings.

Before doing so, take one final moment to recognise your intention.

You are learning to notice smoking triggers, respond more deliberately to cravings, and practise healthier routines.

You can carry this intention with you into your everyday life.

Now bring your attention back to your breathing.

Notice the surface supporting your body.

Gerald Crawford | Self-Hypnosis Script 12 Page 14 Become aware of the sounds around you.

Feel your hands and feet.

Allow yourself to move your fingers gently.

Begin moving your toes.

If you are lying down, take your time before sitting up.

I will count from one to five.

With each number, allow yourself to become more alert and aware of your surroundings.

Beginning to return your attention to the room.

Becoming aware of your body and the surface supporting you.

Taking a comfortable breath and gently moving your hands and feet.

Allowing yourself to become more alert, refreshed, and present.

When you feel ready, open your eyes if they were closed and return your attention fully to your surroundings.

Take your time.

Make sure you feel fully alert and steady before standing or continuing with your activities. 10.

CLOSING Take a moment to acknowledge that you have given yourself time to reflect on your smoking habit and practise different ways of responding to cravings.

The real work continues through the practical choices you make in everyday life.

When a craving appears, remember that you can pause.

When stress arises, remember that you can explore another response.

Gerald Crawford | Self-Hypnosis Script 12 Page 15 When you need help, remember that you can reach out.

When you experience a setback, remember that you can learn from it and return to your plan.

You do not need to transform your entire life in one moment.

Begin with the next choice.

Then practise again when another opportunity arises.

Stopping smoking can be challenging, especially when nicotine dependence and withdrawal are involved.

You deserve appropriate support throughout the process.

Carry your intention forward with patience, determination, and self-respect.

Your goal is not simply to remove a cigarette from your hand.

It is to build a healthier life in which your decisions increasingly reflect the future you want for yourself. 11.

POST-SESSION GUIDANCE After completing this exercise: 1.

Write down your reasons for quitting.

Keep a short list of the personal benefits that matter most to you. 2.

Identify your triggers.

Notice when cravings are most likely to occur, including around coffee, meals, stress, work breaks, or social situations. 3.

Prepare alternative responses.

Decide what you will do when a craving appears, such as taking a short walk, drinking water, changing environments, or contacting someone supportive. 4.

Practise consistently.

Repeat this self-hypnosis exercise when you can do so safely and comfortably. 5.

Plan for difficult moments.

Think ahead about social situations, emotional stress, and routines that may make smoking more tempting. 6.

Seek evidence-based support.

Consider speaking with a healthcare professional about behavioural counselling, nicotine replacement therapy, or other suitable smoking cessation treatments. 7.

Respond constructively to setbacks.

If you smoke after deciding to quit, review what happened and return to your plan rather than assuming that your efforts have failed.

Safety reminder: Never use this recording while driving or operating machinery.

If you become uncomfortable during the exercise, stop, open your eyes, orient yourself to the room, and return to your normal activities when you feel ready.

If you choose to listen at bedtime, do so only when you are safely settled in bed and do not need to remain alert.

If you experience significant nicotine withdrawal or difficulty stopping, seek appropriate professional support.

Do not stop or change prescribed medication without discussing it with your healthcare professional.

Remember: A craving is not a command.

You can pause, use your plan, and choose the next helpful action.

Self-hypnosis may support your efforts, but it cannot guarantee that you will stop smoking.

Gerald Crawford | Self-Hypnosis Script 12 Page 16 End of Self-Hypnosis Script 12: Stop Smoking and Resist Cravings