WEDNESDAY EVENING GROUP HYPNOTHERAPY SESSION
Fear of Failure & Rejection
Releasing Fear, Building Inner Confidence & Allowing Yourself to Move Forward
ONLINE SESSION PREPARATION AND PARTICIPANT ORIENTATION
Good evening, everyone, and welcome.
Before we begin tonight’s group hypnotherapy session, I would like to explain a few important things about how our online session will work.
This is a guided group hypnotherapy experience, but you will experience the session individually within the group.
You will not be able to hear the other participants.
During the hypnotherapy exercise, your microphone will be switched off.
This means that you will only hear my voice and your own voice.
You will not hear other participants speaking, breathing, counting, or moving around.
This is intentional.
It allows you to remain focused on your own experience without being distracted by what anyone else in the group is doing.
When we reach the interactive part of the session at the end, we will open the session for questions, discussion, and sharing of experiences.
Until then, your microphone will remain muted.
YOUR AUDIO AND INTERNET SETUP
You can participate using the speaker on your mobile phone, tablet, computer, or other suitable device.
Alternatively, you may use earphones or headphones if you prefer.
If you are using wireless earphones or headphones, please make sure that they are fully charged before the session begins.
If your earphones run out of power during the session, you may lose the sound of the hypnotherapy guidance.
Please also make sure that you have:
- A reliable and stable internet connection.
- A stable connection to the online session.
- Sufficient battery power on your device, or your device connected to a charger.
- Your phone or device placed somewhere comfortable and secure.
- A quiet environment where you are unlikely to be disturbed.
- Notifications and incoming calls silenced where possible.
Please do not participate while driving, walking in an unsafe environment, operating machinery, or doing anything that requires your full attention.
Ideally, give yourself this full hour simply for yourself.
COMFORTABLE POSITION
Find a comfortable place where you can sit or lie down safely.
Make sure your head, neck, back, and body are adequately supported.
Your hands can rest comfortably.
Your feet can rest naturally.
You don’t need to maintain any particular position throughout the session.
If you become physically uncomfortable, you may adjust your position.
You remain in control throughout the entire experience.
CONSULTATION, INFORMATION AND INFORMED CONSENT
Before participating in tonight’s exercise, each participant must have completed and signed the required consultation, information, and informed-consent form.
Participation in the hypnotherapy exercise is only permitted once the required documentation has been completed.
Hypnosis does not mean losing control.
You remain aware.
You remain capable of hearing my voice.
You remain capable of making decisions.
And you are free to open your eyes, move your body, or discontinue the exercise at any time.
You do not have to force yourself to confront any particular memory or experience.
Tonight’s session is intended as a guided relaxation and hypnotherapy experience focused on developing healthier responses to the fear of failure and rejection, strengthening self-worth, resilience, confidence, and emotional flexibility.
It is not a substitute for individual medical, psychological, or psychiatric assessment or treatment where such care is required.
If you have any concerns about whether this type of session is appropriate for you, please discuss those concerns with an appropriately qualified healthcare professional before participating.
IMPORTANT AUDIO INSTRUCTION
And one final thing before we begin.
Once the hypnosis exercise starts, your microphone will be switched off.
You will not hear the other participants.
You will only hear my voice and your own voice when I specifically ask you to respond.
So if I ask you to count…
you will hear your own counting.
If I ask you to speak…
you will hear your own voice.
And you may notice that your own voice begins to sound different as you relax.
You may become slower…
softer…
quieter…
or you may find yourself pausing between words.
That’s perfectly fine.
You don’t need to monitor yourself.
You don’t need to perform.
Simply follow the instructions and allow yourself to experience whatever naturally occurs.
The other participants are having their own individual experience.
You don’t need to compare yourself with anyone else.
There is no competition.
There is no right or wrong way to experience hypnosis.
Your experience belongs entirely to you.
So now…
make sure you are comfortable…
make sure your device is secure…
make sure your headphones or earphones are charged if you’re using them…
and make sure you have a reliable internet connection.
Take a final moment to settle yourself.
And when you’re ready…
we will begin.
OPENING AND WELCOME
Good evening, everyone.
Welcome to tonight’s Wednesday evening group hypnotherapy session.
I’m very pleased to have each of you here.
Tonight’s session is called:
Fear of Failure & Rejection.
Fear of failure can be powerful.
Sometimes it stops us before we even begin.
We may think:
“What if I fail?”
“What if I’m not good enough?”
“What will people think?”
“What if I disappoint someone?”
“What if I make a mistake?”
And sometimes the fear of rejection becomes just as powerful.
“What if they say no?”
“What if they don’t like me?”
“What if they leave?”
“What if they don’t accept me?”
And when these fears become strong enough…
we may begin protecting ourselves by avoiding the very things we want.
We don’t apply.
We don’t ask.
We don’t speak.
We don’t try.
We don’t express ourselves.
We don’t take the opportunity.
We don’t allow ourselves to become vulnerable.
And then something important happens:
The fear of failure begins creating the failure we were trying to avoid.
Tonight is not about eliminating every fear.
Fear is a natural human emotion.
Tonight is about changing your relationship with fear.
Failure does not mean that you are a failure.
Rejection does not mean that you are unworthy.
A mistake does not define your identity.
And someone else’s decision about you does not determine your value.
You are allowed to try.
You are allowed to learn.
You are allowed to make mistakes.
You are allowed to hear “no.”
And you are still allowed to move forward.
Tonight, we’re going to strengthen that understanding.
You are simply listening to my voice…
and experiencing your own experience.
So allow yourself to become comfortable…
and allow us to begin.
SETTLING INTO THE SESSION
And now, make yourself comfortable.
Allow your feet to rest comfortably…
your hands to rest naturally…
and allow your body to be supported by whatever is beneath you.
If your eyes are open, you may gently allow them to close.
And if your eyes are already closed, simply continue listening to the sound of my voice.
There is nowhere else you need to be right now.
Nothing else you need to attend to.
Just this moment…
and the sound of my voice.
Take a comfortable breath in…
and slowly breathe out.
Again…
breathing in gently…
and breathing out slowly.
And one more time…
breathing in…
and letting the breath leave the body naturally.
You don’t have to control your breathing.
Simply allow your breathing to find its own comfortable rhythm.
INDUCTION
And now begin to notice the points where your body is being supported.
Notice the chair beneath you…
the floor beneath your feet…
the surface beneath your body.
Allow yourself to become aware of the physical sensations around you.
Perhaps you can notice the temperature of the room…
the sounds around you…
and the sound of my voice.
You don’t have to block anything out.
Simply allow every sound to become part of your relaxation.
Sounds in the room…
sounds outside the room…
and the sound of my voice…
can simply remind you that you are here…
safe…
supported…
and becoming more relaxed.
And now bring your attention gently to your forehead.
Allow the muscles around your forehead to soften.
Let the space between your eyebrows become smooth.
Allow your eyes to become comfortably relaxed.
Relax your cheeks…
your jaw…
your mouth…
your tongue.
There is nothing you need to say.
Nothing you need to explain.
Just relax.
Allow that relaxation to move down through your neck…
your shoulders…
and into your arms.
Let your shoulders become heavier.
Let your arms become comfortable.
Allow your hands and fingers to relax.
And now allow that feeling of relaxation to move into your chest…
your upper back…
your stomach…
and your lower back.
With every breath…
allow the body to release a little more unnecessary tension.
Moving down through your hips…
your thighs…
your knees…
your calves…
your ankles…
and finally into your feet.
From the top of your head…
all the way down to your feet…
allow yourself to become comfortably relaxed.
DEEPENER
And now we’re going to allow that relaxation to deepen.
Imagine yourself standing at the top of a beautiful staircase.
There are ten comfortable steps leading downward.
You don’t need to physically move.
Simply imagine yourself becoming more relaxed with every step.
Ten…
beginning to let go.
Nine…
allowing the body to become heavier and more comfortable.
Eight…
letting the mind become quieter.
Seven…
breathing naturally…
relaxing more deeply.
Six…
allowing yourself to become increasingly inwardly focused.
Five…
halfway down…
and perhaps noticing that you don’t need to do anything at all.
Four…
deeper and calmer.
Three…
allowing the outside world to become less important for a while.
Two…
almost completely settled.
And one…
deeply comfortable…
calm…
and relaxed.
And now…
simply remain there.
DEPTH TEST — THE DISAPPEARING NUMBERS
And now, as you continue to relax, I’d like you to do something very simple for me.
In a moment, I want you to count slowly from one to ten, aloud.
But this time, don’t simply count the numbers.
As you move from one toward ten, allow each number to become a little slower…
a little softer…
and a little more distant.
So perhaps one is spoken normally…
two a little slower…
three a little softer…
and as you continue, allow your voice to gradually become quieter…
until eventually you’re almost whispering.
And as your voice becomes softer…
allow your attention to become softer too.
You don’t have to make anything happen.
Simply allow yourself to notice what happens to the numbers.
Perhaps the numbers begin to feel less important…
Perhaps the spaces between them become longer…
Perhaps you become more interested in the silence between the numbers than in the numbers themselves.
And somewhere along the way, you may discover something interesting…
You may reach a point where the next number simply doesn’t seem important anymore.
Perhaps you remember the number…
Perhaps you don’t.
Perhaps you continue counting…
or perhaps the counting simply disappears into the background.
There is nothing you need to force.
Just allow it to happen naturally.
And you don’t need to decide beforehand whether you’ll reach ten.
Don’t try to reach ten.
Simply begin at one…
and allow each number to take care of the next.
And somewhere between one and ten, you may discover that you’re no longer interested in counting at all.
And if that happens, that’s perfectly fine.
And if you continue all the way to ten, that’s perfectly fine too.
There is nothing to achieve.
We’re simply allowing your mind to discover how deeply it can become absorbed.
And now…
when you’re ready…
begin counting from one to ten…
slowly…
softly…
allowing each number to take you deeper inward.
[PAUSE — ALLOW THE GROUP TO COUNT]
And now…
enjoy the quiet.
Just allow the counting to disappear completely…
and allow yourself to remain comfortably absorbed in this peaceful state.
There is nothing else you need to do.
Simply breathe…
simply relax…
and enjoy the quiet.
[PAUSE]
And now, without analysing anything, simply notice where your awareness is right now…
More aware of my voice…
or more aware of your own inner experience…
And whatever you notice is perfectly fine.
Just allow yourself to remain there…
comfortable…
quiet…
and deeply relaxed.
UNDERSTANDING THE FEAR OF FAILURE
And now…
allow yourself to consider the difference between failure…
and learning.
Sometimes we have been taught to see failure as the end.
But failure can also be information.
An attempt can teach you something.
A mistake can teach you something.
A rejection can teach you something.
A setback can teach you something.
And sometimes the most successful people are not those who never fail…
but those who are willing to continue after failure.
So tonight, allow your mind to begin changing the meaning of failure.
Failure does not have to mean:
“I am not good enough.”
It can mean:
“That approach didn’t work.”
And then:
“What can I learn?”
SEPARATING YOUR IDENTITY FROM THE OUTCOME
And now…
imagine a goal that matters to you.
It could be personal…
professional…
financial…
creative…
relational…
or something entirely different.
And imagine yourself taking action toward that goal.
Perhaps there is a possibility of success.
Perhaps there is a possibility of failure.
And notice that neither outcome determines who you are.
Your value exists before the outcome.
Your worth does not increase because you succeed.
And your worth does not disappear because you fail.
You remain you.
A person who can learn.
A person who can adapt.
A person who can begin again.
And allow that understanding to settle deeply within you.
RELEASING THE FEAR OF REJECTION
And now…
bring your attention gently toward the fear of rejection.
Perhaps there have been moments when someone said no.
Perhaps someone didn’t choose you.
Perhaps someone misunderstood you.
Perhaps someone didn’t appreciate you.
Perhaps someone walked away.
And perhaps part of you concluded:
“There must be something wrong with me.”
Tonight, you can begin to release that conclusion.
Someone’s response to you is information about their choice…
their needs…
their circumstances…
their perspective…
and their experience.
It is not a complete definition of your worth.
One person’s rejection does not mean universal rejection.
One person’s opinion does not become your identity.
One closed door does not mean there are no other doors.
And you can begin to hear:
“Their no does not define me.”
ALLOWING YOURSELF TO BE SEEN
And now imagine yourself standing comfortably in your own identity.
You don’t have to hide.
You don’t have to make yourself smaller.
You don’t have to become everything that everyone else wants you to be.
You can speak.
You can express your opinion.
You can ask.
You can create.
You can try.
You can be visible.
And someone may approve…
or someone may disagree.
Someone may accept…
or someone may reject.
And you remain grounded in yourself.
Because your value doesn’t depend on universal approval.
You can be yourself…
and allow the right people to respond to the real you.
COURAGE TO TRY
And now imagine yourself approaching something you have been avoiding.
Perhaps a conversation.
An opportunity.
A project.
A relationship.
A decision.
An application.
A presentation.
A new beginning.
And notice the fear.
You don’t have to make the fear disappear.
Instead…
breathe.
Feel your feet.
Relax your shoulders.
And say:
“I can feel fear and still take the next step.”
Again:
“I can feel fear and still take the next step.”
And allow yourself to move forward.
Not because you know exactly what will happen…
but because you are willing to discover.
CHANGING THE INNER VOICE
And now notice the voice inside your mind.
Perhaps sometimes it says:
“You can’t.”
“You’ll fail.”
“They’ll reject you.”
“You’re not good enough.”
And now imagine changing that voice.
Not into false positivity.
But into something realistic and supportive.
Instead of:
“I can’t.”
You can say:
“I can try.”
Instead of:
“I’ll fail.”
You can say:
“I can learn.”
Instead of:
“They’ll reject me.”
You can say:
“I can handle hearing no.”
Instead of:
“I’m not good enough.”
You can say:
“I am worthy, and I am still growing.”
And allow this new internal dialogue to become increasingly familiar.
BUILDING RESILIENCE
And now…
imagine yourself encountering a setback.
Perhaps something doesn’t work.
Perhaps someone says no.
Perhaps you make a mistake.
And instead of collapsing into self-judgement…
you pause.
You breathe.
You learn.
You adjust.
You continue.
You say:
“This is a moment, not my identity.”
“This is information, not a verdict.”
“I can begin again.”
And you move forward.
That is resilience.
Not never falling…
but learning how to rise.
FUTURE SELF
And now imagine yourself several months from now…
having become more willing to take healthy risks.
You speak more openly.
You ask more confidently.
You attempt more.
You recover more quickly from disappointment.
You don’t spend as much time wondering what everyone thinks.
You understand that rejection is sometimes part of life.
You understand that failure is sometimes part of learning.
And you discover something important:
The more willing you become to experience discomfort…
the less power fear has over you.
You don’t need certainty to move.
You need courage.
And courage can begin with one small action.
INSTALLING A COURAGE ANCHOR
And now take a comfortable breath in…
and as you slowly breathe out…
gently press your thumb and finger together.
Just lightly.
And allow this simple gesture to become associated with:
courage…
self-worth…
resilience…
and forward movement.
Whenever you notice fear of failure or rejection beginning to rise…
gently bring those fingers together…
slow your breathing…
and remind yourself:
“I am enough.”
“I can handle uncertainty.”
“I can handle hearing no.”
“I can learn from mistakes.”
“I can try again.”
“I can take the next step.”
And then…
take the next step.
CONSOLIDATION
And allow these ideas to settle comfortably into your mind.
Failure is not your identity.
Rejection is not your identity.
A mistake is not your identity.
A setback is not your identity.
You are the person who learns from experiences.
You are the person who can adapt.
You are the person who can begin again.
You don’t have to wait until you feel completely confident.
You can act while developing confidence.
You don’t have to eliminate fear before moving forward.
You can move forward while fear is present.
And perhaps you can carry these words with you:
I am worthy.
I am capable of learning.
I can handle rejection.
I can handle mistakes.
I can recover from setbacks.
I don’t need everyone’s approval.
I can try.
I can begin again.
I can keep moving forward.
RETURNING TO THE PRESENT
And now, in a moment, we’re going to begin returning to the room.
But you don’t have to leave this confidence behind.
You can bring it back with you.
The ability to pause can remain available to you.
The ability to try can remain with you.
The ability to recover can remain with you.
And as I count from one to five, allow yourself to gradually become more alert and aware of your surroundings.
One…
slowly returning…
bringing awareness back into the body.
Two…
feeling the surface beneath you…
noticing your hands and feet.
Three…
breathing a little more deeply…
allowing energy to return naturally.
Four…
becoming more aware of the room…
the sounds around you…
and the people around you.
And five…
eyes open when you’re ready…
fully awake…
alert…
comfortable…
and present.
Take a comfortable breath.
Move your fingers and toes.
Stretch gently if you wish.
And take a moment before you speak.
There is no need to rush.
Welcome back.
Take a moment to notice how you feel.
And remember…
you don’t have to wait until you are fearless.
You can be courageous while fear is present.
You can try.
You can fail.
You can learn.
You can hear no.
You can recover.
You can try again.
One breath…
one moment…
one courageous choice…
one step at a time.
GROUP CLOSING, Q&A AND SHARING
And before we finish tonight, I want to sincerely thank every one of you for participating.
Thank you for giving yourself this time.
Thank you for allowing yourself to be open to the experience.
And thank you for sharing this space with the rest of the group.
Remember, even though we have been together as a group, each of you has experienced this session individually.
You have not been listening to the other participants.
Your microphone has been muted.
You have only been listening to my voice and, when invited to respond, your own voice.
Everyone experiences hypnosis differently.
There is no right or wrong experience.
Some people may have felt deeply relaxed.
Some may have experienced physical sensations.
Some may have noticed thoughts becoming quieter.
Some may have experienced memories, images, emotions, or simply a sense of peace.
And some people may not have noticed very much at all.
Every experience is individual.
So now we’re going to open the session.
Your microphones can now be unmuted.
You are welcome to ask questions about the experience, the process of hypnosis, fear of failure, fear of rejection, confidence, resilience, self-worth, or anything that came up for you during the session.
If you would like to share your experience with the group, you are also welcome to do so.
You don’t have to share anything personal that you don’t want to share.
Simply share what you feel comfortable sharing.
So let’s open the floor now.
What did you notice?
How did the experience feel for you?
Did anything surprise you?
Did you recognise a fear that may have been holding you back?
Did anything change in the way you think about failure or rejection?
Did you experience a stronger sense of self-worth?
And is there anything you’d like to ask?
[ALLOW TIME FOR Q&A AND GROUP INTERACTION]
Thank you to everyone who participated and shared tonight.
Remember that the purpose of this session is not to expect yourself to become completely fearless in one hour.
It is to begin changing your relationship with fear.
Every time you take action despite uncertainty…
every time you recover from a setback…
every time you remind yourself that rejection does not define your worth…
and every time you try again…
you are strengthening resilience.
And I invite you to join us again next Wednesday evening.
Our group sessions take place every Wednesday evening from 8:00 PM to 9:00 PM.
Each week we will work with different themes and different therapeutic approaches designed to support greater self-awareness, emotional wellbeing, relaxation, confidence, resilience, healing, and personal growth.
So if tonight’s session was helpful to you…
come back next Wednesday.
And if you know someone who could benefit from experiencing a guided group hypnotherapy session, you are welcome to invite them to join us, provided they complete the required consultation, information, and consent process before participating.
Thank you for being here.
Thank you for giving yourself this hour.
And most importantly…
thank yourself for being willing to face something that may have been holding you back…
to recognise your own worth…
and to give yourself permission to try.
You don’t need to know that you will succeed before you begin.
You simply need to be willing to take the first step.
You can try.
You can learn.
You can adapt.
You can begin again.
And you can keep moving forward.
Have a peaceful evening.
And I look forward to seeing you again next Wednesday evening…
at 8:00 PM.
Good night, everyone.
WEDNESDAY EVENING GROUP HYPNOTHERAPY SESSION
Developing Self-Awareness
Understanding Yourself, Your Thoughts, Emotions, Patterns & Choices
ONLINE SESSION PREPARATION AND PARTICIPANT ORIENTATION
Good evening, everyone, and welcome.
Before we begin tonight’s group hypnotherapy session, I would like to explain a few important things about how our online session will work.
This is a guided group hypnotherapy experience, but you will experience the session individually within the group.
You will not be able to hear the other participants.
During the hypnotherapy exercise, your microphone will be switched off.
This means that you will only hear my voice and your own voice.
You will not hear other participants speaking, breathing, counting, or moving around.
This is intentional.
It allows you to remain focused on your own experience without being distracted by what anyone else in the group is doing.
When we reach the interactive part of the session at the end, we will open the session for questions, discussion, and sharing of experiences.
Until then, your microphone will remain muted.
YOUR AUDIO AND INTERNET SETUP
You can participate using the speaker on your mobile phone, tablet, computer, or other suitable device.
Alternatively, you may use earphones or headphones if you prefer.
If you are using wireless earphones or headphones, please make sure that they are fully charged before the session begins.
If your earphones run out of power during the session, you may lose the sound of the hypnotherapy guidance.
Please also make sure that you have:
- A reliable and stable internet connection.
- A stable connection to the online session.
- Sufficient battery power on your device, or your device connected to a charger.
- Your phone or device placed somewhere comfortable and secure.
- A quiet environment where you are unlikely to be disturbed.
- Notifications and incoming calls silenced where possible.
Please do not participate while driving, walking in an unsafe environment, operating machinery, or doing anything that requires your full attention.
Ideally, give yourself this full hour simply for yourself.
COMFORTABLE POSITION
Find a comfortable place where you can sit or lie down safely.
Make sure your head, neck, back, and body are adequately supported.
Your hands can rest comfortably.
Your feet can rest naturally.
You don’t need to maintain any particular position throughout the session.
If you become physically uncomfortable, you may adjust your position.
You remain in control throughout the entire experience.
CONSULTATION, INFORMATION AND INFORMED CONSENT
Before participating in tonight’s exercise, each participant must have completed and signed the required consultation, information, and informed-consent form.
Participation in the hypnotherapy exercise is only permitted once the required documentation has been completed.
Hypnosis does not mean losing control.
You remain aware.
You remain capable of hearing my voice.
You remain capable of making decisions.
And you are free to open your eyes, move your body, or discontinue the exercise at any time.
You do not have to force yourself into hypnosis.
There is nothing you have to prove.
Simply allow yourself to listen and experience whatever feels appropriate for you.
This group session is intended as a guided relaxation and hypnotherapy experience focused on developing greater self-awareness — becoming more conscious of your thoughts, emotions, behaviours, beliefs, patterns, needs, values, reactions, and choices.
It is not a substitute for individual medical, psychological, or psychiatric assessment or treatment where such care is required.
If you have any concerns about whether this type of session is appropriate for you, please discuss those concerns with an appropriately qualified healthcare professional before participating.
IMPORTANT AUDIO INSTRUCTION
And one final thing before we begin.
Once the hypnosis exercise starts, your microphone will be switched off.
You will not hear the other participants.
You will only hear my voice and your own voice when I specifically ask you to respond.
So if I ask you to count…
you will hear your own counting.
If I ask you to speak…
you will hear your own voice.
And you may notice that your own voice begins to sound different as you relax.
You may become slower…
softer…
quieter…
or you may find yourself pausing between words.
That’s perfectly fine.
You don’t need to monitor yourself.
You don’t need to perform.
Simply follow the instructions and allow yourself to experience whatever naturally occurs.
The other participants are having their own individual experience.
You don’t need to compare yourself with anyone else.
There is no competition.
There is no right or wrong way to experience hypnosis.
Your experience belongs entirely to you.
So now…
make sure you are comfortable…
make sure your device is secure…
make sure your headphones or earphones are charged if you’re using them…
and make sure you have a reliable internet connection.
Take a final moment to settle yourself.
And when you’re ready…
we will begin.
OPENING AND WELCOME
Good evening, everyone.
Welcome to tonight’s Wednesday evening group hypnotherapy session.
I’m very pleased to have each of you here.
Tonight’s session is called:
Developing Self-Awareness.
Self-awareness is one of the most powerful forms of personal development.
It is the ability to notice yourself…
your thoughts…
your emotions…
your reactions…
your behaviours…
your beliefs…
your needs…
your strengths…
your limitations…
and the choices you make.
Self-awareness is not self-criticism.
It is not constantly looking for what is wrong with you.
It is not judging every thought or emotion.
It is simply learning to see yourself more clearly.
Because when you become aware…
you create choice.
When you don’t notice a pattern…
the pattern can control you.
When you notice the pattern…
you can choose whether you want to continue it.
You can begin to recognise:
“This is what I am feeling.”
“This is what I am thinking.”
“This is how I normally respond.”
“This is what I actually need.”
And perhaps most importantly:
“This is the choice I want to make.”
Tonight, we are going to develop that inner observer…
that quiet part of you that can step back…
notice…
understand…
and choose.
You don’t need to change anything tonight.
First…
simply become aware.
Awareness comes before change.
So allow yourself to become comfortable…
and allow us to begin.
SETTLING INTO THE SESSION
And now, make yourself comfortable.
Allow your feet to rest comfortably…
your hands to rest naturally…
and allow your body to be supported by whatever is beneath you.
If your eyes are open, you may gently allow them to close.
And if your eyes are already closed, simply continue listening to the sound of my voice.
There is nowhere else you need to be right now.
Nothing else you need to attend to.
Just this moment…
and the sound of my voice.
Take a comfortable breath in…
and slowly breathe out.
Again…
breathing in gently…
and breathing out slowly.
And one more time…
breathing in…
and letting the breath leave the body naturally.
You don’t have to control your breathing.
Simply allow your breathing to find its own comfortable rhythm.
INDUCTION
And now begin to notice the points where your body is being supported.
Notice the chair beneath you…
the floor beneath your feet…
the surface beneath your body.
Allow yourself to become aware of the physical sensations around you.
Perhaps you can notice the temperature of the room…
the sounds around you…
and the sound of my voice.
You don’t have to block anything out.
Simply allow every sound to become part of your relaxation.
Sounds in the room…
sounds outside the room…
and the sound of my voice…
can simply remind you that you are here…
safe…
supported…
and becoming more relaxed.
And now bring your attention gently to your forehead.
Allow the muscles around your forehead to soften.
Let the space between your eyebrows become smooth.
Allow your eyes to become comfortably relaxed.
Relax your cheeks…
your jaw…
your mouth…
your tongue.
There is nothing you need to say.
Nothing you need to explain.
Just relax.
Allow that relaxation to move down through your neck…
your shoulders…
and into your arms.
Let your shoulders become heavier.
Let your arms become comfortable.
Allow your hands and fingers to relax.
And now allow that feeling of relaxation to move into your chest…
your upper back…
your stomach…
and your lower back.
With every breath…
allow the body to release a little more unnecessary tension.
Moving down through your hips…
your thighs…
your knees…
your calves…
your ankles…
and finally into your feet.
From the top of your head…
all the way down to your feet…
allow yourself to become comfortably relaxed.
DEEPENER
And now we’re going to allow that relaxation to deepen.
Imagine yourself standing at the top of a beautiful staircase.
There are ten comfortable steps leading downward.
You don’t need to physically move.
Simply imagine yourself becoming more relaxed with every step.
Ten…
beginning to let go.
Nine…
allowing the body to become heavier and more comfortable.
Eight…
letting the mind become quieter.
Seven…
breathing naturally…
relaxing more deeply.
Six…
allowing yourself to become increasingly inwardly focused.
Five…
halfway down…
and perhaps noticing that you don’t need to do anything at all.
Four…
deeper and calmer.
Three…
allowing the outside world to become less important for a while.
Two…
almost completely settled.
And one…
deeply comfortable…
calm…
and relaxed.
And now…
simply remain there.
DEPTH TEST — THE DISAPPEARING NUMBERS
And now, as you continue to relax, I’d like you to do something very simple for me.
In a moment, I want you to count slowly from one to ten, aloud.
But this time, don’t simply count the numbers.
As you move from one toward ten, allow each number to become a little slower…
a little softer…
and a little more distant.
So perhaps one is spoken normally…
two a little slower…
three a little softer…
and as you continue, allow your voice to gradually become quieter…
until eventually you’re almost whispering.
And as your voice becomes softer…
allow your attention to become softer too.
You don’t have to make anything happen.
Simply allow yourself to notice what happens to the numbers.
Perhaps the numbers begin to feel less important…
Perhaps the spaces between them become longer…
Perhaps you become more interested in the silence between the numbers than in the numbers themselves.
And somewhere along the way, you may discover something interesting…
You may reach a point where the next number simply doesn’t seem important anymore.
Perhaps you remember the number…
Perhaps you don’t.
Perhaps you continue counting…
or perhaps the counting simply disappears into the background.
There is nothing you need to force.
Just allow it to happen naturally.
And you don’t need to decide beforehand whether you’ll reach ten.
Don’t try to reach ten.
Simply begin at one…
and allow each number to take care of the next.
And somewhere between one and ten, you may discover that you’re no longer interested in counting at all.
And if that happens, that’s perfectly fine.
And if you continue all the way to ten, that’s perfectly fine too.
There is nothing to achieve.
We’re simply allowing your mind to discover how deeply it can become absorbed.
And now…
when you’re ready…
begin counting from one to ten…
slowly…
softly…
allowing each number to take you deeper inward.
[PAUSE — ALLOW THE GROUP TO COUNT]
And now…
enjoy the quiet.
Just allow the counting to disappear completely…
and allow yourself to remain comfortably absorbed in this peaceful state.
There is nothing else you need to do.
Simply breathe…
simply relax…
and enjoy the quiet.
[PAUSE]
And now, without analysing anything, simply notice where your awareness is right now…
More aware of my voice…
or more aware of your own inner experience…
And whatever you notice is perfectly fine.
Just allow yourself to remain there…
comfortable…
quiet…
and deeply relaxed.
DEVELOPING THE INNER OBSERVER
And now…
imagine that you are sitting quietly beside a calm lake.
The surface of the water is still.
And as you look at the lake…
you begin to notice something.
Thoughts are like ripples.
An emotion appears…
and creates a ripple.
A thought appears…
and creates another ripple.
A memory appears…
another ripple.
But you are not the ripple.
You are the awareness observing the ripple.
And this is an important distinction.
You can have a thought…
without being the thought.
You can experience an emotion…
without becoming the emotion.
You can notice an impulse…
without automatically acting on it.
You can observe yourself…
and then choose.
And perhaps you can begin to experience that quiet space between:
what happens…
and how you respond.
That space is where choice lives.
AWARENESS OF THOUGHTS
And now…
begin noticing your thoughts.
Don’t try to stop them.
Simply notice.
Perhaps thoughts about the past…
the future…
other people…
your responsibilities…
your worries…
your hopes…
your plans.
And instead of becoming involved with every thought…
simply say:
“I notice that I’m thinking.”
And let it pass.
Another thought…
“I notice that I’m thinking.”
And let it pass.
You are becoming more aware of the mind…
without needing to control every thought.
AWARENESS OF EMOTIONS
And now bring your awareness to your emotional world.
Perhaps you notice calmness.
Perhaps happiness.
Perhaps sadness.
Perhaps frustration.
Perhaps uncertainty.
Perhaps nothing in particular.
There is no right emotion.
Simply notice.
And instead of saying:
“I am angry.”
you might say:
“I notice anger is present.”
Instead of:
“I am anxious.”
you might say:
“I notice anxiety is present.”
Instead of:
“I am afraid.”
you might say:
“I notice fear is present.”
That small change creates space.
You are not denying the emotion.
You are recognising it.
And recognition creates choice.
AWARENESS OF THE BODY
And now…
bring your awareness into your body.
Notice your breathing.
Notice your shoulders.
Notice your jaw.
Notice your chest.
Notice your stomach.
Notice your hands.
Notice your legs.
And ask yourself:
“What is my body telling me?”
Perhaps your body feels relaxed.
Perhaps tense.
Perhaps tired.
Perhaps energised.
Simply notice.
Your body communicates with you constantly.
And self-awareness means learning to listen.
Not every physical sensation requires an explanation.
Sometimes awareness is simply:
“I notice.”
AWARENESS OF BEHAVIOUR
And now…
begin to become aware of your behaviour.
How do you respond when you are under pressure?
How do you respond when someone disagrees with you?
What do you do when you feel rejected?
Do you withdraw?
Do you become defensive?
Do you become angry?
Do you become quiet?
Do you try to please?
Do you avoid?
Do you attack?
Do you over-explain?
Do you shut down?
There is no judgement here.
Simply awareness.
Because once you can see a behaviour…
you can begin to choose whether it still serves you.
AWARENESS OF YOUR PATTERNS
And now…
allow yourself to notice patterns.
Perhaps patterns in relationships.
Patterns at work.
Patterns in communication.
Patterns around money.
Patterns around food.
Patterns around exercise.
Patterns around responsibility.
Patterns around procrastination.
Patterns around conflict.
Patterns around self-care.
And gently ask:
“What keeps repeating?”
And then:
“What might this pattern be trying to teach me?”
Not:
“What’s wrong with me?”
But:
“What can I understand about myself?”
This is self-awareness.
Curiosity without judgement.
AWARENESS OF YOUR BELIEFS
And now…
consider the beliefs you carry about yourself.
Perhaps:
“I have to be perfect.”
“I have to make everyone happy.”
“I can’t trust people.”
“I have to be strong.”
“I must never fail.”
“I am responsible for everyone.”
“I am not good enough.”
And simply ask:
“Is this actually true?”
“Or is this something I learned?”
You don’t have to change the belief tonight.
Simply become aware that a belief is a belief…
not necessarily a fact.
AWARENESS OF YOUR NEEDS
And now…
ask yourself gently:
“What do I actually need?”
Perhaps rest.
Perhaps connection.
Perhaps space.
Perhaps affection.
Perhaps respect.
Perhaps security.
Perhaps freedom.
Perhaps recognition.
Perhaps honesty.
Perhaps time alone.
And allow yourself to recognise that your needs matter.
Self-awareness means not only knowing what you think…
but also understanding what you need.
And then learning how to communicate those needs responsibly.
AWARENESS OF YOUR VALUES
And now…
consider what truly matters to you.
What kind of person do you want to be?
What values do you want your life to reflect?
Kindness?
Honesty?
Integrity?
Love?
Faith?
Freedom?
Responsibility?
Compassion?
Courage?
Respect?
And ask yourself:
“Am I living in alignment with what I say matters to me?”
There is no judgement.
This is simply an honest question.
Because self-awareness gives you the opportunity to realign.
To make your actions match your values.
TAKING RESPONSIBILITY WITHOUT SELF-JUDGEMENT
And now…
allow yourself to understand the difference between responsibility and blame.
Self-awareness does not mean blaming yourself for everything.
It means recognising:
“This is my part.”
Perhaps there are things you cannot control.
Other people’s choices.
Other people’s emotions.
The past.
Unexpected events.
But there are things you can influence.
Your choices.
Your responses.
Your boundaries.
Your words.
Your behaviour.
Your willingness to learn.
And when you recognise your part…
you become more empowered.
CHOOSING INSTEAD OF REACTING
And now imagine yourself in a situation that normally triggers an automatic response.
Someone says something.
Something doesn’t go your way.
You feel criticised.
You feel rejected.
You feel misunderstood.
And instead of immediately reacting…
you pause.
You breathe.
You notice:
“This is what I’m feeling.”
You notice:
“This is what I’m thinking.”
And then ask:
“What response reflects the person I want to be?”
And you choose.
Perhaps you speak.
Perhaps you remain silent.
Perhaps you set a boundary.
Perhaps you walk away.
Perhaps you ask a question.
Perhaps you wait.
But this time…
the choice is conscious.
FUTURE SELF WITH GREATER SELF-AWARENESS
And now imagine yourself several months from now…
more aware of yourself than you are today.
You recognise your triggers more quickly.
You understand your emotions more clearly.
You notice your thoughts without automatically believing them.
You recognise your patterns.
You understand your needs.
You know your values.
You communicate more honestly.
You respond instead of automatically reacting.
And perhaps you feel something deeply valuable:
You know yourself better.
And because you know yourself better…
you can make better choices.
INSTALLING A SELF-AWARENESS ANCHOR
And now take a comfortable breath in…
and as you slowly breathe out…
gently press your thumb and finger together.
Just lightly.
And allow this simple gesture to become associated with:
awareness…
presence…
clarity…
and choice.
Whenever you feel yourself reacting automatically…
gently bring those fingers together…
slow your breathing…
and ask yourself:
“What am I feeling?”
“What am I thinking?”
“What do I need?”
“What matters to me?”
“What choice do I want to make?”
And then…
choose.
CONSOLIDATION
And allow these ideas to settle comfortably into your mind.
Self-awareness is not perfection.
It is presence.
It is noticing.
It is understanding.
It is becoming curious about yourself.
You are learning to notice your thoughts.
Your emotions.
Your body.
Your behaviour.
Your patterns.
Your beliefs.
Your needs.
Your values.
And your choices.
You don’t have to judge what you discover.
You simply need to become willing to see yourself honestly.
Because what you can see…
you can understand.
What you can understand…
you can change.
And what you can change…
can change the direction of your life.
And perhaps you can carry these words with you:
I am willing to know myself.
I am willing to see myself honestly.
I can observe without judging.
I can understand my emotions.
I can recognise my patterns.
I can question my beliefs.
I can honour my needs.
I can live according to my values.
I can pause before I react.
I can choose consciously.
I am becoming more aware of who I am.
RETURNING TO THE PRESENT
And now, in a moment, we’re going to begin returning to the room.
But you don’t have to leave this awareness behind.
You can bring it back with you.
The ability to pause can remain available to you.
The ability to observe can remain with you.
The ability to choose consciously can remain with you.
And as I count from one to five, allow yourself to gradually become more alert and aware of your surroundings.
One…
slowly returning…
bringing awareness back into the body.
Two…
feeling the surface beneath you…
noticing your hands and feet.
Three…
breathing a little more deeply…
allowing energy to return naturally.
Four…
becoming more aware of the room…
the sounds around you…
and the people around you.
And five…
eyes open when you’re ready…
fully awake…
alert…
comfortable…
and present.
Take a comfortable breath.
Move your fingers and toes.
Stretch gently if you wish.
And take a moment before you speak.
There is no need to rush.
Welcome back.
Take a moment to notice how you feel.
And remember…
self-awareness is something you practise.
Every day you can pause…
notice…
understand…
and choose.
You don’t have to react automatically.
You can become the observer of your own life…
and then consciously choose how you want to participate in it.
One breath…
one moment…
one observation…
one conscious choice at a time.
GROUP CLOSING, Q&A AND SHARING
And before we finish tonight, I want to sincerely thank every one of you for participating.
Thank you for giving yourself this time.
Thank you for allowing yourself to be open to the experience.
And thank you for sharing this space with the rest of the group.
Remember, even though we have been together as a group, each of you has experienced this session individually.
You have not been listening to the other participants.
Your microphone has been muted.
You have only been listening to my voice and, when invited to respond, your own voice.
Everyone experiences hypnosis differently.
There is no right or wrong experience.
Some people may have felt deeply relaxed.
Some may have experienced physical sensations.
Some may have noticed thoughts becoming quieter.
Some may have experienced memories, images, emotions, or simply a sense of peace.
And some people may not have noticed very much at all.
Every experience is individual.
So now we’re going to open the session.
Your microphones can now be unmuted.
You are welcome to ask questions about the experience, the process of hypnosis, self-awareness, emotions, thoughts, behaviour, patterns, beliefs, values, or anything that came up for you during the session.
If you would like to share your experience with the group, you are also welcome to do so.
You don’t have to share anything personal that you don’t want to share.
Simply share what you feel comfortable sharing.
So let’s open the floor now.
What did you notice?
How did the experience feel for you?
Did anything surprise you?
Did you become aware of a thought, emotion, behaviour, or pattern that you hadn’t noticed before?
Did you discover something about one of your needs or values?
Did you experience a greater ability to observe yourself without judgement?
And is there anything you’d like to ask?
[ALLOW TIME FOR Q&A AND GROUP INTERACTION]
Thank you to everyone who participated and shared tonight.
Remember that the purpose of this session is not to expect yourself to suddenly understand everything about yourself in one hour.
It is to begin becoming more aware.
Every time you pause before reacting…
every time you notice an emotion without judging it…
every time you recognise an old pattern…
every time you question an old belief…
and every time you make a conscious choice…
you are strengthening self-awareness.
And I invite you to join us again next Wednesday evening.
Our group sessions take place every Wednesday evening from 8:00 PM to 9:00 PM.
Each week we will work with different themes and different therapeutic approaches designed to support greater self-awareness, emotional wellbeing, relaxation, confidence, resilience, healing, and personal growth.
So if tonight’s session was helpful to you…
come back next Wednesday.
And if you know someone who could benefit from experiencing a guided group hypnotherapy session, you are welcome to invite them to join us, provided they complete the required consultation, information, and consent process before participating.
Thank you for being here.
Thank you for giving yourself this hour.
And most importantly…
thank yourself for being willing to look inward…
to become curious about yourself…
and to understand yourself a little more deeply.
The more aware you become…
the more choice you have.
The more choice you have…
the more consciously you can create the life you want to live.
Have a peaceful evening.
And I look forward to seeing you again next Wednesday evening…
at 8:00 PM.
Good night, everyone.