
Ending Smoking
Smoking Cessation Hypnotherapy Script
Introduction
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Our goal here is relaxation of mind and body.
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So just get optimal.
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You can be lying down or reclining in a comfortable chair.
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Always in an environment with no distractions.
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Deep Breathing
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We're going to start with the deep breathing.
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The breathing that always reinforces the reality of you, the non-smoker.
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The breathing that will remind you. You can do anything you choose.
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And you choose to breathe better, to save money, to be healthier.
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Use the deep breathing several times a day for the next few weeks.
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Remind yourself you're a non-smoker.
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And yes, you do. You like it that way.
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Guided Relaxation
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Close your eyes now, and breathe in slowly, fully, deeply, breathing in peace, relaxation.
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Holding that breath for a moment or two as you exhale slowly.
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Breathe away any stress, any tension.
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Oh, let it go! Just breathe it away.
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See how easy it is to breathe in relaxation, to breathe away stress, tension, conscious clutter.
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So let's do another deep diaphragm breath whenever you're ready, breathing in slowly, slowly, deeply relaxing as you do.
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And knowing you can end your use of cigarettes.
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Holding that breath for a moment, and as you slowly exhale.
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You're letting go of stress, tension, conscious clutter, just breathing it away.
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The word inspire means to breathe in spirit.
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So be inspired. Now, as you breathe fully, deeply.
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Breathe in the spirit of you, the non-smoker.
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As you hold this breath for a moment.
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Allow the spirit of you, the non-smoker, to move through every level of consciousness as you slowly exhale.
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Breathe away any doubt, knowing you can end your use of cigarettes.
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Knowing you can do anything you choose.
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As you continue to relax, allow your breathing to return to normal, easy breathing, knowing from this moment on.
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With each deep breath you take in will be breathing in the spirit of you, the non-smoker.
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You'll find it easy to breathe in relaxation.
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To breathe away stress, tension.
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To clear the mind.
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If Old Thoughts or Cravings Arise
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If those old thoughts cross your mind, or you occasionally get a mild craving, you'll take a deep breath.
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And just breathe them away.
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That's right. You'll breathe them away.
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Wave of Relaxation
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Now let your consciousness move to the muscles in your feet.
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Allow those muscles to relax, each and every toe, relaxing muscles in the soles of the feet relaxing.
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Muscles in the instep relaxing, now totally relaxing completely.
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Now experience in your way a wave of relaxation moving over every muscle nerve cell of the body.
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This wave of relaxation moving through the ankles, through the muscles of the calves relaxing, relaxing, conscious thought, drifting.
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Drifting away, just let the conscious mind go where it will.
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And experience these feelings of complete and total relaxation.
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Moving through those long muscles of the thighs, muscles relaxing totally completely. Now.
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Trusting your natural ability to relax mind and body.
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Understanding this is a natural ability we all have. So just relax.
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Relax now. Just relax.
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You can do that. Yes, you can.
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Now allow this wave of relaxation to move through the torso.
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Muscles of the abdomen, the stomach relaxing, conscious thought just drifting away, mind and body relaxing.
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These feelings of relaxation moving through the chest, the shoulders, finding those muscles loose.
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Limp, like putty, those muscles relax.
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Now allow these feelings of relaxation to move through the shoulders into the arms.
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This wave of relaxation moving down, down, down through the upper arms, down through the forearms.
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These feelings of relaxation going all the way to the tips of your fingers, just letting go now.
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My voice carrying you deeper and deeper into relaxation.
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Conscious thought just drifting, drifting away, now.
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Letting go of the stress, the tension of the day, letting go of conscious clutter.
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You can do that. You can do anything you choose, you know that and you choose to relax.
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These feelings of relaxation moving through the shoulders into the upper back.
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Experiencing muscles that always seem to carry tension, relaxing totally, completely now this wave of relaxation.
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Moving down, down, down, down, through the mid back, through the lower back.
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All the way through the muscles of the hips.
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Relax now.
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Relax.
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Just relax muscles of the neck becoming loose.
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Limp, any remaining tension, just fading, fading, fading away.
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This wave of relaxation moving through every muscle, every nerve, every cell of your body.
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Relaxing the muscles of the jaw so totally, so completely. Now.
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The lips may want to part just slightly.
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And it's fine if they do.
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Relaxing those muscles around the eyes so completely, so totally.
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Finding. The lids are so very heavy, the muscles around the eyes so relaxed.
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You couldn't open those heavy, heavy lids, even if you tried.
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It would just be too much trouble.
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You find you're just too relaxed.
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Visualization
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Now I'm going to ask you to lend me your imagination.
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Knowing that in hypnosis, when you imagine the cigarettes disappearing from your life.
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When you imagine moving through your day the desire to smoke gone, that old habit!
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Gone, this becomes your new reality, understanding.
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You can imagine in images, in feelings, in words.
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So allow the story of you, the non-smoker, to unfold in the way that is most productive for you.
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What I'd like you to imagine now is that you're standing at the top of a staircase.
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There are 10 gently sloping steps that lead to a beautiful tropical beach.
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The ocean is a dark azure blue.
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The sun's reflecting off the gently rolling surface.
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You may notice whitecaps in the distance.
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Wispy white clouds are leisurely floating in a light blue sky. It's ebb tide.
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The waves are gently breaking to the clean white sand of the beach.
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The beach runs into a lush green tropical woods.
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There are flowers blooming amongst the lush green foliage.
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There are roses, orchids, iris, flowers of every color, shape, description just growing wild in this tropical paradise.
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It's a rainbow of color. Blossoms growing amongst the lush green leaves.
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There's a soothing breeze blowing in from the ocean.
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It's truly a perfect day, understanding that this is a place of wisdom, a place of change.
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A place of peace that you're creating deep within the inner mind.
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Now, as I count from 10 to one drift deeper with me, deeper in hypnotic slumber, deep within the inner mind.
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You can do that. Yes you can.
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The Peaceful Descent: 10 to 1
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10
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It's peaceful here.
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It's incredibly tranquil.
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Allow these feelings of peace and tranquility to grow stronger now with each descending number.
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9
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All the cares and concerns are so very far away now.
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That's right. Just let go—just drift deeper with me now.
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Allowing my voice to carry you deep within the inner mind, deep within yourself.
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8
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Letting go now. Letting go totally. Letting go.
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Drifting deeper into hypnotic slumber.
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With a sense of confidence in your ability to be a non-smoker.
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You have a sense of confidence in your ability to change.
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7
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Conscious thought just fading away.
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A sense of peace with yourself and the world around you.
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At peace with the decision you've made.
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6
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It is beautiful, this place of wisdom and change that you're creating deep within the inner mind.
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The sun's reflecting off the rolling surface of the blue ocean.
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Notice how the ocean changes from a dark blue to a blue-green, to a white foam as the waves gently break onshore.
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5
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You find the sound of the waves breaking carries you deeper and deeper into hypnotic song.
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Just let go totally, let go completely. Let go!
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4
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The lush green leaves of the tropical woods frame the vibrant color of the wildflowers.
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There are reds, yellows, whites, purples, blues—a rainbow of color framed by the lush green foliage.
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3
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Experience now. Feel, see! Imagine this in your way.
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You can do that. Yes, you can.
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2
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You're at the bottom of the stairs.
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Just one more step, and you'll be in this place of wisdom and change that you're creating deep inside the inner mind.
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1
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The Message
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Doubling your level of hypnotic slumber, experiencing this place of wisdom and change in your own way.
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Knowing your mind may drift...
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Your mind may wander, but it always comes back to my voice.
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The images, the thoughts it creates.
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You're here because you've made the decision to end your use of cigarettes.
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You've made this decision because you're an intelligent individual.
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You're ready. Yes, you are. You're ready to be a non-smoker.
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You know that as a smoker. You're wasting your time, your energy, your money.
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Burning up thousands of dollars a year.
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Just watching it go up in smoke.
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You're smarter than that.
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You have that foul odor of smoke in your clothes, in your hair, on your skin.
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And your breath smells like a stale cigarette.
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Your lungs are dark and coated. Your breathing is affected.
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You know that continued smoking will accelerate the aging process, robbing you of energy.
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Making you look and feel older than your years.
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And you know that smoking drastically increases your risk of fatal rippling disease.
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Diseases like cancer, heart trouble, emphysema, COPD.
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It's these many good reasons that bring you HERE.
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Let's bring you to the decision to end your use of cigarettes.
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You're ready to take control of your life. You’re ready to be a non-smoker.
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Come for a walk with me in this place of wisdom and change.
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Knowing you're creating the reality of you, the non-smoker.
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The Beach
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As you walk along the beach.
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You may notice the sun reflecting off the rolling surface of the blue ocean.
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There are white caps in the distance.
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Wispy white clouds are leisurely floating in a light blue sky.
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It's a perfect day.
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Waves are gently rolling to shore. The sound of the waves breaking will carry you deeper and deeper now.
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You perceive in your way those beautiful wildflowers, those wonderful vibrant colors framed against the lush green foliage of the woods.
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As you experience in your way, walking in this beautiful natural setting.
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You find your breathing is becoming labored, your energy level is dropping.
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You have that wheezy, labored breathing that all smokers eventually experience.
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You stop to catch your breath, to renew your energy.
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And you know that smoking is responsible for this lack of energy, this labored breathing.
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As you stand there catching your breath, experience in your way.
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Take a Look at those Cigarettes
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Taking those cigarettes in your hand.
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Looking at that package of cigarettes saying, I'm better than this.
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I've got more pride.
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I'm ready, ready to be a non-smoker.
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You always knew some day, some way, some how, you were going to end your use of cigarettes.
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It was never a question of if you were going to be a non-smoker.
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It was merely a question of when.
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As you experience yourself in this place of wisdom and change.
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You know, the time is now, that’s right.
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The time is now, you know it's time.
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So, throw those cigarettes away, throw them as far down the beach as you can.
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As you let them go. Say, I can do this. I'm ready.
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Experience, freedom, freedom from that old habit of smoking.
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You said. I'm better than this.
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I can do this. You've thrown the cigarettes away.
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The cigarettes have landed a few yards away.
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As you experienced the cigarettes lying in the clean white sand of the beach.
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You perceive them for what they are. Trash.
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Trash
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Trash in your life.
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Trash cluttering up this beautiful place of wisdom and change.
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Now experience that package of cigarettes, that trash becomes surrounded in a beam of light.
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It's as if Mother Nature's own hand were holding a giant magnifying glass.
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Focusing the sun's healing light in a white-hot beam that surrounds that package of cigarettes.
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Experience this happening, understanding it's your pride. It's your self-love. It's your commitment to being a non-smoker.
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It's your can-do attitude that's causing this beam of white-hot light to surround that package of cigarettes.
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Positive Connect
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Allow those positive emotions to grow stronger and stronger. The pride. The commitment.
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As these positive emotions grow stronger.
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The light grows brighter and brighter.
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So bright that in a brilliant flash those cigarettes just disappear.
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Yes, they disappear into the light, not leaving a trace.
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That old habit is gone.
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The desire to smoke is gone.
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When you caused the cigarettes to disappear from this place of wisdom and change.
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They disappeared from your life. For you smoking is in the past. It's unimportant.
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It's just a memory, that's all it is.
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It's just part of the sands of memory on the beach of time.
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In the present and in the future.
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You're thinking, acting, reacting as a non-smoker.
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Always acting as if you never smoked.
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That old habit is gone.
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The desire to smoke is gone.
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You've caused powerful changes to happen deep inside the inner mind.
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In a moment, I'm going to ask you to come away from this place of wisdom and change.
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Come away with the knowledge, the feeling, on every level of consciousness.
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I am a non-smoker. I like it that way.
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Knowing smoking is in the past. Nothing more than a memory.
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Come away knowing you can come back to this special place anytime you wish.
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Breathing
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Just close your eyes, do a few deep breaths.
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That's all you have to do.
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Several times a day. Use the deep breathing. Experience these positive feelings.
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Come to this place of peace and relaxation.
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This place of wisdom and change, always knowing when you're here.
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The desire to smoke is gone.
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Come away now, knowing this is your special place.
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And you can come back anytime you wish.
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As you allow your mind to clear.
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As you drift deeper and deeper with me now.
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See, feel, experience.
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Imagine in your way your day as a non-smoker.
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You awaken with the knowledge that even as you slip. Your body's been repairing the damage done by smoking.
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Lungs are clearing.
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You have more energy. You're looking younger. Yes, you're feeling younger.
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You start your day with a deep breath.
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Focused on the benefits that being a non-smoker brings to your life.
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You're undistracted by any thoughts or feelings concerning cigarettes.
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As you do your personal grooming.
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You look in the mirror, you say to yourself, I am a non-smoker.
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I'm in control, and yes, I like it that way.
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As a non-smoker, you find your sense of taste and smell are alive again.
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Foods
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As you have your first meal of the day.
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You enjoy these new vibrant flavors of food.
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You eat slowly, you enjoy the taste of each and every bite.
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This new vibrant flavor of food quickly satisfies you.
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Gives you that sense of satisfaction.
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That feeling of I've had enough.
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You always eat a little less as a non-smoker.
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You easily maintain your present weight, you get that sense of satisfaction, you push your plate aside.
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This says the meal is over, nothing else is needed.
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The thought of a nasty, foul smelling, foul tasting cancer causing cigarette is disgusting, repulsive to you.
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The desire to smoke is gone after this or any meal.
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You're a non-smoker now, and, like all non-smokers.
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You find smoking to be a disgusting, nauseating habit throughout the day. The evening, after this, or any meal.
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The Colour Red
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As you move through your day.
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And this is especially true when you're driving.
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You encounter the color red, consciously or subconsciously.
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You are reminded. The desire to smoke is gone, reminded you're in control.
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The color red can be as large as a billboard, or as small as a polish on a fingernail.
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It can be a stop sign, a brake light.
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When you encounter the color red.
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It triggers the thoughts.
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I am a non-smoker.
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I like it that way.
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I'm breathing better.
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I have more energy.
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I'm saving money.
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I am in control.
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Breathing Again
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Several times a day you stop what you're doing, and with your eyes open or closed.
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You do a few deep breaths.
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You breathe in relaxation.
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You can breathe away stress, tension. You breathe in confidence. You breathe away doubt.
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You may occasionally, when you do the deep breathing focus on the color red and experience positive thoughts.
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Positive feelings.
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You move through your day relaxed, calm, a tower of strength.
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Knowing smoking is in the past.
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It's just a memory. It's unimportant.
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If you're around people who still smoke.
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You see smoking for what it is sucking poison through a straw.
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Those stupid, stupid habits. Those people who still smoke.
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Are paying thousands of dollars a year to suck poison through a straw.
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You're smarter than that; you like yourself better than that.
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You have more pride, and your only reaction when you see others smoking is one of sympathy.
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You just feel sorry for those beautiful people still stuck in their habits, still sucking poison through a straw.
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Living Smoke-Free
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As you experience now, moving through your day, the desire to smoke is gone.
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Yes, you do. You know those old associations are gone.
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You no longer associate cigarettes or smoking with any situation, time, place, feeling, emotion, or activity.
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You drift into sleep each night, knowing smoking is in the past, knowing you're in control, and knowing those old associations are gone.
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Deeper Journey Into the Mind
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Now, as I count from 3 to 1, drift deep within the inner mind.
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3. Come deeper with me now.
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2. Come to that place where habits are stored.
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1. Imagine in your way: standing in front of a closed door. Written on that closed door are the words Smoking Habit.
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Closing the Door
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You close that door to the habit of smoking.
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You cause the cigarettes to disappear from your life.
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You reinforce in the powerful, subconscious mind that yes, you wanted this door closed.
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Behind that closed door is that old habit of smoking, along with:
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Any doubts you may have had about quitting.
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Any lies, illusions, or myths you may have created about cigarettes or nicotine.
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Sealing the Habit Away
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Now, experience in your way, taking hold of the handle.
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Give that door a good, hard tug, strengthening in the inner mind the reality of you—the non-smoker.
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You now notice a lock on the door. There's a key in the lock.
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Turn the key.
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Lock the door.
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Take the key from the lock.
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You put the key away, knowing you will forget to remember or remember to forget where you put it.
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Promise yourself:
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You will never unlock that door.
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You're a non-smoker now.
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Your New Reality
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You caused the cigarettes to disappear from your life.
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You closed and locked the door on that old habit of smoking.
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You experience your day, the desire to smoke gone.
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Guided by the images we've created and the feelings we've generated, you embrace the story of you, the non-smoker.
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That powerful inner mind erases the memory, the feeling, the emotion of wanting, needing, or enjoying a cigarette.
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Enduring Changes
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Enduring changes have happened deep within the subconscious mind.
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From this moment on, you'll act as if you never smoked.
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Always remember: if those old thoughts cross your mind—and they may or may not—but if they do, take a deep breath or two and just breathe those old thoughts away.
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Returning to Full Awareness
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In a moment, I'm going to count from 1 to 5 and return you to full waking consciousness.
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1. Coming up, up, up—feeling perfect of body, mind, and spirit.
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2. Feel the energy coming into the mind and body, knowing powerful changes have happened.
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3. Energy getting stronger, stronger now.
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4. You're almost back.
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5. Welcome back!
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Affirmation of Change
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If you haven't already, allow the eyes to open.
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Take a deep, energizing breath, and say to yourself:
"I am a non-smoker. I like it that way."