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Ending Smoking

Smoking Cessation Hypnotherapy Script

 

Introduction

  • Our goal here is relaxation of mind and body.

  • So just get optimal.

  • You can be lying down or reclining in a comfortable chair.

  • Always in an environment with no distractions.

Deep Breathing

  • We're going to start with the deep breathing.

  • The breathing that always reinforces the reality of you, the non-smoker.

  • The breathing that will remind you. You can do anything you choose.

  • And you choose to breathe better, to save money, to be healthier.

  • Use the deep breathing several times a day for the next few weeks.

  • Remind yourself you're a non-smoker.

  • And yes, you do. You like it that way.

Guided Relaxation

  • Close your eyes now, and breathe in slowly, fully, deeply, breathing in peace, relaxation.

  • Holding that breath for a moment or two as you exhale slowly.

  • Breathe away any stress, any tension.

  • Oh, let it go! Just breathe it away.

  • See how easy it is to breathe in relaxation, to breathe away stress, tension, conscious clutter.

  • So let's do another deep diaphragm breath whenever you're ready, breathing in slowly, slowly, deeply relaxing as you do.

  • And knowing you can end your use of cigarettes.

  • Holding that breath for a moment, and as you slowly exhale.

  • You're letting go of stress, tension, conscious clutter, just breathing it away.

  • The word inspire means to breathe in spirit.

  • So be inspired. Now, as you breathe fully, deeply.

  • Breathe in the spirit of you, the non-smoker.

  • As you hold this breath for a moment.

  • Allow the spirit of you, the non-smoker, to move through every level of consciousness as you slowly exhale.

  • Breathe away any doubt, knowing you can end your use of cigarettes.

  • Knowing you can do anything you choose.

  • As you continue to relax, allow your breathing to return to normal, easy breathing, knowing from this moment on.

  • With each deep breath you take in will be breathing in the spirit of you, the non-smoker.

  • You'll find it easy to breathe in relaxation.

  • To breathe away stress, tension.

  • To clear the mind.

If Old Thoughts or Cravings Arise

  • If those old thoughts cross your mind, or you occasionally get a mild craving, you'll take a deep breath.

  • And just breathe them away.

  • That's right. You'll breathe them away.

Wave of Relaxation

  • Now let your consciousness move to the muscles in your feet.

  • Allow those muscles to relax, each and every toe, relaxing muscles in the soles of the feet relaxing.

  • Muscles in the instep relaxing, now totally relaxing completely.

  • Now experience in your way a wave of relaxation moving over every muscle nerve cell of the body.

  • This wave of relaxation moving through the ankles, through the muscles of the calves relaxing, relaxing, conscious thought, drifting.

  • Drifting away, just let the conscious mind go where it will.

  • And experience these feelings of complete and total relaxation.

  • Moving through those long muscles of the thighs, muscles relaxing totally completely. Now.

  • Trusting your natural ability to relax mind and body.

  • Understanding this is a natural ability we all have. So just relax.

  • Relax now. Just relax.

  • You can do that. Yes, you can.

  • Now allow this wave of relaxation to move through the torso.

  • Muscles of the abdomen, the stomach relaxing, conscious thought just drifting away, mind and body relaxing.

  • These feelings of relaxation moving through the chest, the shoulders, finding those muscles loose.

  • Limp, like putty, those muscles relax.

  • Now allow these feelings of relaxation to move through the shoulders into the arms.

  • This wave of relaxation moving down, down, down through the upper arms, down through the forearms.

  • These feelings of relaxation going all the way to the tips of your fingers, just letting go now.

  • My voice carrying you deeper and deeper into relaxation.

  • Conscious thought just drifting, drifting away, now.

  • Letting go of the stress, the tension of the day, letting go of conscious clutter.

  • You can do that. You can do anything you choose, you know that and you choose to relax.

  • These feelings of relaxation moving through the shoulders into the upper back.

  • Experiencing muscles that always seem to carry tension, relaxing totally, completely now this wave of relaxation.

  • Moving down, down, down, down, through the mid back, through the lower back.

  • All the way through the muscles of the hips.

  • Relax now.

  • Relax.

  • Just relax muscles of the neck becoming loose.

  • Limp, any remaining tension, just fading, fading, fading away.

  • This wave of relaxation moving through every muscle, every nerve, every cell of your body.

  • Relaxing the muscles of the jaw so totally, so completely. Now.

  • The lips may want to part just slightly.

  • And it's fine if they do.

  • Relaxing those muscles around the eyes so completely, so totally.

  • Finding. The lids are so very heavy, the muscles around the eyes so relaxed.

  • You couldn't open those heavy, heavy lids, even if you tried.

  • It would just be too much trouble.

  • You find you're just too relaxed.

Visualization

  • Now I'm going to ask you to lend me your imagination.

  • Knowing that in hypnosis, when you imagine the cigarettes disappearing from your life.

  • When you imagine moving through your day the desire to smoke gone, that old habit!

  • Gone, this becomes your new reality, understanding.

  • You can imagine in images, in feelings, in words.

  • So allow the story of you, the non-smoker, to unfold in the way that is most productive for you.

  • What I'd like you to imagine now is that you're standing at the top of a staircase.

  • There are 10 gently sloping steps that lead to a beautiful tropical beach.

  • The ocean is a dark azure blue.

  • The sun's reflecting off the gently rolling surface.

  • You may notice whitecaps in the distance.

  • Wispy white clouds are leisurely floating in a light blue sky. It's ebb tide.

  • The waves are gently breaking to the clean white sand of the beach.

  • The beach runs into a lush green tropical woods.

  • There are flowers blooming amongst the lush green foliage.

  • There are roses, orchids, iris, flowers of every color, shape, description just growing wild in this tropical paradise.

  • It's a rainbow of color. Blossoms growing amongst the lush green leaves.

  • There's a soothing breeze blowing in from the ocean.

  • It's truly a perfect day, understanding that this is a place of wisdom, a place of change.

  • A place of peace that you're creating deep within the inner mind.

  • Now, as I count from 10 to one drift deeper with me, deeper in hypnotic slumber, deep within the inner mind.

  • You can do that. Yes you can.

  •  

  • The Peaceful Descent: 10 to 1

  • 10

  • It's peaceful here.

  • It's incredibly tranquil.

  • Allow these feelings of peace and tranquility to grow stronger now with each descending number.

  • 9

  • All the cares and concerns are so very far away now.

  • That's right. Just let go—just drift deeper with me now.

  • Allowing my voice to carry you deep within the inner mind, deep within yourself.

  • 8

  • Letting go now. Letting go totally. Letting go.

  • Drifting deeper into hypnotic slumber.

  • With a sense of confidence in your ability to be a non-smoker.

  • You have a sense of confidence in your ability to change.

  • 7

  • Conscious thought just fading away.

  • A sense of peace with yourself and the world around you.

  • At peace with the decision you've made.

  • 6

  • It is beautiful, this place of wisdom and change that you're creating deep within the inner mind.

  • The sun's reflecting off the rolling surface of the blue ocean.

  • Notice how the ocean changes from a dark blue to a blue-green, to a white foam as the waves gently break onshore.

  • 5

  • You find the sound of the waves breaking carries you deeper and deeper into hypnotic song.

  • Just let go totally, let go completely. Let go!

  • 4

  • The lush green leaves of the tropical woods frame the vibrant color of the wildflowers.

  • There are reds, yellows, whites, purples, blues—a rainbow of color framed by the lush green foliage.

  • 3

  • Experience now. Feel, see! Imagine this in your way.

  • You can do that. Yes, you can.

  • 2

  • You're at the bottom of the stairs.

  • Just one more step, and you'll be in this place of wisdom and change that you're creating deep inside the inner mind.

  • 1

  • The Message

  • Doubling your level of hypnotic slumber, experiencing this place of wisdom and change in your own way.

  • Knowing your mind may drift...

  • Your mind may wander, but it always comes back to my voice.

  • The images, the thoughts it creates.

  • You're here because you've made the decision to end your use of cigarettes.

  • You've made this decision because you're an intelligent individual.

  • You're ready. Yes, you are. You're ready to be a non-smoker.

  • You know that as a smoker. You're wasting your time, your energy, your money.

  • Burning up thousands of dollars a year.

  • Just watching it go up in smoke.

  • You're smarter than that.

  • You have that foul odor of smoke in your clothes, in your hair, on your skin.

  • And your breath smells like a stale cigarette.

  • Your lungs are dark and coated. Your breathing is affected.

  • You know that continued smoking will accelerate the aging process, robbing you of energy.

  • Making you look and feel older than your years.

  • And you know that smoking drastically increases your risk of fatal rippling disease.

  • Diseases like cancer, heart trouble, emphysema, COPD.

  • It's these many good reasons that bring you HERE.

  • Let's bring you to the decision to end your use of cigarettes.

  • You're ready to take control of your life. You’re ready to be a non-smoker.

  • Come for a walk with me in this place of wisdom and change.

  • Knowing you're creating the reality of you, the non-smoker.

  • The Beach

  • As you walk along the beach.

  • You may notice the sun reflecting off the rolling surface of the blue ocean.

  • There are white caps in the distance.

  • Wispy white clouds are leisurely floating in a light blue sky.

  • It's a perfect day.

  • Waves are gently rolling to shore. The sound of the waves breaking will carry you deeper and deeper now.

  • You perceive in your way those beautiful wildflowers, those wonderful vibrant colors framed against the lush green foliage of the woods.

  • As you experience in your way, walking in this beautiful natural setting.

  • You find your breathing is becoming labored, your energy level is dropping.

  • You have that wheezy, labored breathing that all smokers eventually experience.

  • You stop to catch your breath, to renew your energy.

  • And you know that smoking is responsible for this lack of energy, this labored breathing.

  • As you stand there catching your breath, experience in your way.

  • Take a Look at those Cigarettes

  • Taking those cigarettes in your hand.

  • Looking at that package of cigarettes saying, I'm better than this.

  • I've got more pride.

  • I'm ready, ready to be a non-smoker.

  • You always knew some day, some way, some how, you were going to end your use of cigarettes.

  • It was never a question of if you were going to be a non-smoker.

  • It was merely a question of when.

  • As you experience yourself in this place of wisdom and change.

  • You know, the time is now, that’s right.

  • The time is now, you know it's time.

  • So, throw those cigarettes away, throw them as far down the beach as you can.

  • As you let them go. Say, I can do this. I'm ready.

  • Experience, freedom, freedom from that old habit of smoking.

  • You said. I'm better than this.

  • I can do this. You've thrown the cigarettes away.

  • The cigarettes have landed a few yards away.

  • As you experienced the cigarettes lying in the clean white sand of the beach.

  • You perceive them for what they are. Trash.

  • Trash

  • Trash in your life.

  • Trash cluttering up this beautiful place of wisdom and change.

  • Now experience that package of cigarettes, that trash becomes surrounded in a beam of light.

  • It's as if Mother Nature's own hand were holding a giant magnifying glass.

  • Focusing the sun's healing light in a white-hot beam that surrounds that package of cigarettes.

  • Experience this happening, understanding it's your pride. It's your self-love. It's your commitment to being a non-smoker.

  • It's your can-do attitude that's causing this beam of white-hot light to surround that package of cigarettes.

  • Positive Connect

  • Allow those positive emotions to grow stronger and stronger. The pride. The commitment.

  • As these positive emotions grow stronger.

  • The light grows brighter and brighter.

  • So bright that in a brilliant flash those cigarettes just disappear.

  • Yes, they disappear into the light, not leaving a trace.

  • That old habit is gone.

  • The desire to smoke is gone.

  • When you caused the cigarettes to disappear from this place of wisdom and change.

  • They disappeared from your life. For you smoking is in the past. It's unimportant.

  • It's just a memory, that's all it is.

  • It's just part of the sands of memory on the beach of time.

  • In the present and in the future.

  • You're thinking, acting, reacting as a non-smoker.

  • Always acting as if you never smoked.

  • That old habit is gone.

  • The desire to smoke is gone.

  • You've caused powerful changes to happen deep inside the inner mind.

  • In a moment, I'm going to ask you to come away from this place of wisdom and change.

  • Come away with the knowledge, the feeling, on every level of consciousness.

  • I am a non-smoker. I like it that way.

  • Knowing smoking is in the past. Nothing more than a memory.

  • Come away knowing you can come back to this special place anytime you wish.

  • Breathing

  • Just close your eyes, do a few deep breaths.

  • That's all you have to do.

  • Several times a day. Use the deep breathing. Experience these positive feelings.

  • Come to this place of peace and relaxation.

  • This place of wisdom and change, always knowing when you're here.

  • The desire to smoke is gone.

  • Come away now, knowing this is your special place.

  • And you can come back anytime you wish.

  • As you allow your mind to clear.

  • As you drift deeper and deeper with me now.

  • See, feel, experience.

  • Imagine in your way your day as a non-smoker.

  • You awaken with the knowledge that even as you slip. Your body's been repairing the damage done by smoking.

  • Lungs are clearing.

  • You have more energy. You're looking younger. Yes, you're feeling younger.

  • You start your day with a deep breath.

  • Focused on the benefits that being a non-smoker brings to your life.

  • You're undistracted by any thoughts or feelings concerning cigarettes.

  • As you do your personal grooming.

  • You look in the mirror, you say to yourself, I am a non-smoker.

  • I'm in control, and yes, I like it that way.

  • As a non-smoker, you find your sense of taste and smell are alive again.

  • Foods

  • As you have your first meal of the day.

  • You enjoy these new vibrant flavors of food.

  • You eat slowly, you enjoy the taste of each and every bite.

  • This new vibrant flavor of food quickly satisfies you.

  • Gives you that sense of satisfaction.

  • That feeling of I've had enough.

  • You always eat a little less as a non-smoker.

  • You easily maintain your present weight, you get that sense of satisfaction, you push your plate aside.

  • This says the meal is over, nothing else is needed.

  • The thought of a nasty, foul smelling, foul tasting cancer causing cigarette is disgusting, repulsive to you.

  • The desire to smoke is gone after this or any meal.

  • You're a non-smoker now, and, like all non-smokers.

  • You find smoking to be a disgusting, nauseating habit throughout the day. The evening, after this, or any meal.

  • The Colour Red

  • As you move through your day.

  • And this is especially true when you're driving.

  • You encounter the color red, consciously or subconsciously.

  • You are reminded. The desire to smoke is gone, reminded you're in control.

  • The color red can be as large as a billboard, or as small as a polish on a fingernail.

  • It can be a stop sign, a brake light.

  • When you encounter the color red.

  • It triggers the thoughts.

  • I am a non-smoker.

  • I like it that way.

  • I'm breathing better.

  • I have more energy.

  • I'm saving money.

  • I am in control.

  • Breathing Again

  • Several times a day you stop what you're doing, and with your eyes open or closed.

  • You do a few deep breaths.

  • You breathe in relaxation.

  • You can breathe away stress, tension. You breathe in confidence. You breathe away doubt.

  • You may occasionally, when you do the deep breathing focus on the color red and experience positive thoughts.

  • Positive feelings.

  • You move through your day relaxed, calm, a tower of strength.

  • Knowing smoking is in the past.

  • It's just a memory. It's unimportant.

  • If you're around people who still smoke.

  • You see smoking for what it is sucking poison through a straw.

  • Those stupid, stupid habits. Those people who still smoke.

  • Are paying thousands of dollars a year to suck poison through a straw.

  • You're smarter than that; you like yourself better than that.

  • You have more pride, and your only reaction when you see others smoking is one of sympathy.

  • You just feel sorry for those beautiful people still stuck in their habits, still sucking poison through a straw.

  • Living Smoke-Free

  • As you experience now, moving through your day, the desire to smoke is gone.

  • Yes, you do. You know those old associations are gone.

  • You no longer associate cigarettes or smoking with any situation, time, place, feeling, emotion, or activity.

  • You drift into sleep each night, knowing smoking is in the past, knowing you're in control, and knowing those old associations are gone.

  • Deeper Journey Into the Mind

  • Now, as I count from 3 to 1, drift deep within the inner mind.

  • 3. Come deeper with me now.

  • 2. Come to that place where habits are stored.

  • 1. Imagine in your way: standing in front of a closed door. Written on that closed door are the words Smoking Habit.

  • Closing the Door

  • You close that door to the habit of smoking.

  • You cause the cigarettes to disappear from your life.

  • You reinforce in the powerful, subconscious mind that yes, you wanted this door closed.

  • Behind that closed door is that old habit of smoking, along with:

  • Any doubts you may have had about quitting.

  • Any lies, illusions, or myths you may have created about cigarettes or nicotine.

  • Sealing the Habit Away

  • Now, experience in your way, taking hold of the handle.

  • Give that door a good, hard tug, strengthening in the inner mind the reality of you—the non-smoker.

  • You now notice a lock on the door. There's a key in the lock.

  • Turn the key.

  • Lock the door.

  • Take the key from the lock.

  • You put the key away, knowing you will forget to remember or remember to forget where you put it.

  • Promise yourself:

  • You will never unlock that door.

  • You're a non-smoker now.

  • Your New Reality

  • You caused the cigarettes to disappear from your life.

  • You closed and locked the door on that old habit of smoking.

  • You experience your day, the desire to smoke gone.

  • Guided by the images we've created and the feelings we've generated, you embrace the story of you, the non-smoker.

  • That powerful inner mind erases the memory, the feeling, the emotion of wanting, needing, or enjoying a cigarette.

  • Enduring Changes

  • Enduring changes have happened deep within the subconscious mind.

  • From this moment on, you'll act as if you never smoked.

  • 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.

  • Returning to Full Awareness

  • In a moment, I'm going to count from 1 to 5 and return you to full waking consciousness.

  • 1. Coming up, up, up—feeling perfect of body, mind, and spirit.

  • 2. Feel the energy coming into the mind and body, knowing powerful changes have happened.

  • 3. Energy getting stronger, stronger now.

  • 4. You're almost back.

  • 5. Welcome back!

  • Affirmation of Change

  • If you haven't already, allow the eyes to open.

  • Take a deep, energizing breath, and say to yourself:
    "I am a non-smoker. I like it that way."

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