Ending Smoking

 

Introduction

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• 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.

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Deep Breathing

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• 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.

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Guided Relaxation

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• 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.

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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.

• And just breathe them away.

• 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.

• 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.

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Visualization

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• 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.

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• The Peaceful Descent: 10 to 1

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• 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

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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.

• 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.

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• The Beach

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• 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.

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• Take a Look at those Cigarettes

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• 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.

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• Trash

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• 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.

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• Positive Connect

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• 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.

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• Breathing

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• 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.

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• Foods

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• 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.

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• The Colour Red

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• 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.

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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.

• 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.

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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.

• 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.

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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.

• 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.

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• Closing the Door

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• 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.

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• Sealing the Habit Away

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• 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.

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• Your New Reality

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• 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.

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• Enduring Changes

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• 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.

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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.

• 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."