(For Personal Use or Use by Trained Hypnotherapists Only)
Introduction & Safety Notice
Hello and welcome.
Before we begin this healing journey together, it’s important to take a moment to understand the intention of this session.
This guided self-hypnosis script has been carefully designed to offer gentle support to those seeking healing after trauma.
It is a soothing complement to professional mental health care, not a substitute for therapy, counselling, or medical treatment.
Because trauma can be complex and deeply layered,
we strongly encourage you to speak with a licensed mental health professional before using this script—
especially if you are currently in emotional distress, experiencing flashbacks, or feeling unstable.
Important:
If at any point during this exercise you begin to feel overwhelmed, triggered, or uncomfortable,
please gently stop the session.
Pause. Ground yourself.
Reach out for support if needed.
Your safety and wellbeing are always the top priority.
This script is for personal, self-guided use only and should only be used therapeutically by those with formal training in trauma-informed care.
Please make sure you are in a safe, quiet, and comfortable space, where you will not be disturbed.
Allow yourself the time to fully experience this journey without any interruptions.
Now, when you’re ready…
Let’s begin. 🌿
The Practice
Getting Comfortable
Find a peaceful spot…
whether sitting or lying down, choose whatever feels most restful for your body.
Take a deep breath in through your nose…
Hold it gently for a moment…
And exhale slowly through your mouth.
Again… breathing in calm…
Holding…
And breathing out tension.
Each breath invites you to drift gently inward…
to a place of safety and healing.
Induction
Now, when you’re ready…
allow your eyes to softly close.
Let your shoulders drop…
Let your jaw loosen…
Feel your hands rest… completely relaxed.
As you breathe in…
invite calm and comfort into your body.
As you breathe out…
release any tension, any tightness, with kindness.
Now… imagine above you…
a soft, warm light.
This comforting glow begins to drift slowly down…
from the top of your head…
to your forehead…
your cheeks…
your jaw…
Gliding down your neck…
across your shoulders…
your arms…
your chest…
your back…
all the way down to your legs…
and your feet…
With every breath, feel this soothing light anchoring you deeper into a space of safety and peace.
And now, as I count slowly from 5 down to 1,
allow yourself to drift even deeper…
5… Thoughts are beginning to slow…
4… You feel warm… safe… held…
3… Your body is deeply relaxed and heavy…
2… You are safe. Supported. Protected.
1… You are now in a calm, tranquil space within yourself.
Deepening the Relaxation
In this beautiful stillness,
imagine a place that feels like your own personal sanctuary.
Maybe it’s a cozy room…
a quiet forest…
a gentle beach…
wherever your mind feels most at peace.
Here, you are completely protected.
You are in control.
Nothing can harm you here.
This is your space of strength… serenity… healing.
Gently Acknowledging the Trauma
(Continue only if you feel grounded and safe.)
Now, if it feels right,
bring gentle awareness to the trauma you have experienced.
No need to dive into details.
Simply acknowledge its presence—
like noticing a distant cloud in the sky.
You might even imagine the trauma as a symbol or an object…
something tangible… placed safely at a distance from you.
See it clearly…
Calmly…
Without judgment.
And if it feels right…
visualize placing that symbol into a secure container.
A box, a chest, or a vessel that represents protection, boundaries, and safety.
You are in charge.
You hold the key.
You decide where it stays.
You are safe.
You are strong.
Healing and Rebuilding Inner Strength
Now, sense a loving, nurturing presence around you.
It might be a trusted friend…
a caring guide…
a spiritual figure…
or simply a warm, radiant energy.
Feel their compassion…
Feel their support…
They see your strength.
They believe in your healing.
Take a deep breath…
And gently let go of any guilt, any shame, any self-blame.
Remind yourself—
softly… lovingly…
“I did the best I could, with the knowledge and strength I had at the time.”
Breathe in self-kindness…
Breathe out fear and heaviness…
Breathe in peace and healing energy…
Breathe out pain and doubt…
With each breath, feel yourself growing stronger.
More resilient.
More grounded.
More empowered.
You are healing… beautifully.
Returning Gently to the Present
When you feel ready…
begin to bring your awareness back to the present moment.
Feel the surface beneath you…
Notice the gentle air brushing against your skin…
Start to move your fingers…
Move your toes…
Maybe roll your shoulders or stretch softly…
Take one last deep, nourishing breath…
And when you’re ready…
slowly open your eyes…
Bringing with you the strength, courage, and healing you’ve touched today.
Aftercare Reminder
Please be very gentle with yourself in the hours after this session.
Drink some water.
Have a nourishing snack if you need.
Maybe journal, or simply rest quietly.
If any strong emotions surfaced, please consider speaking with a trusted therapist or support person.
You are not alone.
You are healing.
You are worthy of peace, safety, and joy.
🌿
