For Personal Use or Trained Hypnotherapists Only
🛡️ Introduction & Safety Notice
Welcome. This guided self-hypnosis script is designed to offer gentle, supportive relief for those navigating the aftermath of trauma. It can serve as a calming tool alongside professional care—but it is not a replacement for therapy or medical support.
Important: If you're currently in emotional distress, experiencing flashbacks, or feeling unstable, please consult a licensed mental health professional before proceeding.
- 🛑 If you feel overwhelmed or triggered during this session, please stop immediately.
- 🌬️ Pause. Ground yourself. Reach out for support.
This script is for personal, self-guided use only or by practitioners formally trained in trauma-informed hypnosis.
Please ensure you are in a quiet, safe, and comfortable space where you will not be disturbed.
🧘♀️ The Practice
1. Getting Comfortable
Find a peaceful spot. Sit or lie down—whatever feels most natural and restful to you.
Breathe in deeply through your nose…
Hold for a moment…
And exhale slowly through your mouth.
With each breath, allow yourself to gently drift inward… toward a place of healing and safety.
2. Induction
Let your eyes softly close.
Allow your shoulders to drop. Let your hands rest. Relax your jaw.
Now, visualize a warm, soft light glowing above you. It begins to drift down gently—over your head, face, shoulders, chest, and limbs.
Feel the light relaxing and grounding you.
As I count down from 5 to 1, allow yourself to sink deeper into calmness:
- 5... Your thoughts are slowing
- 4... Warmth and peace fill your body
- 3... Heaviness settles gently through your limbs
- 2... You are safe and supported
- 1... You’ve arrived in a peaceful inner space
3. Deepening the Relaxation
Visualize your own inner sanctuary—a peaceful forest, a warm room, a quiet beach—whatever feels healing and safe to you.
Here, you are in control. You are completely protected.
4. Gently Acknowledging the Trauma
(Proceed only if you feel safe.)
Now, gently bring awareness to the trauma—without diving into details.
You may choose to imagine it as a symbol, or an object placed at a safe distance.
Visualize placing it in a secure container: a chest, box, or vessel of protection. You hold the key. You choose what stays and what goes.
Say silently or aloud: "I am safe. I am strong."
5. Healing and Rebuilding Inner Strength
Feel a nurturing presence around you—it may be a guide, spiritual light, or compassionate energy.
Breathe deeply and let go of guilt or self-blame. Say softly:
"I did the best I could with the knowledge and strength I had."
Breathe in peace. Breathe out tension.
Breathe in light. Breathe out pain.
You are healing. You are growing. You are safe.
6. Returning Gently
Begin to reconnect with your body.
- Feel the surface beneath you
- Notice the air on your skin
- Wiggle your fingers and toes
- Roll your shoulders or stretch
Take one final, deep, nourishing breath.
When ready, gently open your eyes—bringing with you strength, calm, and healing.
💌 Aftercare Reminder
Be kind with yourself today. Drink some water. Rest. Write in a journal. Avoid stimulation and give yourself space.
If intense emotions arose, please consider speaking with a therapist or trusted support person.
🕊️ You are not alone. You are healing. You are worthy of peace, safety, and joy.