Guided Self-Hypnosis for Trauma Recovery: A Gentle Journey Toward Healing and Resilienc
Introduction & Important Notice
Welcome to this guided self-hypnosis journey for trauma recovery. This script is created to gently support those seeking healing and emotional resilience. Please take a moment to read this introduction carefully before beginning.
While self-hypnosis can be a powerful and soothing tool, it is not a replacement for professional therapy or medical care. Trauma recovery is deeply personal and can be complex. For this reason, we strongly recommend that you speak with a licensed mental health professional before using this script—especially if you are currently in distress.
If at any point during the exercise you feel overwhelmed or uncomfortable, please stop and reach out for support. Your safety and well-being are most important.
This script is for personal use only and should not be used in a therapeutic setting by anyone without formal training in trauma-informed care.
Make sure you are in a safe, quiet place where you won’t be disturbed, and allow yourself enough time to complete the full session without interruption.
The Practice
Getting Comfortable
Find a peaceful space. Sit or lie down in a position that feels relaxing for your body.
Take a deep breath in through your nose...
Hold for a moment...
And exhale slowly through your mouth.
Repeat this a few times, letting each breath guide you gently inward.
Induction
Allow your eyes to softly close.
Let your shoulders drop, your jaw loosen, your hands relax.
As you breathe in, invite calm into your body.
As you breathe out, release any tension or tightness.
Now, imagine a soft, warm light above you—a comforting glow that gently begins to move down your body…
From the top of your head...
To your face...
Your shoulders…
Your chest…
Your arms…
All the way down to your toes.
With each breath, feel this soothing light helping you feel safe, relaxed, and supported.
As I count from 5 down to 1, allow yourself to drift deeper into a peaceful, relaxed state.
5 – Your thoughts are beginning to slow down.
4 – You feel warm, safe, and held.
3 – Your body is deeply relaxed.
2 – You are safe. You are supported.
1 – You are in a calm and tranquil space within.
Deepening the Relaxation
Now, imagine a place that feels like your personal sanctuary.
It might be a cozy room, a quiet forest, a gentle beach—whatever feels right and safe to you.
In this space, you are completely protected.
You are in control.
Nothing can harm you here.
This is your place of strength and serenity.
Gently Acknowledging the Trauma
(Only continue if you feel safe and grounded.)
In this safe space, bring gentle awareness to the trauma you’ve experienced—without diving into details.
You may simply acknowledge its presence, knowing that it is a part of your past, but it does not define who you are.
If it feels right, imagine the trauma as a symbol or object.
See it placed at a distance from you.
Observe it calmly, without judgment or fear.
Now, if you choose, visualize placing that symbol in a secure container—a box, a chest, a vessel that represents protection and boundaries.
You are in charge.
You decide how it is stored, and you hold the key.
Healing and Rebuilding Inner Strength
You are not alone on this journey.
Imagine a loving, nurturing presence with you—it might be a trusted friend, a guide, a spiritual figure, or simply a feeling of warmth and support.
Let yourself feel their compassion and encouragement.
They see your strength. They believe in your healing.
Now, take a deep breath and let go of any guilt, shame, or self-blame.
Remind yourself:
“I did the best I could with the knowledge and strength I had at the time.”
Breathe in self-kindness, peace, and healing energy.
Breathe out pain, fear, and heaviness.
You are growing stronger with each breath.
More resilient.
More grounded.
More empowered.
Returning Gently to the Present
When you feel ready, begin to return to the present moment.
Feel the surface beneath you.
Notice the air around your body.
Gently move your fingers… your toes…
Take one last deep breath.
And when you're ready, open your eyes, carrying with you the strength and courage you've touched during this journey.
Aftercare Reminder
Be gentle with yourself in the minutes and hours that follow.
You may wish to drink some water, journal, or rest.
If anything surfaced that feels heavy or confusing, please consider talking to a trusted therapist or support person.
You are not alone.
You are healing.
And you are worthy of peace.
—
🌿 Take the Next Step on Your Healing Journey
Healing takes time, courage, and compassion—and you've already shown all three by exploring this practice today. If this session resonated with you, consider saving it, revisiting it regularly, or sharing it with someone who may need a gentle path to inner calm.
👉 Pin this post on Pinterest to return to it whenever you need a moment of grounding.
👉 Leave a comment if you’d like to share your experience—your story may comfort someone else.
👉 Subscribe to True Mind Therapies for more guided practices, mind-body techniques, and neuroscience-informed support on your path to healing.
You are not alone.
You are healing.
And you are worthy of peace. 💙
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