Developed from courses taught at the following medical schools under the Tomorrow’s Doctors Programme

Accessible Content

HypnoSOS Episode 31 – Worry Less

You can sit down or lie down it really doesn’t matter which… as long as you can be comfortable… focus on your breathing now… and… let your breathing deepen… you can move around if you need to… make yourself more comfortable… all you need to do right now is breathe… and you will find that as we go on… your breathing will deepen… your muscles will relax… and you become less aware of your body… more aware of your thoughts… and… as this starts to happen… you can allow your thoughts to begin to connect with your breath… and your thoughts can move in… on your in breath… and fade out as you breathe out… and so, without you having to do anything at all… your thoughts can begin to drift… in and out… and you start to realise that in these moments… there really is nothing of any great importance to do… except to breathe… and as your breathing becomes ever deeper… ever deeper… and you start to relax… you can listen if you wish to the sound of my voice… simply the sound of my voice… for the moment, nothing else matters… and if you prefer to listen to the spaces between the sounds, that’s fine too… or occasionally pay attention to your own thoughts… to just check that you’re fine… you’re fine… and if you really wish to take control and go as deep as you possibly can into these moments… you can silently and mentally count down from 10 to 1… and in these moments as you count down from 10 to 1… use your out breath to time the numbers… you will begin to be aware that… with each descending number… you relax ever more deeply… there may be moments when you find that you sigh… or you yawn… that will be fine just fine… as your body relaxes… you may find that there are moments when you forget to listen… and that’s fine too… for even when you are profoundly asleep… you can still hear… you will still listen to anything that is of importance to you… you are in control… and however you experience these moments… it is entirely the right way for you.

And in a few moments in time… in a few moments in time… you will hear me say the word calmmm… and when you do… you will feel as if a wave of calmness spreads through you… starting in your chest and your shoulders… and with each breath out it spreads… and you grow ever deeper and deeper relaxed… more able to let go of any unnecessary nervous tension… and any thoughts that may have bothered you… intrusive thoughts that worried you… you will be able to just breathe them out… and forget about them… and clear space in your mind… to be calm… and able to deal with anything… anybody… any situation that you have to deal with… and you will find that things that used to bother you… no longer have the same effect on you… as you feel so much calmer… so ready… calmmm… allowing the word to spread through the muscles of your chest and that feeling to be carried with each breath out… and you go ever deeper… and ever deeper… ever deeper still… ever deeper… deeper… deeper still… into a time and space where you are completely in control… calmmm… spreading all the way through you… until you may find that there are moments when you feel as if you are floating… or drifting… and yet… completely calm… in control… feeling better… more at peace… a feeling of being able to deal with anything… anybody… differently.

For in these moments… you can pull around yourself a cocoon of calm… a barrier between you and the things that used to bother you… things that worried you… and as you build around yourself this cocoon of calm… I want you to know that you will be so much more able to deal with anything… anybody… any situation that you have to deal with in your daily life… and as a result of listening and bringing this cocoon around you… you will therefore sleep more deeply…, sleep more deeply and more well… in doing so you will find that in your sleep and in your dreams… you work out different and better ways of dealing with your problems… and so you worry less… you have more control… you feel calmer… stronger… better… and more optimistic than you have felt in a long, long while… as you remember what you’re capable of doing… what you’re capable of being… above all, it is very important for you to cut yourself some slack… to be kinder to yourself… and as you do… you begin to realise that you worry less… you feel calmer… more in control… more in control and better and more optimistic than you have felt in a long, long while… and the easiest way to connect with these positive feelings is to remember a time… a time of success… or a time of happiness… take a few moments now and connect to a positive memory [PAUSE]… and whether you remember something clearly specifically… or it’s just a general feeling… it doesn’t matter which… even if nothing comes to you… it will come to you in your sleep and your dreams… and you will worry less… remember the positives… find the solutions and take care of yourself.

And in a few moments in time… in a few moments in time you will hear me count from 1 to 10… and at the count of 8 your eyes will naturally and easily open… and at the count of 10 you will be fully wide awake… all normal, healthy and appropriate sensations and responses will be back with you… and you will feel so much calmer… so much better… so much more optimistic than you have felt in a long, long time… your thoughts to the future… more positive… so ready… 1… 2… 3… more aware… 4… 5… 6… more alert… 7… 8… eyes open now… eyes open… 9… and 10… fully wide awake… have a stretch and relax.

Popular Resources