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Self Hypnosis Sess for Inner Strength
142 Plays1 year ago
Who doesn’t want to tap further into their own inner strength? Tune in to today’s Self-Hypnosis Sess where we focus on cultivating a sense of self trust, strength, and wholeness. (No listening and driving for this one!)
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Instagram: @empower_counseling
www.empowercca.com
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Transcript
Introduction to 'Outside of Session' Podcast
00:00:06
Speaker
Welcome to outside of session. I'm your host, licensed clinical social worker and therapist BFF, Julie Hilton. We're going to cover all the things here, whether it's mental health, entrepreneurship, relationships, trauma, or just life. Nothing is off limits. Hopefully you'll laugh a little and learn a lot, but most importantly, feel encouraged on your journey to live empowered.
Gratitude and Growth of the Podcast
00:00:32
Speaker
Hey everyone, I want to welcome you back to outside of session. Before we jump into today's episode, I wanted to pause and just say this is outside of session 17th episode. And I want to say thank you to every single person that has listened to even one of these 17 episodes I have had
00:00:55
Speaker
So much fun creating this content and just connecting with people and in this different way and I just wanted to say thank you like The gratitude that I have to be able to do this to have the time in this space and the listeners to be able to do this Just from like the bottom of my heart. Thank you
00:01:15
Speaker
with that. If you haven't listened to all the episodes, I would love it if you would go back and catch up on them. And most importantly, share, share, share this podcast with everybody you know, because the only way that I'll be able to get it to grow is if you are out there sharing it. So whether it's sharing it on your Instagram stories or with a friend, please just be a plug for your girl and put it out there wherever you can so that I can continue to make this thing grow.
Upcoming Episodes and Themes
00:01:42
Speaker
With that being said, a little bit of housekeeping. Season one is almost coming to a wrap. We're going to do 20 episodes in season one. And like I said, today is number 17. So we have three episodes after this. And I'll even go ahead and share with you what is on the list coming up. So today we are going to do another guided meditation.
00:02:05
Speaker
Next week the episode will be about female friendships and the importance that they play in our life, but also kind of like the struggles that come with them, especially in different phases of life. So we're just going to be talking all about female friendships.
00:02:22
Speaker
Then the week after that, I'm going to do an episode on step parenting or being a bonus parent. And I've had a lot of people ask for us to talk about that. So I have a lot to say about that, especially being a bonus mom myself. And then the last episode of the season is going to be
00:02:40
Speaker
trauma 101 and I felt like that was kind of coming first circle especially in the beginning of the podcast I did several episodes about like anxiety and setting boundaries and some of that like basic mental health stuff but I realized like I hadn't even done an episode dedicated to trauma and I'm a freaking trauma therapist
00:03:02
Speaker
So I felt like it was time to put some material together on just what I want people to know outside of session. Like what I want people to know about trauma. What is it? How do you heal from it? What do we do in therapy about trauma? Like just all things trauma. And that will be kind of like wrapping up season one.
Introducing Inner Strength Meditation
00:03:24
Speaker
But like I said, today's episode is going to be another guided meditation. And so this will be the third one that I've done this season. So the first one was a body scan meditation, which is really, really good for having a sense of groundedness and really increasing your mind body connection so that you can feel fully present in your body.
00:03:47
Speaker
The second one that I did was more of like a stress relief meditation where we used visualizations to be able to release some stress. And then today's meditation that we're going to do is going to be called an inner strength meditation. And this is one that's really going to help to like cultivate a sense of trust with yourself because I do feel like
00:04:13
Speaker
especially trauma, but also just like difficult relationships and life, it throws us a lot of messages, especially when we're younger, that we are not to be trusted. And that's one of the things I see the most is that women do not trust themselves to make good decisions to show up for themselves. Like we lose a lot of trust with ourselves, because of some of the experiences that we go through in life.
00:04:37
Speaker
So today's meditation is really going to help to build up that belief that we have this inner strength that we can rely on that comes with wisdom and guidance and really being able to trust yourself and trust your gut. And I think it's really, really important. And this is actually one that if you listen to the episode about hypnotherapy, when I talked about the first session that you have of hypnotherapy is not going to be
00:05:04
Speaker
one where you're going back to a trauma or to a painful memory and doing some of that memory reconciliation like that's not going to be your first session of hypnotherapy that we start with one that works on building inner strength and so today I'm actually going to go through the script that I use
00:05:20
Speaker
with clients when they're first starting hypnotherapy.
Meditation Benefits and Hypnotherapy Background
00:05:24
Speaker
And I got trained through an organization here in Atlanta called the Knowledge Tree and they have such good trainings and that's who I did all three levels of hypnotherapy training with and who I got my certification through.
00:05:36
Speaker
And this is one that they have provided us and perfected over time. So I've made a few tweaks to it, of course, to fit my style a little bit, but that's basically where I got this one from. And I have found it to be so helpful with my clients, but also with myself as I've listened to it. So I really hope that as we go through this today, that this is one that you can come back to over and over again so that over time, as you heal, as you grow, as you're on your journey,
00:06:06
Speaker
that you can more and more lean into that feeling of being able to trust yourself and rely on this inner strength that we all have. Like we all have this ability.
00:06:17
Speaker
So just as a reminder, anytime we're doing a guided meditation, please do not listen to this while you are driving so that you are not at a safety risk or anything. Make sure you listen to this in a place where you can be quiet, where you can be still for a few moments, so that you can really give yourself the gift of having the space to do this, to practice this.
00:06:40
Speaker
And I'll also say that if you skipped over the other meditations before because you don't enjoy meditation, I would say that there are a lot of times that we also don't enjoy taking medication or eating vegetables or other things that we do because we know that it's good for us. And so if you are someone who doesn't like meditating, I feel you, I don't necessarily like it either, but I know it's good for me.
00:07:09
Speaker
I know it's good for my mind. I know it's good for my nervous system. I know it's good for my self worth. Um, like it helps with so many different things. And so if you have had like trouble getting into meditation in the past, just remind yourself that it takes a while. Like it's called a meditation practice because you really do have to practice it. And so the reason why I keep including them on this podcast is because I want to normalize
00:07:34
Speaker
doing things that are good for you that you know are good for you even if you don't feel like doing them and I'm really hoping to like make this a part of people's lives and Also, I know that there are a lot of times where we feel like I would do a meditation right now But I don't even know where to start like I don't know what to Google or I don't know where to look one or
00:07:52
Speaker
Well, now you have three at your disposal that you can go back to these episodes anytime you want. So you can bookmark them. Um, and depending on what you need on that day, now you have three to choose from, from this podcast alone.
Guided Meditation for Inner Strength
00:08:06
Speaker
So before we dive in, yeah, just get comfortable, take a few deep breaths and let's get ready to really tap into this inner strength that we all have.
00:08:40
Speaker
Hello and welcome. Let's begin by simply closing your eyes. Close your eyes and take in a deep breath. And as you breathe out, you begin to feel a sense of calm. Now feel the calmness spreading. You are about to feel more relaxed and yet more aware at the same time.
00:09:11
Speaker
Although just how relaxed or awake you are really doesn't matter because there are always lessons to be learned and in learning, growing and evolving as a person, reminding yourself that you are in charge now. You can do or not do, think or not think as you wish.
00:09:41
Speaker
And whether your mind wanders or drifts, whether thoughts break up or flow like a stream, you allow yourself to just listen to my voice. Noticing that the sound of my voice takes you deeper and deeper into relaxation.
00:10:05
Speaker
Letting yourself now experience what it might be like to move into an even deeper state of calm. Going deeper, going down. You're creating it in your mind, in your own body, in your own way. Feeling peaceful, comfortable at ease.
00:10:33
Speaker
as deep as you'd like into your experience. You have all the time in the world, lots of time, lots and lots of times to experience what you need to and what you want to.
00:10:55
Speaker
Noticing what you need to, discovering what is really important, what you want in your own time, in your own way. With you, the author, you create all of it. You're beginning now to have the experience of time slowing down. Time just slowing down to a comfortable pace.
00:11:25
Speaker
Noticing that your breathing has changed. Perhaps it's become slower or maybe it's just more rhythmic. However, it really doesn't matter. Not for now. No matter how you breathe, no matter how relaxed you are, what matters is that you are aware of what you can experience.
00:11:56
Speaker
and you are willing to experience a certain level of comfort, a level that is just right for you, just enough. Perhaps even images and thoughts are slowing down to a trickle, letting yourself experience a place where you feel peaceful, complete, whole, where you begin to feel part of a greater whole.
00:12:24
Speaker
a sense of purpose and even joy. You are becoming increasingly aware of your higher self, of strength, of goodness, of kindness and caring for others, and of caring for yourself. Allow yourself to take a minute to be aware of this wonderful state of being.
00:12:56
Speaker
I don't know whether this place really exists in your past, in your present, in your future, in your memory. It really doesn't matter for what matters for now is a certain level of comfort, of willingness to experience that higher self, that deep internal self.
00:13:22
Speaker
that self that is good, whole, fresh, bright, and perhaps even childlike in some refreshing ways, born to grow and learn, good and whole, that still learns and grows and informs. And any concerns you have that get in the way of this sense of perfect peace
00:13:52
Speaker
are moving farther and farther away, breaking up like clouds in the wind. And there's lots of time, time to feel connected, to approach your inner self, to feel oneness with it at all levels of your being.
00:14:18
Speaker
This self is full of life within you. It's fresh, spontaneous, and wise. To help us move towards this goal, I will count from five to one, taking you deeper and deeper into relaxation.
00:14:43
Speaker
And with each step, you remember to take a deep breath and move closer to that part of yourself. If you're already there, your conscious mind does not even need to fully listen to what I say, as I count from five down to one, as you move and flow with this sense of self.
00:15:07
Speaker
Five, moving on down more and more focused on your experience of what you are and what you're becoming more of as you gain a sense of inner peace. Allowing yourself to really let go to the point where you feel this sense of serenity enveloping you. Good.
00:15:33
Speaker
Four, as you drop deeper, you are now more relaxed than when you are asleep. Your breathing is so relaxed at this point. Three, and with your third step down, you discover a pull towards your inner self like a magnet, gently drawing you towards it.
00:15:57
Speaker
Let yourself learn and discover and sense even more aspects of it and the space around your inner self where there are all these different parts becoming integrated. You're caring for yourself, your curiosity, your ability to sense, to be aware, to experience,
00:16:24
Speaker
to love and be kind and to share your wisdom and much, much more. Two, you're almost there touching that inner part of yourself, almost one with it, even as you breathe. You don't have to do anything just more and more peace. One,
00:16:53
Speaker
And with that final step down, all those different parts of yourself are merging with your inner self, connecting, becoming one, becoming a new, creative, alive, wonderful, whole sense of yourself. You let this wholeness give you a sense of strength to draw on.
00:17:20
Speaker
You realize now that you draw on this strength when you need to. You draw on your wisdom and power. Now clasp your hands together and say the words inner strength. Inner strength. Inner strength.
00:17:45
Speaker
Any time you want to feel this same or similar way, all you have to do is clasp your hands together and say the words, inner strength. Now in this very relaxed state of mind with focus on your inner strength, you are becoming more aware of this capable part of yourself.
00:18:10
Speaker
to experience its strength fully, to perhaps even be surprised by its ability to help you, to provide you with wisdom, to add depths of appreciation and understanding to your perceptions. Inner strength is a key phrase, a beacon that shines outward and touches you at all levels of your being.
00:18:39
Speaker
radiating from your inner self, bringing you in contact with the very core of you that is good, so good and whole. At some deep level, you remind yourself to look deep, deep within, to be aware of what is good for you, to be aware of that part that nourishes you and restores you,
00:19:12
Speaker
that part that transcends into all things positive and light, that helps you master whatever you need to, the part that is there deep within that reminds you that you are in charge of you. Picture and imagine now a symbol that represents this inner strength.
00:19:41
Speaker
Notice the colors, the texture, and the shape of this symbol that you choose. Remember, it doesn't need to be perfect. Just allow it to unfold. The colors are so vivid. This is your symbol, and it represents your inner strength. While picturing your symbol, you access this key phrase in your mind, inner strength.
00:20:12
Speaker
And when you need it, you just use your key phrase as a beacon, inner strength. It will bring you right back to where you are now. You can access the sense of being grounded, of strength, of inner peace anytime you want, just by saying inner strength and clasping your hands together.
00:20:40
Speaker
Just experience this sense of inner peace, of deep calm. This is a place to remember when you need it or simply wish to feel good. And you use this anchor anytime you need it. Feel the calmness spread as you breathe out. The words inner strength
00:21:07
Speaker
Your hands clasped together for strength, for wholeness, for serenity, for determination. And now you also have your symbol. Anytime you need it, you choose to do four things at once. You deep breathly, you picture your symbol, clasp your hands together, and say the words to yourself, inner strength.
00:21:41
Speaker
You use this anchor at times when you need to focus on strength. When you want to go deep inside yourself, you access your inner self this way. Feel yourself so relaxed. Notice how comfortable and peaceful you are now. You have a sense of peace, of being at one with yourself,
00:22:11
Speaker
of being at one with your inner self, your inner strength within yourself. Remember, you can return to this place anytime you want. You come back to this state of calm and remember that your inner strength is more than just your experiences, more than your thoughts, more than your feelings.
00:22:44
Speaker
You now allow yourself to come back to this state again and again, whenever you wish, whenever you want. You even develop more skills and abilities to calm and soothe yourself as you practice using your self-hypnosis. The more you practice, the deeper you go, the stronger you become. You practice as often as you'd like,
00:23:15
Speaker
at any time you need to, choose to. One more time, you say the words to yourself, inner strength, and clasp your hands together. Taking in a deep breath and letting it out. Feeling so good, so grounded, capable, and confident.
00:23:45
Speaker
And in a minute, you will begin to come back to the awareness of the room, but you are bringing your inner strength with you, your renewed sense of self, coming together, more whole and complete, your inner calmness and bringing all of your tools, all of your ways of coping with you.
00:24:11
Speaker
I will count out up from one to five. You'll gradually come back so that by the time I say five, you will open your eyes, feel wide awake and feeling great. One, you're beginning to get a sense coming back. You're very calm yet energized.
00:24:34
Speaker
Two, your inner self is coming with you and you feel so good and so strong. Three, you're becoming more aware of your body. You're more aware of your surroundings. Maybe you're aware of light beyond your closed eyelids. You're more aware of sensations in your body that maybe you weren't aware of before.
00:24:57
Speaker
Four, just take in one last deep breath and let it out. You continue to feel very calm and relaxed, just energized. You have a sense of wholeness, of completeness. It feels so good and it stays with you. You're becoming reoriented to where you are right now. Your inner strength is here with you.
00:25:24
Speaker
Five, open your eyes wide awake again, feeling fully alert and feeling great. Thank you for practicing with me today.
00:25:59
Speaker
So,
00:27:17
Speaker
Thanks for tuning in to this episode of outside of session.
Podcast Disclaimer and Additional Resources
00:27:21
Speaker
Remember, while I am a licensed therapist, this podcast is not a substitute for individual therapy. The contents of this episode are for educational and entertainment purposes only. If you are having a mental health emergency, please dial 911 for immediate assistance or dial 988 for the suicide and crisis lifeline.