Relaxation, Meditation, Self-Hypnosis & Guided Imagery Audio Scripts
In these recordings, you will unlock the relaxation and hypnotic techniques that have benefited my clients for almost two decades. Each of these recordings has one purpose in mind: to help you achieve your goals.
Relaxation techniques are used by clinicians to treat many issues. On the mental health side of things these include anxiety, depression, and stress. On the physical side of things, these include cancer, heart disease, and high blood pressure – just to name a few. They are also used by people to make changes in their emotional lives, in their relationships, in their studies, and in their workplace productivity. While the range of applications of relaxation techniques are still being uncovered by researchers, the benefits are already abundantly clear and backed up with evidence.
The techniques I use in these sessions incorporate a range of forms: deep relaxation, guided meditation, mindfulness, self-hypnosis, and guided imagery (or visualisation). There is some overlap between each of these but they all have in common the proven result of helping the body and mind to settle.
As a Member of the College of Counselling Psychologists of the Australian Psychological Society, and also of the Australian Society of Clinical Hypnotherapists, I use these techniques daily and receive great feedback from my clients. Over time, I have learned how to refine and combine them to help the broadest range of clients achieve maximum benefit in the shortest amount of time. This way of working with people is now one of my most requested treatments, and a daily feature of my work.
I have recorded a number of my most effective sessions (‘scripts’) for your use at home and will continue to add to them over time. No matter your age or circumstances, relaxation can help to make your good days better, and stop your bad days being quite so bad. They are safe and effective, and I encourage you to give them a try. Please read the information below about how to use these.
I commend these audio scripts to you.
Dr Stuart Edser PhD. MAPS. MCCOUNP. MASCH.
What is Hypnosis?
Hypnosis is a natural state of highly focussed attention and awareness in which the body is relaxed and the mind is more suggestible. It is used to address real physical problems such as pain management, sleep disorders, and digestive disorders. It is also a very successful treatment for anxiety, depression and motivation problems. Hypnosis also has positive benefits even for healthy people: by lowering stress, it can increase productivity and reduce the incidence of stress-related illnesses. For a fuller explanation of clinical hypnosis, you can read all about it on my hypnotherapy page on the NPH website here (http://nph.net.au/services/hypnotherapy/)
How to Use These Recordings
Anyone can use these audio scripts as a stand-alone treatment, either to address a problem or to help achieve a goal. For more serious issues, these scripts should act as a complement to other therapies. They do not a replace assistance by a qualified health professional. If you are already seeing a health professional, you will find that these recordings enhance your existing therapy.
You can play the audio scripts as often as you like. If you are seeing a therapist, discuss with them how often and for how long you should use these. Otherwise, I would recommend daily for the first week and two to three times in the second week followed by once or twice a week for a further two weeks. Thereafter, as often as you like to see the best results.
Note Well: If you suffer from psychosis, please check the use of these scripts with your medical team before using any kind of hypnotic intervention.
Instructions for Listening
- Make sure you will not be disturbed for the next 30 minutes. Switch your phone to silent, or off so that it doesn’t ring or vibrate.
- Find a quiet space with a comfortable chair. Putting your feet up is best, but if that is not possible, then place both feet flat on the floor and sit up straight with your head squarely placed up on your shoulders.
- Loosen any tight clothing for comfort and remove your glasses or contacts. If it is winter, cover your body in a light rug – your body temperature will naturally drop a little when relaxed.
- Rest your arms either on the sides of the chair or comfortably in your lap. Don’t interlace your fingers.
- It is important to move around in your chair a bit before you start. Shift your weight, stretch your neck before allowing yourself to settle and become still.
You are now ready to begin your relaxation session, starting with your eyes open.
Recordings for Anxiety and Stress
$22 inc. GST
Duration: 11.5 minutes
This session is designed to be a quick ten-minute relaxation for when you are anxious or upset and perhaps time is short or the situation demands something fairly quick. Many people can get very anxious quite quickly. This audio script provides a way to do exactly the reverse; to get you relaxing and settling quickly. In this script, I bring the person to a relaxed state by teaching two important components: the Breath Waltz, to get breathing under control to ensure you are not over-breathing, and Rapid Relaxation, to allow the body to quickly move into the deeply relaxed state without taking too much time to do it. Once relaxed, I take you through a series of self-soothing positive affirmations which you can repeat silently in your mind and we end on a note of well-being and of feeling calmer.
Relax the Body
$28 inc. GST
Duration: 20 minutes
Suitable For Most Issues including:
- Pain Management
- Stomach Problems
- Sports Performance
This session uses a well-known method that focuses on physical relaxation. In times past, the Progressive Muscle Relaxation Technique (PMRT) used to see individuals first tightening each muscle group and then relaxing them. This was to help the person gain a sense of what a relaxed muscle group actually felt like. I haven’t used that technique in a long while. Instead, merely by using the power of the mind, I ask you to focus on each muscle group as we make our way down the body and I suggest that that you release tension in the area and to relax. This works equally as well and my real life clients often tell me they’ve not felt as relaxed in a long time.
Calm Down – The Sanctuary
$32 inc. GST
Duration: 31 minutes
Suitable For Many Issues including:
- Anxiety / GAD
- Digestive Problems
- High Blood Pressure
- Cardiac Health
This session focuses specifically on assisting you to calm down. It can be used by individuals who are feeling anxious and distressed – maybe you’ve had an anxiety attack or a panic attack or are just feeling generally anxious (GAD). But it can also be used by those who struggle regularly with such feelings but who are feeling okay at the moment. So using it this way is more of a preventative. This audio script allows for both mind and body to settle and relax. The first part uses the image of a descending escalator as a technique to relax, and then allows you to move into a special place of peace – your sanctuary – to really take some time to soak up those lovely peaceful feelings and to give you the place and time to really calm down.
Make a Change
$32 inc. GST
Duration: 30 minutes
Suitable For Most Issues including:
- Weight Loss
- Start Exercising
- Study Better
- Relationship Behaviour
This session is designed to help you feel comfortable and confident in bringing about some kind of positive change in your life. It might be to quit cigarette smoking or to decrease the amount of alcohol consumed. It might be to begin a new exercise program or to commence a consistent healthy way of eating. Or it might even be to be nicer or more considerate to your partner or to act more confidently at work. There are so many positive changes we can make. To get the best out of this audio script, it’s important to have something in mind before you listen to it so that you can engage that change more fully in the relaxed state. This audio script uses the metaphor of a descending lift or elevator to get you relaxed before we start suggestions about change.
Advanced Deep State Self Hypnosis
$56.00 inc. GST
Duration: 51 minutes
- those struggling with physical illness
This session is an extended induction into self-hypnosis. It is best used by individuals who are already familiar with deep relaxation or self-hypnosis. Any of the other audio scripts in the NPH Store would be perfect as an introduction as a way to achieve that familiarity. This script uses an extended length of time, 51 minutes, as I slowly take the listener deep into the hypnotic state, always suggesting relaxation and deep calm the whole time. Perfect for the individual who is wanting personal growth, change and deeper levels of relaxation, this audio script takes a slow and measured pace into gaining that state. I use a number of induction techniques using guided imagery and then follow by a series of thoughts that encourage absorption, which is known in the literature as an aid to hypnotic susceptibility. There is also a body-focused relaxation component and a final guided imagery technique that encourages self-direction and personal harmony.
Recordings for Depression
Alongside other strategies you are using to beat depression, these four audio scripts are designed to assist you in your journey to do just that. Many depressions take care of themselves over time – symptoms reduce and eventually disappear – while others need help from a skilled therapist and some even need medication. No matter what kind of depression you have, or how it affects you, or whether you are using anti-depression medication or not, all individuals struggling with this illness will experience varying degrees of difficulty with the four issues covered in the audio scripts below. Depression is not just a ‘feeling’ illness, it is also a ‘thinking’ illness. Beating it always necessitates dealing with these issues in one way or another. Self-hypnosis and deep relaxation can be very helpful as a strategy on that journey.
$32 inc. GST
Duration: 27 minutes and 8 seconds
When we start struggling with depression, one of the first things to disappear is our social tolerance. We don’t want to talk to people, we don’t want to be around people. And some feel that they don’t want to ‘inflict’ themselves on others. It’s very sad. The most common behavioural response to all this is that such people can begin to isolate themselves, to cut themselves off from others, to withdraw. They don’t go out. They stop accepting invitations. I call it ‘going into the cave’. And of course, when people go into the cave, they also disengage or unplug from all the things that would normally bring them joy or happiness. The longer they stay in the cave, the worse the depression gets. This first self-hypnosis mp3 for depression addresses just this problem. It deals with the twin symptoms of isolation and disengagement.
Act despite your feelings
$32 inc. GST
Duration: 30 minutes and 9 seconds
When struggling with depression, we generally don’t feel like doing much. At times, some people find it almost impossible to do anything at all. They feel lethargic and a common refrain is, “I don’ feel like it”. Psychologists call this feeling ‘demotivation’. It saps any sense of acting or changing. It is a dangerous symptom in depression in that it stops people from doing what is necessary to get better and keeps them trapped. The cycle of depression continues. One of the essential lessons I teach my clients is about ‘acting despite your feelings’ and it is to that concept that this this audio script is dedicated. It will help you become more focused as you understand the importance of breaking that depression cycle. To beat depression, we must learn how to beat demotivation.
The Inner Critic
$32 inc. GST
Duration: 29 minutes and 31 seconds
When feeling depressed, so many people tell me about how guilty they feel. This guilt leads to harsh self-criticism and judgment. That voice of judgment that ‘beats up on you’ we call the inner critic. Everyone has an inner critic, but those with depression have a loud critic who is not remotely reluctant to ‘have a go at you’. In my experience, beating depression needs people to learn about the inner critic and how to deal with him or her. We must first learn to recognise the critic’s inner negative accusatory voice and then secondly, we have to know what to do with it. This audio script is dedicated to helping you do just that; to put the inner critic in his place and not let him define your self-worth.
$32 inc. GST
Duration: 33 minutes
When we are depressed, we generally see the world differently to the way others do. Why is that a depressed person and non-depressed person can both experience the exact same experience, yet both have very different responses. For the depressed person, there is almost always a number of errors of judgment about what is happening. Psychologists call these ‘cognitive errors’ or ‘errors of thinking’. They skew everything negatively and we end up misinterpreting the world. These errors of judgment distort our interpretation of three areas: the world, the self and the future. The misinterpretation makes us feel worse and the depressions deepens. So, It is essential to learn how to recognise these cognitive errors so that we can do something about them. This audio script focuses on four of the most common errors of judgment and helps you to recognise and overcome them.