Clear your mind

for meditation
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About The Script Collection
The Script Collection is a resource for professional and
trainee hypnotherapists. Scripts are useful as a source of
ideas and approaches which can be adapted to suit the
needs of individual clients.
We do not recommend that scripts are read verbatim.
The design of The Script Collection has been specially
devised to enhance the benefits of this resource. Ample
space is provided where you may write your own notes,
comments and adaptations.
A number of special conventions have been adopted to
make the scripts easy to use and study.
The first part of each script, in which the therapist is
preparing the ground for the trance work to follow,
is formatted as standard prose, and is intended to be
delivered with normal tone and pace.
The trance script that follows is formatted so that line
breaks mark suggested phrasing and pacing.
Silences play an important part in trance work, and
pause markers indicate different lengths of pause as
appropriate. Each coloured block indicates approximately
10 seconds.
Examples:
nPause [approx 10 seconds]
nnnPause [approx 30 seconds]
Words and phrases requiring special emphasis are marked
in bold text with a highlighted background.
Example:
your unconscious mind takes care of things in
that time
Studying the content and structure of these highlighted
phrases will be particularly helpful to the therapist who
wishes to develop their own skill in devising helpful
suggestions.
 Clear your mind for meditation

In a few moments you can close your eyes and begin to relax very deeply but
firstly I’m just going to say a few words about the experience of finding it easier
and easier to dissolve unwanted and distracting thoughts while meditating.

There is nothing more annoying than unwanted thoughts preventing you from
stilling your mind during your meditation. Disturbing thoughts are a familiar
part of most people’s meditation practice, especially when you are new to it.
Concerns, worries about the day just past or the day ahead, or even irrelevant
ideas can buzz around your head like mosquitoes.

During meditation your conscious awareness is called into play. You extend your
consciousness onto something specific such as the flame of a candle, a mantra,
the rhythm of the breath, or an overall awareness of the environment.

The goals of hypnosis and meditation are different, although there are
similarities. Meditation may be used as a general way of ‘stilling’ the mind or as
part of a wider spiritual system, whereas hypnosis may be used more specifically
to cure a phobia, to stop nightmares or to help lift the debilitating effects of
depression. Both states involve stilling parts of the mind so that other parts can
become activated, but meditation involves a little more conscious direction. In
fact, the practice of sitting in the lotus position – which, in my experience, is
not the most relaxing way of sitting – may have originally been adopted to stop
students going from a state of meditation into hypnosis.

Meditation has many benefits. It can help you become better at focussing your
mind, become more objective and less swayed by the distortions of emotion and
help your body to work better, enabling immune function to increase and healing
to speed up.

The ultimate benefit of meditation is that it allows us to experience reality

directly and connect with what is happening in this present moment. Perhaps
you’ve had the experience of being at a party where people seem to spend the
whole time either talking about the last few parties they went to, or speculating

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 about what future parties are being planned. They never actually immerse
themselves in the happenings around them now, and so, in a sense, they miss
the whole experience. Instead of living in our projections about the future and
our memories of the past, we can learn through meditation to fully engage
with what ‘is’. We can avoid the mistake of thinking that reading the words and
descriptions on a menu is the same as savouring the tastes, smells and textures
of the meal itself.

Hypnosis can help you prepare effectively for meditation. Imagine being able to
‘bat away’ unwanted thoughts, rise above them and have absolute focus during
your meditation practice. The skill of choosing what you have in your mind will
also extend to other areas of your life, including times when you are not actually
meditating.

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 Now
you can just begin this process
of shifting your attention inside
and relaxing very deeply
by closing those eyes right now
and beginning by paying attention to that breathing
the inhale
the exhale
and just noticing where in that body
feels particularly comfortable
particularly warm and pleasant
perhaps in an arm
perhaps in a leg
that stomach
or chest
wherever the most comfort is right now
and just noticing that as a sensation
and as I talk
you can just allow
that gentle sense of comfort and rest
to spread and flow all throughout the body
soothing each and every cell
from the top of the head
to the tips of the toes
and as that happens
just being aware of the facial muscles softening
the jaw loosening
the shoulders sinking
the breathing deepening
that’s it

nPause
And most of us believe that we run our own minds
that when we think a thought
it is us who is thinking it
but when we deliberately decide to stop thinking
an interesting thing happens

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 we discover that the thoughts just keep coming
and even now
as you pay full attention to these words
you may notice that if I pause for a moment
some thought pops into your mind

nPause
And perhaps that thought was about the past or the future
something someone said
something you have to do
it doesn’t really matter
the important thing is
that you begin to recognise
that thinking about things
is something you’ve done for years
and it’s become an unconscious habit
and in fact
you’ve come to think even thinking about it
and of course that thinking has its uses
your tremendous creative abilities to problem solve
to organise your days
to decide on worthwhile goals
and find the steps to reach them
but like any tool
when you’ve finished using it
you need to simply put it away
and engage with life directly
like checking a map to find out where you are
holding that paper in your fingertips
peering closely at all the grid references and names of places
and then when you find where you are
and where you need to go
you just fold up that map
put it away
and look around you
breathe in the air
and pay attention to your experience

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 to the sensation of sunlight on the face
a gently cooling breeze against the skin

nPause
And you know where it is that you most often meditate
perhaps it’s the place you’re in right now
perhaps somewhere else
but when you consider the reality
of being fully in the mental and physical space
of that meditation place
how you position that body
how you breathe
and where you place your attention when you begin
that’s it
and here and now
you can really begin to educate your unconscious
about when it is that that thinking mechanism
needs to be active and creative
and when it is
that it needs to be absolutely silent
allowing you to fully connect with what is
and as you continue to breathe deeply
and to completely relax into this experience
you can just get a sense of
moving your attention backwards
like taking a step back
into the back of your mind
where all is silent
and begin to watch that thinking mechanism
over there
continue to have little thoughts about this
and thoughts about that
and how the voices
and the images of those thoughts
can seem somehow distant
muted and detached
as though you are deep in a chamber of meditation

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 and those thoughts are like flies
buzzing away in another room in the house
and that distant buzzing of irrelevant thoughts
can continue for just a little longer
until your unconscious learns
how to open the window of that room
in that other room of the house
and how one by one
those buzzing thoughts fly out of the window
and the sound of those distant thoughts gets softer
and more and more distant
until there is only a peaceful silence
surrounding and embracing you
the mind becoming perfectly still
like calm water stilling after a storm
reflecting reality perfectly
becoming absolutely still

nnnPause
And as you rest in this inner stillness
absorbed in the focus of your meditation
you can get the sense of one distracting thought
popping into your awareness
causing a ripple in the lake
and you can just notice that as a thought
acknowledge its presence
and then watch it shrink into a coloured ball
maybe red
or purple
blue or green
and how that ball
floating there before you
can be suddenly and firmly batted away into the distance
by a tremendously powerful invisible force
as if you are surrounded
by an impenetrable shield of meditative awareness
hearing the sudden crack

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 as that invisible bat strikes the ball
and just watching that ball fly off and over the horizon
and once again resting
in deep deep stillness
that lake smoothing into a perfectly still reflection
of the world
and your unconscious knows how to automate this
so that whenever it’s time to meditate
you can notice how
if a thought pops into your mind
you just acknowledge it
watch it transform into a floating coloured ball
and then watch it being powerfully batted away
automatically
way over the horizon
as you rest
within that impenetrable shield
of silence and stillness

nnnPause
And this impenetrable stillness
will always be available to you
as your unconscious absorbs this
as a powerful inner template
so that as you project this stillness into the future
a month from now
two months
three
four
five
and even six months from now
seeing what you’ll see
hearing what you’ll hear
being in your meditation space
six months from now
noticing what season it is
the temperature of the air

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 how this stillness and inner silence
has become an integral part of you
a state of utter clarity growing and expanding
into every aspect of your life
enabling all parts of who you are to be enriched
being surprised at the changes in yourself
and your ability to engage fully
with each moment of your life
deliberately thinking and planning at times
then putting the thoughts away
folding them up and engaging with what’s around you
and your unconscious knows how to
make all the necessary adjustments
for that to become a reality for you
more and more
in the days and weeks ahead

nnnPause
And you can spend a few moments now
engaging with your present experience
the position of your arms and legs
the sound of these words
the rate of your breathing
and the internal space and silence within you

nnPause
And then whenever you’re ready
you can just return to waking consciousness
feeling refreshed and alert
that’s it
coming all the way back now and then opening your eyes.

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