On this page, we are going to examine a self hypnosis script designed to help people stop smoking. There are so many hypnotic scripts on the internet, some are free and some you may have to pay for.
If you’re thinking of using hypnotherapy as an aid to help you stop smoking, studies have suggested that it may be more effective when combined with other treatments such as nicotine patches or self help groups.
A good approach would be to learn as much as possible, to help you stop smoking and then choose methods that you believe are for you.
We would suggest when choosing a hypnotic script that you look for a trained hypnotherapist or even better a psychotherapist trained in hypnosis.
There are many free audios out there and the best way to choose one is to have a quick listen and assess if the voice and the suggestions are appealing to you. It will be so much easier to fully benefit if this is the case.
For a more personal approach you could find a stop smoking hypnotherapy script that you like and record yourself reading it with the appropriate pauses. This way your subconscious will not have any resistance to what it perceives as the ‘other’, which in this case is the hypnotist.
Induction of Stop Smoking Self Hypnosis (Quit Now Session)
The hypnotist on the script we are going to examine here carries out a standard, relaxation induction technique and then deepens the trance state. A good example of an induction and deepening can be found here. The time spent on the induction and deepening in this audio was 9 minutes and 3 seconds.
Stop Smoking Self Hypnosis (Quit Now Session)
In the transcript below there are a series of fullstops that illustrate spacing of the words:-
- . is a very short pause
- .. is a short pause
- … is a longer pause and is often used in patterned speech
As you read this hypnotic script in your head or aloud try and add the spacing for maximum effect to re-create the rhythm of the words.
You know, when it comes to smoking … which is a behaviour . that . you have chosen .. to cease for yourself .. you’ve chosen consciously to .. stop smoking entirely now
You know that there are .. often many triggers .. that can be linked . to your . previous past behaviour of smoking ..
And I don’t know exactly what your .. personal triggers .. are … whenever you have chosen in the past .. to smoke .. a cigarette ..
But I do know that . some people have described those behaviours .. or identified those triggers ..
For various reasons … perhaps you in the past may have .. chosen to smoke those cigarettes . in order to . keep yourself from . slowing down …
Or perhaps . for you . in the past . handling a cigarette was part of your enjoyment ..
Perhaps that . old version of yourself found smoking cigarettes to be . in some way pleasant or relaxing . I don’t know
All of these triggers for you .. you can just . bring them up . within your minds eye now .
Almost as if you were watching . images or . a movie on a screen ..
The power of your unconscious mind .. can bring up . bring to light all of these behaviours . that may have existed for you up until now
Perhaps you have smoked in the past .. to perk yourself up .. perhaps in some way .
You’ve chosen to smoke in the past with your old previous self .. when you’ve been upset about something ..
Or feeling anxious .. or nervous in some way …
Perhaps you’ve smoked .. in the past .. out of habit and found yourself . putting a cigarette to your mouth .
And not even remembering .. how it got there… or perhaps you’ve smoked in the past .. because you’ve felt down . or blue .. or worried .. or uncomfortable
When trying to give up smoking you are not just dealing with a physical addiction, but a very powerful psychological one too.
Over the years, certain situations will have been connected in the brain that trigger a craving for a cigarette.
Addiction medical specialist, Michael Miller, says that because smokers light up so often they make various associations with it. These associative feelings and situations are known as ‘triggers‘.
Each smoker will have their own collection of triggers.
Some popular triggers include; after a meal, coffee or caffeine – especially first thing in the morning, alcohol and social situations, relaxing activities like talking on the telephone, work situations with other smokers and smoking areas and a whole combination of emotions.
Emotions that can be triggers are mentioned in the hypnosis script, feeling down, blue, anxious, nervous, tired or worried but positive emotions can also be triggers.
When a smoker encounters one of their triggers a ‘craving‘ for a cigarette will usually follow.
But I do know . for you . that you can .. find yourself .. going backwards now .. even further backwards
As if your progressing backwards through time back to your younger years and you can find yourself coming to that very first time that you smoked a cigarette ..
Maybe for you this can be like .. the pages of a book turning backwards .. or you can see yourself rising above . this present time ..
Moving backwards through time .. back . to your younger years .. back .. as your unconscious mind . simply brings up . the very first time . that you picked up . a cigarette . the very first time . that you chose to smoke a cigarette
And when I count down from 3 to 1 . I want you to find yourself now in that . first time . the first moment that you can recall smoking a cigarette …
3,2,1 go there now and let yourself see what you see .. and let yourself feel .. what you feel and hear all those sounds around you this first time you chose to smoke a cigarette …
And you can just observe . that scenario as it plays now before you . in your mind .. and just watch .
And learn . and come to an understanding. of what exactly was going on for you .. in those moments when you first chose to smoke a cigarette …
And if you like .. you can bring your adult self .. your current self . into that situation . find yourself floating back there .. stepping into that situation
And find yourself standing beside .. your younger self .. who is about to choose to take up that first cigarette, …
I’d like you to just have a conversation with your younger self,
By just listening to whatever your younger self is saying to you now … and you can ask your younger self ..
Why are you choosing to smoke … and just listen to any of those reasons that may come to you now ..
For practical purposes I have shortened this part of the audio script. The client is taken through a deepening of trance by being asked to focus on words, feelings, images, sensations and sounds. The older, current self thanks the younger self for revealing deeper feelings about the experiences surrounding that first cigarette.
If you need to strengthen your resolve (and scare yourself a little) go to Smoking is bad for you for some freaky facts and figures or,
For some more inspiring insights into hypnosis continue to Part 2 of this Hypnotic script.
Click here for some more helpful links on hypnosis, and other methods, to help you stop smoking.