Updated: Jul 20
This is a short relaxation exercise that will take just a few minutes of your time.
Remember while you do this that it is perfectly natural for your thoughts to wander. The important thing is not to get frustrated or angry at yourself or your thoughts. Just accept that your mind is doing its job, congratulate yourself for noticing and then bring your focus back to your body.
Self-Hypnosis for a Quiet Mind
1. Be Mindful
Find somewhere quiet to relax for a few minutes.
Close your eyes and focus on your body.
Notice the feel of the chair you are sitting in.
Notice the clothes on your body.
2. Focus on Your Breath
Take a deep breath in as you count to 5. Count to three and breathe out slowly and gently as you count to 7 in your mind.
Practise breathing in for the count of 5 and out for the count of 7.
3. Relax Your Body
Relax your body bit by bit, starting from your head and focusing on each part of your body at a time.
Relax every muscle in your body from the top of your head to the tips of your fingers and toes.
4. Notice Your Thoughts
When your body is relaxed, focus on your thoughts.
Just be aware of them. Don’t try to control them or engage with them, just notice them.
Imagine your mind as a bright blue sky. See those thoughts as fluffy white clouds passing through your mind.
See them and then let them pass by, dispersing as they float out into the blue sky.
5. Clear Your Mind
Is there a thought that keeps returning?
How can you remove it from your mind? Is there something you need to do?
Decide on the action you need to take so that the recurring thought or worry can be set free.