Self-Hypnosis Script: How to Create Your Own

Creating your own self-hypnosis script can make your sessions more personal, focused, and effective. A well-crafted auto-hypnosis text helps guide your mind exactly where it needs to go. Want to learn how to write one that actually works? This guide walks you through it, step by step.

Why Create Your Own Self-Hypnosis Script?

First things first: what even is a self-hypnosis script? Keeping it simple, it’s a sort of guide, that you use to get into a hypnotic trance. Many times, you also navigate within the trance with the script as well.

How you use that text depends on your preferences. You can use it to:

Relax before the actual practice,
Guide yourself into a hypnotic trance,
Work with different techniques while in a trance,
Affirm suggestions, visualize,
Gently end self-hypnosis.

You can find many auto-hypnosis texts online. I think they are great to try, if you are familiar with the practice, and look to try different techniques.

What might be a problem is that they are not personalized to your needs and preferences. With time, the more advanced you are, it might be a problem.

That’s why writing your own self-hypnosis script is such a great idea! Keep in mind, though, that you should have some experience with hypnotic trance beforehand.

Writing your own auto-hypnosis text, not knowing what trance is about, won’t be effective. You can learn more about hypnotic trance HERE.

Key Elements of an Effective Auto-Hypnosis Text

There are some elements, that every self-hypnosis script should have. In my opinion, there are 7 important things to consider:

Clear Intention – define the goal of your session, whether it’s working on a specific problem, procrastination, or some general goals. Usually it’s good to have varied intentions for different auto-hypnosis texts.
Relaxation Induction – you can use whatever suits you best here. My personal favorite is energy flow, with progressive relaxation going from toes to top of my head. Sometimes I use breath-work as well. Both are strengthened with auto-suggestions.
Present-Tense Affirmations – it’s good to have some universal and goal-specific affirmations. The first ones are something like, “I am calm and relaxed”, while the second might be “I’m hyped for my workout”. Here is a guide on affirmations, if you are new to them.
Vivid Visualization – visualizations aren’t just things you see in your inner world. It’s what you experience with all 5 senses. I find them working better, when I use them alongside suggestions, like “I can smell the sea, taste the salty air.”
Emotional Connection – you get the best results, when you convey emotions in your self-hypnosis script. Don’t just say, “I’m ready to go to box training.” Rather, affirm something like “I love my box training”, “I’m hyped to train right here, right now.”
Precise Navigation – for the goal-oriented auto-hypnosis texts, it’s good to have some sort of navigation. Example: let’s say you work with your self-esteem. Then, it’s good to have some marking points. Think about your previous sessions, what went good in them, and try to use similar things, keeping in mind your new goal.
Gentle Exit – smooth transitions are way better for short-term and long-term effectiveness. You can end your sessions with something like, “All those changes are my new reality”, followed by “I now return with awareness to the external world.” These are simple, and shouldn’t take more than 1 minute, but their impact is huge.

Do you need them all in your auto-hypnosis text? Not really. Sometimes you can have just relaxation induction and some present-tense affirmations, if all you want is to chill after the whole day.

The exact self-hypnosis script depends on your needs.

Choosing the Right Words: Crafting Positive and Powerful Suggestions

No matter which key elements you pick, there is one thing that you must remember about: right wording. There are few rules to be followed here.

Don’t use don’t

Generally speaking, it’s best not to use negatives in your auto-hypnosis text. That goes through all 7 key elements, and especially in autosuggestions. For example: when you visualize doing public speech, don’t say, “I’m not afraid to speak.” Say instead, “I feel good and confident while I speak up.”

Use your own wording

What’s the greatest thing about your own self-hypnosis script? That it’s tailored to you. Thus, don’t worry if your wording isn’t professional or sounds weird. If this resonates with you, it’s perfect.

Keep the language simple…

Your subconscious mind is easily confused. As my mentor said: subconsciousness doesn’t quite understand the flow of time and complex constructs. Due to that, it’s best to speak to it, using simple words and not overcomplicating.

Also: avoid suggestions, affirmations etc., that might have double meaning.

…but don’t oversimplify

At the same time, you shouldn’t make your inner dialogue primitive. If you are a professional, working on a very specific problem, and you want to visualize that: use appropriate language.

For example: I was crafting my auto-hypnosis text to work with my writing problems. And I used term like “soft world-building”, “hard magic system”. Don’t be afraid to use hard terms, if they seem fitting.

Focus on positivity and emotions

I’ve already mentioned that, but it’s imperative to remember that. Associate your wording with powerful and positive emotions. Let yourself get hyped, pumped and curious. The stronger and more optimistic emotions, the better the effect.

How to Structure Your Auto-Hypnosis Text for Maximum Impact

A good self-hypnosis script isn’t only about the words you use. The structure of the whole narrative is important as well.

What do I mean by “structure” though?

It means that you should have introduction, the main part of practice, and ending. Which you know from the previous chapter. But the thing is: you need to focus your favorite and strongest techniques in the most important part of your self-hypnosis script.

By that, I mean: don’t focus all your efforts into relaxation and introduction. If you want your auto-hypnosis text to be 15 minutes, 3–5 minutes for the intro is absolutely enough.

Moreover, use simpler techniques for introduction, e.g. just affirmations with gentle visualization. Then, full visualization with powerful word suggestions leave for the core experience.

It’s best explained on a life example.

I was working on my problem with pull-ups. I needed something quick, that I can do before my home workouts, just after work. Furthermore, I aimed for 8–12 minutes for session.

Thus, it looked like this:

Short relaxation with affirmations and energy visualization (around 2 minutes),
Trance induction via visualization and counting down (around a minute),
Quick look around my Safe Heaven in internal word (around a minute),
The actual work via powerful visualization, with strong, repeating affirmations (around 4–6 minutes),
Exit with re-affirmation, gentle come back to external world (around a minute).

Of course, in the practice it was a little more complex. But that was in general how I structured my self-hypnosis script.

Common Mistakes to Avoid When Creating a Hypnosis Script

Common mistakes when creating an auto-hypnosis text are things like: negative language, too vague language, lack of emotional connection. But we’ve talked about that already.

There is one crucial mistake, though, that you need to be aware of. That is: overcomplicating and prolonging your script. Don’t make it too long. Self-hypnosis scripts should have a natural rhythm, like a dialogue with yourself.

If you overload them with long, complex sentences, you reduce the effectiveness.

Moreover, many of us tend to spend a lot of time on less important stuff. You don’t have to sweat over the right relaxation script. If you are familiar with relaxation techniques, you can even skip that part entirely.

Just use breath-work or other practice and freestyle with them. Focus on the main part, which is the work you perform in the actual hypnotic trance. Don’t overthink what happens before or after that.

Also, you need to be excited about your own auto-hypnosis text. If you treat it just as a boring mantra—it won’t work. But when you are curious what is going to happen, how is it gonna work out, how the new script will impact you—that’s the way to success.

Bringing It All Together: Finalizing and Using Your Custom Script

In the end, when you look at your self-hypnosis script, there is just one thing you need to do. And that is: try it out in practice.

The first time you try your own, created from scratch script, it might feel awkward. But if you experimented with auto-hypnosis before, then most probably it will flow.

Also: you don’t need to learn it whole by heart. To be honest: I’ve never written a full self-hypnosis script. I made points, wrote the most important bits, but the relaxation part I always leave for improvisation.

Some people prefer it the other way around. You might want to work on induction hard, but leave the ending for free-style. That’s perfectly fine, as long as it suits you and works for you.

Remember: even the best auto-hypnosis text won’t be effective, if you don’t try it in practice. So don’t overthink it. Write it down, focus on the most important bits, and let it rest. Come back to it after some time (few hours, one day, no more!) and correct what you don’t enjoy.

After that—try it out. Only then you will know if it’s good or need some improvements.

And of course—don’t forget to have fun with your own auto-hypnosis text!