Saturday, February 18th, 2023, at 6:17 PM Waitara, New Zealand Time



Author: Mattanaw, Christopher Matthew Cavanaugh

Former Chief Architect, Adobe Systems

Current President/Advisor, Social Architects and Economists International.



Edit History


Here are my meditation and self-hypnosis related scripts, for active use for meditative practice. Initially mediation practice was largely unguided breathing and relaxation methods using what I heard briefly from my mother when I was young, with some simple alterations I myself included. Later, I employed a self-hypnosis technique after becoming a psychology undergrad student, learned from a practicing psychologist. It is understood by the author that these methods seem somewhat unscientific in their format, which implies that when one is meditating, or doing self-hypnosis, one is doing something that doesn’t feel like it is the result of scientific studies, but is the result of creations of others who think they have found practical utility. In other words they resemble folk-remedies. After practicing myself for periods of time in which I was interested, I did have considerable success, even with these techniques which are used that appear pseudoscientific.

What may make this chapter unique compared with others on this topic is that I’m not unwilling to simply accept meditation and self-hypnosis, and other techniques of relaxation as something immune from criticism. Here I will plainly state what appears to be pseudoscientific or not, useful or not, and what limiations exist. I can share what is useless about certain meditative techniques and what appears useful and why. Ultimately explanations for what is useful or not has to be grounded in physiology. It may be possible on future edits to make the connections with neuroscience and physiology. However, at the time of writing this I am not equipped for that level of reduction to biology. What I am prepared to provide are useful tools for destressing, with clear explanations about potential risks and results. Meditation using breathing techniques is not something without risks. However, much here is risk free and does provide reliable ways to achieve greater relaxation, even if portions of the method are like folk-remedies or are folk remedies. Even folk remedies do have utility, when that utility relates to human cognitions which are not really scientific, but instead involve ways of experiencing the mind introspectively which can’t be as technical. One would not have, for example, a microbiological or micro-physiological process like this to use introspectively using language. Language is more plain than that in normal usage. Practitioners of meditation will need to utilize language that is plain, particularly since those who would be doing meditation would not normally be psychologists. Plain language may be something that is required to be utilized in a relaxation technique that is complete, even if there is a future time in which more technical language is utilized.

Meditation Scripts

This is a DRAFT self-hypnosis script. Risks and limitations and other details discussed in the introduction need to be here incorporated. Since the author provides writing to the public as it is written, in accordance with his editing strategy, he is providing this before it is done. In the near future this will be more complete and this message will be removed.

Self-hypnosis Script

Main Goals

There are four primary steps in this self hypnosis script (also described here:

  1. Induction. Initiating the meditative process from ordinary daily activity
  2. Deepening. Attaining an increasingly deep state of relaxation and receptivity to autosuggestion.
  3. Autosuggestion. Autosuggestion is basically self talk. This is the part that relates to standard hypnosis.
  4. Awakening. The process of transitioning from deep relaxation to fully conscious clarity, to resume the day.

The main procedure in the script is to slowly move into a relaxed state, and gradually go deeper and deeper into relaxation. Depth of relaxation is increased with practice. At a very deep level of relaxation, self talk is initiated. We are more receptive to ideas at a subconscious level while in this state. After this, a brief procedure is followed to "wake." The feeling on waking is often euphoria, calmness, clarity and acceptance of the world as it is.

This script takes 30 to 40 minutes initially, including setup. Most time is spent achieving a deep state of relaxation. Once mastered the entire process can take less than 20 minutes. Soon you can activate skills instantly whenever needed, at any time during the day. Once I was able to relax my facial muscles with ease, I found that I could gain calm and focus simply by relaxing my face. Similarly I had the same experience if I merely touched my pointer fingers to my thumbs. Since I did this everytime I used self-hypnosis, I became conditioned to relate this movement to deep relaxation.

The entire process is very flexible. The script is just recipe to get started. Later you will modify it and make it your own process.



Total time required: 30-40 minutes.

Induction (5 - 10 minutes)

Breath slowly in and out with eyes open initially. Take 3-4 seconds inhaling, and 3-4 seconds exhaling. Keep that slow and steady pace. Begin to count through the list below, saying each item to yourself, as you exhale. Slowly close eyes as you repeat these thoughts, with increasing calmness:

  1. I am calm and comfortable.
  2. I am relaxed.
  3. Nothing can bother me.
  4. Sounds do not disturb me.
  5. I am becoming more relaxed.
  6. I am resting.
  7. I am in control.

Deepening (15-20 minutes):

Imagine a place you know well that has an elevator, escalator, or stairwell. Your eyes are closed.

You slowly descend, and as you descend you speak softly to yourself. You can forever be more relaxed, and can go deeper and deeper. After 7 steps you repeat the process, until you feel ready for the next steps.

  1. I’m going deeper.
  2. I’m becoming more relaxed.
  3. My breathing is easy.
  4. My mind is clear.
  5. I am focused.
  6. I’m becoming more relaxed.
  7. I am very relaxed.

Next you focus very carfully on your immediate bodily sensations. Try not to think with words, except to remind yourself of the process. Move from your body from bottom to top: focus on your fingers, then your lower legs, then upper legs, then torso, then upper arms, lower arms, fingers, then focus on your face.

I am heavy

.. continue for remainder of body.

I am light

I am cool

I am hot

Autosuggestion (5 minutes)

This part you create yourself. It is about visualization and self affirmation.

Awakening (3 - 5 minutes)