anxiety self-management · 12 min

Settle and steady

Settle and steady offers one bounded practice step without promising a particular feeling or outcome.

Use when: need steadiness, preparing

How the practice works

1. Read the frame Do not use this while driving or operating machinery. Do not continue if you are intoxicated, dissociating, experiencing mania or psychosis, or feel less oriented. You can stop, open your eyes, and orient to the room at any time. These sessions use loose, open-ended conversational-hypnosis language. Nothing is hidden, and nothing happens without your agreement.
2. Run the exercise Picture a neutral place—not necessarily a safe place—and notice only details you choose. Take only what is useful and let the rest pass.
3. Read the frame Feel the support beneath you. Notice five things in the room. Move hands and feet, open your eyes if closed, and return fully alert before standing.
4. Record what you notice What do you need for the next ten minutes?

Primary source: Origin: Permissive conversational hypnosis · Studied as part of a wider therapy