Future Self Hypnotherapy Script
Your Future Self Exercise
What is the Future Self?Your Future Self is the person you become as a result of the choices, decisions and random acts of life that occur from this point forward.
You evolve and grow and are shaped by the events of your life, and the you in 20 years is not the same as what you imagine you might be, sitting here at this moment.
"Human beings are works in progress that mistakenly think they're finished." Dan Gilbert shares recent research on a phenomenon he calls the "end of history illusion," where we somehow imagine that the person we are right now is the person we'll be for the rest of time. Hint: that's not the case.
The Future Self Visualisation
This Future Self Visualization is based on a the actual hypnotherapy script I use for real one to one personal coaching sessions. It's a powerful awareness raising exercise and brings to light the impact our current life choices (and lack of clarity and purpose around these current choices) have on our subsequent life. Don't be too blown away by that - but understand how transformative this can be once you allow yourself to sink into it.
Ideally, find yourself a nice quiet place, lower the lighting and begin by bringing your attention to your breath. Some peaceful soundscape music in he background always helps.
When you are sufficiently ready and grounded, begin the visualization.
When I am using his script, I make sure to pause at appropriate times throughout the visualization to give the client sufficient time to just be with the location or answer the questions. It's about being with the client and bringing your intuition and sense of occasion to play. Your input completely makes this modality your own.
Give yourself time to explore the images and thoughts that bubble to the front of your consciousness. Then simply let them evaporate and move on.
"Future Self" Visualization with Bren MurphyFind yourself in a comfortable position.
Now allow your eyes to close and begin by focusing your awareness on your breath.
Breathing in and breathing out. Breathing in easily and effortlessly.
Then breathing out. Each breath allows you to become more relaxed and comfortable.
Outside sounds only allow you to go deeper inside: a reminder of how good it is to leave the noise and stress of the outside world and journey into the quiet and peace of your inner world.
As you allow yourself to go deeper into a state of relaxation, perhaps you can remember a time when you stood before a pond or a lake and it was quiet and peaceful.
You may have tossed a pebble into the center and noticed the ripples spreading out. One ripple after another, flowing outward, farther and farther. The ripples slowing down, becoming farther apart, until the water was once again calm and peaceful.
I’m going to invite you now to imagine that your body is like that body of water. And as you drop a pebble into the center of your body, you can feel ripples of relaxation rippling out.
Waves of relaxation flowing through your body.
Up through your torso into your chest and your back. Up through the vertebrae and spreading out into each and every muscle of your back.
Through your shoulders and arms, up through your neck, your jaw, face, scalp. Feeling those ripples relax you as your muscles let go and become soft and loose.
Feeling the ripples of relaxation flowing down through the bottom of your torso.
Flowing through your abdomen and your pelvis. Down through your thighs, calves, ankles, and toes.
Know that each time you drop a pebble into the center of your body you can become more relaxed.
As you become more relaxed, you find yourself becoming more quiet and peaceful.
Now bring your attention to the spot between your eyes: the third eye.
Imagine a light there. What color is the light between your eyes? Now imagine that light becoming a beam that extends out into space.
Follow that beam as it leaves this building, as it travels above the city, as it continues out, so that you can view the entire area.
Keep going farther and farther into outer space and notice the curvature of the earth. As you keep going farther and farther out, you find yourself enveloped by the softness and quiet of space.
Notice the big blue-green ball below you with the white clouds wisping around it. Allow yourself to enjoy this perspective for a moment.
Now notice another beam of light very near to you, a different color from the one you followed into outer space.
Begin to follow that beam back down to earth. The beam is taking you back to earth twenty years from now, twenty years into the future.
Keep following this beam down, noticing the curvature of the earth and the geography stretched out below you.
As you come closer to the end of the beam, keep noticing where you are. This is where your future self lives—you, twenty years from now.
Come into contact with earth and notice where you are. Notice what dwelling or nature surrounds you. Now move to the dwelling of your future self. What does it look like? What kind of landscape does it have?
Are there trees? Flowers? What kind? Get a sense of this place. Now have someone come to the door. On the other side of the door is your future self, waiting to greet you—yourself, twenty years from now.
As the door opens, what do you notice? Greet your future self and notice the way your future self returns your greeting, welcoming you into this time and place twenty years in the future.
Take in this person, your future self. What does this person look like? Notice how this person stands, what this person is wearing. Get a sense of this person’s essence.
Notice the inside of this dwelling. What kind of person lives here? What are the colors of this place? Now move with your future self to a comfortable place for a conversation.
Perhaps your future self offers you something to drink. Settle in and make yourself comfortable for a talk with your future self.
There are questions that you might want to ask your future self. Begin by asking: “What is it that you most remember about the past twenty years?”
Take a moment now to hear the answer. (Pause)
Now ask your future self the following question: “What do I need to know to get me from where I am now to where you are? What would be most helpful?”
Listen to what your future self has to tell you. (Pause)
Good. Now take a moment and ask your future self your own questions.
What other questions would you like to ask your future self? (Pause)
And now ask your future self one final question before you go: “What name, other than your first name, are you called by? A special name. It could be a metaphor or a symbol of your essence. What is this name?” (Pause)
Good. Bringing this visit to a close, thank your future self for being here with you today and sharing so much wisdom.
Now find your way back to the beam of light and journey back up the beam, watching this world of twenty years in the future grow ever smaller as you move out into space.
Again, you see the ball of blue and green below you, clouds swirling around it. Notice that your beam of light has intersected with a different beam of light that will bring you back to this year and this location.
Follow this beam of light back to the present time on earth. As you travel down this beam, notice the earth growing bigger and bigger.
Moving farther down the beam, notice the geography of the area, the skyline and landscape of the area, and, finally, come back into the room here. Good.
In a few moments, I’m going to count from three to one.
At the count of one, you will be refreshed and alert, as if you’ve had the perfect amount of rest, knowing you can remember everything you wish of this inner journey.
When you open your eyes, please remain silent and jot down things you want to remember about your journey.
Three. Coming back to present time, becoming more alert and refreshed.
Two. Stretching your body, feeling the ground beneath you.
And one. Eyes open, refreshed and alert.