Self-Hypnosis for Quitting Smoking or Drinking

Break free from smoking or drinking with this self-hypnosis script. Speak the words aloud and reprogram your subconscious for health and freedom.

Before You Begin

New here? Begin with the Introduction to Self-Hypnosis to learn how this process works and how to prepare your space for the most powerful results.

Why This Practice

Habits like smoking or drinking often carry emotional weight — a way of soothing, numbing, or coping. But beneath them, your body longs for freedom, clarity, and health.

This self-hypnosis script guides you into reprogramming your subconscious with the identity of one who no longer needs these substances. Instead, you embody vitality, ease, and wholeness

This practice is especially supportive when:

• You’re ready to quit smoking, drinking, or both

• You want to replace old coping mechanisms with healthier patterns,

• You want to anchor into freedom and clarity.

The Script

Induction

Silent Instructions (not read aloud):
Before beginning, find a quiet, comfortable place where you won’t be disturbed. Sit or lie down in a way that feels supportive. Take three rounds of conscious breathing: inhale through your nose for a count of four, hold gently for two, and exhale through your mouth for a count of six. With each exhale, allow tension to leave your body. When you feel ready, begin reading the following words aloud, in your own voice.

Read Aloud (Induction):

I allow my gaze to soften, speaking these words gently to myself.
With each breath, I become more and more relaxed.

I imagine roots extending down from the soles of my feet, deep into the earth.
These roots grow strong and steady, anchoring me, connecting me to the heartbeat of the planet.
I feel the grounding energy of the earth rise up through these roots, filling me with strength and stability.

Now, above me, I envision a golden waterfall of pure light, streaming down from the heavens.
This golden water pours gently over the crown of my head, flowing through me like liquid sunlight.
It washes away any tension, any heaviness, any thoughts that no longer serve me.
Each drop cleanses and renews, leaving me clear, open, and luminous.

As the golden waterfall continues to flow, I now feel a golden blanket of light gathering beneath my feet.
This blanket carries the vibration of unconditional love, joy, freedom, and enlightenment.
Everything it touches relaxes, releases, and softens.

The golden blanket begins to rise slowly, wrapping around my ankles, melting away all tension.
It moves up through my calves and knees, dissolving tightness, bringing ease.
It flows higher to my thighs and hips, surrounding me with warmth and comfort.
The blanket continues through my belly and lower back, releasing and filling me with peace.
It spreads across my chest and heart, steadying my breath, opening me to love.
It moves through my shoulders, down my arms, and into my hands, leaving them light and free.
Finally, it travels up through my neck, face, and head, until I am completely cocooned in radiant golden light.

I am rooted.
I am cleansed.
I am held.
I am wrapped in unconditional love, joy, freedom, and enlightenment.
I am safe, supported, and deeply relaxed.

Now, I let myself imagine the most peaceful place I can remember or create.
Perhaps it is a garden, a forest, a beach, or a quiet room filled with soft light.
I notice the details around me:
the colors and shapes I can see…
the scents in the air…
the sounds in the distance…
and the way this place makes my body feel calm and at ease.

As I walk slowly through this place, I come across a chair waiting just for me.
On the arm of this chair, there is a knob marked from ten down to one.
This knob represents my level of relaxation.

I sit down in the chair, allowing it to fully support me.
I place my hand on the knob, and I know that as I turn it down from ten to one,
I will guide myself deeper and deeper into peace.

Now, I begin turning the knob slowly:

Ten — my body is heavy and safe.
Nine — my breath is slow and steady.
Eight — my mind grows quiet.
Seven — my heart is calm.
Six — the golden light surrounds me completely.
Five — I sink deeper into peace.
Four — I rest in stillness.
Three — open and receptive.
Two — deeply relaxed.
One — fully here, fully open, fully ready.

Reprogramming — Quitting Smoking/Drinking

I now allow myself to be free from smoking and drinking.

In this state, I feel light and clear. My body feels open and unburdened, breathing fully and deeply. My lungs, my liver, my heart, and every cell of my being rejoice in freedom.

I no longer crave what once harmed me. My subconscious knows these substances are not part of who I am. I choose wholeness, I choose health, I choose freedom.

I imagine myself living fully without these habits. My mornings begin fresh, my mind is clear, my body is energized. I meet challenges with strength, not with substances.

I feel pride in myself — not for perfection, but for honoring my body and spirit. My sense of self is strong, whole, and complete without smoking or drinking.

This is who I am: free, vibrant, and in harmony with myself.

Integration & Awakening

I let these truths settle deeply into my subconscious. Freedom is my natural state, and health is my birthright.

Now I count myself gently back to full presence, carrying this freedom with me:

One — I notice my breath, deep and clear.
Two — I feel the support beneath me.
Three — gentle energy fills my whole body.
Four — I take a deep, full breath.
Five — my eyes are open, I am awake, refreshed, and free.

I know: I am whole. I am free. I am alive in clarity and strength.

Explore More Scripts

This practice is one doorway in the Self-Hypnosis Script Library. You may also wish to explore:

• Healing & Vitality — restore balance and energy

• Strengthening Self-Love — anchor worthiness within

• Inner Peace & Stability — embody calm in daily life

A Note on Repetition

Repetition is the key that deepens change. Each time you read and speak this script aloud, the words sink further into your subconscious, strengthening the new patterns you are creating. Allow yourself to return to this practice daily or as often as you feel called. With consistency, these truths become your natural way of being.

Personalized Guidance

If you notice resistance or subconscious blocks that feel difficult to move through on your own, I invite you to explore a private session with me. Together, we can uncover the hidden roots of limitation and gently clear them, so your transformation flows with greater ease.

[Schedule your personalized session here → LINK]

[Email with any questions → awakenedflamehealingarts@gmail.com]