Free Weight Loss Hypnosis Script

Dr. Carl’s Free Weight Loss Hypnosis Script

Have you ever considered learning more about self-hypnosis?

Are you hoping to shed a few extra pounds?

Have you heard that hypnosis really works?

Well, I have been so very blessed in my life, and have achieved some great successes and I am a true believer in giving back to my fellow man.

So, today in this special post I am going to give you a quick lesson in self-hypnosids.

After all the hypnotist has a simple job. There is no deep dark secret to hypnosis. Now of course there are some practitioners that may get angry with me for doing this, because I am giving you the key to any success in life.

You can hypnotize yourself and this post will explain it in easy to understand details.

So, grab a cup of coffee and let’s get to it shall we?

Things You Will Need In Order to Record Your Own Self Hypnosis Mp3’s

First and foremost you need an issue or condition that you desire to improve in your life (for this example we will use weight loss hypnosis).

Secondly, you will need a script, which you can adapt for your personal needs (that is what I will deliver to you in just a few minutes).

Thirdly, you need a way to record your script and convert it to an Mp3 so you can listen to it on your computer, your cell phone, or any other device that allows you to play Mp3’s. That program is free to download and it is called Audacity. You can download it for free at 

This program is easy to use and offers multiple track recording so that you can even load in your favorite background music to make the experience a little more enjoyable.

A microphone (many earbuds that you can use with your cell phone also have  a microphone built in that can be plugged into your computer and used for this purpose.

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  • So now that you have downloaded Audacity
  • You have a microphone set up to record your voice all you need to complete your FREE WEIGHT LOSS HYPNOSIS self-hypnosis recording is the script. So here goes. But remember that you can adapt or customize the script for your own personal use.
  • The Script

But before we begin let me give you a few tips on recording a superior hypnosis recording.

Speak clearly, and you can even address yourself personally for a more effective recording.

Speak in a slow rhythmic manner. Do not rush through the recording.

Use of this script is for your own personal use, and it is not meant to replace the advice of your health care professionals. If you are under a doctors care please consult with your physician before using any hypnosis recording.

Your success with any such recording is reliant on your own belief that the treatment will work and listening to it repeatedly each night for about three weeks to get the best results.


Neither Dr. Carl Welliver nor can be held liable for your misuse of this self recorded self-improvement program.

OK So let’s take a look at a script breakdown shall we?

A hypnosis script basically has 4 sections

  • The Induction
  • The Deepener
  • The Therapy
  • The Awakening

So let’s start off with an induction. The induction is what begins to take you from conscious awareness to the fringe of the trance state. It is defined in Wikipedia as, “Hypnotic induction is the process undertaken by a hypnotist to establish the state or conditions required for hypnosis to occur. Self-hypnosis is also possible, in which a subject listens to a recorded induction or plays the roles of both hypnotist and subject.”

For this example I will use one of my favorite scripts, it is a Deep Relaxation Script and I have always found it to be very effective.

Deep Relaxation Script

I want you to put yourself into a comfortable position whether lying on a bed or sitting comfortably in a safe chair. Now, we are going to begin by taking in a few deep, comfortable breaths in through your nose, expanding your lungs to capacity and holding it for the count of three then slowly exhaling through your mouth.

So let’s begin.

Breathe in completely filling your lungs with air, feel your shoulders rise, and hold it  1-2-3 and now breathe out slowly exhaling through your mouth.

Now let’s repeat that again.

Breathe in completely filling your lungs feeling your shoulders rise, and hold it  1-2-3 and now breathe out slowly exhaling through your mouth.  Good, awesome.

And one more time.

Breathe in completely filling your lungs,  and hold it  1-2-3 and now breathe out slowly exhaling through your mouth. That was great. That simply breathing will help you to relax.

Now as your bretahing returns to normal, with each breath that you take and with each word that I speak you feel your body relaxing – more and more.

I would like you to imagine if you will that you are standing underneath a waterfall of relaxation – just feel that relaxing, comfortable water flowing all the way down your body. From the top of your head, down over your shoulders and torso, down your legs to the tips of your toes.

As it does feel yourself relaxing down deeper and deeper. Washing away all the stress and cares of the day. Soothing, calming – relaxation – easing away any tensions that you might have been holding within your body.

Making you feel good – making you feel comfortable – making you feel so relaxed.

This time is for you, you have no other cares at the moment, of course if an emergency were to arise you would immediately come back to the here and now wide awake and completely aware.

This feeling of complete relaxation is such a wonderful feeling, to be so relaxed – and quite perfect to be here right now – enjoying this calming, soothing, relaxing experience.

Now feeling completely relaxed, you are aware of your body and the weight of your body.

Perhaps you can feel it sinking down deeper into the mattress or chair under its weight – all the while your mind is in complete control of your body, including your muscles.

Now focus your attention on your feet and toes.

There’s an energy moving into the soles of your feet, and that energy is relaxing all the muscles in your feet and toes.

As you stand under this waterfall of relaxation and you feel your muscles now relaxing feet that energy is moving up through your feet, into your calves, and as it moves, both of your calf muscles become quite loose and relaxed. Feel your calf muscles relax now.

The energy is moving now into your thigh muscles, causing them to simply let go and become loose. Completely realaxed.

Now let your thigh muscles just relax completely as that relaxing energy continues to move into your hips and your groin, and the muscles there also unwind and become loose and relaxed.

And now that energy flows into your buttocks, and those muscles also relax – feel the energy moving now, and it’s moving into your abdominal muscles, waist, and small of your back. All so relaxed.

As it does, all the muscles there are bathed in relaxing energy, which causes them to unwind like a rubber band letting go.

If at any time your mind is begins to wander, then that’s OK. It just means you’re relaxing and feeling very languid. But simply bring yourself back and listen to the sound of my voice.

Your unconscious mind is listening very carefully to every word that is said, and with each word that is uttered and with each breath that you take you can feel yourself relaxing – more and more. You can not remember being more relaxed at any other time. Peaceful relaxation fillls your body and your mind.

Now the energy is flowing up into your chest and upper back, causing the muscles there to relax and just hang loose. The energy is moving into your shoulders now, and as the muscles relax, you can feel your shoulders sink down.

And now the energy moves into your arms, hands, and fingers, relaxing all those muscles and feeling so relaxed a truly incredible feeling of deep and complete relaxation.

As a matter of fact you might even feel some tingling in your fingertips as the energy reaches them.

That relaxing energy is now moving into your neck, and if you are holding any tension there, it simply dissipates, allowing the neck muscles to become loose and free. Completely relaxed.

The energy is now moving into your head, causing the muscles on your scalp and around your ears to unwind and it may even feel like your scalp is sliding down.

Now the energy is flowing around your face, and as it moves, all the tiny muscles around your eyes, nose, and mouth let go. Your jaw relaxes as you allow a little space between the teeth. Even your tongue begins to relax.

Your entire body is now totally relaxed, and your body feels as limp as a rag doll.

Although you are completely aware of everything going on around you an hear everything being said you are now feeling drowsy, and comfortable, safe and secure. So comfortably relaxed.

That energy is still in you and is now flowing down through the top of your head and is moving towards your feet.

As it reaches your feet, your entire body is now enveloped in a warm cocoon of energy that protects you from any negative influences. So you have nothing to fear.

You are very relaxed now, and feeling sleepy. You may hear sounds in your environment, but unless there’s something that needs your immediate attention, you remain totally relaxed.

In fact, the sounds you hear, including my voice, only serve to help you go deeper into this wonderful state of relaxation. You have the ability to come out of this trance whenever you wish, and you are totally safe and secure.

So continue to fully relax, let go, and be at ease. You are drifting deeper and deeper with every breath you exhale deeper and deeper into this euphoric relaxed state.

In this comletely relaxed state, in your mind – in your imagination – go now to a room where you feel totally safe, secure, and comfortable. You know this room very, very well, and you can see it clearly in your mind’s eye. What colors do you see?

Notice the furniture there – notice what’s on the floor – noticing any objects in the room – notice the number of windows and notice how they are decorated.

Everything you see in this room is sharp and vivid in your mind, and the colors are pure and bright.

Notice if there are any sounds in the room. Are there any familiar smells?

Now reach out and pick up some object from the room. Notice how heavy or light it is – how does it feel?

Is it warm, cool, or somewhere in between? Now – again – look around that room where you can continue to relax and go deeper into relaxation.

Let go of that image now and let your mind wander where it will. Your subconscious mind is continuing to listen to everything that is said.

Now you can have a little while to simply let go and relax even more.

(Short pause 30-45 seconds will do fine)


Great, now as you feel yourself sinking even deeper in this incredibly relaxed state.

You are now at a level of trance we’ll call level 1. But as deep as that is, there’s another level that we’ll call level 2, that is twice as deep in relaxation as level 1, and you can reach it easily. You want to go to level two and be so much more relaxed.

In a moment I will count down from three to one, as I do with each number you will go deeper and deeper into your relaxation. Moving from level one to level two.

One – sinking deeped

Two – deeper and deeper    and

Three. You are now at level 2, so much more relaxed than you were before.

But as deep as level 2 is, there’s another level, level 3, that is ten times deeper than level 2, and you can go there very easily.

Once again I’m going to count once more from one to three, and when I reach three, you will go from level 2 down, down, down to level 3 and be ten times deeper relaxed

One – deeper and deeper

Two – deeper still


Three. You are now at level 3, ten times deeper relaxed than you were before.

Imagine there is a ruler in front of you that measures the depth of your trance.

You can see the ruler quite clearly and vividly.

If the top of the ruler is 36 inches, then that represents full, awakening consciousness, and the bottom of the yardstick at zero inches represents total unconsciousness, the depth of your trance will be somewhere in-between on that yardstick.

So see the ruler very clearly and notice what number on it represents the depth of your trance.

Now move the depth of your trance down one inch from where it was, and allow yourself to go to that deeper level of trance. Now move it down a couple of inches deeper, and go down to that deeper level of trance.

One more time, move your trance down the yardstick, down three inches more, and go down to that even deeper level of trance.

On this ruler, any number below 10 is in a deep, deep trance.

So notice what number you are on the yardstick, and if it’s more than 10, move down the scale to a number less than 10 and find yourself, completely relaxed. You are now in a very deep trance.

You are still aware of the room around you and will come out of this trance if you need to quite easily. Just say to yourself, “I am awake” and you will come out of the trance fully alert and fully aware. You are in complete control.

And as this deep relaxation spreads over your body – perhaps you can allow your mind to relax too – and take yourself to a place deep inside – a very special place where you can enjoy these comfortable feelings for as long as you wish. A place where your subconscious mind is open to the suggestions that I am about to give and will act on them immediately.


(Now this part of the session is meat and the potatoes of the session, it is where you deliver the instructions to your subconscious having bypassed the defense system of the conscious mind. This particular script is a form of specifically written employing not only hypnosis but also Neuro-Linguistic Programming {NLP}. NLP is best known for immediate change of behaviors and works well with most people. In this portion it is highly recommended that you do personalize the script, inserting your name where inicated)

Weight Loss (NLP Type Approach) Script

Go ahead now, (insert name), and now you will take another deep breath just as you did before. Breathing in through your nose completely expanding your lungs, shoulders rising, and hold it for 1-2-3, and exhaling slowly through your mouth.

Now you need to focus your attention on someone who you know who has skills, abilities and resources that you’d like to have -especially the skills, the resources, and the abilities to say “No” to food and snacks between meals.

You might want to think of your favorite athlete that maintains a perfect body weight. Or a model, or even a movie star that you admire.

And while you think of this person, I want you to imagine that person and it is as though you’re watching them from a distance, move through the events of their day. As if you are watching them on a movie screen in front of you.

Fix that image of the movie playing in your mind, take a couple seconds to see the movie clearly.

(pause of 5 seconds or so)


Watch them as they move through activities and encounters where people are offering them food – and perhaps inappropriate drinks, and they’re simply saying “No, thanks.”

It’s just natural, it’s normal, and it’s expected of them.

Others expect them to turn down the offer of unwanted food – because that’s what they do. It seems the right thing for them to do, to offer. But they graciously refuse.

It is the right thing for you to do, to say “No” as well.

As you move through the experience, notice one of the days when they’ve eaten the right foods at the right time and in the right sequence. And how they feel good about their success.

And most importantly, I want you to notice, from a distance, how they stop eating when they’re satisfied – notice how natural it is for them to leave food on their plate, and that is completely okay for you to do as well.

You can watch this movie in your mind for as long as you would like and as often as you would like. That is okay.

Now that you have watched the movie you need to imagine that you could step back and start that day all over again, but this time imagine the possibility of stepping into their body taking their role.

Imagine what it might be like if you could see life through their eyes, hear with their ears, and sense and feel with their body, and understand, by walking in their shoes, how it is that they do what they do.

Imagine, just for a moment, that you can listen to their internal dialogue – that you can hear them communicate with themselves about food – about what people are saying – and most importantly, listen to their positive, dynamic internal dialogue.

Notice how natural it is for them to look down at their body and honour and love and appreciate their body.

Know that as you moved through that same day now, differently, by seeing through their eyes, hearing through their ears, and sensing and feeling what their body is sensing and feeling so that you can acquire those skills in a new way, that you too can do what they do, act as they act, live as they live.

Now, imagine, that you could bring all of those skills and abilities back into your body right here and right now – that those skills, those abilities, and those resources can stretch out into your body right here – that you can feel them surging from your heartbeat all the way down to the bottom of the feet – that you can feel them moving to the tips of your fingers – that you can feel them integrating through the legs and the arms Rushing through your entire being.

Feel them integrating into your lifestyle. And imagine, (insert name), three places where you’d want to benefit from those new behaviors, attitudes, and beliefs in the next week – so proud of yourslef as you’ve lost from one to three pounds in that week, it is so easy and natural for you. Yes you can do it.

Short pause.

That’s good.

And now, as you think of that week again, think of ways you can make the next week even more fun and easy.

Imagine, like a movie producer, that you can place greater joy, greater happiness, and greater harmony into the movie by listening to your favorite music in the background – as if someone has taken your life and made a script for health, harmony, and vitality.

And when you’ve made it through the day in this way, just smile and know that you are well on your way to a whole new life.

Now, step into the future.

Imagine that you’re there – just a week from today and you’ve done it – in just seven days you have lost one to three pounds or possibly even more.

Notice the joy that your body is experiencing by losing that weight, and being able to do it week after week, knowing that you will never ever have to lose those pounds again – that it’s permanent, natural, and forever.

That excess weight no longer serves any purpose for you, so you converted the energy into a dynamic, positive attitude – for all energy changes shape and form, and now, in your mind, it’s changing to a shape and a form which is more productive, more positive, and more permanent for you – a permanent, lasting change where your shoulders will roll back, your chin will roll upward, and you will feel extremely good for no apparent reason.

Then the days themselves will transform into weeks and the weeks into months and the months into years. Feeling so much better in your new slimmer frame.

It is from here that as you concentrate your attention on my voice that all outside sounds, all outside influences will simply dissolve, dissipate, and melt away.

It is from here that I want you to imagine your favorite vacation, and just take a mental trip where you can take care of all the stress, all the strain, and confusion once and for all and permanently dealing with it and putting it aside once and for all today.

Just let any stress go by taking a mental vacation where the seconds become hours. And when you’ve taken all the time that you need on that mental vacation so that, upon awakening today, you can be rested, relaxed, revitalized, and renewed – ready to treat yourself and other people with more love, with more respect, with more integrity than you ever have before then you can move on but take a moment or so to do that now.

(Slight pause for about 45-60 seconds)

Now, armed with that new mental attitude in mind, as you journey deep, deep inside, is there any part of you at all that objects in you using this process known as the unlimited reality where you can learn from others vicariously, the same way you learned as a child, but this time you get to pick and choose your teachers by choosing people in the world around you that have skills and benefits and behaviors that you truly want, but you could use them and benefit from them through a process of osmosis where it would simply happen for you without question or hesitation upon awakening. Is there any part of you at all that would object to you acquiring positive, beneficial behaviors for every area of your life so improvements can be made everywhere?

If not then that is Excellent. Just know, if there was a part of you that would object to this process, that that part of you would be taken deep, deep inside – deep, in fact, to the very core of your mind where it would be explained about the new behaviors, the new attitudes, and the new beliefs and how a synergizing effect is happening in your mind – synergizing, meaning that every part is necessary and needed, that as your body as a perfectly-tuned organism works together, you will take the weight off and keep it off forever.

It is from here, (insert name), that I want you to look forward to that brighter future that awaits you.

Given the information that you have learned here, going forward one day at a time, and the continuing training that you will be receiving, do you feel that you’re getting the information you need to take the weight off and keep it off forever?

Short pause.

Just know that if for any reason your unconscious or conscious mind feels that you’re not getting what you need, all you would need to do is say so in the state of hypnosis, and then the appropriate behavior, the appropriate attitude, the appropriate learned experience would be given to you without question, without hesitation so that every day, in every way, greater joy, greater happiness, and greater harmony can start first in your mind and then flow freely through your thoughts and then become a part of your everyday reality. You can succeed, you will succeed, you have succeeded.

The days transforming into weeks, the weeks transforming into months, and the months transforming into years.

It is from here, (insert name), that the days become weeks and the weeks become months and the months become years.


So that you can receive the benefits that you want today, and they will only improve upon awakening,

I say to you now, focus on your breathing. If this is a time of sleep for you, (insert name), then you will continue the journey into deep, restful, relaxing sleep where you dream of all of the people that you’ve ever seen, heard, or had experiences with that had skills, behaviors, or attitudes that you would like to acquire, that you have acquired here and now.

And because you’ve done the process  once here, you can continue to do the process deep, deep inside in your dreams so that, upon awakening, spontaneous, natural changes can take place – positive changes. I say to you now, negative thoughts, negative influences, negative beliefs will have no control over you at this or any of the awakening levels of consciousness.

You will only accept and use that which is positive, productive, life-giving and forgiving for you.

So the benefits will be multiplied upon awakening, I say to you now, if this is a time and a place where you need to be awake, alert, and conscious, then you will slowly find yourself returning back into the room – slowly finding yourself returning back into the room where your eyes will open, you will become wide awake – feeling fine and in perfect health – feeling better than ever before, perhaps feeling as if you’ve just returned from a deep, relaxing, powerful mental holiday.

And you can return to your special place whenever you wish –

However, if you are listening to my voice at any other time then you will accept the suggestions to come out of this trance – and feel all the benefits of this wonderful, deep relaxation session.

In a moment I’m going to count the numbers from one to five and at the count of five you will be wide awake – feeling already wonderfully invigorated – and ready to allow these suggestions – to work for you.

One – two – three – coming slowly back – four – eyelids beginning to flutter – and five – eyes open – wide awake – mind and body returning to normality.

Welcome to your new life.

That concludes our script self-hypnosis session. Now armed with all the tools necessary you too can create your very own hypnosis recording.

Here is a link to another Weight Loss Script I wrote early on in my career now published by the American School of Hypnosis you might also want to check that one out.

I hope that you have found this information helpful and informative and put it to use in your own life. Feel free to leave any comments below.

If you don’t feel comfortable doing all the work yourself we will be offering a Pre-Recorded MP3 of this for sale shortly.

Thanks for joining me.

-Dr. Carl

2 thoughts on “Free Weight Loss Hypnosis Script”

  1. you obviously have done some great research and given people the tools they need to create their own weight loss hypnosis recordings, I have used audacity in the past it is a great free resource to make sound recordings.

    1. It is always my desire to give back to my fellow man, and if someone can use the script and the resources to help them with their weight loss objectives then that is a win win for them and me both. Thanks for commenting.

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