There’s lots of free stuff out there for anxiety reduction. I just searched “free self-hypnosis scripts for anxiety” on the Internet. I found a lot of sites that claimed to have free stuff but then when I actually tried to get it, they were not.
Also watch out for sessions that speak in the negative: “don’t be afraid.” Or those that say things like, “you can” or “you will.” That terminology suggests that you MIGHT be able to relax somewhere in the nebulous future, not that you “are relaxing.”
If you want to record something in your own words, I suggest environmental music in the background or silence. Imagine yourself doing something that you would consider relaxing. Everybody’s scenarios are different. And try to conjure up all 5 senses. How did you feel? What did you see, smell, hear? Can you associate the sensations with a favorite taste? Make the place as real as possible in your mind.
If you want to use something that is already out there, Youtube is probably your best best. Here is a link to my 11-minute session for anxiety. It uses what I call Integrative breathing. The premise is you are so focused on your breathing, you forget about anxiety. I’ve had lots of positive comments over the years. I used it once at a VA Hospital on a big screen TV. That experience was really cool and relaxing. Check it out for yourself.
https://www.youtube.com/watch?v=5OgzJjRPpbY&t=308s
I also like the environmental sounds available on youtube. Here is a list of some of my favorites:
I really like the stuff by The Honest Guys.
https://www.youtube.com/watch?v=Jyy0ra2WcQQ
Guided Meditation – Blissful Deep Relaxation
https://www.youtube.com/watch?v=e33dETmxAr0
GUIDED MEDITATION – Blissful Inner Peace
https://www.youtube.com/watch?v=hyg3abur5VI
GUIDED MEDITATION 1 HOUR “The Healing Temple”
https://www.youtube.com/watch?v=eWi5LppQabo
GUIDED MEDITATION FOR SLEEP – The River of life – Law of Attraction.
Explore for yourself. I would LOVE to hear about your favorite finds.