Begin by sitting in a comfortable position where you won’t be disturbed. As you read this, take a deep breath in... and slowly let it out. With each breath you take, allow yourself to become more and more relaxed. Breathe in deeply... and exhale slowly.

As you continue to breathe deeply, imagine a warm, golden light at the top of your head. This light is filled with relaxation and calmness. Visualize it spreading slowly down through your scalp, into your forehead. Feel your forehead relax, releasing all tension. This warm light continues down into your eyes, and they feel heavy, relaxed, and calm.

Let this golden light move down into your cheeks, your jaw, and your neck. Your entire face is now completely relaxed. As the light moves down through your shoulders, feel them dropping, releasing any tension they’ve been holding. The light flows down your arms, through your elbows, into your forearms, your wrists, and your hands. Your arms are now heavy, loose, and limp.

The relaxation continues down into your chest, your stomach, and your lower back. Feel your chest rising and falling gently with each breath, completely relaxed. Your stomach is loose and free of tension. The golden light flows down into your hips, your thighs, your knees, and your calves. Feel the warmth and relaxation spreading all the way down into your ankles, your feet, and your toes.

Your entire body is now deeply relaxed. You feel calm, peaceful, and at ease. Every muscle, every nerve, every fiber is completely relaxed. In this deeply relaxed state, you are open and receptive to positive suggestions.

To deepen this state of relaxation, I want you to imagine yourself standing at the top of a beautiful staircase. This staircase has ten steps, and each step will take you deeper into relaxation. As you visualize each step, you will go deeper and deeper into this state of calm.

Step 10... take that first step down, feeling yourself going deeper. Step 9... deeper and deeper relaxed. Step 8... feeling more and more calm. Step 7... with each step, you are going deeper. Step 6... halfway down now, feeling so peaceful. Step 5... deeper and deeper relaxed. Step 4... each step takes you twice as deep. Step 3... feeling so calm and relaxed. Step 2... almost at the bottom now. Step 1... stepping down into complete relaxation.

You are now at the bottom of the staircase, in a state of deep relaxation. You are safe, calm, and completely at ease. In this state, your subconscious mind is open and receptive to positive, healthy changes.

Now, imagine a place where you feel completely safe and comfortable. This can be a real place or one from your imagination. Take a moment to immerse yourself in this place, feeling all the positive sensations associated with it.

In this safe and comfortable place, you find yourself feeling strong, confident, and capable of making positive changes in your life. You are here to release the habit of smoking, and your mind is ready to embrace this change.

Imagine yourself standing in front of a mirror. In the mirror, you see yourself as a non-smoker. Notice how healthy and vibrant you look. See the clear, bright eyes and the fresh, clean skin. Imagine taking a deep breath and feeling how clear and strong your lungs are. You feel proud and happy as a non-smoker.

Now, I want you to picture yourself in various situations where you might have smoked in the past. See yourself confidently choosing not to smoke in these situations. Imagine yourself enjoying activities, spending time with friends, and handling stress without the need for a cigarette. Feel the sense of freedom and control that comes with being a non-smoker.

Every time you think about smoking, you will remember this feeling of strength and freedom. The urge to smoke will become weaker and weaker, and it will be easy for you to dismiss it. You have the power to choose, and you choose health, vitality, and freedom from smoking.

From now on, whenever you feel the urge to smoke, you will take a deep breath and feel a wave of calmness and strength washing over you. You will remain confident, determined, and in control.

In a moment, you will return to full awareness. With each number I count, you will begin to come back to the present, bringing with you all the positive feelings and affirmations from this session. You will feel refreshed, alert, and fully awake.

One... slowly beginning to come back to the present. Two... becoming more aware of your surroundings. Three... feeling the energy returning to your body. Four... taking a deep breath in, feeling refreshed and awake. Five... fully awake, feeling wonderful and confident.

Remember, you have made a powerful decision to quit smoking. Each day, it becomes easier and easier. You are strong, you are capable, and you are a non-smoker.

Use this script regularly for reinforcement. The repetition will help solidify the new habits and mindset in the subconscious mind.