The Baby Steps Journal
The HypnoKit Guide & Instructions
Firstly, I just want to extend a big huge welcome to Relax Baby Hypnotherapy and a massive congratulations for taking the first step in making amazing positive changes in your life.
The Relax Baby HypnoKit Programme simplifies everything into small achievable steps, so no matter how you are feeling, you can start now; big changes always start with small baby steps.
The HypnoKit is more than just hypnosis in a box. It’s a profoundly relaxing & simple 3 step, 28-day program to help you to rewire your thought patterns, achieve your goals, and feel great; and as a bonus, you will get lifelong skills for reducing stress in your life and cultivating a healthy and positive mindset.
Your HypnoKit is a powerful relaxation tool and it’s a unique step by step programme to teach you the skills of self-hypnosis. It incorporates trance, conscious positive changes, hypnotic suggestion, and utilises powerful olfactory pathways to facilitate big changes that start small. But it isn’t hypnotherapy, and it isn’t intended to be a substitute for professional medical advice, diagnoses, or treatment. You are advised to talk to your doctor before you start the programme if you have any medical or mental health conditions.
For more information on clinical hypnotherapy services or if you have any questions, please get in touch.
So, without further ado, let us dive right in, get started, and learn how to use your HypnoKit.
What’s in the Kit
STEP 1: BABY STEPS WORKSHEETS & JOURNAL
Located on your USB Flash drive.
Simply download from the USB and save to your device.
The Baby Steps Journal consists of easy-to-follow worksheets so you can set your goals into small achievable steps. It is also a place where you can celebrate and reflect on your successes. It’s designed to be a 28-day programme, however, it’s flexible. Take as long as you wish, just commit to completing your worksheets and trance sessions every day. That said, if you skip a day, relax, baby. No big deal, we are aiming for very good not perfect! It really is a programme you can use your entire life. If you love the changes you are seeing and want to continue passed the 28 days, keep going!
There are 3 different worksheets on your USB in the Baby Steps programme.
- Day 1 Worksheet:
Print out and complete by hand on your first day to get a clear picture of where you are and where you want to be.
- Daily Worksheet:
- Reflections Worksheet:
Fill this one out on the 28th day. Reflect on your progress and give yourself a pat yourself on the back. Well done, you! Still more you want to accomplish? Simply go back to your daily worksheets for another 27 days, work on your baby steps, and come back to a new reflection worksheet on the 28th day.
Please print the worksheets out daily for 28 days and fill them out by hand, instead of typing them on a computer. The act of putting pen to paper is quite crucial to the process.
Writing by hand kickstarts the encoding process. Encoding is the process by which our perceptions travel to the brain’s hippocampus (the library of the brain) where they are then analysed. Your hippocampus, then makes decisions about what gets stored the long-term memory and what doesn’t. Physically writing things down by hand improves the encoding process.
Handwriting increases the neural activity in certain parts of the brain, quite like meditation, and the hand movements used in handwriting, activate large regions of the brain that are responsible for language, thinking, memory, & healing.
The Baby Steps worksheets are designed to help you reach small achievable milestones that make you to feel good about yourself. Before you know it, you will have made amazing changes, but you only need to focus on the little things that make you feel good daily.
Change can feel overwhelming, and sometimes its hard to know where to start. Don’t let this stop you. If you are having a tough time thinking of Baby Steps to make, no worries, just scroll down the page and pick something from the list.
The important thing to remember when choosing your Baby Step is to keep it small.
If your goal seems overwhelming or intimidating, then just pick a part of something you would like to do, and just do that.
It works like this, let’s say you want to start doing yoga, but you don’t have the time, or you don’t know where to start. Could you find 5 minutes to look online for a yoga class? That could be your baby step. Maybe your next step might be to download a class. From there you might try one pose. Or maybe you could just clear out a space so you can do some yoga in the future. The key here is to just get started, and sometimes the tinier the step the better. Remember our biggest changes come from the smallest steps forward.
Save your worksheets to your device and print them out from there either all at once or each day as you need them.
STEP 2: THE AROMATIC ANCHOR
Included in your HypnoKit is a free Aromatic Anchor designed to supercharge your hypnotic experience.
If you would just like to explore other aromatic anchors that are bespoke to your goals, please have a look at the Relax Baby Hypnotherapy website where you can find special blends available for purchase. Whatever your goals are you can find an aromatic anchor to support them. Have a look at the HypnoShop for more ideas and inspiration on how to create your own blends designed just for you.
Your complementary Hypnotic Mist contains pure Bulgarian Lavender oil, water, and just a touch of spirit.
Lavender is a great all-purpose scent for relaxation. Bulgarian Lavender is a powdery, fresh, and softly sweet scent and it’s been shown to be soothing, calming, and reassuring for the mind as well as relaxing for the body. It helps to promote a good night’s sleep, calms the nerves and encourages relaxation.
But that isn’t all your Hypnotic Mist can do. Our sense of smell is one of the most powerful and sophisticated of all the senses and provides a direct connection to the limbic brain. When you breathe in the aromas of mist during your hypnosis session your subconscious mind will begin to associate the scent with the relaxation response, and you can condition your mind to relax whenever you use it.
As brand-new pathways are created in your brain through the use of your daily journal and hypnosis sessions, the mist will help to encode the changes straight into your limbic system. Once the connection is established, you can draw upon it at will. Using your anchor as a relaxation trigger, the mist will produce a relaxation response whenever you need it, no matter where you are, or what is happening around you.
Spray the hypnotic mist over your pillow, eye mask, and clothing during your hypnosis sessions, before bed, or take it with you through the day to facilitate instant calm.
Please do not use if you have any allergies or sensitivities to the ingredients, if you find that you do, discontinue use immediately. If you are pregnant, could be pregnant, or concerned about possible effects on any physical or mental conditions or interactions with medications you are currently taking, do not use the mist until you are advised by your medical provider that it is safe to do so.
STEP 3: THE HYPNOTIC MEDITATION
Your Hypnotic Meditation is located on your USB Flash drive, simply download the file, and save it to your device.
Now that you’ve set your intentions and prepared your space, you are ready to take a relaxing journey deep beneath the surface. We will take a trip to your subconscious mind where we can access and transform stress into soothing tranquil feelings of peace and relaxation. In this deeply relaxed state, your subconscious mind will enter a state in which it can record, encode, and reframe a new more relaxed mindset in a state of gentle release.
Hypnosis is simply a deeply relaxed state that will transport you to a place where your conscious mind can go a bit quiet for a while. It quiets that nagging, chatty, constant narrative we all have running through our heads all day every day.
Your hypnotic meditation will quiet your conscious mind. And without all those thoughts buzzing about in your head, we can bypass your critical facility and speak directly to your subconscious mind.
Through the suggestions made to you while in a trance state, brand new pathways are created in your brain. You can literally rewire your mental circuits; it’s like pressing an easy button; change without struggle. So contrary to what you might have seen in the movies or on television, you aren’t losing control, when you are in a hypnotic state, you are taking it back control.
Hypnotic meditation is a technique that harnesses the power of your subconscious but at the same time counters the effects of your natural stress response with a relaxation response, so you can stop releasing all those bad feeling stress hormones and return to a lovely feeling of calm. Hypnotic Meditation works like an antidote to stress, just like taking medicine for a headache. A regular hypnosis practice can be a major boost to your health.
It’s kind of like a lazy meditation where you can set aside normal judgments and sensory reactions, and enter a deeper state of concentration and receptiveness. Hypnosis and meditation are simply relaxed mental states.
Hypnotic meditation harnesses the brain’s natural abilities to regulate the body and refocuses random thoughts that ricochet through the mind.
Still have questions about hypnosis or hypnotherapy before you get started? Have a look at some commonly asked questions.
The background music layered behind the hypnotic meditation was specifically designed and composed to gently relax your mind, soothe your nerves, and provide a subtle tranquilizing effect.
Music credit: Wandering in the Warmth by Christopher Lloyd Clarke. Licensed by Enlightened Audio
How to use
Day 1 – Day 1 worksheet
Download, save, and print your day 1 worksheet from your USB flash drive and complete your worksheet by hand.
Day 2 through 27 – Daily worksheets
Download, save, and print your daily worksheets from your USB flash drive and complete each day before your hypnosis session by hand.
Day 28 – Reflections worksheet
Download, save, and print your reflections worksheet from your USB flash drive and complete by hand.
Your Baby Steps worksheets are a vital part of the program, designed to give you a moment to check in with yourself, focus on the positives, notice what is going right in your life so you can set out your intentions in small achievable steps.
It is also crucial that you complete the worksheet immediately before your hypnotic meditation, because once you’ve set out your intention in your conscious mind, we need your subconscious to go to work on it.
Use your hypnotic aromatic anchor.
Use your hypnotic mist on your pillow, eye mask, and/or clothing during your hypnosis sessions. When you breathe in the aromas of mist your subconscious mind will begin to associate the scent with the relaxation response and condition your mind to relax whenever you use it.
As brand-new pathways are created in your brain through the use of your daily journal and hypnosis sessions, the mist will help to encode the changes straight into your limbic system.
Listen to your Hypnotic Meditation.
Download and save from your USB flash drive.
Ensure you have downloaded and saved your Hypnotic Meditation to your device of choice.
Find a quiet place where you will not be disturbed or interrupted. Turn off any notifications on your electronic devices. You can listen to your Hypnotic meditation either sitting up or lying down, just make sure you are comfortable. You can use an eye mask or pillow and cosy up under a blanket if you would like.
When to Listen
You might prefer to listen before you go to bed at night and transition into sleep. However, the ideal time is the time that works best for you. Your session can be a refreshing pick me up when you need it during the day, or first thing in the morning; the HypnoKit system is flexible and will work no matter when you do your session.
All you have to do is relax, baby, put on your headphones, close your eyes, and let your hypnotic meditation do all the work. Do not listen while driving or operating machinery.
Baby Step Ideas
I know that change can feel overwhelming, and it can be hard to know where to start.
It is important to start small and get some positive momentum. Simply begin by thinking of something that will make you feel good, and you are off to a great start!
Have a look at the list on the next 2 pages for some inspiration and ideas to get you started.
If something seems appealing but seems overwhelming or intimidating, then just pick a part of the activity you are likely to be able to do, or something you could do to get closer to achieving the goal of what you want to do.
For example, let’s say you want to start doing yoga, but you don’t know where to start. Could you look online for a yoga class?
That could be your baby step. Maybe your next step might be to download a class. From there you might try one pose. Or maybe you could just clear out a space so you can do some yoga in the future.
The key here is to just get started, and sometimes the tinier the step the better. Remember our biggest changes come from the smallest steps forward.
- Listen to music more
- Meditate or learn to meditate
- Get more creative: paint, draw, or colour
- Go for a walk
- Watch the sunrise
- Watch the sunset
- Get a massage
- Spend time with your pet
- Do/learn deep abdominal breathing
- Take a relaxing bath
- Dance more or learn to dance
- Cut down on junk food
- Watch cartoons
- Listen to a motivational speaker or TED talk
- Spend a few minutes being mindful/learn mindfulness
- Wake up early or earlier
- Go on a long drive
- Go fishing
- Spend time alone
- Learn something new
- Pamper yourself
- Get organised
- Have friends over
- Smile more
- Learn to play music or if you already play music, play more often
- Read a comic book
- Sing more, learn to sing
- Play with your kids
- Sleep IN
- Sit on a swing
- Go shopping
- Eat out and try a new cuisine
- Sit around a bonfire
- Go to a beach
- Listen to your hypnotic meditation
- Listen to binaural beats
- Listen to OM Sounds
- Take a sound bath
- Take more naps
- Watch a comedy
- Get a stress ball
- Go camping
- Watch Bob Ross paint
- Listen to live music
- Watch stand-up comedy
- Watch the stars
- Stop and smell the flowers
- Get out in the garden
- Go to bed earlier
- Get a haircut
- Laugh more
Hypnotherapy with Judi has given me new found freedom!
Thank you, Judi, for helping me find the path to managing anxiety and stress. You have helped improve my mindset which has helped me be the mom and wife that my family deserves. I hope others looking for peace find you and embrace Relax Baby! Life is meant to be easy and we need to be reminded of that. Judi helped me do just that!
Judi, I appreciate your professionalism and ability to connect with what I truly need. Your personalized approach made me feel understood and hopeful. Hypnotherapy with Judi has given me new found freedom!
You are in safe and reliable hands
One word, WOW. Judi is a fantastic hypnotherapist. She worked with me on several issues I was suffering with, and I can truly say she has transformed my life. I now have the tools to deal with when the unexpected hits me and how to calm myself.
If you are curious or even a little sceptical, just take the plunge and be amazed at the results! You are in safe and reliable hands with Judi.
My fear of enclosed spaces
I saw Judi to help me with several issues, in particular, my fear of enclosed spaces.
Judi put me at ease from the very first session and I like the way she explains about the brain and how hypnotherapy works.
I never imagined how much Judi’s sessions would help me and I have the added bonus of a recording I can listen to whenever I need to relax.
I have recommended Judi to lots of people I know.
Thank you so much, Judi, for what you’ve done for me.
Judi is warm, friendly and approachable
Judi is warm, friendly and approachable and within a few sessions of solution-focused hypnotherapy with her, it has helped me to address my social anxiety issues. I feel so much more positive and confident in myself.
I am now completely transformed and I would highly recommend Judi to anyone who is thinking about trying hypnotherapy for any reason.
Your voice is so soothing and relaxing
I’ve had a few sessions with Judi and Wow the Hypnotherapy has really worked absolutely loved every session.
Judi explained everything in my first session, and the meditation was the absolute best.
Judi your voice is so soothing and relaxing it’s worked a treat and thank you for the meditation recording, it’s been fantastic with what you have done for me.
Thank you very much Judi.