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DIY Meditation

DIY Meditation: Five Easy Steps to Creating Your Own Guided Hypnosis

Written by: Nikki Novo

You know those seasons in life when it seems like every day is just a repeat of the day before? We do our best to “stay positive,” “keep the faith” and “hustle,” but, for whatever reason, it seems like life just isn’t working out as planned.

After one-too-many days of waking up hoping that my life would change, I decided to stop feeling bad for myself and instead, put my girl panties on and get to work. In this case, work meant finding my personal definition of happiness and stability, and while I had no real idea of where to start, I did know I needed a change. More specifically, I needed a change within myself.

During my search for answers, I began to learn about the power of our brains and how our thoughts actually dictate what we experience in life. After spending so many years believing that I had to get lucky or I had to meet someone who would help me make my dreams come true, the discovery that I was actually in control of my life was completely liberating.

“The idea is that if we continue to repeat a positive mantra over and over again, eventually it will override a negative belief our mind has grown accustomed to.

My brain obsession eventually led me to become a certified hypnotherapist, and that’s where I learned that changing the thoughts in our subconscious mind is all we have to do to experience real change in our lives. You see, there are these deep-rooted beliefs inside of us that hold us back all day long and the majority of us don’t even know they exist. Our job is to find them, connect with the subconscious mind, and download a better belief.

This is why mantras, often used in meditation, are so popular. The idea is that if we continue to repeat a positive mantra over and over again, eventually it will override a negative belief our mind has grown accustomed to.

Mantras are awesome, but they can take a while. In my experience, hypnotherapy is one of the quickest ways to get to the source, but not all of us can dish upwards of $150 a session. And so today you’re going to learn how to write, record, and listen to your very own, custom-made guided meditation. After a few weeks of listening, you’ll be way on your way to that bright, shiny life you always envisioned.


The first step is understanding what you need to change. If you’re self-aware and take time to pay attention to the dialogue inside your head, you may already know what belief is holding you back.

If you’re still not sure, spend five minutes every morning for one week journaling. Write about what frustrates you and what you’re trying to change. Don’t think. Just write. After doing this for one week, read your journal entries as if you were reading a friend’s journal (juicy!) and distinguish why your friend feels so frustrated. What does your friend need to believe in order to change her ways? That belief is what you want to change in yourself.


Now that you have an idea of the belief that’s holding you back, write it down in your journal. For example, “I believe that I am not smart enough to make more money.”

Logically, you know that’s not true, right? You are smart enough to make more money. Everyone is! All you have to do is believe you are smart. With that knowing deep in your mind, you’ll be able to take the necessary steps you need to make more money. All you have to do is turn that belief into a positive mantra like, “I am very knowledgeable in my field of work and I am worthy of making a lot of money.”


Now that you know what belief you would like to delete from your subconscious mind and what you would like to replace it with, it’s time to get to writing the script for your guided meditation.

Your guided meditation is going to be a series of statements that will help form a new belief pattern in your subconscious. You’ll be repeating that positive mantra in different ways throughout your script.

To start, you need to relax the body, because in order to download that new belief, you need to be working with the theta brainwave. It’s your the place of meditation; that place where you’re kind of asleep, but not really.

To start your script, you’re going to start by writing a series of commands that will relax your body. Here’s an example:

Go ahead and take a deep breath in and exhale all the air out of your belly. Begin to allow your body to let go of anything it may have taken on today. It’s okay to let go. You are safe and secure in this space. It is safe to begin relaxing. You have carved out this time for yourself. It is okay to let go. There is nowhere else you need to be, but here.

With every breath, you’ll begin to feel more and more relaxed, and so you’ll tell your body to start relax. Write something like, “Relax your toes, release the tension in your forehead, and drop your shoulders.” Basically, all that stuff they tell you in Yoga class.

Next, you’re going to start writing to yourself as if you were a scared child. You’ll say nice things like, “You are completely capable of making a solid salary. You are smart and kind. You deserve abundance because you have life and anything with life counts.”

There’s no wrong or right way to write to yourself. I promise you won’t start barking like a dog. You just want to download positive beliefs that will override that negative one that is holding you back. A one-page script is enough.


Once you have your script written out, record it. You don’t need any fancy equipment. All you need is a smart phone with the capacity to record voice memos. (IOS users can use the Voice Memos app.) Make sure you save it when done.


Guess what? You have a made-just-for-you guided meditation on your phone! You’ll want to listen to your meditation at least one time a day for 40 days to experience real change. Like that annoying song stuck in your head, your happy thoughts will now become your default thought. And because of that, tomorrow is going to look a lot brighter.

Nikki Novo is a Femfessionals Lifetime Member, Blogger and Teacher and the author of “Will I be Alone Forever? …And Other Dating Questions You Wish a Psychic Would Answer,” as well as a certified hypnotherapist with the International Association of Counselors and Therapists and a certified ThetaHealer(r). Prior, Nikki was the Miami editor for Refinery29, an editor for DailyCandy, and the associate editor at Miami magazine. Her work has been seen in Allure magazine, the Huffington Post, DailyWorth, MSN.com, Zagat.com, and others. She is currently a motivational speaker and creative career mentor. You can find more of her work and creative advice on her blog.

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