There are four primary steps in this self hypnosis script (also described here: https://freehypnosisscripts.info/scripts#induction)
The main procedure in the script is to slowly move into a relaxed state, and gradually go deeper and deeper into relaxation. Depth of relaxation is increased with practice. At a very deep level of relaxation, self talk is initiated. We are more receptive to ideas at a subconscious level while in this state. After this, a brief procedure is followed to "wake." The feeling on waking is often euphoria, calmness, clarity and acceptance of the world as it is.
This script takes 30 to 40 minutes initially, including setup. Most time is spent achieving a deep state of relaxation. Once mastered the entire process can take less than 20 minutes. Soon you can activate skills instantly whenever needed, at any time during the day. Once I was able to relax my facial muscles with ease, I found that I could gain calm and focus simply by relaxing my face. Similarly I had the same experience if I merely touched my pointer fingers to my thumbs. Since I did this everytime I used self-hypnosis, I became conditioned to relate this movement to deep relaxation.
The entire process is very flexible. The script is just recipe to get started. Later you will modify it and make it your own process.
Total time required: 30-40 minutes.
Breath slowly in and out with eyes open initially. Take 3-4 seconds inhaling, and 3-4 seconds exhaling. Keep that slow and steady pace. Begin to count through the list below, saying each item to yourself, as you exhale. Slowly close eyes as you repeat these thoughts, with increasing calmness:
Imagine a place you know well that has an elevator, escalator, or stairwell. Your eyes are closed.
You slowly descend, and as you descend you speak softly to yourself. You can forever be more relaxed, and can go deeper and deeper. After 7 steps you repeat the process, until you feel ready for the next steps.
Next you focus very carfully on your immediate bodily sensations. Try not to think with words, except to remind yourself of the process. Move from your body from bottom to top: focus on your fingers, then your lower legs, then upper legs, then torso, then upper arms, lower arms, fingers, then focus on your face.
.. continue for remainder of body.
This part you create yourself. It is about visualization and self affirmation.