Imagine yourself drifting off into a deep, restful sleep, where you’ll stay for as long as your body needs. Trust that your body knows exactly what it needs, and allow yourself to let go and surrender to sleep.

Here’s a script for a Progressive Muscle Relaxation (PMR) exercise combined with Hypnotherapy to help you drift off into deep sleep:

Induction

(Soothing music starts playing. Take a few deep breaths and get comfortable)

“Welcome to this relaxing journey, where you’ll let go of all tension and drift off into a deep, restful sleep. Allow yourself to settle in, getting comfortable and cozy, feeling safe and supported.

Take a deep breath in through your nose, and out through your mouth. As you exhale, feel any tension or stress leaving your body. Take another deep breath in, and out, feeling yourself relax even further.

Imagine yourself in a peaceful place, where you feel completely calm and relaxed. This could be a beach at sunset, a forest glade, or a cozy mountain meadow. Allow yourself to fully immerse in this peaceful atmosphere, feeling the calmness and serenity of this special place.”

Progressive Muscle Relaxation

“Starting from your toes, bring your attention to your feet. As you inhale, tense your toes, curling them under and holding for a count of 5. (pause) And as you exhale, release the tension, feeling your toes relax and let go. Repeat this process a few times, tensing and relaxing your toes.

Move up through your body, tensing and relaxing each muscle group in turn. Tense your feet and ankles, holding for 5, and then release. Tense your calves, holding for 5, and then release.

Tense your thighs, holding for 5, and then release. Tense your hips and lower back, holding for 5, and then release. Tense your upper back and shoulders, holding for 5, and then release.

Tense your arms, holding for 5, and then release. Tense your hands, holding for 5, and then release. Tense your neck and jaw, holding for 5, and then release.

Finally, tense your face and head, holding for 5, and then release. As you release each muscle group, feel the tension melting away, like warm wax dripping from a candle.”

Deepening Relaxation

“Allow yourself to sink deeper into relaxation, feeling heavier and more relaxed with each breath. Imagine a warm, soothing light filling your body, starting at the crown of your head and flowing down to your toes.

As this light fills you, it dissolves any remaining tension or stress, leaving you feeling calm, peaceful, and relaxed. With each breath, feel yourself becoming more relaxed, more serene, and more sleepy.

Imagine yourself drifting off into a deep, restful sleep, where you’ll stay for as long as your body needs. Trust that your body knows exactly what it needs, and allow yourself to let go and surrender to sleep.”

Counting Down

“Now, I’ll count down from 10, and as I do, feel yourself becoming sleepier and sleepier.

10… feeling your eyelids growing heavy, your body feeling relaxed and calm.

9… your breathing slowing down, your muscles feeling limp and relaxed.

8… your mind quieting down, thoughts drifting away like clouds in the sky.

7… your body sinking deeper into the bed, feeling heavier and more relaxed.

6… your eyes feeling droopy, your eyelids struggling to stay open.

5… your body feeling like lead, heavy and immobile.

4… your mind feeling foggy, thoughts becoming harder to think.

3… your body feeling completely relaxed, like you’re melting into the bed.

2… your eyes feeling closed, your breathing slow and steady.

1… you’re fast asleep, dreaming of peaceful, relaxing scenes.”

Final Suggestions

“Remember, you’re safe and supported, and it’s okay to let go and sleep. Allow yourself to drift off into a deep, restful sleep, knowing that you’ll wake up feeling refreshed, renewed, and rejuvenated.

Goodnight, and sweet dreams.”

(Soothing music continues to play as you drift off to sleep)

This script combines the physical relaxation of Progressive Muscle Relaxation with the mental relaxation of Hypnotherapy, helping you to let go of tension and fall asleep more easily. Remember to listen to the script in a quiet, comfortable space, and to adjust the volume and tone to suit your preferences.