Full Body Scan Relaxation with Hypnotherapy

You are relaxed, calm, and peaceful. Your body is heavy and relaxed, sinking deeper and deeper into relaxation with each breath.

Here’s a step-by-step guide to doing a Full Body Scan Relaxation with Hypnotherapy script:

Preparation

1. Find a quiet and comfortable place to sit or lie down where you won’t be disturbed.

2. Take a few deep breaths to calm yourself and relax your body.

3. Close your eyes and take a moment to let go of any tension or stress.

Induction

1. Begin by taking a few deep breaths, inhaling through your nose and exhaling through your mouth.

2. As you inhale, count backwards from 10 to 1, feeling yourself becoming more relaxed with each breath.

3. As you exhale, say to yourself, “I let go of all tension and relax.”

4. Repeat this process a few times until you feel your body start to relax.

Deepening

1. Imagine yourself standing at the top of a staircase with 10 steps leading down to a peaceful, relaxing place.

2. With each step, repeat the phrase, “I am relaxing more and more” or “I am letting go of all tension.”

3. As you reach the bottom of the staircase, imagine yourself in a peaceful, relaxing environment, such as a beach or a forest.

Full Body Scan Relaxation

1. Bring your attention to your toes, feeling any sensation, tension, or relaxation in your toes.

2. As you inhale, imagine fresh, relaxing air filling your toes, and as you exhale, imagine any tension or stress leaving your toes.

3. Repeat the phrase, “My toes are relaxed and calm” or “I release all tension in my toes.”

4. Gradually work your way up your body, focusing on each part of your body in turn:

* Feet

* Ankles

* Calves

* Knees

* Thighs

* Hips

* Lower back

* Upper back

* Shoulders

* Arms

* Hands

* Neck

* Face

5. For each area, repeat the process of feeling any sensation, tension, or relaxation, and then imagining fresh, relaxing air filling the area and releasing any tension or stress.

Hypnotherapy Script

Here’s an example script you can use:

“Imagine yourself standing at the top of a staircase with 10 steps leading down to a peaceful, relaxing place. With each step, you feel yourself becoming more and more relaxed.

As you reach the bottom of the staircase, you find yourself on a peaceful beach at sunset. The sound of the waves gently lapping at the shore is soothing and calming.

Bring your attention to your toes, feeling any sensation, tension, or relaxation in your toes. As you inhale, imagine fresh, relaxing air filling your toes, and as you exhale, imagine any tension or stress leaving your toes.

Your toes are relaxed and calm. You release all tension in your toes.

Gradually work your way up your body, focusing on each part of your body in turn.

Your feet are relaxed and calm. You release all tension in your feet.

Your ankles are relaxed and calm. You release all tension in your ankles.

Continue this process, working your way up your body to the top of your head.

As you focus on each area, allow yourself to release any tension or stress, and imagine fresh, relaxing air filling your body.

You are relaxed, calm, and peaceful. Your body is heavy and relaxed, sinking deeper and deeper into relaxation with each breath.

Remember, you can return to this peaceful, relaxing place whenever you want. Take a few deep breaths, feeling yourself becoming more and more relaxed with each breath.

When you’re ready, you can slowly open your eyes, feeling refreshed, renewed, and relaxed.”

Counting Up and Awakening

1. When you’re ready to come out of the trance state, start counting upwards from 1 to 10.

2. As you count, repeat the phrase, “I am awake and refreshed” or “I am awake and relaxed.”

3. When you reach the count of 10, slowly open your eyes, and take a few deep breaths, feeling refreshed and relaxed.

Remember, the key to this technique is to focus on each area of your body and allow yourself to release any tension or stress. With regular practice, you can use this technique to reduce stress and anxiety, and improve your overall well-being.