You are relaxed, calm, and peaceful. Your body is completely relaxed, and your mind is quiet and still. Imagine yourself drifting off to sleep, feeling safe, secure, and protected.
Preparation
1. Find a quiet and comfortable place to lie down where you won’t be disturbed.
2. Make sure you’re in a comfortable position, with your body supported and your head on a pillow.
3. Turn off any electronic devices or distractions, and dim the lights to create a peaceful atmosphere.
4. Take a few deep breaths to calm yourself and relax your body.
Induction
1. Close your eyes and take 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 in a peaceful, relaxing environment, such as a calm beach or a quiet forest.
2. Visualize the sights, sounds, and sensations of this environment, allowing yourself to feel more and more relaxed.
3. Repeat the phrase, “I am relaxed and calm” or “I am letting go of all tension.”
Deep Sleep Relaxation
1. Bring your attention to your breath, feeling the sensation of the air moving in and out of your body.
2. As you inhale, imagine fresh, relaxing air filling your body, and as you exhale, imagine any tension or stress leaving your body.
3. Repeat the phrase, “I am relaxed and calm” or “I am letting go of all tension.”
4. Gradually focus on the sensation of your body becoming heavier and more relaxed, as if you’re sinking deeper and deeper into relaxation.
Hypnotherapy Script
Here’s an example script you can use:
“Imagine yourself standing at the edge of a peaceful lake on a warm summer day. The sun is shining down on you, and a gentle breeze is rustling the trees.
With each breath, feel yourself becoming more and more relaxed, letting go of any tension or stress.
Imagine a warm, soothing light filling your body, starting at the crown of your head and flowing down to your toes.
As this light flows through your body, it removes any remaining tension or stress, leaving you feeling relaxed, calm, and peaceful.
Your eyelids are growing heavy, and your body is feeling heavier and more relaxed, as if you’re sinking deeper and deeper into relaxation.
You are relaxed, calm, and peaceful. Your body is completely relaxed, and your mind is quiet and still.
Imagine yourself drifting off to sleep, feeling safe, secure, and protected.
As you sleep, your body will continue to relax and rejuvenate, releasing any remaining tension or stress.
You will wake up feeling refreshed, renewed, and ready to face the day with confidence and energy.
Remember, you can return to this peaceful, relaxing state whenever you want. Take a few deep breaths, feeling yourself becoming more and more relaxed with each breath.
As you drift off to sleep, repeat the phrase, ‘I am relaxed, calm, and peaceful’ or ‘I am letting go of all tension and stress.’
Sleep deeply, sleep peacefully, sleep relaxed. You are safe, you are secure, and you are protected.”
Counting Up and Awakening
1. When you’re ready to wake up, start counting upwards from 1 to 10.
2. As you count, repeat the phrase, “I am awake and refreshed” or “I am awake and renewed.”
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 your breath and allow yourself to relax and let go of any tension or stress. With regular practice, you can use this technique to improve the quality of your sleep and wake up feeling refreshed and renewed.