Common steps and sub-activities

Self hypnosis relaxation script

Self hypnosis script

Just allow your body and mind to completely relax. . . .

As you feel yourself becoming comfortable and relaxed . . . release yourself to a special kind of experience. . . .

Let go and relax. . . .

Take a deep breath . . . and completely relax, completely relax. . . .

Now, relax even more. . . .

Take another slow, deep breath . . . letting go of all stress . . . all tension. . . .

With each breath feel all your tension flowing out of you. . . .

Just relax . . . completely relax. . . .

Visualize, imagine, or feel your head bathed in a soft healing light . . . a light that quiets all thoughts . . . a light that quiets all worries. . . .

Your mind is at peace. . . .

This soft, healing light releases your physical senses from their work. . . .

Just feel your head and its senses enveloped in this light. . . .

Now, allow this healing light to expand slightly . . . feel the light as it slowly moves down your neck and shoulders. . . .

Each muscle and cell that it touches is made more relaxed . . . more centred . . . more harmonized. . .

No other sounds will disturb you. . . .

They will only cause you to go deeper . . . and deeper. . . . down……… down ……… into a  more peaceful and relaxed.... state of being

As this quiet, soft, healing light envelops your neck and shoulders ... every nerve cell . . . every

muscle is completely relaxed

Every cell and tissue of your body is completely relaxed. . . .

Now, allow this light to flow even farther. . . .

Feel it as it flows down through your arms . . .your hands . . . your fingers . . . bringing greater relaxation. .' .

Feel the light envelop your chest and your upper back . . . your ribs ... your internal organs ... your lungs ... and heart. ...

 

Self hypnosis script

Any tension . . . any stress that is a part of your body is released as this soft healing light fills you. . . .

Now let the light expand even more until it fills your stomach and lower back. . . .

Feel every muscle and cell relax and release. . . .

The warm, relaxing light surrounds and envelops your hips . . . your legs. . . .

 As you completely relax, no other sounds will disturb you. . . .

All sounds will only cause you to go deeper . . . and deeper . . . down . . . down . . . into a more peaceful and relaxed state of being. . . .

You are fully relaxed . . . fully at peace. . . .

You feel completely safe . . . completely protected. . . .

You can feel the relaxing power flow into your feet. . . .

All the muscles throughout your body are now completely relaxed. . . .

They are so relaxed, you can't move them. . . .

Every muscle is so relaxed . . . so very relaxed. .. .

Feel yourself go ... deeper and deeper ... down ... down . . . deeply relaxed. . . .

Now you can feel the soft, relaxing power of the light shining upon you. . . .

This warm feeling of the light is radiating through your entire body. . .

You can feel its warmth . . . feel its protection. . . .

You are surrounded by the relaxing, warm energy of the light. . . .

As you completely and pleasantly relax your entire body . . . you can slow down a little bit . . .

Just allow yourself to slow down a little bit, and later, as we go, you can slow down a little bit more and let go. . . .

I am going to count downward from ten to one; with each descending number, allow yourself to slow down and relax . . . and when I reach the number one, you will enter your own level of deep, deep relaxation.

Ten ten. . . down, down, deeper, deeper, down

nine . . . deeper, deeper, down, deeper, deeper, down

eight. . . down, down, deeper, deeper, deeper, deeper, down

seven ... down, deeper, deeper, down

six ... down, deeper, deeper, down

five . ., deeper, deeper, down, deeper,

four . . . deeper, down, deeper, deeper, down

three . . . deeper down, deeper, deeper, down

two . . . deeper, down, deeper, deeper, down

and . . . one.

you are now at a very deep level of natural relaxation. . . .

Remember . . . you are in complete control and are completely aware at every level of your mind. This

journey is something you want, because you are eager to explore, eager to learn. . . .

At this point insert your own script which indicates what it is you are expecting and need from the session.

You must terminate the session with a section of script which helps you to come back to the non trance state, for example..

Self hypnosis script

 Now, breathe deeply, relaxed and comfortable. . . .

In a few moments I am going to count from one to three, so that by the time I say number three, you will be able to open your eyes and feel wide awake. . . .

You will remember all that you have experienced. . . .

You will awaken to even further insight. . . .

You will feel invigorated and revitalized. . . .

You will be rejuvenated and rested . . . as though you have taken a peaceful nap. . . .

You will be in complete harmony. . . .

You will feel fitter . . . better . . . and maintain a conscious connection with your inner self. . . .

Because you have been able to relax so deeply and soundly, your mind will be sharp and alert. . . .

You will be able to think more clearly and creatively. . . .

We'll begin. . . .

One. . . .

You are feeling very rested now. . . .

Your entire body is very much at peace. . . .

You have been able to relax deeply and soundly, and this ability has enabled you to transcend your physical body. . . .

In the future you will find that each session will be even more relaxing and even more rewarding. . . 

Two. . . .

 You begin to feel energy and life flowing to every part of your body now. . . .

You feel full of energy and vigour. . . .

You remember all that you have experienced . . . and even more insight will reveal itself in the days ahead....

You feel alert and awake....

You have a deep feeling of well-being and knowledge. . . .

You feel sound . . . healthier . . . ready to take on whatever may come your way. . . .

You feel refreshed and rested as though awakening from a long nap

Three………..

Your entire body, mind and soul are refreshed…….

Now open your eyes feeling completely refreshed and full of energy and joy.