Common steps and sub-activities
Self hypnosis relaxation 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
Your entire body, mind and soul are refreshed…….
Now open your eyes feeling completely refreshed and full of energy and joy.