Progressive Relaxation Technique

Relax Your Mind

Relaxation Techniques

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We are going to enhance the progressive relaxation technique we learned in Chapter 3. We will change it just a little bit, and give you a more powerful script. Are you ready? Let's begin!

Every time you see (PAUSE), hold your silence around three seconds and then continue.

The following induction script is what you say: Close your eyes and listen to my voice. (PAUSE)

I am going to give you suggestions that will assist you in relaxing deeply all night long. Tomorrow, when you awaken, you will feel full of energy (PAUSE)

In addition to feeling full of energy, you will find that you will be relaxed and in control all day long. Issues at work or in other areas of your life that bothered you will cease to bother you tomorrow. In place of the stress that had become a part of your life, you will find peaceful and relaxing feelings. Your memory and concentration will improve as you relax peacefully during the day. Day by day, in every way, you are feeling better and better.(PAUSE)

Each time that we practice these techniques, you will find you are going deeper and deeper and enjoying the hypnotic experience more and more. (PAUSE)

I am going to count slowly from five down to one. With every count I want you to take a long, slow deep breath. As you inhale, breathe in the refreshing air. (PAUSE)

As you exhale, push all of the tension of the day, out of your lungs and out of your body. (PAUSE)

You will feel good, you will feel fine, you will feel perfectly relaxed. (PAUSE)

Even though I am giving the suggestions, you will be always in control. Your mind will be alive, alert and your body will be relaxing, totally, relaxing. (PAUSE)

Okay, five (PAUSE)

Four (PAUSE)

Three (PAUSE)

Relaxing more with each and every deep breath that you take (PAUSE) Two (PAUSE)

One, now you are totally relaxed. Your mind is alert and aware and concentrating on my voice. (PAUSE)

Continue breathing deeply and comfortably all night long. It feels so good to relax deeply this way. (PAUSE)

Now focus all of your attention on relaxing the muscles of your forehead. Picture the muscles of your forehead going limp, as if they were a group of loose rubber bands. (PAUSE)

If feels so good to relax these muscles. (PAUSE)

Keep breathing comfortably and think about relaxing the muscles of your face. (PAUSE)

Again, picture the muscles of your face letting go at your command. (PAUSE)

Relax your jaw muscles. Your lips may part and your jaw may drop a little in order to assist in relaxing the jaw muscles. (PAUSE)

Think about it happening, allow it to happen, and it will happen. (PAUSE)

Now your forehead is relaxed, your face is relaxed and your jaws are relaxed (PAUSE)

Continue breathing comfortably, pushing any tension out of your lungs as you exhale. (PAUSE)

Think about relaxing the muscles of your neck. As you relax the muscles of your neck you may begin to have an urge to swallow. (PAUSE)

Swallow when you need to and this will assist you in relaxing even deeper. (PAUSE)

You are relaxing deeper and sounder then ever before. (PAUSE)

Now picture in your mind that you are relaxing the muscles in your chest. Picture all of those muscles going loose, limp and totally relaxed. (PAUSE)

You are breathing comfortably and relaxing deeply. (PAUSE)

Soon you will become very tired and will fall deeply asleep. You will sleep deeply, all night long. (PAUSE)

You will wake up tomorrow feeling wide, awake, alert and looking forward to a brand new day. (PAUSE)

Each and every deep breath that you take is sending you deep asleep. (PAUSE)

Each and every sound that you hear is sending you deeply asleep. (PAUSE)

Nothing will disturb you, just concentrate on the sound of my voice. (PAUSE)

Each and every time during these exercises that I suggest sleep or relaxation to you, your relaxation will grow deeper and sounder than ever before. (PAUSE)

You are relaxing soundly and perfectly. (PAUSE)

Now focus your attention on relaxing the muscles of your shoulders and your arms. (PAUSE)

Picture in your mind that your arms are limp dishrags. (PAUSE)

Allow your fingers and hands to lie relaxed on your bed. (PAUSE)

Feel the relaxation growing in your arms and hands. It feels so good to allow your body to relax this deeply. (PAUSE)

Now think about relaxing all the muscles of your stomach and your back. Picture the muscles as they let go at your command. (PAUSE)

Each and every deep breath that you take is allowing you to go deeper and deeper. (PAUSE)

Each and every sound that you hear is allowing you to go deeper and deeper. (PAUSE)

Nothing will disturb you, just listen to the sound of my voice. (PAUSE)

Each and every time I suggest sleep or relaxation to you during these nighttime exercises you will go deeper and sounder then ever before.

Now that your chest, arms, and stomach are relaxed, concentrate on relaxing all of muscles of your legs and feet. (PAUSE)

Picture your legs relaxing deeply. (PAUSE) Imagine your leg muscles as a group of large, loose rubber bands. Picture those rubber bands going loose, limp and relaxed at your command. (PAUSE)

Allow this wave of relaxation to go all the way down your legs to your feet. (PAUSE)

Feel your feet relaxing now. Allow all of the muscles in your feet a sense of deep, perfect, relaxation. (PAUSE) Picture all of those muscles going loose, limp and relaxed. (PAUSE)

Now from the top of your head to the tip of your toes your body is relaxing perfectly and soundly. You feel good in every way. You realize that you can relax like this on your own but it feels so good to have a partner assist you in the process. (PAUSE)

In a moment I am going to count from one to five. (PAUSE)

When I reach the count of five you will be able to awaken. However, for these exercises I want you to go deep and sound asleep. (PAUSE)

Sleep soundly and perfectly all nigh long. (PAUSE) If an emergency comes up during the night you will be able to respond to it perfectly and quickly. (PAUSE)

Allow yourself to sleep soundly and completely all night long. (PAUSE)

When it is time for you to get up, you will be wide-awake, alert and feeling better than you have ever felt before. You will be energetic and fully aware. (PAUSE)

All right one (PAUSE)

Two (PAUSE)

Three (PAUSE)

Four (PAUSE) (PAUSE)

Five (PAUSE)

Go deeply asleep and sleep all night long. Feel wide a wake and alert in the morning.

END OF EXERCISE PLAN B

Directions: Continue on with this chapter tomorrow. Turn off the lights, your tape recorder and go deeply asleep, just like your lover.

Tomorrow, when you and your lover are together again, ask him/her how the experience went. Ask your lover what was she/he liked or disliked. Ask how the experience can be made better.

Continue on with you hypnotizing your partner the same way and alternate every night or at intervals that are agreeable to both of you.

You and your lover are becoming very comfortable with the process and are receiving the benefits that deep relaxation can bring to your partnership.

You are finding that by working together each evening, you are getting closer and closer, your love relationship is growing. Day by day, in every way, you are getting better and better.

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