Self Hypnosis Scripts

Relaxation Hypnosis Script

Take a moment to get comfortable.

You may wish to sit back, or lie down, with your hands resting loosely.

When you are ready, allow your eyes to close.

Take a slow, gentle breath in…

and let it out, nice and easy.

Again, breathing in slowly…

and breathing out fully.

With every breath, notice your body becoming softer… looser… more at ease.

You don’t have to try to relax.

It happens naturally, as you breathe and listen.

Now, bring your attention to the top of your head.

Imagine a wave of comfort, flowing down gently.

It moves over your face, smoothing your forehead, softening your eyes.

Feel your jaw unclench, your tongue resting easily.

That wave of calm moves down your neck and shoulders.

They drop, letting go of any tightness.

Each breath carries away any strain.

Now the feeling spreads down your arms, all the way to your hands and fingertips.

Warm, calm, and relaxed.

The wave of comfort drifts through your chest and stomach,

slowing everything down… steady and peaceful.

It moves down your back, through your hips and legs,

all the way to your feet and toes.

Your whole body now is resting deeply… calm, safe, and at ease.

And as you continue to relax,

you may imagine yourself in a place that feels peaceful.

Perhaps a quiet garden… a soft beach… or a gentle woodland path.

Wherever your mind takes you, notice the colours, the sounds, the stillness.

This place is yours, and it feels safe and calm.

Here, in this moment, there is nothing you need to do.

No effort, no demands.

Just rest… breathe… and be.

And every gentle breath you take

lets your body rest even more deeply.

You can remain in this calm, peaceful state for as long as you wish.

And when you are ready to return,

you may slowly bring back movement to your fingers and toes.

Take a deeper breath.

And open your eyes, feeling refreshed, steady, and at ease.

Gentle Sleep Hypnosis Script

Make yourself as comfortable as you can.

You may lie down, with your head resting softly on the pillow.

When you are ready, allow your eyes to close.

Take a slow, deep breath in…

and breathe out, long and easy.

Again, breathing in gently…

and breathing out fully.

With every breath, your body is letting go…

settling… unwinding.

Notice your shoulders.

They begin to soften, sinking down into the bed.

Your arms rest loosely, heavy and calm.

Feel the mattress beneath you, supporting you completely.

There is nothing more you need to do.

You are safe, you are cared for, you are at peace.

Now, imagine a soft wave of relaxation flowing from the top of your head…

down across your face, your jaw, your neck.

It spreads slowly through your chest and stomach,

then down your legs, all the way to your feet.

Every part of you is becoming calm, quiet, and still.

With each breath, your mind drifts further into ease.

Thoughts become softer… lighter… fading into the distance.

There is only this moment, this calm, this rest.

You may picture yourself in a peaceful place.

Perhaps a quiet garden at night, under gentle starlight.

Perhaps by the sea, hearing the soft rhythm of waves.

Wherever you are, it feels safe, still, and deeply soothing.

And as you rest in this place,

your body knows what to do.

It knows how to drift into deep, natural sleep.

Sleep that restores you.

Sleep that carries you into peace.

With every gentle breath, you go deeper…

calmer… quieter…

into the warm, safe arms of sleep.

And soon, without needing to try,

you will drift into a long, peaceful night’s rest.

Good night…

and sleep well.