Sleep Hypnosis Script
Find a place where you are completely undisturbed and can really relax. Make yourself comfortable and let go of all the stress of the day…. Only you and your well-being are important now. Everything unimportant may pass by…
Whenever you feel ready, breathe in gently through your nose…. hold your breath for a moment… and exhale slowly through the mouth. Feel a deep sense of fulfillment as the oxygen reaches your bloodstream. Inhale… Hold the breath… And exhale all the stress out. Continue breathing like this a few times. Also feel your eyelids getting heavier and heavier. When the desire to close them reaches you, do it. Let them become heavy. Like two magnets attracting each other. Stronger and stronger with every breath.
While you listen to my calm voice, also perceive your surroundings…. notice carefully… what sounds do you hear in your surroundings? Be aware of the sounds… Maybe it’s your breath. Or nothing. Silence. Yes, even silence can have a certain sound.
Now pay attention to where you are sitting or lying… How does the surface feel on your body? Imagine sinking a little bit deeper into your support. Allow everything to slow down. To dissolve As if the clocks stop ticking…
Your eyes are quite heavy. And if they’re still open, you may now close them. Allow all your muscles to relax… As if you were gently sinking into your bed… As if in a maelstrom… With each breath, further and further down. And as you go deeper, allow the relaxation to come. You may already feel a little more relaxed. A gentle heaviness. Security. Warmth. Peace may come all by itself. Just listen to my voice. It can calm you. Help you to go deeper.
Now feel into your body – start with your arms and hands. How do they feel? They may already be a little heavier and lazier… Your arms may lie limp at your sides… Feel them relax even more at your request… Become very loose and soft. – Go on to your shoulders. Let them sink a little lower, as if all the burdens were falling off…. You can also circle your shoulders a bit – soothing loosening…And then, let the muscles relax… your fingers are relaxed too… Tension disappears. Everything is allowed to loosen and rest.
Now, wander to your eyelids. Notice your closed eyes. Maybe you see some colors. Lights and shapes that come and go. Emerging and disappearing. You can also move your eyes a bit… Closed looking left and right… up and down. Maybe you feel a pleasant warmth – or a gentle shiver. This is completely normal. – Notice the colors and shapes. Let them come and go… Feel how they relax you. Keep gliding…
You can allow yourself to get sleepier and sleepier…. More and more tired… You may even yawn once more. Or sigh – take a deep breath. There is no right or wrong. If you want to align your body one more time… stretch a little, or change your position… do it at any time. You are in control of your level of relaxation. And if you feel tired enough, then at any time you can detach from my words – fall asleep… drift off into wonderful dreams.
Waves of tranquility wash over you…. imagine how they slowly flow over your forehead… gently and soothingly… over your jaw. The waves continue to flow over your neck, soaking the bones… muscles… and tendons – completely relaxed…. Slowly the waves flow through your chest and arms…. Gently… Over and through your belly…. All the way to the tips of your toes… if relaxation were an ocean… then you’re deeply immersed in it….
But sometimes you have to go back to the surface to reach new depths…… Now when I count from 1 to 3, at 3 open your eyes. And then when you close them again, feel an even greater relaxation. 1 – direct your focus to your eyelids. Feel them consciously – 2 put some force into them – And 3 open your eyes. Notice how hard it is to have them open. The desire to rest and relax. And now: let them close. Close the eyelids. Heavy and relaxed. Infinitely pleasant.
Feel the relief. Soothing heaviness. Maybe a shiver flowing from your eyes… over jaw… and neck. Feel your arms…shoulders and neck…calves…legs…and feet. Slide into a deep calm…. So infinitely soothing. Your body gets heavier and heavier – Sink into an ocean of relaxation…. With every second two times deeper… And with the new depth three times more relaxed….
Imagine fatigue seeping into the muscles that move your eyelids… the small muscles can relax completely…. pleasantly sluggish… let them get even heavier until they can rest completely…. Heavier and heavier that it becomes too exhausting to open them now… Just let them rest.
Your body will be washed by waves of calm… waves of deepness and warmth… Each note of the music will allow you to relax… Sinking further and further… with each second… more and more… the deeper you sink, the more comfortable you can feel… and the more comfortable you feel, the deeper you sink….
Allow yourself to relax further… to glide further… everything loosens – everything relaxes, the muscles are completely still…. Yes, take it in… Feel the well-being… Every cell regenerates and strengthens….
If you like, now count down from 100 to 1. 100… 99… 98… 97… 96… 95… Each number can relax you twice as deep. – Help you to let go more and more. To let everything pass… You don’t have to count to the end. When you’re tired enough, stop… It doesn’t matter how you relax. Whether you count… drift… or listen to my voice… You are in the depths of your relaxation….
Perhaps you are thinking of a beautiful situation.
Imagine… you are on a beautiful tropical island. Clear water… perfect climate – palm trees… and soft sand surround you. Visualize the tranquility of nature…. The up and down of the waves. Here on your island is located a beautiful hut – around it grow fruits and vegetables of all kinds…. A tropical garden.
There is no hurry… only the sound of the sea… Up… And down… Hold this place within you… Do you feel how healthy distance can lead to letting thoughts gradually fade away? Creating a safe space can help you…
to leave things behind you. Only you are important here. Protected in your own space… Perhaps you might imagine going to your cabin. Lie down in your bed and watch the sea. Feel tired… Leave everything behind… Just lie down and drift… Be it for a little moment. Glide on and on. Completely free. Deeply and firmly relaxed. Maybe you like to count a little more… 81… 80… 79… Or you feel tired enough already… That’s perfectly fine too. You may just listen to the waves… Just for a little moment and you sink further….
Now listen to the following affirmations – if you like, repeat them to yourself with your inner voice…
My body is completely relaxed… My mind is safe in my own space.
I notice time slowing down… until it stops.
The world is at a standstill….
I can relax…Everything is done….
Every muscle is loose…
I don’t have to go anywhere…Everything is done.
Time is like a meandering river flowing downhill….
sometimes faster…sometimes slower… But right now…. the flow of time has come to a halt… the river has frozen…. turned to ice…
I feel calm and relaxed….
I keep sinking down… deeper and deeper down….
I feel more and more comfortable. As if in a cocoon of comfort. My body is enveloped in gentle heaviness….
I am safe and secure… I don’t have to go anywhere…. everything is done… The world will be waiting for me. Tomorrow is a new day…
The muscles are loose… there is nothing to do… just this moment… You are free… from space and time… in your temple of tranquility… Feel the chest rise and fall… All by itself… Breathing flows – it can also be an anchor. Return to it… Be its silent observer… Feel the rhythm… steadiness… up and down… gentle waves….
Direct your focus to your closed eyes. Look at the colors… For as long as you feel comfortable. Simply perceive. Kaleidoscopes slowly shifting their patterns… Flowing pathways… Splashes of color. Letting you sink deeper… being allowed to spread out. Enveloping you… weightless. Imagine… floating… being in infinity… The flow of time is frozen… The world at a standstill… The ticking of clocks comes to a halt….
You feel at ease. A kaleidoscope of colors…blending…forming ever new patterns…. They merge and reshape…You swim in an ocean of colors…relaxed and liberated. floating in a world of lights…. A sea of currents… safe and secure … Just you and your well-being… Floating in the midst of it all…. Sheltered and protected. Glide into beautiful dreams… Rise refreshed tomorrow… Sleep beautifully…. You have earned it…
You can sleep… Rest… Drift… into a restful sleep…
