World's Best Relaxation Techniques using hypnosis:
This techniques gives the pleasant relaxation and you
can feel better than before and this techniques copy rights are only belong to
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Progressive Relaxation Technique #1
Let's use a progressive relaxation technique.
Progressive relaxation techniques are easy to use. Many psychologists and
psychiatrists, who don't want to scare anyone telling them they use hypnosis,
use this wonderful technique. 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:
Follow step by step
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)
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, and 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. You will feel wide-awake,
alert and feeling better than you have ever felt
before. The next time I hypnotize you, it
will become easier for you to feel this deep
relaxation. (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, getting ready to feel fully aware now. (PAUSE)
Four (PAUSE)
Five (louder) Feel wide-awake and alert . Open your
eyes, stretch.
How do you feel!
END OF EXERCISE
Progressive Relaxation Technique #2.
We are going to enhance the progressive relaxation
technique we used earlier 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, and 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.
All right one (PAUSE)
Two (PAUSE)
Three....(PAUSE) Get ready now.
Four ...you are beginning to feel more alert.(PAUSE)
Five (PAUSE)
(Loudly) Wide a wake and alert , open your eyes and
stretch.
END OF EXERCISE
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