Hypnosis Professional Tools
Progressive Relaxation with Safe Place Script
Close your eyes and make yourself comfortable. Take a moment to settle in, to become completely relaxed. Feel yourself supported . . . knowing that you are in a safe place. It is okay to let go. Take in a long deep breath and hold it . . . now let it out with a sigh. Take in another long, deep breath and hold it . . . now let it out with a sigh. Take in another long deep breath . . . feeling your chest gently rise as you inhale . . . then letting out your breath in your own time and space.
Now I am going to count backward from 10 to 1. Each descending number will take you to a deeper place, to a deeper level of your own mind.
10 . . . 9 . . . 8 . . . 7 . . . 6 . . . 5 . . . 4 . . . 3 . . . 2 . . . 1 . . .
Now imagine a soft, warm shower of water (or light) pouring delightfully over your body, washing away the tension . . . washing away the pressure. Concentrate your attention upon your scalp . . . as the tightness dissolves and melts away, allow your scalp to relax completely . . . move your attention slowly downward and focus your attention on your forehead. Feel all the tension drain away with the smooth warm shower. The shower creates a tingling, vibrating sensation as it flows gently down your face. Relax your cheeks, relax your jaw, allowing your jaw to gently drop relaxing and letting go of all tension. Feel your ears relax . . . your eyes . . . your eyebrows and forehead . . . feel all the muscles relax and let go.
Feel your eyelids relaxing . . . relaxing and letting go. Breathe deeply and naturally . . . feeling all the muscles and tissues around you eyes relax. Even the eyeballs themselves are relaxed and letting go. A gentle wave of relaxation moves down your neck and shoulders . . . drawing all the tension, all the pressure. Relax your neck . . . your shoulders . . . your chest . . . just release and let go of all the tension and pressure, feeling a tingling vibrating sensation as you let go. Feel the tingling vibrating sensation in your arms and hand as you relax them completely. Now let the wave flow down your back, drawing with it all the tightness, all the tension, all the pressure.
Take in a nice deep breath, feeling your chest rise gently as you inhale . . . then relaxing as you exhale. Feel the tingling and vibrating sensations as you exhale. Feel the tension draining away from your neck and shoulder muscles. Release and let go of all your tension as you breathe deeply and naturally.
Relax your pelvis and hips. Releasing the tension and pressure. Relax your internal organs. Every cell, every gland, every organ is functioning in a rhythmic and healthy manner as you relax and let go. Now imagine a soft, warm shower of caressing water pouring delightfully over your body as you relax your thighs . . . your calves . . . your feet. Your entire body is completely and totally relaxed. The flowing, soothing water causes a tingling vibrating sensation to envelope your entire body. Feel your body getting lighter and lighter.You are floating, floating gently, softly, safely, in a warm buoyant sea.
Feel the warmth and comfort of being safe. You are safe. It is okay to let go. Release the limbs . . . let them float upon the water . . . the arms and legs feel as if they do not belong to you . . . the entire body is relaxed and free. You are comfortable, you are supported . . . you are safe . . . you are completely and totally relaxed.
Go into the room of your mind and put all of your thoughts away. There is perfect order in the universe, your thoughts will return in perfect order. Clear your mind.
Now imagine a place that you feel safe… this can be a place that you actually know, in your home, or in your room, or it can be a place that you make up. This is your Safe Place… Feel Safe. (After a period of silence return to ordinary consciousness)
Coming back now. I will count to five. When I say five you will be in present tense, feeling wide awake and fine. You will remember everything you need to know.
1 . . . take in a long deep breath
2 . . . coming back into your body
3 . . . starting to move and stretch
4 . . . getting ready to open your eyes
5 . . . eyes open, wide wake and fully present