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Free Active Progressive Relaxation Self-Hypnosis Induction Script [PDF]

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“I hypnotize myself with my eyes open as I read this script and follow the instructions it contains.

“I speak slowly and softly with a relaxed tone of voice … and the sound of my own voice soothes my mind and body. With every word I speak I feel more deeply relaxed. And the more relaxed I feel, the more receptive I am to all life-changing suggestions I read during this session.

“To help me relax as deeply as possible, I choose to release all unnecessary tension from my body and my mind. Because when my body is relaxed, my thoughts relax. And when my thoughts relax, my body relaxes. And when they are both relaxed, it is easy for me to absorb life-changing suggestions.

“I will concentrate on relaxing one body part at a time, starting with my feet and  progressing to my head. By tensing and releasing these parts, I automatically relax my body and my mind deeper. At the same time, I relax all mental tensions.

“I place my attention on my feet and tensing all of the muscles there for the count of three.

(Tense both feet while counting)

“One … two … three.

“Now I relax all of the muscles of my feet completely. (relax feet muscles).  I let my feet just rest comfortably … and as I do, I feel safe and secure.

“Next, I place my awareness on my lower leg muscles, the calf muscles.  To the best of my ability, I isolate and gently contract the calf muscles for the count of three.

(Tense the calves while counting.)

“One … two … three. 

(Now relax the calf muscles)

“I now release all tension in my lower legs. I let them rest deeper and deeper as now move my focus to my upper legs.

“I contract the muscles of my upper legs for the slow count of three. 

(Tense the upper legs.)

“One … two … three. 

(Release the upper leg muscles)

“I release all stress now from my upper legs. They are completely at ease and I let life carry me as I shift my thoughts to my buttocks. 

“Right where I am sitting, I tighten my butt firmly as I count…

(Tense the buttocks)

“One … two … three.

“And with the number three I relax the muscles of the buttocks as I feel that all  is well.

“Now I move my concentration to my stomach muscles and tense them as I count.

(Tense stomach muscles.)

“One … two … three.

(Relax the stomach)

“I effortlessly release my stomach muscles and process life with ease. 

“And as I count, I gently tighten my chest muscles…

“One … two … three.

(Relax the chest.)

“As I fully relax my chest, I also relax any thoughts that were weighing on me. I let them go now and feel lighter.

“I now tense my shoulders as I count by lifting them in a shrug.

(Tense the shoulders, lifting them toward the ears in a shrug.)

“One … two … three.

(Release the shoulders by letting them drop.)

“I release my shoulders as I also relax all thoughts about my responsibilities and handle all things with joy. 

“And finally, I focus my awareness on my face and head and hold a tight expression as I count…

(Tense the mouth and brow and tighten the jaw, as if scowling.)

“One … two … three. 

(Relax the face and brow.)

“And now I relax and loosen all of the muscles of my face … my jaw … my brow … and express relaxed thoughts and emotions.

“I draw and release three slow deep breaths as I count them… 

(Draw a breath and release it.)

“One … twice as deeply relaxed with each out-breath…

(Draw a breath and exhale.)

“Two … more relaxed than ever before …

(Draw a breath and release it.)

“Three … I feel in synch with the rhythms of my body and mind. 

“I am now hypnotized with my eyes open. I am ready to read and receive the positive suggestions for my goal. I embrace the hypnotic suggestions and absorb them into my mind and body so that they will bestow immediate and lasting benefits for my life.

“And I remain hypnotize now as I continue to read….”


We offer a wide range of free hypnosis scripts. Each script has its own unique style, so there’s bound to be something that resonates with you. Our scripts are carefully crafted by professional hypnotherapists. They incorporate proven techniques and language patterns designed to facilitate deep subconscious change.

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This script has been crafted with love and formatted in a clear, organized layout, making it easy to read aloud for individuals or groups. It is suitable for personal and professional use, including YouTube videos and monetization, and for voiceover recordings.

Use this script to lead your own self-hypnosis, edit or alter the script to suit your needs, use it in courses you create and sell, or use it privately with your clients.

Frequently Asked Questions

You can use them to lead sessions for individuals or groups, record audio and video versions to share online or sell, or even create your own courses. And if you prefer to keep things private, they’re perfect for your personal practice too. Just remember: these PDF files are for your use only and cannot be resold or rebranded without permission.

Of course! Feel free to customize the language and make it your own so you can confidently guide others in a way that feels natural to you. Just remember, don’t resell the PDF files as they are or with your own branding.

Our scripts can range in length from just 5 minutes to a maximum of 45-60 minutes, depending on the script you purchase and how much silence you’d like in between sections. We believe in giving you the freedom to choose what works best for you.

Our scripts are available in a beautifully designed and easy-to-read format as separate PDF files. They are hassle-free to follow and understand. You are absolutely free to record audio or videos using the scripts and monetize them. Let your creativity soar!

Good news, you won’t have to wait for anything in the mail. Our Scripts are completely digital, so as soon as you order, everything can be downloaded right from the internet! And the best part? Instant online access to the Scripts is all yours. No delays, no fuss.

Once you’ve placed your order, you’ll have immediate access to the scripts and can easily download them onto your computer. Plus, since the files are in PDF format, you can use them on any device – from a computer to a tablet or mobile phone. To ensure the smoothest experience, we recommend downloading the scripts onto a desktop computer for your first go-around.

After you finish downloading, head to the ZIP file on your computer. Simply right-click (or control-click for Mac users) on the file. A menu should appear with options like Extract, Extract All, or Unzip. If none of these options are visible, consider downloading a free program that can unpack ZIP files such as WinRAR or 7Zip. Choose one of the menu options, and follow the instructions that appear. This should create a new folder containing the contents of the ZIP file. Easy peasy!