Free Hypnosis Script for Better Sleep and Insomnia [PDF]

Pre-Talk

I can think of no drug, face strip, or noise control device that can help a person sleep better than hypnosis. This is because hypnosis actually teaches a person how to sleep. Hypnos is the Greek word for sleep and although a person in hypnosis isn’t actually asleep, the process for entering trance is the same process as drifting off into a deep and healthy sleep.

This session is designed to teach you how to sleep. Perhaps your sleep difficulties come from sensitivity to light, noises, stress, or even your sleep partner’s movements. It is amazing, but the mind actually has the ability learn to tune out these distractions and even use them as sleep cues to reinforce healthy sleep patterns.

Perhaps anxiety or racing thoughts have kept you from relaxing and drifting into a deep sleep. Hypnosis is a teaching process that can help you manage anxiety, turn down the volume of racing thoughts, and sleep well. Obviously, issues like jetlag, uncomfortable beds, nicotine or caffeine addiction, and physical illness are temporary or changeable discomforts that we have control over. Hypnosis can even help in these situations by training your eyes, your lungs, and your mind to let go and enter into a deep, restful sleep.

One of the main problems with using drugs or alcohol as sleep aids is that they can disrupt the natural REM cycles that are necessary for healthy sleep. Hypnosis is empowering and will help you to sleep all night and wake up feeling rested.

Induction

Progressive Muscle Relaxation is recommended.

Suggestive Therapy

And although you are not asleep, you have taken the first step in relaxing, and relaxation in itself can help a person to feel rested. You can use this skill to manage anxiety or relax the body and begin the process of drifting into a deep and profound level of sleep, in a few minutes. You can also use this state of hypnosis to shift your awareness from external distractions to a point of perfect peace and serenity.

The mind is quite powerful. You may be aware of many experiences at this point, including the room temperature, sounds from outside, and others nearby. In the past these may have been cues to distract you, but now you can use this new knowledge to recognize your ability to shift your awareness to any experience, including those you create in your mind. The mind has a place deep inside of it where awareness is created. Until hearing this, perhaps you were unaware of this place. However, now that you know about it, you can shift your awareness from all that is outside of you to this place in the mind.

From this new vantage point, you can use the creative part of the mind to begin to drift, dream, and float inside of your own awareness. You can use the creative part of the mind to envision yourself, perhaps under a clear blue sky. Perhaps you are in a beautiful place you have been to before, a place that you would like to go, or even a place you have created that is relaxing and peaceful. Wonderful.

Imagine that as you look to the clear blue sky, you can see a single, white, puffy cloud, gently floating by. See the soft edges of the cloud and the pure energy of its radiance. Watch as it gently moves from one side of the sky to the other. Imagine that all of your stress, discomfort, or concerns become enveloped by the energy in this cloud.

As the cloud moves into the horizon, becoming smaller and smaller, you become increasingly aware of your mind’s ability to relax and create its own experiences. It has long forgotten about any difficulties that used to concern you. As it drifts into the distance, it will eventually become so small that it completely disappears. At this point, you are sensing an awareness of your feelings of deepening relaxation. You feel yourself moving twice as deep into relaxation of mind and body. Go all the way down, into deep mental relaxation. Perfect. With a sense of security and comfort, you can be happy about the new experiences and lessons you have had that can help you to sleep deeply at night.

I am going to give you some suggestions now. You can pay attention to each and every word with the conscious mind, or you can drift, dream, and float. You can hear all of the words with the subconscious mind and only every other word, every fifth word, or every tenth word with the conscious mind. Perfect. These are suggestions that you have asked me to make when you asked me to help you sleep better, so they are actually suggestions that come from you. You will find it easy to internalize and experience these suggestions now and at any time you need a restful night of deep tranquility. Each night as you experience self-hypnosis, you will find it even easier to follow the instructions and drift more deeply into trance and eventually into sleep.

As you listen to your breathing and perhaps think about the sweet, soft sounds of nature, you will begin to move your thoughts from those that are external to those that are inside the part of the mind where creativity and awareness is created. This will allow you to detach from anything that previously hindered your sleep.

As you continue to relax, let yourself freely and lazily double the sensation of relaxation in both mind and body, letting go of any tension in any muscle. This feeling of the loosening in the muscles will bring you even further into trance. You know that at this moment you could open your eyes or wake up entirely, but it feels so good to finally let go that you will continue to do exactly what you are now doing and experience an even deeper level of hypnosis or relaxation. Although you know you have the ability to awaken if something needs to be attended to, at this point there are no outside concerns. Therefore, it is okay to let yourself go deeper and deeper into trance.

In the morning when it is time to wake yourself, your internal awareness of the freshness of a new day will bring an energy and sense of wellness that will carry you through tomorrow. It is wonderful to feel refreshed and revived from a good night of sleep. However, this time is not now and it is perfectly okay to continue focusing your awareness inward and eventually drifting from hypnosis into deep sleep.

As I count backwards from ten to one, enjoy the feeling of heaviness in the arms and legs, the feeling of coolness or warmth you desire, and the sensation of rest in both mind and body.

Ten, rest…

Nine, perfect…

Eight, peace…

Seven, slowly drifting into sleep…

Nine…

Eight…

Seven…

Six, with each number not knowing where sleep begins…

Seven…

Six, just experiencing the process…

Five, good…

Four…

Three, total comfort…

Four, safe…

Three…

Two, wonderful…

One, drifting to a point where awareness of awareness simply drifts off into the distance…

Sleep…

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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.

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