Progressive Relaxation Scripts: Templates and Examples | Hypnothera
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Progressive Relaxation Scripts: Templates and Examples
By YJ Kim | 2026-01-07T04:25:23.000Z
Progressive Relaxation Scripts: Templates and Examples
Progressive relaxation is the workhorse of hypnotherapy inductions. Simple to learn, universally effective, and infinitely adaptable, it remains the go-to technique for practitioners worldwide. This guide provides templates, variations, and delivery tips to elevate your progressive relaxation work.
Why Progressive Relaxation Works
The technique operates on a fundamental mind-body principle: physical relaxation creates mental relaxation, and mental relaxation deepens physical relaxation. This feedback loop naturally induces trance without requiring any special susceptibility from the client.
The Physiology
When muscles release tension: - Parasympathetic nervous system activates - Heart rate and breathing slow - Stress hormones decrease - Alpha and theta brain waves increase
This physiological shift mirrors the changes seen in hypnotic trance, making progressive relaxation a reliable pathway into hypnosis.
Basic Progressive Relaxation Template
Here's a fundamental template you can adapt for your practice:
Opening
Begin with the client comfortably positioned, eyes closed.
"Allow yourself to settle into a comfortable position... and as you do, you can begin to notice the surface supporting you... noticing how it holds you... allowing you to simply let go..."
"In a moment, I'm going to guide you through a relaxation of your entire body... muscle group by muscle group... and with each area we visit, you'll find yourself becoming more comfortable... more relaxed... more at ease..."
The Body Scan (Feet to Head Variation)
Feet and Ankles
"Let's begin with your feet... bringing your awareness down to your toes... and as you focus there, allow any tension to simply melt away... feel the relaxation spreading across the soles of your feet... around your heels... up through your ankles..."
"Now let that relaxation flow upward... into your calves... those muscles that work so hard... letting them soften now... letting them release... feeling that comfort spread behind your knees... allowing your knees to relax completely..."
Upper Legs and Hips
"The relaxation continues upward... into your thighs... heavy and comfortable... your hip joints releasing... your seat relaxing into the surface beneath you..."
"Notice how good it feels to simply let go..."
Abdomen and Lower Back
"Bringing your attention now to your lower back... an area that holds so much tension for so many people... letting those muscles soften... feeling the relaxation spread around to your abdomen... your stomach muscles softening... your breathing becoming easier... more comfortable..."
Chest and Upper Back
"Allowing that wave of relaxation to continue... up through your chest... each breath helping you go deeper... your upper back releasing... shoulder blades dropping... comfort spreading..."
Shoulders, Arms, and Hands
"Now your shoulders... letting them drop away from your ears... tension melting... flowing down through your upper arms... past your elbows... into your forearms... through your wrists... into your hands... all the way to your fingertips..."
"Your arms growing heavy and comfortable..."
Neck and Head
"The relaxation continues into your neck... such a common place to hold tension... letting those muscles release now... feeling your head heavy and supported..."
"Your jaw relaxing... teeth slightly apart... tongue resting... the small muscles around your eyes smoothing out... your forehead becoming smooth and calm... your scalp relaxing..."
Completion and Deepening
"And now your entire body... from the top of your head to the tips of your toes... completely relaxed... comfortable... at ease..."
"And in this pleasant state of relaxation... you can go even deeper... with each breath you take... deeper and more comfortable..."
Variations for Different Clients
Tension-Release Variation
For clients who struggle to "let go," add active tension before release:
"Curl your toes tightly... hold that tension... noticing what tension feels like... and now release... letting all that tension flow out... noticing the difference... noticing how good release feels..."
This contrast makes relaxation more tangible and achievable.
Rapid Variation
When time is limited, compress the sequence:
"Allow relaxation to flow through your entire body now... your feet relaxing... legs heavy and comfortable... hips and lower back releasing... abdomen soft... chest open and easy... shoulders dropping... arms heavy... neck free... face smooth and calm..."
This works best with experienced subjects or as a re-induction.
Imagery-Enhanced Variation
For visual or imaginative clients, add imagery:
"Imagine a warm, golden light beginning at the top of your head... and as it flows downward, it carries all tension away... feel it moving through your face... softening every muscle it touches... down through your neck... liquid relaxation..."
Counting Variation
Add numbers for structure and deepening:
"With each number I count, you'll relax more deeply... One... feet and ankles releasing... Two... calves and knees softening... Three... thighs and hips letting go..."
The counting provides clear progression and built-in deepening.
Delivery Tips for Maximum Effectiveness
Pacing
Progressive relaxation requires appropriate pacing: - Start at normal conversational speed - Gradually slow your delivery - Match your pace to desired trance depth - Allow pauses for integration
A script that takes 5 minutes to read should take 15-20 minutes to deliver effectively.
Voice
Your vocal qualities matter: - Lower your pitch gradually - Soften your volume - Smooth out your tone - Use the rhythm of relaxation
Your voice becomes a hypnotic instrument—learn to play it well.
Observation
Watch for signs of relaxation: - Slowed breathing - Facial muscle smoothing - Small muscle twitches (releases) - Stillness developing
Adjust your pacing and suggestions based on what you observe.
Personalization
Generic scripts produce generic results. Personalize by: - Using the client's name occasionally - Incorporating their specific tension areas - Addressing their stated goals - Using language that matches their vocabulary
Common Mistakes to Avoid
Rushing
The most common error is moving too quickly. Progressive relaxation is progressive—it takes time. Rushing produces shallow results.
Monotony
While slowing down is important, pure monotony can lose clients. Vary your rhythm subtly. Add occasional emphasis. Use pauses strategically.
Forgetting Areas
Skipping body areas creates inconsistency. Either cover everything systematically or explicitly address what you're skipping: "And all the areas we haven't specifically mentioned... relaxing now..."
Over-Talking
Sometimes silence is more powerful than words. After suggesting relaxation, pause. Let the client process. Experience the relaxation. Then continue.
Accessing Professional Scripts
Building your progressive relaxation repertoire takes time. Our free induction library offers professionally crafted scripts you can use immediately or adapt for your style.
For customized scripts tailored to specific clients, our AI-powered platform for hypnotherapists can generate personalized progressive relaxation inductions in minutes, incorporating client-specific details and goals.
Practice Exercise
To develop your progressive relaxation skills:
Record yourself delivering a full progressive relaxation
Listen back critically—note pacing, voice quality, transitions
Practice on willing friends or family
Time your delivery (aim for 15-20 minutes minimum)
Refine based on feedback and results
Conclusion
Progressive relaxation is foundational to hypnotherapy practice. Master this technique thoroughly before moving to more advanced methods. The skills you develop here—pacing, voice control, observation, personalization—transfer to every other technique you'll learn.
Start with the basic template above, then explore our full collection of progressive relaxation scripts to expand your options. With practice, you'll develop the ability to guide any client into deep, therapeutic trance through this time-tested approach.
Want instant access to professional progressive relaxation scripts? [Browse our free library](/induction-library/progressive-relaxation) or [generate custom scripts with AI](/for-hypnotherapists).
