Stress Relief Hypnosis II | Progressive Relaxation

This session is designed to guide you into a state of profound relaxation where your mind and body can release accumulated stress and tension. [3 second pause] For best results, find a quiet space where you won't be disturbed for approximately 30 minutes. [3 second pause] You may sit in a comfortable chair or lie down—whichever feels most natural for you. [3 second pause] Allow your hands to rest gently at your sides or on your lap. [3 second pause] You can begin with your eyes open or closed, whichever feels right. [3 second pause] There's nothing you need to do or figure out—simply allow yourself to experience the sensations and follow where the journey leads. [3 second pause] You will remain safe and in control throughout, able to return to full awareness whenever you choose.

Feel the weight of your body against the surface supporting you. [6 second pause] Notice the temperature of the air on your skin—perhaps cool against your face, warm where your body rests. [7 second pause] There may be sounds around you—distant, far away, unimportant now. [6 second pause] And there's the sound of my voice, which you can allow to become the most interesting thing in your awareness. [7 second pause] Or not. [5 second pause] Because your unconscious mind knows exactly how to take you where you need to go. [6 second pause] Notice your breath. [5 second pause] Not changing it. [6 second pause] Just noticing. [7 second pause] The rise. [4 second pause] And fall. [6 second pause] The coolness as air enters. [5 second pause] The warmth as it leaves. [7 second pause] And somewhere inside, a part of you is already beginning to recognize that it's safe to let go now. [8 second pause] Safe to release what has been held. [6 second pause] You don't have to do anything. [5 second pause] You don't have to try. [6 second pause] In fact, the less you try, the more easily this happens. [7 second pause] That's it. [5 second pause]

And as you continue to notice whatever you notice, imagine that you're settling into a place of perfect stillness. [8 second pause] Perhaps it's a quiet beach at twilight, where the sand is still warm from the sun and the waves roll in with a gentle, rhythmic hush. [10 second pause] Or maybe a forest clearing, soft moss beneath you, dappled light filtering through the leaves above. [8 second pause] Or simply a space that exists only in your mind—a sanctuary where nothing is asked of you, where you can simply be. [10 second pause] Notice what you see there. [7 second pause] The colors. [6 second pause] Soft and muted. [6 second pause] Or perhaps vivid and alive. [7 second pause] Notice what you hear. [6 second pause] Perhaps water. [5 second pause] Or wind. [5 second pause] Or profound, beautiful silence. [8 second pause] And notice what you feel against your skin. [6 second pause] The quality of the air. [6 second pause] A sense of comfort. [7 second pause] A sense of belonging. [8 second pause] This is your place. [6 second pause] A place where tension cannot exist. [7 second pause] Where stress dissolves like morning mist in sunlight. [10 second pause] And the more vividly you experience this place, the more your body responds. [7 second pause] Responding now. [6 second pause] Releasing now. [8 second pause]

And as you rest in this place of comfort, I'm going to count from ten down to one. [5 second pause] And with each number, you can allow yourself to drift deeper into relaxation. [6 second pause] Ten. [10 second pause] Sinking into the surface beneath you. [8 second pause] Nine. [9 second pause] Every muscle unwinding. [7 second pause] Eight. [8 second pause] Thoughts becoming softer, like clouds drifting across a summer sky. [9 second pause] Seven. [8 second pause] Deeper still. [7 second pause] Six. [8 second pause] That's right. [7 second pause] Five. [9 second pause] Halfway there. [7 second pause] Four. [8 second pause] Breathing so easily now. [7 second pause] Three. [8 second pause] Deeper and deeper. [7 second pause] Two. [9 second pause] Almost there. [7 second pause] One. [10 second pause] There. [8 second pause] A profound state of relaxation. [7 second pause] And you can go even deeper. [6 second pause] Because this is what your body has been asking for. [8 second pause] This is what your mind has been waiting for. [7 second pause] Permission to rest. [6 second pause] Permission to release. [8 second pause]

And in this deep state of relaxation, your unconscious mind can begin the process of releasing every trace of stress, every thread of tension that has accumulated. [10 second pause] Imagine now that there's a warm, golden light beginning to form above you. [8 second pause] This light has intelligence. [6 second pause] It knows exactly where you hold tension. [7 second pause] It knows exactly what needs to be released. [8 second pause] And as this golden light slowly descends, it touches the top of your head. [8 second pause] And immediately, your scalp begins to relax. [7 second pause] Releasing tension you may not have even known was there. [8 second pause] The light moves down across your forehead. [6 second pause] Smoothing away any furrows. [7 second pause] Your eyebrows settle. [6 second pause] Your eyelids rest heavily and peacefully. [8 second pause] The light touches your jaw. [6 second pause] And your teeth part slightly. [7 second pause] Your tongue relaxes in your mouth. [7 second pause] All the small muscles of your face letting go completely. [10 second pause] And now this warm, healing light flows down through your neck and shoulders. [8 second pause] This is where so much tension is held. [7 second pause] But you don't have to do anything to release it. [7 second pause] The light does the work. [8 second pause] Dissolving knots. [6 second pause] Melting away tightness. [7 second pause] Your shoulders dropping down. [6 second pause] Lengthening. [6 second pause] Free. [10 second pause] The light continues down through your arms. [7 second pause] Your upper arms. [6 second pause] Your elbows. [6 second pause] Your forearms. [7 second pause] Your hands and fingers. [8 second pause] Every nerve relaxing. [6 second pause] Every muscle softening. [8 second pause] And now the light flows through your chest and your back. [8 second pause] Releasing any held breath. [7 second pause] Your heart beating calmly, rhythmically. [7 second pause] Your lungs expanding and contracting with effortless ease. [9 second pause] Stress cannot exist in the presence of this light. [8 second pause] It simply dissolves. [7 second pause] Transforms. [7 second pause] Released. [10 second pause] The light moves down through your abdomen. [8 second pause] Your stomach relaxing. [7 second pause] Your lower back releasing. [8 second pause] And down through your hips and pelvis. [8 second pause] All the large muscles of your thighs letting go. [7 second pause] Your knees. [6 second pause] Your calves. [6 second pause] Your ankles and feet. [8 second pause] Your entire body now filled with this warm, golden light. [8 second pause] Every cell vibrating with relaxation. [7 second pause] Every part of you at peace. [12 second pause] And your unconscious mind is learning something important. [8 second pause] It's learning that you can release stress quickly and easily. [8 second pause] That relaxation is your natural state. [7 second pause] That tension is something that passes through, not something you must hold onto. [10 second pause]

And as you continue to rest in this profound state of relaxation, imagine a time in the near future—perhaps tomorrow—when something happens that might have caused you stress in the past. [10 second pause] But now, notice how different it feels. [8 second pause] Notice how your body remains calm. [7 second pause] Your breath stays easy. [7 second pause] And you find yourself thinking, "I can handle this. I am at peace. This too will pass." [10 second pause] See yourself moving through your day with a sense of ease. [8 second pause] Shoulders relaxed. [6 second pause] Face soft. [6 second pause] Mind clear. [8 second pause] And when the day is done, you find that you can let it go completely. [8 second pause] No longer carrying the weight of the day into your evening. [7 second pause] No longer holding onto what doesn't serve you. [10 second pause] And each day, this becomes more natural. [7 second pause] More automatic. [7 second pause] Your body remembering how to relax. [8 second pause] Your mind remembering how to be still. [10 second pause]

In a moment, I'm going to count from one to five. [5 second pause] And when I reach five, you'll be fully alert, fully refreshed, feeling wonderful and carrying with you this deep sense of peace and relaxation. [7 second pause] One. [6 second pause] Beginning to stir. [5 second pause] Two. [6 second pause] Taking a deeper breath. [5 second pause] Three. [6 second pause] Feeling energy returning to your hands and feet. [6 second pause] Four. [7 second pause] Eyes beginning to open, feeling refreshed and restored. [7 second pause] Five. [5 second pause] Eyes open, fully alert, fully present, feeling calm and at peace. [6 second pause]

Know that this feeling of deep relaxation stays with you. [6 second pause] That each time you listen to this session, you relax more quickly and more deeply. [7 second pause] Your unconscious mind is your ally. [6 second pause] It's working for you even now. [7 second pause] Creating new pathways of peace. [6 second pause] New patterns of ease. [7 second pause] You are learning to let go. [6 second pause] And that is a beautiful thing. [8 second pause] Until we meet again, be well. [5 second pause]