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Insomnia Induction and Script

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Pacific Hypnotherapy series of free online hypnosis scripts by V.M. Westerberg.

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Insomnia Induction and Script

  1. 1. INSOMNIA INDUCTION AND SCRIPT Get yourself comfortable right now in your bed in a position in which you are ready to go to sleep … close your eyes … take a deep breath, and exhale and relax … take a second deep breath … and as you exhale … let go of any tension … or stress that you may have … and now take a third deep breath … hold it for three seconds … … … and exhale and relax … You have a desire to sleep through the night … to sleep easily … to get to sleep quickly … and to stay asleep until morning … and the way you are going to do this … starting this very night… is to learn your own unique way to sleep … The most important thing that you must keep in mind in order to go to sleep easily each night is to learn to quieten your mind ... This is your mind's time to quiet down before actually falling asleep … at the end of your day, before attempting to sleep, your body may feel tired and if you sit or lie down you can rest your body, but your mind is still working in the same fast mode, thinking about the busy things of the day ... It hasn’t had the proper amount of time to unwind and let go of the busy tasks it has been doing throughout the day ... This is why it is important to show your mind how to unwind … how to let go.
  2. 2. The way that you are going to do this is by using your imagination … I would like you to imagine right now that you are in your bed, and you are more comfortable than you have ever been before ... It is as if you are laying on the most comfortable feather bed that you can ever imagine ... Get that vision clearly in your mind … Imagine what it would feel like to be in this large, thick comfortable featherbed ... Imagine that you are now looking upwards towards the ceiling and you realize that there is no ceiling there … instead you are able to look outside into the evening sky … You notice that there is a full moon out and you are able to see very clearly … It is a comfortable evening … and the temperature is just right … Even though you are able to see outside into the sky you realize that there is not even a noise from the outside than can come into your room, you wouldn't even hear it ... It is very comfortable and very safe ... As you’re looking up into the sky you notice a cloud being moved by a gentle wind moving overhead ... As you focus on the cloud you notice that it seems to form into the shape of the number 99 ... Notice it closely as you see the numbers form … You notice it for a few seconds and then the wind seems to blow the number 99 away … and then you notice the clouds forming above your head into the number 66 ... Take some time to see the number 98 form completely
  3. 3. … Now you see the number 96 blow away … and then another cloud forms overhead turning into the shape of the number 69 ... Once again the gentle wind blows it away … As I am speaking, you notice that this pattern continues as the clouds form into the number 96 again… then blows away … going slowly, as you continually watch and focus on these clouds forming into the next number going downward in sequence … forming into a number 6 or 9 … then blowing away and continuing on and on … I would like you to continue watching the clouds from this point foreword on your own … paying no further attention to me … or any outside sounds … Watch the next cloud form … See it clearly for a few seconds … and then fade away … paying no more attention to my voice … just watching the next cloud … and the next one … going down further and further … With every cloud you see form … and every cloud that blows away … you will go deeper and deeper into relaxation … With every cloud that forms and every cloud that goes away you will become more sleepy … more drowsy … more at peace … as you can let go of everything that has happened during the day … and just focus on your clouds … until you get to the point … where focusing on the clouds … and counting them downward … becomes simply to tiring … too much of a hindrance … or two inconvenient … and when that happens … you may
  4. 4. just stop counting … and allow yourself to drop off … into a deep … sound sleep … and you will find … that when you drop off into this deep … sound … sleep … that you will be able to sleep until morning … without any interruptions … without anything disturbing you … and you will not awaken … unless there is an emergency … or something that is in need of your immediate attention … and should that happen … you will awaken … take care of the situation … and when you go back to bed … you’ll be able to fall deeply into sleep again … very quickly … All outside sounds … fade away completely … as you continue to countdown … even now … trying not to pay attention to my voice … or what I am saying you … and each and every time you listen my words … you’ll become more and more sleepy … You’ll be able to fall asleep so much quicker … so much deeper … Each and every time … you’ll find that you’ll become sleepy … just by thinking of this exercise … just by thinking of this session … You will find that after this session is over … you will be able to go to sleep on your own … very easily … because now you understand… the secrets … the procedures … of how to go to sleep … It is simply by focusing on one thing … and letting go of all the busy tasks … of the day … Whatever you haven’t finished today … will still be there tomorrow … Keeping your mind on it
  5. 5. … or thinking of it … is not helping you to get the job done … or helping you to sleep … You must let go of the busyness of the day … and focus on sleep … focus on these clouds … as you continue to count down … each cloud … and eventually … it becomes tiresome … and you let go … into sleep … you may be feeling … like you want to let go now … or very … very soon … You may have let go already … and are just listening … to the sound of my voice … Either way … you find that you’re becoming more and more sleepy … more and more tired … more and more relaxed … Feeling better … and better … with every breath that you take … With every breath that you take … you are becoming more peaceful … more relaxed … feeling better … than you have before … You’ll find that when you dream … you dream pleasant dreams … you dream beneficial dreams … dreams that will help you … to become more creative … more productive … more successful … and more healthy … Each and every night … when you go to sleep … you gain the proper rest … required … to help you to function … at your peak … Each and every night you will feel better and better than the night before … You’ll be able to sleep quicker, deeper, and more easily than the night before … So now just allow yourself to go to sleep … this very moment … Sleep … sleep … go into a deep … sound … sleep… and you will stay in this sound sleep even after my voice goes away ... and allows you … to sleep quietly … to sleep soundly … So now just sleep … sleep … sleep

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