From: s_curtis@csd.uwe.ac.uk (Steve Curtis)
Newsgroups: alt.hypnosis
Subject: Self relaxation techniques
Date: 28 Jan 93 10:50:47 GMT
Organization: University of the West of England, Bristol

Below is a copy of a self-hypnosis script I received from somebody who can
no longer post to this group, so he asked me to do it for him.

If anyone else has any similar scripts, could you please post these too ?

Received from cs89ssg@uk.ac.brunel Wed Jan 27 15:36:45 1993
-----

In a moment I will enter a state of  complete   relaxation,  also
known as hypnosis or trance.

I will feel as if every muscle in my body has gone limp.

My whole body, from the top of my head, to the tips  of  my  toes
will feel numb and relaxed.

I will concentrate on my thoughts at all times.

In the event of an emergency I will automatically come   out   of
trance   and   be  fully  awake. I will be able to do whatever is
necessary to get out of the crisis.

I may not enter the state of hypnosis while in control   of   any
kind of machinery, or where remaining awake is important.

I may enter the state of relaxation only if my   are   lying   or
sitting   down, listening to this tutorial, under the guidance of
an experienced hypnotherapist, or under self-hypnosis.

<close your eyes>

To start the relaxation here are some deep breathing exercises.

Take a deep breath in through the nose.  Hold it for  a   second.
breathe out through the mouth, and go limp.

I can feel my body relaxing already.

Do this, slow inhalation and  quick  exhalation, three  or   four
times.

Deep breathing is a very effective way of relaxing. It also helps
to lower the pulse rate.

It will be easy for me to continue this deep breathing  for   the
remainder of this tutorial.

>From now on, I will be able to concentrate  on  my  thoughts.   I
will  ignore any other noises, no matter how loud they may be. If
someone wishes to talk with me, or there  is   an   emergency,  I
will  awaken  from  trance feeling totally refreshed, and in full
control of my body.

The next time, I will easily enter  an  even  deeper   state   of
trance.

My muscles are already beginning  to   relax.   As   my   muscles
relax, I feel a pleasant sensation of numbness coming over me. It
is beginning with my feet and legs growing numb.

Next my hands and arms are growing numb, And then a very pleasant
sensation  of  numbness spreads over my entire body. I will begin
to  enter  a  state  of  complete  mental   and   physical relax-
ation.

It is a wonderful feeling to relax, and I am going to relax  from
my head to my toes. I will  begin  with  my mind.

my mind will ignore any other noises. If my  hear  a   noise   it
will  only  make  me  feel more relaxed. I will concentrate on my
thoughts at all times. I want to relax because I know how good it
feels.

my mind will, in a few moments, become lazy. So  lazy   that   it
will   think   of,  and   do   nothing.  my  mind   will see only
darkness, emptiness, a complete blank. my will  hear,  feel   the
meaning of, and live, every word I think.

I am visualizing a pleasant country scene. I  am  standing  on  a
hill, looking out towards the horizon.

There is greenery everywhere, I can see the sky, it  is  a  light
blue, hedges and fields, it is a very pleasant scene

The air smells clean and is cool.

I turn around slowly, the Horizon swings out of sight. infront of
me I can see the green contours of the hill reaching for the sky.

I can see something at the top of the hill, I walk towards it.

As I walk towards it I can see it more clearly. It is a  well.  I
am  now  at  the well. it is made of white stone and has a quaint
red roof covering it.

I am looking into the well, it is dark and comfortable.

I am going down the well. its is getting darker and more comfort-
able.   The  walls  are going darker and darker, so it is so dark
that I cannot see anything at all. All I see  is  blackness  com-
plete perfect blackness.

I will remember this blackness, for this is what it is like  when
the mind is completely relaxed.


------------------------------------------------------------
NARRATIVE -NARRATIVE -NARRATIVE --NARRATIVE --NARRATIVE
------------------------------------------------------------

When you you close your eyes, your mind throws up  all  kinds  of
images. By identifying exactly what the sensation you are looking
for, since the brain has been given something  to  see,  it  wont
throw up any images.
------------------------------------------------------------

My mind has relaxed. the  relaxation is beginning  to  spread  to
every  part  of  my  head.  Every nerve and muscle in my head  is
relaxing.  I  can  feel  the  tenseness leaving   my   head.  Now
the  skin  and  flesh  on my forehead is softening  up, smoothing
out, relaxing.

All  the  tenseness, wrinkles and frowns have  left my forehead.

As I breathe deeply, the muscles in my throat  are  relaxing.  As
I swallow, I can feel my throat relaxing.

The relaxation is spreading into my  jaws.  As  I  open  my  jaws
slightly, my jaws relax.

My tongue, teeth and gums are all relaxing.  I  can   feel   them
growing numb.

The relaxation is  spreading  out  into  my   lips,  which   hang
loosely and comfortably.

The numbness and relaxation is spreading across the  whole of  my
face. My chin, cheeks, nose and ears are all relaxing and growing
numb.

My entire head is growing  more   numb  with  every  second  that
passes , and  the  relaxation  is spreading into my eyes.

The numbness travels through  the   bottom   eye   lid,    across
the eyelashes,   and  into the upper eye lid. I can feel the ten-
sion leaving my eyebrows.  The relaxation enters my eyes. I   can
feel   every  part  of  my eyes becoming relaxed,  and pleasantly
numb. The numbness enters the centre of each eyeball, first   the
left,  and  then  the right. The numbness in my eyes grows larger
and larger,  expanding to fill both eye sockets.

I are driving out all the tension  from   the   muscles   in   my
chest,   my  neck,   the back, and the top of my head. I can feel
the relaxation  going  down,  deep  down,  between  my   shoulder
blades,  and   right   down my spine. The relaxation has traveled
through each of the bones in my spine, and is now at   the   base
of   my   spine.   Every   muscle  in  that  region of my body is
relaxing. As those muscles and  nerves  relax, a  very   pleasant
sensation   of   numbness,  and  detachment  is spreading over my
entire body.

I will now count from ten to one. At each number, every  part  of
my body will become twice as relaxed.

ten. I am feeling twice as relaxed.

9. ... I am four times as relaxed.

8.

7.

6.... I am relaxing all the time.

5. I am going deeper into relaxation.

4. 3.

2. deeper,... and... deeper, feeling so... relaxed.

1.

Every part of  my  body  is  feeling  very,  very   relaxed.   So
relaxed, that my body is pleasantly numb and  feeling detached.

I am going deeper and deeper into complete  relaxation  of   mind
and   body.    with   every   breath,  I am getting more and more
relaxed.

I am driving out all the tension  from  both  my  shoulders.  The
relaxation   is   traveling  down  my  arms, through both elbows,
through the for arms, into both wrists, out through the palms  of
my   hands,  and  down  into  my  fingertips. I can feel the ten-
sion leaving every part of my body.

I am driving out the tenseness from the nerves and muscles  of my
stomach and abdomen. The relaxation is spreading around my waist,
into the small of my back.

It feels so good,  as the nerves and muscles in the small of   my
back,  soften   up   and   relax.   it  is  so ...restful, so ...
comfortable. I am going deeper,... and deeper, ...  into complete
relaxation of mind and body.

I am driving out, all the tenseness from the muscles  in  my hips
and  thighs.  The relaxation is traveling down my thighs, through
my knees,  legs,  and ankles,  into the  small   muscles   of  my
feet.   I  can  feel the  pleasant numbness, traveling through my
feet to the tips of my toes.

It feels so good as all the tenseness leaves  my   entire   body.
Every muscle and nerve in my body, from the top of my head to the
tips of my toes, is feeling completely relaxed,  pleasantly numb,
and  detached.   With every moment that passes, I am feeling more
and more relaxed.

I am feeling so detached, that I can hardly feel that I  have   a
body  at  all.  I  am   experiencing   a complete state of mental
peace, serenity,  and tranquility.

I am now going to relax  even   more   than   I  am    at    this
moment.

I am going to count from ten. backwards, all the  way   down   to
zero.

With each lower count, I will feel twice as relaxed.

Beginning with the count of

ten.

9. (pause)

8. (pause) (pause)

7. (pause) (pause)

6. (pause) (pause)

5. (pause) (pause) (pause)

4. (pause) (pause) (pause)

3. (pause) (pause) (pause)

2. (pause) (pause) (pause) (pause)

1. (pause) (pause) (pause) (pause) (pause)

0. (pause) (pause) (pause) (pause) (pause) (pause)

I am in a perfect state of complete rest, and relaxation.

I am enjoying  perfect peace of mind.

I am in complete control of all of  my   senses,    emotions, and
desires.

I am at peace with myself and my environment.

------------------------------------------------------------
NARRATIVE -NARRATIVE -NARRATIVE --NARRATIVE --NARRATIVE
------------------------------------------------------------
you can choose this method to put yourself to sleep, or go deeper
into trance. I have kept myself in a waking trance for many days.
ie going about my daily life, but with a completely relaxed mind.

there is no danger, you can choose to come out of trance when  it
suits  you.   if you wish to just fall asleep, just give yourself
the suggestion that you will now fall asleep,  but  that  in  the
morning you will awaken fully refreshed, bursting with energy and
feeling much better for it.
------------------------------------------------------------

In a moment I  will  gradually  awaken   from   this   state   of
relaxation.

In future, I will find it easy to relax.  the next time I will be
able to relax, quicker,  and to a deeper level.

I will now bring this session of hypnosis to a  close.   remember
that   I  can  only be hypnotised if I wish it, and I know who is
hypnotising me.

I will awaken at the count of 5.

At the count of 5, I will awaken, feeling  completely   refreshed
and wide awake.  Beginning with the count of,

1.  I am feeling fine,  wonderful,  perfect.

2.  I am completely refreshed and awake.

3.  all the numbness and detachment is leaving my body.

4.  my eyes have opened. I can feel the  sensation  returning  to
every muscle and nerve in my body.

5.  fully alert and wide awake.

------------------------------------------------------------
NARRATIVE -NARRATIVE -NARRATIVE --NARRATIVE --NARRATIVE
------------------------------------------------------------

This was the  progressive  relaxation  method.  There  are  other
methods  which  attempt  to relax you by comparing how a stressed
muscle feels against one in its normal state.

This method methodically works through all the  muscles  in  your
body, clenching and unclenching them. Note that when you unclench
the muscle, the sense of  relaxation  is  overwhelming.  This  is
essentially a method of energy direction and if you hit a chakra,
things can get very weird indeed.

This is not really a relaxation method, so tread with caution  if
thats the path you choose.

anyhow I find visualisation is a much better and natural  way  to
relax.  you can do weird things like

        visualize that you have taps (fawcets) on parts  of  your
body,          visualize  that  you  are  opening them one by one
        visualize that they are oozing  a  yucky  substance,  and
this              represents  stress, imaging it flowing away and
being absorbed            by the ground.

enjoy and just relax


------------------------------------------------------------
               THE INSTANTANEOUS RELAXATION METHOD
------------------------------------------------------------


This one is for experienced self hypnotists. With this you should
be  able  to enter a trance within less than a second (with prac-
tice).

Choose a direction to stare in.

stare in that direction for a few seconds.

close your eyes and feel the difference  in  feeling.  Your  eyes
feel much more relaxed than when they were open. savor this feel-
ing and expand it as much as you can.

The feeling is so relaxing that you dont want to open your  eyes,
but  you  must try. The next time you open your eyes they will be
heavier and want to remain closed.

Open your eyes half as much as you did last time. stare for  half
the time.

close your eyes. The relaxation  is  so  soothing,  so  total  so
wonderful. your eyes are so relaxed. Your eyelids will be heavier
the next time you open your eyes and they will only open half  as
much  as  they  did this time. Savor this relaxing feeling for as
long as you are able.

Continue this process until you are unable  to  open  your  eyes,
despite  your  many attempts. when you are no longer able to open
your eyes, you are in trance.

maximize this relaxation, fee it flooding throughout your  entire
body,  washing  from your eyelids, through your eyes, head, neck,
body. entirely relaxed . In one split second,  your  entire  body
has totally relaxed.


------------------------------------------------------------
                            KEYWORDS
------------------------------------------------------------ give
your  self  a  post hypnotic suggestion. You may not think it has
any effect but you're wrong

for example

I will be able to enter a deeper state of hypnosis the next  time
if I think and whisper the word relax three times.

or I will relax when I visualize the word relax in my minds eye

-- 
Email: (JANET) : s_curtis@uwe.csd            
       (Inet)  : s_curtis@csd.uwe.ac.uk