Introduction

This file is a guide to sleep and induces a trance. There is nothing erotic about it. It does install a suggestion to help get to sleep quicker the next time you listen to this file, but nothing else. There is no wakener at the end, instead it drops you off to sleep.

Before you begin, drink some water, brush your teeth, set your alarm, plug your phone in, use the bathroom if you need to, and make your room dark and quiet. You can use headphones if you can sleep with them on, but it works just played into the room, as well.

If you get interrupted, just start it over. If anything is painful or uncomfortable, only do what is comfortable. The trance will work regardless.

Pause this and go and do those things now if you haven’t already.

All ready? Good.

Induction

Get all comfy and cozy. Take all the time you need to get comfy. Go ahead, shift around if you need to.

Comfy now? Good. Just listen to my voice as I speak. I’m going to help you relax and get into a nice wonderfully relaxing trance.

Just relax yourself now, and realize there’s nothing you really need to do. Close your eyes. You don’t need to move or speak. Take a couple of deep breaths for me…. in, and out… imagine that with each breath you take, you’re breathing out all the cares and anxieties of the day from your body, and replacing it with cool fresh oxygen… you can relax and allow whatever happens to happen.

I’m going to guide you through relaxing each part of your body so that you can relax even deeper. We’re going to start with your toes. They’re wonderfully relaxed right now, but we want them even more relaxed. Curl your toes as tightly as you can and hold them there. Notice the tension. It might even start to hurt a little. That’s a good sign, it means you’re pushing all of that stress out and once I tell you to relax your toes again, they’ll be so deeply relaxed. Relax your toes and feel how deeply relaxed they are, so much more than they were before. Good. That means it’s working.

Now focus on your calf muscles. Point your toes as far as you can. Feel the calf muscles in your lower legs engage. So tense. Maybe even burning a little. Good. Hold it tightly and imagine how nice it will feel when you can relax them again. How peaceful that will be. Now, relax again. Let your legs feel so relaxed like jelly. That’s good. It means you are relaxing very deeply.

Next, focus on your thigh muscles. Bend your knees and press your heels into the bed, or if you are on your side, press your heels into your butt. Feel the tenseness in your upper legs. Maybe it starts to burn a little bit? That’s a good sign. Keep pressing, tighter and tighter. Think of how good and relaxed it will be after I tell you to relax again. Now, relax your legs. Let them be wonderfully loose, relaxed, like putty. Good. You’re relaxing so well for me.

Now, focus on your butt. Clench it tightly. You might notice that it starts to ache. Hold it and feel the way your muscles feel. Feel them struggling, working so hard. And now relax it and feel how good it feels to relax again.

Now that your lower body is very relaxed, I’m going to guide you through relaxing your upper body.

Focus on your tummy. Tense it up for me. Tight. Make your core feel so tense. Hold it for me just a little longer. And now relax. Good.

Focus on your hands. Turn them into fists. So tight and tense. Feel the energy leaking out of them as you continue to tense them. You might feel them start to ache. That’s a good sign. Now, relax your hands. Feel how loose they feel now that they’re relaxed. They’re relaxed so much deeper now.

Now focus on your arms. Tense them up. So tight that they can’t move anywhere. You might notice they’re starting to burn. Keep them tense for me. Let them ache. Good. Now, relax them. Notice how relaxed they feel now. Good.

Now focus on your shoulders. Tighten them up, so tense, so tight. Make them as tense as you possibly can. Let them burn and ache. Think about how nice and relaxed they will feel once I tell you to relax them. Good. Now relax your shoulders. Let them drop and turn into a nice, relaxed putty.

Now your lower body is very relaxed and your upper body is very relaxed. Next I am going to help you relax your face, and here’s how I am going to do it. In a moment I’m going to have you scrunch up your face and hold it tightly, just like all of your other muscles, and then I’m going to count down and when I get to 1, I’m going to tell you to relax and sleep for me, and you’re going to drop into a nice, wonderful, relaxing trance.

Now, scrunch up your face tightly. As tight as you can. And hold it there. I’m going to count down from 5 to 1, and when I get to 1, I’m going to let you relax. Five… four… three… two… one… relax and sleep for me.

Hypnosis

In this trance, it’s just you and me, together. There is nothing else important. All of those thoughts and worries from the day are gone. They can’t bother you here. As you listen to my voice, you’ll notice that you feel tired, sleepy. If you drift off part-way through, that’s perfectly okay.

Every time you listen to this file, you will drop into this trance easier. You will fall asleep quicker. Until you start to drift off to sleep within seconds of starting the file.

Any thoughts that you still have, just acknowledge them, recognize that if they’re important, they’ll be there tomorrow, but you don’t need them right now. Notice they get fuzzy and hard to think about. Just let them go.

Notice your whole body feeling sleepy. Tired. Like it is a struggle to stay awake, even in this trance.

I’m going to count down and as I count down, we’re going to drift deeper. Further into the gentle darkness. I’m protecting you, so nothing bad can happen here.

Ten, drifting down… nine, deeper… eight, further away from wakefulness… seven, your senses starting to dull… six, peaceful darkness… five, so deep… four… three… two… one…

Here we are, deep in a trance, away from the rest of the world. Just you and I.

In a few moments, I’m going to count down again and send you off to sleep. And when you sleep, you’ll have pleasant dreams, though you may not remember them when you wake up. You’ll sleep soundly, safely, and when you wake up tomorrow, you’ll feel refreshed and ready for your day.

Now, I’m going to count down, and as I count down each number, you’ll feel twice as sleepy as before. You’ll feel like all you want to do is drift off to sleep. And that is what you will do. You do not have to wait until I get to the end.

Twenty, nineteen, eighteen, seventeen, sixteen,

fifteen, fourteen, thirteen, twelve, eleven,

ten, nine, eight, seven, six,

five, four, three, two, one.

go to sleep.