A General Hypnotic Induction (Pmr)

Physical Muscle Relaxation – ‘PMR’
(Hypnotic Induction)

All right, you just make yourself comfortable and close your eyes when you are ready to do so…. You may want to close them now or in a moment or two…...You are in a safe, secure place and you are in complete control….. now I want you to relax in the chair….. as you relax into the chair just separate your hands and let them lie loosely in your lap....... or by your sides if that's more comfortable for you....... it's better if your legs are uncrossed....... but it doesn't matter…..you can place them wherever you like..…. if you feel you need to move just slightly, now and again you can......... You don't have to be absolutely still....... just be comfortable and relax your whole body.......you can feel your feet on the floor and your whole weight in the seat of the chair…… you are feeling very comfortable indeed…very comfortable, relaxed and safe….. now I want you to take a deep breath and hold it for a moment before breathing out slowly....... just allowing your whole body to relax as you breathe out… let your arms and legs relax further as you breathe in …. and out…..let your whole body relax further as you breathe in…….and out….your eye lids are feeling heavier ....... they feel heavy as if they have little weights holding them shut…… you are able to open them at any time you wish but I want you to keep them closed until I tell you to open them a little later on…... and as you relax further I want you to keep listening quietly to the sound of my voice....... you'll be aware of other sounds around you ........ sounds inside, sounds from outside, maybe passing traffic....... but these won't disturb you....... in fact, they'll help to relax you, because just for now the world outside is absolutely unimportant to you....... the only sound you're interested in is the sound of my voice....... and while you're listening to the sound of my voice, I want you to concentrate for a moment on your breathing.......