Hello. I'm Dr Emma Gray, and I'm a psychologist and hypnotherapist.
Welcome to this hypnotherapy for sleep. Now, I recently did a hypnotherapy for sleep
session. But, in that, I used an ASMR whispering voice. But, for some people, a soft-spoken
voice, triggers a stronger ASMR. And because ASMR triggers the release of the brain chemical,
'melatonin', which is important in the initiation and quality of sleep, this particular video
might be better for some people, in helping them to get a good night's sleep.
If you're interested and haven't seen before my previous video, you can watch it, here.
And there's always the option, of course, to listen to both and to see which works best
for you. Okay, so, we're going to begin this particular
hypnosis with a visual induction. Now, the thing to keep in mind about hypnosis—and
this is important, particularly if you've not experienced much hypnosis before—is
that you are completely in control at all times. Hypnosis is really a deep form of relaxation
that allows us to speak directly to our subconscious mind, which is much more open to suggestions
and ideas than our conscious mind—there are far less defences there.
But, at any time during the hypnosis, you can simply open your eyes, and you will be
back here, completely in control. So there is nothing to be afraid of. This should be
an enjoyable and relaxing experience, but one that you're in control of.
Okay, so, we're going to begin with a relaxation exercise that will prime your mind and body
for the hypnosis, and then we'll move on to the hypnosis, which is specifically to help
you to get a good night's sleep—deep and restful—from which you will wake fully rested
and ready to face your day. Okay, so, I'd like you to get comfortable
on your bed, and just begin to focus on the flame here. Okay. Draw all of your attention
to it. And you are aware of other things, other sounds and stimuli around you, but they
begin to fade into the background as all of your focus is drawn to the flame of the candle.
And as you gaze into the flame, you will notice your eyes beginning to feel tired, your eyelids
heavy. It's a pleasant feeling. You know that you have nothing else to do today, but rest,
and eventually sleep. Continue looking at the flame. I'm going to count backwards now,
from five to one, at which point you can close your eyes.
Okay. Five... Four... Three... Two... And one...
Close your eyes. And sink back onto your bed—into your pillow.
And I want you to begin breathing deeply and slowly. Good.
Before you let go completely and go into a deep hypnotic state, just let yourself listen
carefully to everything that I say to you. It's going to happen automatically, so you
don't need to think about that now. The muscles in and around your eyes will relax all by
themselves as you continue breathing—easily, more freely. Without thinking about it, you
will soon enter a deep, peaceful, hypnotic trance without any effort at all. There is
nothing important for your conscious mind to do. There is nothing really important,
except the activities of your subconscious mind, and that can be just as automatic as
dreaming—and you know how easily you can forget your dreams when you awake.
You're responding very well. Without noticing it, you have already altered your rate of
breathing—you are breathing much more easily and freely. And you are revealing signs that
indicate you are beginning to drift into a hypnotic trance. You can really enjoy relaxing
more and more. And your subconscious mind will listen to each word that I say. And it
becomes less and less important for you to consciously listen to my voice. Your subconscious
mind can hear even if I whisper. You are continuing to drift into a more detached
state. As you examine privately, in your own mind, secrets, feelings, sensations, and behaviour,
you didn't know you had. And, at the same time, letting go completely, your own mind
is solving that problem at your own pace. Just as rapidly as it feels you are ready,
you continue becoming more relaxed and comfortable as you sit there with your eyes closed, as
you experience that deepening comfort. You don't have to move, or talk, or let anything
bother you, your own inner mind can respond automatically to everything I tell you, and
you will be pleasantly surprised with your continuous progress.
You are getting much closer to a deep, hypnotic trance. And you are beginning to realise that
you don't care whether or not you are going into a deep trance. Being in this peaceful
state enables you to experience the comfort of the hypnotic trance. Being hypnotised is
always a very enjoyable, very pleasant, calm, peaceful, completely relaxing experience;
it seems natural to include hypnosis in your future.
Every time I hypnotise you, it keeps becoming more enjoyable, and you continue experiencing
more benefits, so you will really enjoy having me hypnotise you. You will always enjoy the
sensations of comfort, peacefulness, and calmness. All the other sensations that come automatically
from this wonderful experience, you will enjoy too. You will be really happy that you decided
to have me hypnotise you, as you continue experiencing progressive understanding on
your part. You are learning something about yourself. You are developing your own techniques
of therapy, without knowing you are developing them, you can have it as a surprise sooner
or later, a very pleasant surprise. Now, imagine yourself in a place you like
very much—by a lake, or an ocean, perhaps you are floating gently on a sailboat, on
a peaceful lake, on a warm summer day. You are continuing to relax even more now, and
you continue becoming more comfortable. This is your own world that you like very much.
And you are going to find that any time you want to spend a few minutes by yourself relaxing
and feeling comfortable and serene, you can automatically go back to this feeling you
are experiencing now. You can put yourself into this world any time you like. There are
times when you will want this serene feeling, and it is yours whenever you want it.
Continue enjoying this pleasant experience as your subconscious mind is receiving everything
I tell you. And you will be pleased, the way you automatically respond to everything that
I say. Now, imagine you are on an escalator, an escalator
that runs down the centre of a very large department store, one upon which you are able
to stand and gradually descend from floor to floor. Imagine you are stepping onto the
escalator on the very top floor of the department store—and, as it happens, the very busiest
floor of the department store. Notice the hustle and bustle of the busy shoppers as
the escalator slowly descends downwards towards the next level. And, as it glides downwards,
you feel yourself relaxing further, descending with the escalator, into a deeper hypnotic
trance, floating effortlessly towards a relaxation so complete and comfortable that your mind
and body will simply dissolve into a restful sleep.
As you pass through to the next floor, notice that it is slightly less busy than the previous
level. The noise level has softened slightly, there are slightly less people, moving with
slightly less urgency—a slower, more gentle pace. Notice the motion of the escalator,
gliding slowly and smoothly downwards. Notice how your mind slows and calms with this motion—how
it begins to drift, softly towards a restful sleep. As the escalator glides through to
the next level, which is once again quieter still, you see only a handful of people moving
quietly about their business, in no hurry—calmly, mindfully. Watching their gentle, mindful
movements calms you further still. As the escalator glides slowly to the next
floor, you notice that your awareness is beginning to drift—a sign that a peaceful, restful
sleep is approaching, a sleep that will last all night long, and from which you will awake
fully refreshed and ready to start your day. Allow your mind to float gently away from
awareness and toward sleep, towards a state in which you can fully let go of your day,
your consciousness, and everything else, apart from rest, relaxation, and complete peace.
Now, you will see the end of the escalator approaching—your journey toward sleep is
about to end. At the end of the escalator is the biggest, softest, most comfortable
bed waiting just for you, to hold you safe, warm, and peacefully, until morning. Step
off the escalator now, and fall gently onto the bed, allow yourself to drift off to sleep,
knowing that this will be the most restful and refreshing sleep you have ever experienced.