Sleep Relaxation Scripts: Free Relaxation Scripts

These sleep relaxation scripts are specifically aimed to help you quickly and easily fall asleep.

The free relaxation scripts provided here allow you to learn to quickly and easily relax at home.

Your own voice can be particularly effective for inducing the relaxation response, because people often respond best to suggestions they provide themselves. You might find you are able to relax listening to your own voice better than listening to someone else's. Try it to find out!


If you enjoy these relaxation scripts, subscribe to Relaxation by Inner Health Studio podcast to hear scripts like these as a new relaxation download each week.

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Please Note:

Use relaxation audio and videos wisely. Do not watch or listen to relaxation materials while you need to be fully awake and alert (for example, when driving). Obviously this can be dangerous. Please use relaxation sessions only when safe to do so.

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Try these relaxation scripts to help you fall asleep:

Sleep Relaxation
Guided sleep relaxation is a natural sleep aid that will help you unwind and simply sleep. Listen to this relaxation script any time you need to drift easily into deep, healthy sleep.

Sleep Countdown
This sleep countdown is a guided relaxation script that will help you fall asleep. Focusing the mind allows you to decrease the thoughts that can interfere with falling asleep, and teach you how to allow thoughts to pass rather than dwelling on them and remaining alert.

Get Back to Sleep
Getting back to sleep can be difficult, especially for those who experience insomnia. Relaxation is how to sleep after waking up by relaxing your mind and body again. This relaxation script will help you to calm your thoughts and return your body to a sleepy, restful state.

Lucid Dreaming: Rewriting the End of a Nightmare
This relaxation script is a lucid dreaming exercise for rewriting the end of a nightmare. Being lucid while dreaming means that you can influence the dream.

Relaxation for Taking a Nap
This relaxation is for calming the mind and falling asleep for a short sleep or for taking a nap. It can help you to get restful sleep when you will not be sleeping for very long.

Water Meditation: Trusting the People Who Do Medical Procedures
Written by Diana. This story is an imagination journey about a main character who helps you relax and overcome fear of medical procedures. Specifically this story is about the fear of needles.

Body Scan Sleep Relaxation
This body scan sleep relaxation uses a variety of relaxation techniques to help calm the mind and body and drift off to sleep.

Get Rid of Nightmares
Many people experience night terrors and struggle with how to get rid of nightmares. This relaxation script uses guided imagery and visualization to help return your mind to a peaceful, restful state free of fear after experiencing a nightmare. Available on CD!

If you would like to hear sleep relaxation scripts like these, listen to free sleep relaxation audio here.

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