Please make yourself comfortable and when you're ready,
Let's begin with your breathing.
I'd like for you to take some long,
Slow,
Deep breaths,
Filling your lungs with air,
Holding that breath for the mental count of three.
And as you slowly exhale all the air from your mouth,
Just think in your mind the words Deeply,
Deeply,
Deeply relax.
So let's begin.
Breathe in.
Hold for three.
And breathe out.
Hold for three.
And breathe out.
Breathe in.
Hold for three.
And breathe out.
And as you breathe in,
Imagine that you're breathing in air.
You're breathing in calmness and relaxation.
And as you breathe out,
Just start to breathe away any tension,
Anxiety,
Or worries that you may have.
And feel your body starting to relax.
And relaxing the eyes.
Those tiny muscles around the eyes.
Let them relax.
Just let go.
And if they're not already closed,
You may like to gently close them now.
Just noticing that comfortable feeling around the eyelids.
Perhaps even a slight fluttering there.
As it takes no effort at all to allow them to just close.
As there's nothing for you to do right now,
But relax.
And it's a wonderful feeling to know that there's nothing of any importance for you to do.
Nobody wants anything.
Nobody needs anything.
There's no place to go right now.
Nothing to do but relax and let go.
Relax and let go.
And enjoy the wonderful feeling that's growing and developing deep within you now.
Relax.
Let go.
And become aware of the position of your body resting there.
The temperature of the air on the skin of your hands.
And any other uncovered areas of your body.
And be aware of the surface beneath you.
And just let yourself think how your awareness doesn't end there.
But goes all the way down.
Deep,
Deep down.
Into the very center of the earth.
Just trust in the sound of my voice.
And relax.
Allow my voice to enter your mind and take you deeper and deeper.
Into a wonderful place deep within you.
I'd like you to count slowly backwards in your mind.
Count backwards from 100.
And after each number,
Think in your mind the words.
Deeply,
Deeply,
Deeply relax.
And as you think those words in your mind,
You find that you become deeply,
Deeply,
Deeply relaxed.
So just count slowly backwards in your mind.
And any time you lose count or lose track,
Just start again at 100.
Any time you lose count,
Just start again at 100.
And whilst you're counting backwards with a conscious thinking mind,
I'm going to be talking to the deepest part of you.
And you don't even need to listen to me,
Because your unconscious mind hears everything that it needs to hear.
So don't forget,
Any time you lose count,
Just start again at 100.
And allow my voice to enter into the very deepest part of your mind.
That wonderful place where those important changes in your life are already beginning to take place.
And my words can become your thoughts.
And your thoughts can generate a wonderful new way of being,
And feeling,
And thinking for you.
But just for now,
Keep your mind focused on those numbers counting slowly backwards from 100.
Deeply,
Deeply,
Deeply relaxed.
99.
Deeply,
Deeply,
Deeply relaxed.
And I want you to take your awareness once more down to your feet and imagine a sensation of warmth and heaviness flowing in through the toes and into the feet.
And feel that comfortable,
Warm,
Heavy feeling flowing in through the toes and into the feet.
And allow that feeling to spread over the heels and into the ankles all the way up into the lower legs over the knees and into the upper legs until both the left and the right leg become deeply,
Deeply,
Deeply relaxed.
And allow that relaxing feeling to flow up now into the hips and the thighs into the pelvic area relaxing the pelvis and feel the relaxing feeling flowing into the stomach and back relaxing the tummy and all the muscles there now relax the chest and the shoulders especially the shoulders just let them feel now take that relaxing feeling over the shoulders and into the back and relax the two big muscles there one on either side of the spine then move the relaxation back to the shoulders and allow it to flow all the way down the arms into the wrists notice and there may also be a tingling sensation there a tingling sensation in the palm of the hand spread up into the face let all of the facial muscles relax the tiny muscles feel smooth and soft and the cheeks feel flat and relaxed you are so relaxed so peaceful and calm drifting floating and floating just fading drifting into a sound and restful sleep just drift into a restful sleep your body relax as you sink deeper and deeper down into sleep deep restful sleep good night
