Find a nice,
Comfortable position to sit in.
While seated,
Find a focal point to stare at,
Like a small spot on the wall or an object in front of you.
Keep your gaze fixed on this item.
Breathe in.
Hold your breath.
Breathe out.
Breathe in.
Stare at that object in front of you.
And as you breathe out,
Feel your eyelids getting heavier.
Take your third breath in.
Looking at that object in front of you,
Start to feel the weight of your eyelids and exhale out.
I'll count from ten down to one.
And that'll take you into a deeper state of relaxation.
On ten,
You can rest your eyes and just listen to the sound of my voice.
Ten,
Your eyes are closed and you're starting to feel relaxed.
Eight.
Seven,
Deeply relaxed.
Six.
Five.
Four,
Deeply relaxed.
Three,
Deeper relaxed.
Two,
Deeply relaxed.
As you sit in this peaceful state,
Imagine yourself holding on to a blue balloon.
Your hand holds on to the string and you watch as the balloon floats in the air,
Gently swaying in the breeze.
As you breathe in,
Imagine the balloon gently expanding.
As you breathe out,
The balloon gently deflates.
Take a breath in.
Watch the balloon expand.
Exhale out and watch the balloon deflate.
Inhale.
Watch it expand.
Exhale.
Watch it deflate.
Feel the quality of your breath and how it expands the balloon.
Take a deep breath in.
Watch the balloon expand and exhale out.
Take a few more breaths and watch the balloon expand and deflate.
Next time you exhale,
Let the balloon stay inflated.
Once it's inflated to a size that you like,
Let the balloon go.
Watch the balloon fly away easily and gently,
Slowly.
Watch it disappear into the sky,
Growing smaller and smaller with each breath.
As you watch this balloon disappear,
Listen to the sound of my voice and trust that the following is true.
You are safe and protected.
You love and approve of yourself.
You welcome and trust the process of life.
Now repeat to yourself,
I am safe.
I am protected.
I love and approve of myself.
I trust the process of life.
I am safe.
I am protected.
I love and approve of myself.
I trust the process of life.
Know that you can access these truths anytime you feel activated.
I'm going to count from one up to five and then say fully alert.
As I do,
Bring yourself out of this deep relaxed state.
On five,
Open up your eyes.
You'll feel rested,
Refreshed and relaxed.
One,
Slowly,
Calmly,
Easily and gently begin to bring yourself out of hypnosis.
Two,
Take a deep breath in.
Each muscle and nerve in your body feels loose,
Limp and relaxed.
You feel wonderfully good.
Three,
You feel mentally alert,
Emotionally calm and serene,
Physically at ease and present in the moment.
Slowly move your feet,
Your hands,
Your fingers,
Your shoulders.
Breathe in deeply.
Four,
Your eyes begin to feel sparkling clear,
As if your face was bathed in cool spring water.
Five,
Eyes open,
You're fully alert.
Fill up your lungs,
Stretch and smile.
