You can start by taking a deep breath all the way in,
And as you exhale,
Just allow yourself to relax.
And you might want to pick out a spot on the ceiling,
A spot on the wall,
Somewhere high overhead,
And just focus your eyes on that spot until I ask you to close them,
And just a little while.
And you can take another deep breath all the way in,
And as you exhale,
Think the words calm and relaxed.
You're letting go from head to toe,
And take one more very deep breath,
Really filling up your lungs.
And as you slowly exhale,
Send a wave of relaxation from your head right down to your toes,
Thinking the words calm and relaxed.
Now breathing naturally and normally,
I'm going to count from five down to one,
And on or before the count of one,
Just let your eyes close down.
Starting with five,
Your eyelids are heavy,
Sleepy,
Drowsy,
Wanting to close.
Four,
The next time you blink,
Just feel that wave of relaxation washing over you.
Three,
Your eyes are closing down if they're not already closed.
Two,
Just let your eyes be closed.
Let your eyes be closed,
And notice how good it feels to have them closed.
Simply by closing your eyes,
You send a message to your mind that says,
This isn't really a time for your conscious mind to have to work hard.
This is a time for your inner conscious mind.
That part of your mind that knows a very peaceful,
Quiet place deep within you so well that it's already taking you there,
It's already happening.
As this part of your mind simply mixes with the sound of my voice,
Together with your own thoughts,
And circulates relaxation throughout your entire body.
Every easy breath you take just circulates that relaxation deeper and deeper.
Now focus on the area around your scalp,
Around your head.
Imagine each cell,
Muscle,
Fiber throughout your scalp and head area.
Simply letting go of any bits of tension they may have been holding.
And as they relax,
You may feel a slight subtle tingling there in your scalp.
That's the life force flowing through you,
Powerfully and dynamically.
Now allow that relaxation to come down over your face,
Into your jaw,
Around to the back of your neck,
And into your shoulders.
Allowing the muscles at the back of your neck and in your shoulders to become like a handful of loose rubber bands lying on top of a desk.
You're feeling good.
The sound of my voice just taking you deeper now.
Allowing that relaxation to spread on down.
Down over your shoulders,
Into your chest,
All throughout your back.
The muscles between the ribs themselves relaxing,
And your breathing is natural,
Easy,
So comfortable.
The entire upper half of your body feeling so good,
So relaxed.
And that thought takes you deeper as well.
Allowing that relaxation to spread on down,
Down through your abdomen,
Into your chin,
Into your hips,
Down through your pelvis,
And into your thighs.
Relaxing down through your knees,
Into your shins and calves.
Every muscle in your entire body loose,
Limp,
Relaxed.
Now place yourself at the top of a beautiful flight of stairs.
Choose to have these stairs head down to whatever safe,
Comfortable,
Serene place you would like.
It may be a place in your imagination,
Or a place you've been sometime in your life.
It may be a combination of both.
And perhaps,
This is a place where only you can go.
As you place your hand on the railing,
I count from 10 to 1.
Just feel and allow yourself to come down one step deeper with each count.
You're going 10 times deeper than you already are,
To an even deeper,
Healthier level of mind and body.
Holding on to the rail,
Starting down slowly now.
Take a deep breath all the way in.
And here we go.
Number 10.
Each nerve,
Muscle,
Fiber in your entire body loose,
Limp,
Relaxed,
Letting go.
Number 9.
A wave of relaxation spreading across your entire body.
Relaxing your mind,
As well as your body.
Letting any other thoughts float up into the air,
Like a balloon,
Passing by.
Number 6.
Each step you take leads you one step closer to authentic control in your life.
The deeper you go,
The more true control you have over your life.
Number 5.
You're halfway down now.
Number 4.
Drifting,
Floating on the sounds.
Deeper,
Deeper within.
Double that relaxation.
And 1.
Just let go.
Let go.
And allow yourself now to be in whatever beautiful,
Safe,
Peaceful place you have chosen at the bottom of those stairs.
Sense.
Imagine.
Experience,
In any way that comes to you,
This beautiful place of inner life.
As you enjoy this place,
Know that it is a place of powerful relaxation and powerful inner change.
A place where you are gently accessing your full potential.
Grounding you to this earth.
And reminding yourself that you can bring yourself back to this place of peaceful relaxation anytime you would like.
Just close your eyes and think the words calm and relaxed.
Then take a deep breath to access your inner calm.
In just a moment I will count from 1 to 5.
And at the count of 5 you will open your eyes,
Feeling refreshed,
Relaxed,
Rejuvenated.
Starting with 1,
Coming back slowly.
2,
Mind,
Body,
Spirit,
Fully coordinated.
3,
Just bringing your attention back into the room,
Back into your body,
Back to my voice.
4,
Moving through the evening with the greatest of ease.
Coming back further.
Wiggling your fingers and toes.
And 5,
Open your eyes,
Welcome back,
And stretch if you feel like it.
