Begin by taking a deep breath and hold it for five seconds.
Exhale and relax.
Take another deep breath as deep as you can and hold it.
Count to five.
As you exhale just imagine blowing out all of your stress and take a deep breath in and hold it.
And as you exhale blow out any stress you've been holding on to saying to yourself,
Relax now.
This is your new solution to stress.
Whenever you become stressed in the future you simply take three fully in and deep breaths.
Holding it at the top of the inhalation for five seconds and then when you exhale blow out any and all of the stresses that you feel.
On the third breath as you exhale you simply say to yourself,
Relax now.
Begin by slowly blinking your eyes and with each number I say blink once.
Nine,
Eight,
Seven,
Six,
Five,
Four,
Three,
And zero.
Allow your eyes to gently close and when you do this feel a wave of relaxation sweep over you.
Now I invite you to focus on the sensations at the top of your head.
Just notice how the very top of your head feels and now let your focus move down to your eyes.
Just notice how your eyes feel and ask them to relax even more.
The little movement in your eyes is called rapid eye movement and is completely normal.
These small eye movements allow for you to feel calm.
Now notice how the back of your head feels against the surface that it is touching.
How heavy does your head feel right now?
Let your focus move to your nose and feel the slight sensations of the air moving in and out with your breath.
When you breathe in imagine that you are being filled with calmness and when you breathe out imagine your body feels heavy and deeply relaxed.
Very good.
Now focus on your ears.
Notice how they feel and what they hear around you.
Try to hear every single noise.
When sound comes into your ears they act as little waves of relaxation taking you in even deeper.
Notice the sound of my voice and how soothing it is.
Notice the sound of my voice and follow it.
From here forward you can only hear my voice guiding you.
All other sounds passing through only take you deeper into a state of relaxation.
Now focus on your mouth.
How does it feel and what do you notice?
Can you sense the flavor of something you recently tasted?
Perhaps you can imagine biting into a fresh slice of lemon and notice how your mouth waters.
Now move your focus down to your neck and notice if there's any tension and then just ask it to release a little more.
Notice how your neck feels and just feel all of the sensations in your neck.
Now focus on your shoulders and move your attention slowly going down each arm down all the way to each fingertip.
What are your fingertips touching right now?
Feel the sensations on your fingertips.
Very nice.
And now allow your focus to go to your chest relaxing in this area as well as your upper back and if you notice any tension just ask it nicely to release just a little.
Now imagine you were focusing on your heart and feeling it beat strongly supporting you.
Relax your heart and notice how good it feels to do so.
And now focus on your lungs.
Feel them gently expanding and contracting within your breath delivering oxygen to your body.
And now allow your focus to move down your vital organs and digestive system.
Notice your belly and how it feels.
Just observe it working and digesting effortlessly for you.
Now notice your lower back and how it is pressing against the surface you are on.
And if you feel any tension just say please relax just a little more.
Focus now on your pelvis and hips and notice any sensation you are having there.
This takes you even deeper into a state of relaxation allowing your focus to move down each leg now slowly relaxing those as well.
Your legs have been taking you so many places over the years and they deserve to fully relax.
Notice this wonderful wave of relaxation moving down to your knees and down to your legs all the way down to your feet and the very tip of each toe.
Now that you've relaxed your body so well I'm going to count down from ten and with each descending number your conscious mind will relax even more so letting go of any beliefs that hold you back from your goal.
Imagine that you're standing at the top of a set of stairs and when I begin counting you walk down the stairs.
Okay ten,
Nine,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One and zero.
And it's natural that your conscious mind is giving less and less importance to the words that I'm saying allowing your subconscious mind to be present now.
From now on you choose to be relaxed,
You choose to be calm,
You choose to be in control of all you do because your health is very important to you.
Remember that it is natural for you to be happy and healthy.
Now hear yourself saying each day in every way I get better and better.
In order to make change I challenge myself.
When I have a negative thought I acknowledge that I feel this way and then I release it.
When another negative thought arises I catch it quickly and I say with confidence I acknowledge that part of me feels this way but this thought does not help me right now.
Whenever I am presented with feelings of stress I know my breath is there to soothe me and guide me into relaxation.
Every single day I become more aware of all the good things going on in my community and in the world around me.
When I feel that darkness is surrounding me I know that the way to see light is to take three deep breaths,
Relaxing my mind and body by doing so.
Each day in every way I get better and better.
In order to make great change I challenge my thoughts.
From now on I challenge every single negative and unproductive thought that arises.
Whenever you find yourself having negative unproductive thoughts you will immediately say yourself the word stop and as soon as you say the word stop you'll find that the negative thoughts you were having will just disappear.
This gives you the opportunity to start a new positive thought process.
Notice how you feel right now and take great note of exactly how you feel right now in this very moment.
Good now we're going to come back to conscious awareness bringing back everything that you learned today for the better.
One,
Slowly coming back to the present moment.
Two,
Three,
Four,
Feeling fresh new energy coming in as you breathe.
Five,
Six,
Seven,
Bringing back all that you have learned today.
Eight,
Nine,
Almost there,
And ten.
Welcome back.
