Take some time to settle down.
Make yourself comfortable.
You can sit down or lie down.
It doesn't matter as long as you're comfortable.
Make sure your body is sitting or lying in a relaxed state.
Do a quick scan down across your face,
Down through the neck and shoulders and arms and hands and just let any unnecessary tension melt away.
Just let it melt away.
Let the muscles soften and loosen.
Then down through your chest and stomach and back.
Letting any of the muscles there relax and release.
Allowing any unnecessary tension to simply melt away.
Melt away.
And down through the legs,
The knees,
The calves,
The ankles,
The feet and toes.
Simply by allowing your awareness to move through those parts,
The muscles are switching off.
Let any unnecessary tension simply melt away.
If it feels comfortable,
If it feels natural,
Touch the tip of your tongue onto the roof of your mouth,
Just behind the teeth.
And as you do so,
You can become aware of the flow of your breath.
In and down.
Up and out.
In and down.
Up and out.
By bringing your awareness to the flow of your breathing,
You're starting to bring yourself back to the moment.
To this moment.
To now.
By bringing your awareness to your breathing and the flow in and down and up and out,
You're starting to relax.
Free exhalation.
Helping the muscles release and relax.
Just a little bit more.
If your mind wanders,
Just notice it.
Step back from your thoughts,
As if you're viewing them from a different position.
As you do this,
You take away some of their energy.
And the thoughts simply melt away,
Bringing you back to the moment.
Notice how still you have become.
How easy the procedure has been.
How gently you've allowed yourself to sink deeper.
Imagine that you're floating in a sea of energy.
Every part of you is connected energetically to everything outside you.
Imagine and sense that you can project your energy out in front of you.
With the help of your breathing,
Expand your energy out in front of you.
Through the clothes,
Through the walls,
Across over the countryside.
Imagine energy expanding out in front of you.
And holding that energy there.
Imagine the energy of your body expanding out behind you.
Through the clothes,
Through the walls,
Across the countryside.
Your energy expanding out infinitely in front of you and behind you.
As you relax deeper and deeper.
Imagine and sense your energy expanding out to the right of you.
Through your clothes,
Through the walls and onwards into the distance.
Your energy expanding.
Imagine and sense your energy expanding out to your left.
Through your clothes,
Through the walls and off into the distance.
Your energy expanded out in front of you.
Out behind you and now out on both sides.
That energy expansion begins to join up.
Just as if you're radiating an entire circle of energy out in all directions.
Imagine or sense that you're expanding your energy down below you.
Expanding through your feet,
Through the floor,
Through any foundations and down into the earth and beyond.
And that energy down.
Expand and sense your energy moving up above you.
From the top of your head up through the ceiling.
Through other rooms if they are through the roof and off into the sky and beyond.
Imagine your energy upwards.
Good.
Your energy is moving out of you in all directions like an expanding globe.
A sphere of energy out in front,
Out the back,
Out the sides,
Down through the ground,
Up through the sky.
Just as if you're floating in your own ocean of energy.
And allow every sensation that you sense to be a signal for you to drift deeper,
Deeper.
Allow every thought that you think to be a signal for you to drift deeper.
Imagine every sound that you hear is a signal for you to drift deeper.
Floating in an ocean of energy.
In this deeply relaxed state.
You can give suggestions to your unconscious mind.
You can also ask your unconscious mind for wisdom,
Insight,
Knowledge.
If there's something you'd like to achieve,
Imagine yourself writing it down now.
Imagine yourself writing down what you would like to achieve.
This is your time in physical and emotional relaxation to get in touch with your inner computer,
Your unconscious mind.
The part of you that knows the real you,
The part of you that already knows what to do in any situation and just how to do it.
The part of you that is wise,
The part of you that knows what's best for you.
This is your time now to instruct your inner computer.
Create a picture in your mind of what you'd like to achieve.
Use all your senses.
What are you wearing?
How are you holding yourself?
Who are you with?
How do you feel?
What do you hear?
You're giving your mind perfect instructions.
The sounds and tastes and feelings and emotions of you having achieved your goal.
You're doing wonderfully.
What else would you like to ask your unconscious mind?
Write it down.
Fold it up.
Store it away.
You may not get an answer immediately.
It may take a little while.
So look out for it after this recording.
Look out for coincidences.
Lyrics in a song that's being played.
A poster on the wall.
Your instructions may come in any of those.
Now if you choose to and the timing's right for you,
You can drift down into sleep now.
You can simply let go consciously and drift down into sleep.
Did you wish to return to full conscious awareness?
I'm speaking directly to you now.
Give your fingers a little bit of movement.
Your thumbs,
Your hands,
Your wrists.
Give your toes a little bit of movement.
Your toes,
Your feet,
Your heels,
Your ankles.
And gently stretch out your arms now.
Gently stretch out your legs.
Gently stretch out your back.
Take a nice gentle deep breath in.
And open your eyes.
Open your eyes.
And pull the bag,
Rest it and refresh it.
