This recording will guide you down into a state of deep physical and emotional relaxation.
You'll never play this recording if you're driving or operating machinery.
Get ready now to relax your body and relax your mind.
Settle down into a comfortable position,
Either sitting or lying down.
Close your eyes.
Allow your eyes to just gently close.
Notice how you're feeling right now.
Don't try to change anything.
Just notice how you feel.
Do a little scan down through your body now.
Becoming aware of any areas of tension.
Where is your body feeling a little tense at the moment?
Where in your body is most relaxed?
Become aware of any areas of relaxation.
And allow the areas of relaxation to slowly expand,
To become larger.
Become aware of your breathing.
Simply notice your breathing.
Don't change your breathing in any way.
Imagine breathing in relaxation.
And breathing out tension.
Imagine breathing in relaxation.
And breathing out tension.
Allow yourself to become a little more relaxed with each out-breath.
Each out-breath is taking you a little deeper and deeper relaxed.
Notice on any areas of tension in your body,
And allow your breath to move to those areas.
Imagine your breathing moving to those areas.
Allow your inhalation to draw in relaxation and comfort.
And as you exhale,
Imagine any discomfort melting away,
Melting away from each area of tension.
Allow your inhalation to draw in relaxation and comfort.
And as you exhale,
Imagine any discomfort simply melting away from each area of tension,
Leaving your body.
And a few moments allowing your breathing to take you deeper,
Deeper relaxed.
Feel your body and mind becoming relaxed.
Calm.
Still.
Tranquil.
Peaceful.
Deeply relaxed and calm.
In a few moments I'm going to ask you to imagine certain things.
Don't try too hard.
Whatever you experience is perfect for you here in this moment.
Imagine that you're at the stop of a staircase.
At the bottom of the staircase is a place of safety,
Security,
Peace,
Calm and relaxation.
Notice how you're feeling right now at the top of the staircase.
Imagine taking a single slow step down the staircase.
One single step closer to relaxation.
Take each single slow step down as you exhale.
Each slow step takes you down towards deeper relaxation.
Down,
Down to that wonderful,
Peaceful place of calm and relaxation.
Picture yourself.
Imagine yourself going slowly down the stairs.
One slow step at a time.
Moving down,
Step by step at your own pace.
Feeling more deeply relaxed with each step you take.
Take another step down.
And another.
More deeply relaxed with each step.
You may become a little drowsier as you get closer and closer to the bottom of the stairs.
And that's okay.
Allow your mind to drift and your body to relax.
Heavy,
Relaxed and comfortable.
Moving down the stairs now.
Down,
Down.
Almost to the bottom now.
When you reach the bottom,
You will be wonderfully,
Naturally,
Deeply relaxed.
Take the last few steps down now.
The last few steps down to the bottom of the stairs.
Reaching the bottom now.
A state of calmness,
Peace and relaxation.
Feeling wonderfully peaceful and relaxed.
This is a place where you feel completely at peace,
Safe and secure.
It may be a place you have been in real life.
It may be somewhere you have seen.
Or it may be completely imaginary.
It's entirely up to you.
Allow your mind to picture this place.
Where you feel happy and calm.
Create the details about this place in your mind.
Use all your senses.
The sights,
The sounds,
The smells.
Imagine how you feel physically.
You're comfortable enjoying this sense of peace and relaxation.
Enjoy the way that this place makes you feel.
You feel calm and safe here,
At peace with yourself.
This peaceful place,
This safe place,
Deep within you,
Is where you can build your positivity and your self-esteem.
In a few moments,
I'm offering suggestions to your unconscious mind.
Your unconscious mind will only accept these suggestions when they're recognised to be healthy,
Beneficial and positive.
But when your unconscious mind recognises any of the following suggestions to be healthy,
Beneficial and positive,
It accepts them gladly,
Allowing them to become part of you.
Imagine all of the following statements are true for you,
Right here,
Right now in this very moment.
Repeat each statement in your mind with certainty,
With conviction,
With energy.
Leave each statement to be true for you,
And your unconscious mind will accept these positive words and allow them to become part of you,
Part of your inner world,
Part of your inner realities.
Changing the way you think,
Feel,
Act,
React and behave in a positive,
Beneficial manner.
No matter where you are,
No matter who you're with,
No matter what you're doing,
No matter how you're feeling.
Repeat each statement in your mind with certainty,
With conviction,
With energy.
So let's begin.
I am at peace with myself.
I appreciate myself.
I value myself.
I allow myself to relax.
I allow myself to recharge.
I choose to be happy.
I choose to be positive.
I look forward to the future.
And I enjoy the present moment.
I feel wonderful about who I am.
I accept the person that I am.
I accept my flaws,
And I accept my strengths.
I am getting stronger every day.
I have many resources that I can call on.
I have many skills that I can call on.
I have many abilities that I can call on.
I now see what used to be problems as challenges for me to overcome.
My best keeps getting better.
I am growing each day.
I enjoy being who I am.
I love myself as I am.
I feel secure in who I am.
I am unique.
I see the positivity in every moment.
I take time for myself.
I allow myself to experience and express emotions,
Both negative and positive.
I allow negative emotions to pass easily and effortlessly.
I focus on positivity.
I find it easy to remain positive.
My body is healthy.
I have enough energy to accomplish all I want to.
I am in control.
Return now to your peaceful place.
Allow yourself to feel calm and relaxed.
And I want you to know that you can return here to this peaceful place in your imagination anytime you relax,
Anytime you use this recording,
Anytime that you are falling asleep.
And you feel calm,
Positive,
Comfortable and safe.
And because your unconscious mind has recognized these suggestions to be positive and healthy and beneficial,
They are now part of your everyday life,
Part of your inner resources.
You are now in control.
Driven,
Determined,
Positive,
Motivated,
Energized,
Happy.
And as each minute of each day,
Of each week,
Of each month goes by,
You are becoming more positive,
More optimistic,
More driven and determined.
And life seems simpler,
Easier and happier and more satisfying.
Signing to you.
As we near the end of this recording,
In a few moments in time you'll hear me count up from 1 to 10.
With each ascending number between 1 and 10 you become a little bit more aware and alert and awake.
At 5 wiggle your fingers and toes.
At 8 gently open your eyes and at 10 you are fully back in the room,
Fully awake and fully alert and fully aware.
Bringing back a sense of accomplishment and achievement,
New resources and skills and abilities.
And bringing back a sense of well-being,
A deep and long-lasting sense of well-being all over.
So at 5,
Fingers and toes.
At 8,
Gently open your eyes and at 10,
Fully awake,
Aware and alert.
So ready.
1,
2,
3,
Waking up.
4,
5,
Wiggle your fingers and toes.
6,
Waking up.
7,
8,
Open your eyes.
Gently open your eyes.
9,
10,
Wide awake.
8,
Awake.
10,
10,
Wide awake.
