This recording is designed to guide you down into a state of deep physical and emotional relaxation.
Therefore you should never use this recording whilst driving a car or operating machinery.
You may also benefit from using headphones whilst listening to this recording.
Take a little bit of time now to make yourself comfortable,
Either sitting or lying down,
As long as you're comfortable.
And close your eyes.
Allow your eyes to close and remain comfortably closed.
Become aware of your breathing.
The flow in and out.
In and down.
Up and out.
If it feels comfortable and natural,
Touch the tip of your tongue onto the roof of your mouth,
Just behind the teeth.
And notice the flow in and down and up and out.
You may notice a difference in the temperature of the out-breath and the in-breath.
And if it feels comfortable and natural,
Take your breathing deeper within you.
Take your breathing down into the belly,
Into the stomach,
Into the diaphragm.
Don't force it,
Simply allow it to happen.
Allow the stomach to rise a little as you breathe in.
And to fall a little as you breathe out.
This is a very natural form of breathing.
This diaphragmatic breathing,
This belly breathing,
Relaxes you,
Grounds you,
Centres you,
Takes you deeper relaxed.
Notice how as you exhale,
You relax a little more.
How every time you breathe out,
Your muscles relax just a little more.
They release and they relax.
They soften and loosen as you breathe out.
Notice how relaxed you've become,
Even in this short period of time.
How simple,
How easy,
How gentle that procedure has been.
As you drift deeper down into relaxation,
Into comfort and stillness,
You can wonder how deeply relaxed you're going to become during this recording.
And you know,
It doesn't really matter.
Simply allow it to happen.
Notice it happening.
As you relax your cares and your worries,
Simply melt away.
Nothing matters in this moment,
Except your relaxation.
You're allowing this special time for yourself,
To relax and unwind completely.
So let's focus now on different parts of your body.
Become aware of your forehead,
And relax and release the muscles in the forehead.
The eyes,
The cheeks,
The mouth and the tongue,
The jaw.
Give your jaw a little wiggle,
And let it relax.
The neck,
The shoulders,
Loosen your shoulders.
The arms,
Down through the arms,
Down through the elbows,
Down through the wrists,
Down into the hands and fingers and thumbs.
Relaxed.
Soft.
Relax your back.
Soften and release all the muscles of your back.
And your stomach.
Relax and release your stomach muscles.
And now your thighs.
Your calves.
Your hips.
Your ankles.
Your toes.
Soft and loose.
Released and relaxed.
Your breathing is slow.
Your mind is calm and clear.
And as you continue to relax,
You begin to feel a little heavier.
The muscles are losing their everyday natural tension.
And as the muscles release and relax and get heavier,
So you drift deeper down into relaxation.
Safe and secure.
Calm and content.
Allow every thought that you think to be a signal for you to drift deeper,
Relax.
You allow each sound that you hear to be a signal for you to drift ever deeper,
Relax.
You allow every feeling that you feel to be a signal for you to drift deeper,
Relax.
As your mind becomes calmer and clearer,
Your body becomes more relaxed.
And as your body relaxes,
Your mind relaxes.
And as your mind relaxes,
Your body relaxes.
You may be curious to find out how relaxed you become.
And it doesn't matter.
Simply allow it to happen.
As you drift deeper.
And heavier.
And slower.
As you drift deeper into relaxation,
Your mind opens to positive suggestions.
Your unconscious mind will always protect you.
Your unconscious mind will only accept suggestions that are positive and healthy and beneficial.
And in this deep state of relaxation,
Your mind has become so open and so receptive to what I say that these positive,
Healthy suggestions now sink deeply into your unconscious mind.
And the sound of my voice helps you to drift deeper and deeper down into relaxation.
Down into heaviness.
Down into trance.
Deeper and deeper down.
I want you to realise that the way that you think has a profound effect on the way you feel.
Both physically and emotionally.
You are deciding right now.
In this very moment.
Right here.
That you're no longer going to be controlled by day to day stress.
You are now more and more relaxed in every part of your life.
And as you regain control and become more and more relaxed.
And it seems more and more natural.
You're able to concentrate better.
And focus better.
When working.
Or socialising.
You now find that you have less and less discomfort about stressful situations.
Because of your increased level of competence.
Because you are now much more relaxed in decision making.
And much more relaxed in life.
Making you more effective at everything that you do.
You're confident that you can overcome any mental or physical obstacle.
That you are in control.
You find that you're less and less concerned about things.
About everyday things.
Because you are more relaxed.
And you now know that using your mental energies on solutions.
Rather than problems.
Is the key.
You're becoming more and more relaxed with each word that I say.
You're handling everyday stress with a cool,
Calm head.
With a clarity of thought.
You are focusing on solutions for handling stress.
You can do anything that you put your mind to.
You are in control.
As you decide to reduce stress everyday.
As you decide to become more relaxed each day.
You become more effective.
You decide that you're going to strengthen yourself through gentle exercise and proper diet.
You find new ways to reduce discomfort and unease.
By taking more and more control of yourself physically.
You now treat your body with respect.
As you continue learning to relax.
You find that you're more effective.
And productive at your work.
And much more relaxed when socializing.
You know that as you become and as you remain a more relaxed individual.
You're able to live a longer,
Happier life.
Being more relaxed you're able to concentrate better.
And focus easier.
Whether working or socializing.
You're now able to plan your day wisely.
To manage your time more effectively.
To make a list each day for things you need to accomplish.
You're able to release negative emotions and feelings.
In a more positive manner.
From this moment on.
Should you feel a stressful situation arising.
You simply take a long,
Slow,
Deep breath.
And as you exhale.
You're able to handle the situation.
With a calmness.
With a concentration.
And with a focus.
That is so much more beneficial to you.
One long,
Slow,
Deep breath.
One gentle exhalation.
And you relax.
You handle the situation with a calm,
Clear head.
And so.
If there's an area in your life that is causing you unease.
Or discomfort.
You are now able to focus on solving this problem.
This challenge.
With clarity of thought.
With eloquence of speech.
With a cool,
Calm head.
With just the right amount of normal adrenaline.
With greater focus and concentration.
Handling the situation with a smile.
With confidence and resolve.
You are in control.
You can do anything you put your mind to.
You are a more relaxed and confident individual.
Feeling happier.
And life seems simpler.
Easier.
More natural.
For you are more relaxed.
More in control.
More centered and balanced in every way.
And as you continue to listen to this recording.
These positive,
Beneficial and healthy suggestions sink deeper.
They change the way you think,
Act,
Feel,
React and behave.
In a positive,
Natural way.
For you are in control.
You are always in control.
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're 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.
Wide awake.
Fully wide awake.
