Hi,
This is Andrew Johnson.
It's time to relax.
Take some time to sit or lie down.
Make yourself comfortable.
And allow your eyes to close.
That's right.
I'd like you to start with some stretches.
Gently stretch your arms and hands.
Hold it.
Hold it.
And relax.
Gently stretch your legs and feet.
Hold it.
Hold it.
And relax.
Gently stretch your neck and shoulders.
Hold it.
Hold it.
And relax.
Gently stretch all the way down your back.
Hold it.
Hold it.
And relax.
And now gently stretch every part of your body.
Hold it.
Hold it.
And relax.
Good.
It's time to drift down into a lovely,
Natural state of relaxation.
Don't try to make yourself relax.
Just let it happen.
Allow yourself to simply drift down.
Become aware of your breath.
Notice the flow of air in and out.
If it feels natural,
Take your breathing down a little deeper.
A little deeper down.
This slightly slower,
Slightly deeper breathing is allowing your body to continue relaxing at its own pace.
Notice how as you exhale,
Your body seems to relax a little more.
With every out-breath,
Your body is sinking deeper and deeper into relaxation and heaviness.
Take a few moments to follow the flow of your breath in and out and allow each out-breath to take you a little deeper down,
Relaxed.
Notice how relaxed you have become and how easy the procedure has been.
You can be curious as to how deeply relaxed you're going to become during this session.
And it doesn't really matter,
Of course.
Just allow yourself to drift deeper at the pace that is right for you.
As the mind relaxes,
The body relaxes.
And as the body relaxes,
The mind relaxes.
So if your mind wanders at any point,
Simply allow it to.
You may notice the background music.
You may notice everyday sounds.
You may just be aware of the rhythmic flow of your breath and the sound of my voice.
No matter what you're aware of,
Your unconscious mind is still aware of everything that's being said.
Aware of all relaxation suggestions,
Aware of all positive suggestions.
If at any time you wish to move,
Just move.
If at any time you wish to stretch,
Just stretch.
If at any time you wish to yawn,
Just yawn.
Soon I'm going to count down from ten to one.
With each descending number between ten and one,
Allow yourself to drift ten percent deeper.
Just ten percent deeper with each slow descending number.
Each descending number will help you drift down a little deeper into the level of relaxation that's just perfect for you here today.
So ready.
Ten.
As you drift deeper and deeper,
Your arms and hands are becoming heavier and heavier.
Nine.
As you drift deeper and deeper,
Your legs and feet are becoming heavier and heavier.
Eight.
As you drift deeper and deeper,
Your entire body is becoming heavier and heavier.
Seven.
All the muscles in your face are releasing and relaxing.
Six.
Your stomach muscles are releasing and relaxing.
Five.
It's nice to know that there's nothing for you to do except relax.
Four.
Isn't it nice to know that there is nowhere you need be but here in this moment?
Three.
Notice how relaxed you are,
How easy the process is,
How simple.
Two.
The deeper you drift,
The deeper you allow yourself to become relaxed.
The deeper you become,
The deeper you want to go.
And one.
You are now in a safe state of natural relaxation.
And drifting deeper with each breath you take and every suggestion I make,
You're drifting deeper down into relaxation.
Your body relaxed and your mind open to positive,
Healthy suggestions.
And in a few moments' time,
You'll hear me say the word.
Now.
And whenever you hear me say the word,
Now.
Any remaining unnecessary tension is going out of your body.
And your body continues to sink down,
More and more limp,
Relaxed,
And comfortable too.
In fact,
Your body is going to feel so pleasantly comfortable.
There will be times when you're not even aware of your body.
You may not even be aware of your body at all.
So ready.
I'd like you to.
Now.
Allow every muscle in your body to relax.
A pleasant,
Slightly warm sensation may very soon begin to spread from your chest and shoulders and out over your whole body.
And I'd like you to.
Now.
Let this wonderful feeling go all the way down.
Down through your body.
Down to your fingertips.
And down to your toes.
And.
Now.
As you continue to drift.
I want you to know that one of the nicest things about being in this relaxed state is that you can do anything you want.
Like in a pleasant dream.
You can go anywhere you like.
Stuck away to any place.
Any situation you desire.
And you can experience any kind of pleasant sensation you wish.
They all belong to you.
You can even go back in time.
Back in time to a pleasant memory.
Drift back to something wonderful you haven't thought of in a long,
Long while.
So that once again you can enjoy that experience.
With all the feelings you had back then.
Because ever since the day you were born.
You've learned.
And you've experienced something.
Every moment of your life.
And all those experiences have been stored away on the back of your mind.
In the form of mental images.
Every second of your life imprinted there on your brain cells.
Rather like information stored on a computer.
Only much,
Much superior.
And I'd like you to know that there's a very special,
Unique part of you.
Your inner mind.
Your unconscious mind.
That has full access.
Not only to those mental images.
But access to all your resources.
All your strengths.
All your abilities.
And especially the parts of you that recognize positive,
Healthy and beneficial suggestions.
Your inner mind understands the patterns,
Habits and links between your emotions and your desire for food.
Your inner mind also recognizes the difference between true physical hunger.
And false emotional hunger.
True physical hunger starts slowly.
And builds slowly.
You notice it from time to time.
And you become more and more aware of it.
As it slowly builds.
False hunger,
Because of your emotional state,
Comes on almost immediately.
Your emotions change.
From this moment on,
Your inner mind recognizes the signs of emotional hunger.
And allows you to stop your emotional eating habits.
And deal with the way you feel,
In a positive,
Healthy,
Beneficial manner.
True physical hunger can be held back,
Given a little time.
Dealt with easily,
And satisfied with healthy,
Nutritious foods.
False hunger,
Because of your emotional state,
Needs to be satisfied immediately.
From this moment on,
Your inner mind recognizes the signs of emotional hunger.
And allows you to stop your emotional eating habits.
And deal with the way you feel,
In a positive,
Healthy,
Beneficial manner.
True physical hunger allows choices of different types of foods.
The time to choose what you would like to eat at that moment.
False hunger,
Because of your emotional state,
Craves very specific foods.
From this moment on,
Your inner mind recognizes the signs of emotional hunger.
And allows you to stop your emotional eating habits.
And deal with the way you feel,
In a positive,
Healthy,
Beneficial manner.
True physical hunger stops naturally,
When you feel full and satisfied.
False hunger,
Because of your emotional state,
Isn't satisfied when your stomach is full.
From this moment on,
Your inner mind recognizes the signs of emotional hunger.
And allows you to stop your emotional eating habits.
And deal with the way you feel,
In a positive,
Healthy,
Beneficial manner.
True physical hunger,
When satisfied,
Makes you feel good,
Relaxed and content.
False hunger,
Because of your emotional state,
Makes you feel guilty,
Down and unhappy.
From this moment on,
Your inner mind recognizes the signs of emotional hunger.
And allows you to stop your emotional eating habits.
And deal with the way you feel,
In a positive,
Healthy,
Beneficial manner.
Your inner mind understands the patterns,
Habits and links between your emotions and your desire for food.
From this moment on,
Your inner mind will notice any of the signs of emotional eating.
And make you aware of the patterns starting.
As you become aware of this starting to happen,
It's easy now to take a deep breath.
And as you exhale,
You decide that you are in control.
And as you make that decision to pause and breathe and notice the patterns,
Your inner mind recognizes your desire to remain in control.
And replaces the patterns of emotional eating with positive behaviors,
Positive habits and positive thoughts.
There are times in life when we feel stressed or anxious.
In the past,
You may have reached for food at those times.
But that behavior is now in the past.
In the past,
Where it belongs.
You can now listen to this recording.
You can dance to your favorite music.
You can go for a brisk walk.
In fact,
Your inner mind knows many things that relax you.
Many things that help you burn off excess adrenaline.
There are times in life when we feel bored.
In the past,
You may have reached for food at those times.
But that behavior is now in the past.
In the past,
Where it belongs.
You now can listen to this recording.
You can watch some television.
You can read a book.
You can listen to some music.
Your inner mind knows many things that you enjoy.
Many things that keep you occupied.
There are times in life when we feel lonely.
In the past,
You may have reached for food at those times.
But that behavior is now in the past.
In the past,
Where it belongs.
You now can call a friend or a family member.
Join a club.
Talk on the internet.
Your inner mind knows many ways to help you connect with others.
There are times in life when we feel tired or exhausted.
In the past,
You may have reached for food at those times.
But that behavior is now in the past.
In the past,
Where it belongs.
You now can listen to this recording.
Have a bath.
Go for a gentle stroll.
Have an early night.
Your inner mind knows many things that can help you recharge your batteries.
It doesn't matter where you are or who you're with.
You are now in control.
Emotional eating is now in the past.
In the past,
Where it belongs.
You have positive solutions.
New positive thoughts.
You are always in control.
It doesn't matter what you're doing or how you're feeling.
You are now in control.
Emotional eating is now in the past.
In the past,
Where it belongs.
You have positive solutions.
New positive thoughts.
You are always in control.
And it feels like a weight has been lifted from you.
As if a burden has been removed.
Allowing you to live your life in a much more positive,
Healthy,
Natural way.
You can just drift down now.
Drift down into sleep.
Your mind can wander into dreams.
Your body relaxing as you drift deeper down.
Deeper down into sleep.
Deeper down into sleep.
Deeper down.
Deeper into sleep.
Deeper into sleep.
Deeper into sleep.
Deeper into sleep.
Deeper into sleep.
Deeper into sleep.
Deeper down.
Deeper into sleep.
Deeper into sleep.
Deeper down.
Deeper into sleep.
Deeper into sleep.
Deeper down.
Deeper into sleep.
Deeper into sleep.
Deeper down.
Deeper into sleep.
Deeper into sleep.
Deeper down.
Deeper into sleep.
Deeper into sleep.
Deeper down.
Deeper into sleep.
Deeper into sleep.
Deeper into sleep.
