Make yourself as comfortable as you can.
You may adjust for comfort at any time.
Close your eyes gently and breathe deeply.
If you notice any spots in your body where you are carrying the tension of the day,
Breathe deeply and let go of that tension.
Allow all the muscles in your body to become more relaxed.
Breathe deeply and exhale.
Follow your breath.
Follow it in and out.
In and out.
Counting to yourself 1,
2,
3,
4 with each in-breath and 1,
2,
3,
4 with each out-breath.
Being aware of the in and out flow.
Being aware of the change in your breath on the intake and the exhale.
1,
2,
3,
4.
And 1,
2,
3,
4.
Keep it going and slowly relax.
Relax from the top of your head to the tips of your toes.
Nothing bothers you.
Nothing disturbs you.
Just focus on my voice.
Focus on my voice.
In a moment,
I'm going to guide you through a total body relaxation.
Are you ready now?
Good.
Relax your toes.
Wiggle them and then relax.
Relax your feet.
Just feel the move and then relax.
Tighten the muscles in the calves and then relax.
Tighten the muscles in your thighs and then relax.
Tighten the buttocks and then relax.
Breathe in deeply now.
1,
2,
3,
4.
And out.
1,
2,
3,
4.
Good.
Feel the whole bottom half of your body sinking into deep relaxation.
Now,
Starting with your stomach and your back,
Feel your core muscles relax and sink into the surroundings.
Loose,
Relaxed.
Your fingers move and relax.
Your hands and arms feel heavy and relaxed.
If you try to lift them,
They just flop like a ragdoll.
Feel your shoulders drop down onto your heavy arms and relax.
And your neck relaxes softly.
And now your face relax.
Your eyes are heavy.
Your mouth and jaw and tongue relax.
Your cheeks and your forehead all softly relaxing,
Feeling weightless and smooth.
Smooth and relaxed.
All the muscles in your face and the top of your head relax.
As your body becomes relaxed,
Your mind becomes more relaxed as well.
In your mind,
You can picture all the stress of the day leaving your body.
You are totally and completely relaxed.
Loose like a ragdoll.
Breathing deeply.
1,
2,
3,
4.
And out.
1,
2,
3,
4.
Follow the breath.
Now.
Take a deep breath and hold it.
Let it out now.
And let your eyes roll back behind your closed eyelids into a relaxed position.
Let your feeling of relaxation flow through your body.
Nothing disturbs you.
Nothing interrupts you.
Except for the sound of my voice and your breath.
Concentrate on the sound of my voice.
Every time I say the words,
Go deeper,
Drift deeper,
And sink deeper.
You're going deeper and deeper into relaxation.
Go deeper,
Drift deeper,
Sink deeper.
Nothing interrupts.
Nothing disturbs.
No outside noises,
Movements,
Or thoughts.
Nothing interrupts.
Nothing disturbs.
Any thoughts you may have,
They just drift through.
Going deeper with each breath and each word I say.
Go deeper,
Drift deeper,
Sink deeper.
Outside noises just pass through.
Thoughts just pass through.
Physical changes just pass through.
Nothing interrupts.
Nothing disturbs.
Go deeper,
Drift deeper,
Sink deeper.
Each time you do this exercise,
The relaxation occurs more and more quickly.
Each time you do this exercise,
The relaxation occurs more and more quickly.
You go deeper into relaxation more quickly.
And now,
To help you relax even more,
Imagine you're standing at the top of a flight of stairs.
I'm going to count backwards from 10 to 1.
And you're actually going to see your feet and hear your feet.
You can even feel your feet treading each step.
Look down the steps in your imagination.
Look down the steps.
And now,
On the count of 10,
You can feel your feet moving onto step 10.
You're taking step 9 and you can already see your feet treading each step.
You're taking step 8 and you can hear your feet and feel your feet connecting with every single step.
You're taking step 7 and going deeper into an awareness of yourself.
You're taking step 6 as each muscle,
Every nerve,
Turns loose,
Lets loose as you go deeper.
You're taking step 5 and you're halfway down.
You're taking step 4 as each muscle,
Every nerve,
Turns loose,
Lets loose as you go deeper.
You feel warm and comfortable from the top of your head to the tips of your toes.
You're taking step 3,
Going deeper into an awareness of yourself,
Just letting it happen automatically now with each breath you take and each word I say.
You're taking step 2,
Going deeper with every heartbeat,
With every sound you hear.
You're taking step 1,
Just go deeper,
Drift deeper,
Sink deeper,
Letting your mind now become tranquil and safe and peaceful.
Letting everything slow down,
Allowing that feeling of relaxation to spread through your entire body so that you feel comfortable,
Safe,
And relaxed.
You need pay no attention to your body,
No attention to your body anymore,
Just let your mind focus on my voice.
Focus on my voice now.
I'm going to ask you to lend me your imagination to see certain colors.
As I go through the colors,
You will go deeper and deeper into natural sleep.
When you see the color,
Allow yourself to see and feel that color until I ask you to see a different color.
And whether you see it or imagine you see it,
It makes no difference.
Just allow it to happen now.
The first color you see is red.
You are slowing,
Calmly,
Easily and gently going deeper,
Drifting deeper,
Sinking deeper.
The red lightens to orange,
And then slowly,
Ever so slowly to yellow,
A bright,
Sunny yellow.
Every nerve and muscle in your body is loose and limp and relaxed.
As you go deeper,
Drift deeper,
Sink deeper,
And then the color begins to change,
Very gradually changing into blue.
And eventually,
As it changes,
It becomes green,
A lush,
Jungle color,
The green of grass or of leaves.
Let it come into your imagination and drift in front of your eyes.
Maybe it comes in from the edges,
Or maybe you're just thinking of the color green.
It doesn't matter.
Just allow it to come.
Green,
Green,
Letting it wander in,
The color green,
Allowing that color now automatically into focus.
As you see the color green,
Green,
Lush,
Beautiful green,
Green.
Now the green begins to change,
Changing into blue.
As you go deeper,
Drift deeper,
Sink deeper,
Watch as it changes.
Imagine as it changes into the color blue.
Blue,
Blue of the sky,
Blue color like the sky.
You may find it changes shapes,
Deeper or lighter.
That's okay.
Just let it come in now.
Focus on blue,
Sky blue,
Clear,
Bright,
Sunshine,
Sky blue.
Let it come in easily and automatically.
As you go deeper,
Drift deeper,
Sink deeper,
Now.
That's right.
Just let yourself become aware of the color and the feeling of the color.
When you see the color blue,
You see blue,
Blue in your imagination,
And you allow that color to come in and fill your imagination.
And you become aware of the feeling of that blue.
The feeling of drifting,
Floating on the blue.
As you go deeper,
Drift deeper,
Sink deeper.
Complete relaxation as you drift with that color now.
Allowing blue to drift around you like a mist,
So that you become immersed in blue.
Let it happen now.
See the color blue and feel deep,
Deep relaxation as you go deeper,
Drift deeper,
Sink deeper.
And allow that color to drift around you and envelop you.
Now,
Inhale it.
Draw it in with each breath you take.
That's right.
Draw it in with each breath you take.
It flows into your lungs and circulates through every part of your body.
Breathing it in,
And as it circulates through your body,
It brings complete health,
Well-being,
And balance,
And a feeling of safety.
That's right.
Go ahead.
Let it flow.
And as it flows,
It generates a sense of peace and safety.
Nothing bothers,
Nothing disturbs.
As you go deeper,
Drift deeper,
Sink deeper.
Letting your body absorb the blue color.
Every muscle and fiber,
Every cell in your body relaxes.
The color blue takes away all tension,
All worries,
All concerns,
All energy disturbance.
Leaving a light,
Flowing feeling.
As you go deeper,
Drift deeper,
Sink deeper into relaxation,
It gives you peace,
Confidence,
And a feeling of safety.
To drift off into a peaceful and health-giving sleep,
So you will wake up only as you need to start another day.
This color blue allows you to journey through the night in peace and in safety,
So that you will wake at the time you need to start another day.
As you wake at the start of each day,
You feel secure,
Knowing that you can return to this deep and relaxing sleep each night by visualizing and inhaling the beautiful blue color,
So that it circulates and permeates every cell in your body.
As you sleep,
The color blue works to produce a healthy and confident feeling when you are ready to start each new day.
You feel healthy,
Relaxed,
Balanced,
And renewed,
Ready to start your day.
You can stay in glue,
But if you want to leave,
Let the color purple come into your mind.
Just let it drift in the color purple.
And as that color appears,
You may become aware of it just floating by,
Or edging in from the sides of your mind.
The color purple in your mind,
Just thinking about it,
Just letting it come into focus.
The color purple,
Purple.
And as you become aware of that color,
You become aware of the feeling of the color purple.
It's a peaceful feeling of energy that flows through your body.
As you go deeper,
Drift deeper,
Sink deeper.
Let your body take on that purple,
And let it gently flow through your body,
Just flowing through now.
Be aware of how it feels as it flows through.
As you go deeper,
Drift deeper,
Sink deeper,
Flowing the color purple,
Flowing through your body,
Gently,
Nurturing,
Healing.
And you become aware now of the tremendous healing potential of this color.
And as you naturally direct it to your body,
It heals the cells.
It heals and re-energizes all the cells in your body,
Encouraging physical health and balance,
So that all the feelings associated with that color are healing feelings,
Are nurturing feelings.
The color purple,
Healing,
Nurturing,
Flowing through now.
Flowing with the color purple,
Confident and safe.
Learning how to expand your awareness of your body.
Learning how to use the color purple for healing while you sleep.
And the healing purple circulates throughout your body,
Producing the beneficial and positive feelings,
Healing and nurturing.
Letting the purple flow,
Drifting with the purple.
As you go deeper,
Drift deeper,
Sink deeper.
Any time you wish to derive these healing benefits,
The feeling of nurturing your mind and body,
All you need to do is visualize the color purple.
Now,
Allow the colors blue and purple to ease you gently into sleep.
Using you gently into a deep,
Refreshing sleep.
As you go deeper,
Drift deeper,
Sink deeper.
So that you sleep through the night to awaken at your appointed hour,
Feeling refreshed and rejuvenated and ready for the day ahead of you.
Easing into sleep and knowing from the moment your head touches the pillow,
And you think of the colors that will ease you gently into sleep.
From this moment on,
Every time your head touches the pillow and you bring these colors to your mind,
Will ease gently into sleep.
As you go deeper,
Drift deeper,
Sink deeper,
Easing into sleep.
Drifting and floating,
Drifting,
Floating.
Knowing that you sleep through the night in a deep,
Refreshing sleep.
As you go deeper,
Drift deeper,
Sink deeper.
Easing into sleep now.
Easing into sleep.
Easing gently into sleep.
Easing,
Easing into sleep now.
Now,
Easing into sleep.
Gently now.
Into sleep.
Now.
