I want you to take a nice deep breath in all the way in.
As you exhale,
Settle into wherever you're sitting or laying down.
Take another big breath in.
And this time,
As you exhale,
I want you to close your eyes.
In a very few moments,
You are going to be more relaxed than you've ever known yourself to be.
I'm going to mention certain parts of your body,
And as I do,
I want you to just feel that part begin to relax.
Just feel that part begin to relax.
In order to help you relax,
I want you to visualize yourself on a very beautiful little white sailboat.
You can feel the sun warming your face,
Every muscle and nerve and bone in your body.
Looking up at the sky,
It's the most beautiful blue you have ever seen.
Just a few white puffy clouds lazing in the sky.
And as you hear the sounds of the sea and the sounds of the sailboat,
You begin to feel more and more relaxed.
As I mentioned certain parts of your body,
You're going to feel that portion just begin to relax so that in a few moments,
You will feel more relaxed than you've ever known.
Now starting with your forehead,
I want you to feel all those little frown lines,
All the worry lines in your forehead,
And feel them just seem to disappear.
Your forehead smooths out,
Feeling so relaxed.
And you feel this relaxation now coming down around your eyes.
And your eyelids seem to become very,
Very heavy.
And as the relaxation comes down further now,
Down into the rest of your facial muscles,
All of your muscles in the facial area begin to relax.
Relaxation comes further down now around the mouth,
And all the hundreds of little muscles around the mouth just start to relax.
So much so that your lower jaw becomes heavy and your teeth may part.
You may even find that your mouth may open a little bit.
As you continue to relax,
And your relaxation goes deeper and deeper.
Feel this relaxation now around your lower jaw,
Behind your ears,
And all the little nerve endings behind your ears just seem to relax as you continue deeper and deeper,
And even deeper.
This relaxation goes now down to the back of your neck,
Down your shoulders.
So much tension seems to go to our shoulders.
Right now,
You feel the shoulders just begin to relax.
You can even feel them drop a bit.
The relaxation goes down to your backbone now.
And as it goes down into the spinal column,
It seems to go out to the sides,
And every muscle,
Every nerve,
And every fiber in your back just seem to relax.
This relaxation seems to come now down the small of your back,
And around the curve of your back.
The warm sense of relaxation comes to the back of your thighs now,
Into the hollow of your knee,
Around the calf of your leg,
Around to your heel,
Down to the bottom of your foot.
And each and every toe just relaxes even more as you go deeper,
Deeper,
And even deeper,
Hearing the sounds of the sea as this little boat gently rocks you deeper and even deeper.
Calm,
Very peaceful,
Completely relaxed.
Your whole head and back area seem very,
Very relaxed.
Now we will proceed here with the rest of you,
Starting with your throat muscles.
Feeling your throat muscles just start to relax.
The relaxation comes down the fronts of your shoulder,
Down your upper arm,
Over your elbow,
Down your forearms,
And to the hands as each and every finger relaxes more and more as you go deeper and deeper,
Deeper,
And even deeper.
Feel the relaxation coming back to the throat muscles,
Down into the chest,
And all the muscles and organs within the chest area just begin to relax,
Continuing far into the stomach area as all the muscles and organs within the stomach just seem to relax.
Relaxation now going down into the thighs,
Over your knees,
More and more as you continue to go deeper,
Deeper,
And even deeper,
Feeling calm,
Peaceful,
And very,
Very relaxed.
I'm going to let you rest for a moment,
But when you hear my voice again,
You will continue to go deeper and deeper,
Feeling more calm,
Peaceful,
And more relaxed than you've ever known yourself to be.
Now I want you to listen to me,
And you may be aware that from time to time,
Your conscious mind begins to wander.
And if it does,
That is fine.
Just let your own thoughts come and go as they will,
Because this is your time to relax.
And true relaxation takes no effort at all.
During your everyday activities,
You are using a lot of muscle groups and energy,
And there is so much information flowing through your senses.
It can make your body tense and strained.
However,
This hypnotic relaxation program will allow you to unwind and let go of your worries of each day,
So that when you return to the here and now,
You will feel totally refreshed,
Re-energized,
And alive,
And to be able to deal more effectively with whatever you need to do.
I want you to imagine now your body as a raging ocean.
Your breathing is like the tempestuous waves on that ocean,
Rising up,
Falling down,
Ebbing and flowing,
Responding to the weathered patterns.
The worries of your day are like a fierce gale of forced wind.
And as the great waves thrash against the sea wall,
Constantly raging,
Foaming and splashing against the rocks that have jutted out from the sea,
Sending up fountains of frothy white sea spray,
And roaring like an agitated lion that is walking on burning hot coals.
The deep waters of your ocean contain trillions of microorganisms and a multitude of colourful,
Intriguing sea life,
All of which have a part to play.
Just like the cells and organs and all the systems of your body,
Supporting you as you support them.
It is as though your mind and body have been ravaged by the storm,
All of the events of your day building up and up.
And now it is time to rebalance yourself.
Tune out from the stresses and strains of your chaotic day and enjoy this time of relaxation and grounding.
Allowing your body to rest,
Relax and reset,
Tuning in to your inner place of peace and tranquility.
I want you to imagine now that the storm within is passing.
The skies becoming brighter and bluer as the sun breaks through the clouds,
Which disperse slowly and effortlessly away and over the far horizon.
And as the clouds disappear and the sky becomes bluer,
The sun gains its strength and shines down on the ocean,
Reflecting like diamonds on the once fierce waves,
Which are now calming,
Slowing down easily,
Effortlessly,
Until all becomes quiet and still once again.
You are your ocean.
Your body is resting and relaxing,
Breathing more slowly and evenly.
All your muscles relax and release all of the tensions of the day.
You start feeling at peace with all that is going on and you embrace the passing of the storm and the stillness that is around you as it starts to completely relax your body and your energy.
Let your body feel heavy and limp and allow it to float above the ocean to a place where you can gain a wider perspective of the life that is existing around you in a much more calm and relaxed way.
Notice the glistening bodies of baby dolphins just below the surface of the water,
Swimming gracefully with their parents in groups of five or six.
One does a dance out of the water and the other follows suit,
Gracing you with their delightful performance.
It is as though they are saying,
Welcome to our world.
We can enjoy playing and just being happy and calm.
You can see other schools of fish swimming as if they haven't a care in the world,
And neither have you.
As the air becomes warmer,
You feel calmer and more relaxed than you ever thought possible.
Your ocean is your sea of tranquility,
A place where you can feel calm and relaxed and at peace with the universe.
Your relaxing thoughts and emotions bob about on top of the gentle moving sea as the lapping waves edge slowly towards the safety of the shoreline.
Every cell,
Every consciousness,
Every nerve and fiber of your body are totally and completely relaxed.
You haven't a care in the world right now.
Nothing else matters but this wonderful feeling of relaxation that has completely enveloped your whole body,
Mind and your soul.
And as relaxation comes easy to you,
You now vow that every day you will make a point of spending some quality time allowing your body and mind to relax.
Notice the storm of the day passing over you,
Replacing itself with a calm,
Sunny day,
And your sea becomes tranquil and serene again.
And you can stay here until you are ready to return to the here and now,
Knowing that you will always arise feeling wonderfully refreshed and alert with your mind focused and you are able to deal effectively with whatever comes your way,
Whatever you need to do.
Whenever you are ready,
I want you to take a deep breath,
Wiggle your toes,
Wiggle your arms,
Your legs,
Your fingers,
Coming back into the here and now.
Whenever you are ready,
I want you to open your eyes,
Realizing that you have a smile on your face,
Feeling totally happy and rejuvenated with an inner knowing that you can handle anything that comes your way.
