My name is Kori.
Let's do this meditation together and see if we can achieve a deep,
Relaxed sleep by the end of it.
We're going to use hypnosis in a way that's just very gentle,
Very calming and relaxing to the body.
First of all make sure that you're comfortable in bed or if you're taking a nap somewhere just get comfortable.
I'm going to start by counting from 10 down to 1.
As I count from 10 down to 1 we will use that time and that count to start the process of relaxing the body.
By the time I get down to 1 you'll have closed off your eyes completely.
Starting at 10 I'd like you to just focus on a point somewhere in your room.
Focus your gaze on the ceiling fan or maybe a picture on the wall.
Settle your gaze on that object.
See if you can not blink so much.
Starting with 10,
Focus on the object.
Feeling into your body.
Making any adjustments if you need to change position.
9,
Still staring at the object.
When you do blink your eyes see if you can slow down your blink.
Just make it very slow on a purpose.
Then when you open your eyes you'll find yourself staring back at your object.
8,
Starting to really slow down your breathing.
Taking long slow deep breaths in.
7,
Allow your body to get heavier.
Imagine that you've been busy all day long and you're finally able to rest in bed.
Let your legs and your body and your arms fall heavy into the bed.
Still staring at your object.
6,
Thinking really slowly still.
Pausing longer between the blinks with your eyes closed.
Just feeling the sensation of your eyes being closed feels really nice.
You know that you're going to open them again in a few moments but for now just enjoy not having to use any strain to keep your eyes open.
And then you can open them again and stare at your object.
5,
When you breathe in see if you can hold the breath in for a longer pause.
Maybe 2 or 3 seconds.
And then when you exhale nice and slow hold on the empty for a good 2 or maybe 4 seconds.
The whole time still staring at your object even though your eyelids are feeling heavier and heavier.
You're still following instruction and keeping them open.
Your blinks are getting longer but you're doing really good at managing to keep them open.
4,
Just relax.
Close your eyes now and let your eyes stay closed.
Enjoy the sensation of not having to open them anymore.
Let your body start to settle into some serious relaxation.
3,
Going deeper and deeper into relaxation.
Sinking deeper and deeper into your bed.
See if you can focus on the different parts of your body.
Mindfully making them fall deeper and deeper.
Sending signals to the muscles to relax.
Sending signals to the bones to drop down into your bed as if they're getting heavier and heavier.
2,
Your breath is nice and slow.
Your body feels heavy and relaxed.
Your mind is still observant listening to my voice but you can tell that you're dropping deeper into a nice and comfortable place.
Every time you breathe out,
Envision a gentle fall as if you're falling breath by breath into the mattress on your bed.
You're so comfortable and so relaxed.
You don't feel any resistance to just sinking in.
And finally,
We're at one.
We are at one with the bed,
At one with the mattress.
We're in oneness within our body.
Everything is in harmony.
Everything is comfortable.
Set an intention with the next couple of breaths to breathe out any final resistance into sinking deeper and deeper into your bed.
Every breath that you breathe out,
You release.
You release any straddle,
Any resistance.
You breathe out and hand yourself over completely into the arms of relaxation.
Let yourself be held and supported.
Let yourself feel safe.
Fully surrender.
Breathe in and out the resistance,
Breathing in the relaxation.
Breathe in,
In deep down into your abdomen.
Long,
Slow,
Even breaths.
And breathing out,
Releasing,
Surrendering.
Letting go completely into sleep.
It would feel so good to fall asleep right now.
Into a deep,
Heavy,
Relaxed sleep.
Where you're not disturbed.
The kind of sleep where you can fully rejuvenate your body.
And when you wake in the morning,
You'll feel rested and full of energy.
Falling deeper and deeper.
Relaxing more and more.
Into sleep.
起來.
If you are interested in learning more about Dr.
Paret's techniques and techniques of non-verbal hypnosis,
Visit our website www.
Marcoparet.
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