Hello brilliant being,
This is Dr.
Les.
I'm so glad you're here,
Ready to practice with me.
In a few moments,
You'll experience deep mental and physical relaxation,
So that you can have deep restorative sleep while also developing a healthy body image and healthy eating habits.
For the best sleep and weight management effects,
Listen to my voice every night at the same time for the next 30 days and see what happens.
Because there is a reason why you're here and why you selected this track.
So let's make those dreams become a reality now.
And by the end of this experience,
All mental and physical tension will simply melt away and you'll be so deeply relaxed that you may find yourself fast asleep before the end of the session.
And that's perfectly okay.
Because your unconscious is always listening to help you and your body.
So just allow whatever to happen to happen so the body and mind can receive the rest it deserves.
It's time to unwind your mind and welcome sleep now.
If you haven't already,
Allow your eyes to gently close.
Paying attention to the calm sensation spreading at the top of your head,
Down your scalp,
Down your forehead,
Down your jaw,
Allowing your whole face to relax now.
And this wonderful sensation,
This wave of relaxation continues to spread down your neck and shoulders,
Softening and soothing anything and everything.
So more warmth and calmness spreads all the way down to the tips of your fingertips,
Down your back and lower back.
Reaching across your chest,
Going downward,
Deeper and deeper,
More and more relaxed.
Feel those wonderful sensations of serenity settling in the tops of your legs,
The bottoms of your legs,
Reaching and spreading to the soles of your feet,
Wrapped up in stillness and serenity.
And I wonder how you will get 10% more comfortable now so that you can become 20% more relaxed.
That's right.
And now 50% more relaxed.
And now welcoming in 100% more relaxation.
Good.
And there's nothing you have to do and nothing you have to try to do.
Just allow yourself to listen to my voice and allow my voice to become your voice,
Absorbing any and all helpful suggestions that will welcome sleep and healthy body image tonight.
And before you drift and dream,
It's time to create your intention towards your health.
Some examples are,
I am learning how to be healthy,
I am befriending my body,
Or I am becoming stronger.
Whatever words resonate most with you,
Take a moment to plant those seeds of wellness in your conscious and unconscious mind.
And silently repeat those words and mantras three more times,
Making them more a part of you and creating that change you desire.
Great.
Now take a moment for those words to soak in and resonate into every muscle,
Bone,
Cell,
And fiber of your being,
So that expected and unexpected changes in your health and body can manifest now,
Right before you fall asleep.
Because every day,
In every way,
You are becoming better and better.
And as you listen to my voice even more closely,
Take a moment to feel the warmth of your comfortable sheets,
Sinking even more to the softness and support of your bed and pillow.
Feeling the coolness at the tip of your nose as you breathe in,
And how your breath is creating more and more comfort,
Becoming as deeply relaxed as you need tonight to create that change you wish to create.
And now it's time to go on an inward journey.
I'd like you to see yourself standing at the edge of a beautiful field.
I'm not sure what this beautiful field looks like to you,
But what I do know is that it's a gorgeous day,
Just the way you would like it to be.
With the perfect season,
The perfect weather,
Everything that you need to see in this beautiful field is right there in front of you.
It may be a field of beautiful flowers in every different shape and size and color,
Or perhaps a wheat field,
With the wheat gently flowing with the breeze like waves in an ocean.
Allow yourself to witness this beauty and go even deeper here.
And you can see along this field a path,
And this path is very safe and secure and well grooved,
And I'm going to ask you to walk along the path as I'm talking to you,
And you are simply enjoying this wonderful day.
And as you walk along the path,
Each and every step that you take,
You find yourself relaxing more deeply,
More thoroughly,
And completely,
While also feeling more and more confident in what your body is able and capable of doing.
And as you continue on this well-grooved and paved path,
You see on the other side of the field a path that continues across the meadow.
So go ahead and stay on that path,
Simply enjoying this gorgeous day.
And just along the head,
You see a footbridge.
I'm not sure what material the footbridge is made out of,
Maybe wood,
Or steel,
Or rocks,
But there's a couple of steps onto the footbridge.
So go ahead and go on up and see before you a bench built into the bridge,
And you can go ahead and take a seat there,
Stopping for a moment to reflect on your journey thus far,
Resting and relaxing even more than before.
And as you release and relax,
You see beneath the bridge that there's a brook,
And the water is crystal clear and quite shallow.
But you may be able to hear the water trickling over the rocks,
Allowing you to settle into this wonderful stillness even more,
And perhaps seeing if there's fish or other creatures in this river too,
Noticing how wonderful it is to soak up this experience and be here now.
And as you look around,
You notice up ahead that there's a marvelous old building,
Like an old castle,
And along the side of the path there's a marker,
Which indicates that this is in fact an historical landmark,
And visitors are welcome at all times to view this castle.
So stay on the path now,
And as you approach the old building,
The old castle,
And you see before you a caretaker and a caretaker's spouse who are out working in the grounds,
Making sure everything is pristine,
Well watered,
And cared for.
You are really impressed,
And the grounds are just magnificent,
As if it hasn't aged at all,
Because everything is hedged and weeded,
Pruned and mulched,
With all the right nutrients,
All the right conditions.
In fact,
All the various flowers and plantings are simply beautiful.
And it's obvious to you that here are two people who take great pride in what they do,
And they have worked very hard to accomplish a goal important to them.
You feel compelled to speak with them,
And acknowledge and compliment what a great job they have done each and every day,
Showing up and caring for this old castle and these old grounds that look new and fresh.
So go ahead,
And just chat with them,
Admiring their work,
And see if they have anything they wish to share with you,
Their secret to keeping this building strong and pristine.
After your conversation,
They show you a beautiful,
Strong front door to this old castle that is left prop open,
So that visitors just like you can step inside and really enjoy the splendor of this magnificent,
Strong and sturdy structure.
So of course,
You're curious,
You're interested,
So you step inside and you look around the entrance way.
It's detailed here,
And you really get a sense of how wonderful this building is.
And you start to notice a light source,
And in fact you're standing in that light source now,
Noticing that there's many different colors,
As if it's a stained glass window where this light source is piercing through,
Kaleidoscope of colors.
And this light washes over your body in a healing and inspiring way,
And allows any and all worries to fade away,
Become more relaxed.
You may start to notice a glow,
A glow from the inside out,
A point where life just feels like it's going quite well,
A moment of savoring.
And as you feel this wonderful feeling wash over you,
You feel that your unconscious mind is becoming activated,
Or it's the perfect point,
The perfect place to maintain extremely high motivation,
Where all wishes and dreams can be manifested and become reality.
In fact,
To help you achieve your body goals,
Your health goals,
And your eating goals,
So that you can have more control over your behaviors,
How you act,
How you feel,
How you behave,
And in fact develop new eating habits and moving habits appropriate to your goal,
Each and every day allowing you to feel and be more and more in control,
Powerful,
And confident,
As if you are royalty yourself in this castle,
The castle of your life.
So fix your crown,
Allow your heart to radiate forward,
And feel this growing comfort and confidence and power to know and do what is most healthy and appropriate for you to do.
And because you're going to be in so much more control,
The king or queen or royalty of your life,
You're going to feel more relaxed and calm and comfortable,
That you find that there's no need to overeat or eat inappropriate foods.
You find that it's easy to be in the best shape of your life,
Doing the things and activities that you've always wanted to do,
Because you are in charge and you are in control of your body and of your mind.
And even when you sit down at a regular meal,
You're going to find that your unconscious mind is on your side,
And in fact gives you a nice feeling of fullness much sooner than before,
Allowing you to eat appropriately and consistently with your goal,
Finding more enjoyment with healthy and nutritious foods that nourish your body and nourish your mind.
And you will also find that your unconscious mind helps you move more,
Creating more strength and flexibility and endurance,
Burning calories,
Taking more steps,
Even choosing to take the stairs to get where you need to go.
And your unconscious mind helps you see the beauty you naturally have each and every time that you look into the mirror.
You'll affirm your attractiveness,
Your strength,
And also see and feel the positive changes you are doing for your health and for your life.
Now go ahead and take all that strength,
Motivation,
Power and control with you wherever you go,
Because your unconscious mind is a very powerful part of you that you have unlocked and is now on your side.
So you can step away from that beautiful light source knowing that light is inside you.
And make your way outside the castle,
Say goodbye to the caretakers and the caretaker's spouse as they send you fair wishes and safe travels,
And continue to walk back down the pathway,
Down to the footbridge.
And as you come down to the footbridge,
I'd like you to pause for a moment and look down into the water of that river and see a reflection of yourself,
And noticing that this reflection of yourself looks different than it was before.
Seeing the mirror surface,
You see yourself at your desired body image,
Your desired strength,
And your desired beauty.
Seeing yourself vividly right here,
Right now,
The way you would like to look and feel.
Notice perhaps even what you are wearing,
And how good you feel about yourself,
That your clothes fit just like they should.
There's comfort,
And style,
And enjoyment of looking at yourself now.
Just allow that image to be very clear and helpful to you,
As vivid as vivid can be,
As something very interesting is going to happen moving forward.
If perhaps,
If perchance,
You start to think or do those unhealthy habits that are not aligned to your goals,
Like overeating,
Eating inappropriate foods,
Or what else,
That image of you at your very best is going to pop into your mind,
That image of you at your fittest,
At your desired look and weight.
That image at your best will pop into your mind easily and effortlessly,
Stopping you in your tracks,
And getting you back on track to your healthy goals.
So that image of you at your best will give you that added strength,
That added power,
That easy control and easy motivation to keep those eating habits and behaviors consistent with your goal.
So take that image now and lock it into your mind,
And all those feelings that you have and that you have received from that old castle,
To be more a part of you.
Because each and every day,
In every way,
You are becoming better and better.
So walk along that footbridge over and across the river,
Walking back across the meadow with each and every step that you take,
Feeling more confident,
Feeling more in control,
Empowered,
Knowing what you need to do to be at your best,
Having so much control and really looking forward to everything that you do for your health,
For your life and for your vitality,
Growing closer and closer to your goal with each passing day.
And as you reach the edge of the field,
You remember your mindful intention towards your health.
I am learning how to be healthy.
I am befriending my body.
I am becoming stronger.
Or whatever your mantra mindful intention is,
Becomes more and more a part of you while you drift and dream.
And this satisfying deep sleep will help repair every muscle,
Tissue and cell in your body to expedite and maximize your health.
So you can feel refreshed,
Rejuvenated and energized upon awakening to move more and do more,
Aligned to your health goals.
And your unconsciousness will wake you up when you need to wake up,
Effortlessly and easily all by itself.
Whether it's with an alarm or pre-planned time,
You will be pleasantly surprised how refreshed and rejuvenated you feel after this deep wave satisfying sleep.
And when you wake up,
Whatever time that is perfect for you,
Your eyes will open and you will feel alert and refreshed when you wake up.
But until then,
I'll remain silent so that you can get the rest you deserve.
Sweet dreams.
