Attaining Assertiveness
Attaining Assertiveness (26:35) allows you the opportunity to become calm and relaxed as well as giving your the psychological tools to enhance your assertiveness skills - to deal with life effectively because your mindset will reflect a personal sense of worthiness and inherent value as an individual. This MP3 is written and spoken by Dr. Lynn Brown.
Transcript
Attaining Assertiveness Remember to listen to this information only when you are able to relax.
Never when you are driving.
Never when you are operating any machinery or equipment.
Only when you are able to relax.
And if there is something you need to attend to,
You will come out of this relaxed state quickly and easily,
Fully in control.
So for now,
Allow yourself to enjoy this relaxation.
This time that is just for you.
Allow your mind to clear and if you'd like,
Close your eyes.
Now allow yourself to focus on your breathing.
And as you breathe in,
You are breathing in relaxation.
And as you breathe out,
You are breathing out any stress and tension.
Breathing in relaxation.
Breathing out stress.
Breathing more with each outward breath.
Nice and easy.
Nice and relaxed.
Remember to listen to this information only when you are able to relax.
Never when you are driving.
Never when you are operating any machinery or equipment.
Only when you are able to relax.
Even if there is something you need to attend to,
You will come out of this relaxed state quickly and easily,
Fully in control.
But for now,
Just allow yourself to enjoy the relaxation.
This time that is especially for you.
Allow your mind to focus on your feet.
Just think about your feet beginning to relax.
Imagine a comfortable,
Warm,
Soothing feeling in both of your feet.
Feel a warm glow of relaxation moving from your toes to your heels.
Soothing,
Relaxing your feet.
All of the muscles letting go.
Just letting go and relaxing,
Feeling warm.
Now allow that warm glow of relaxation to move up to your ankles.
That warm,
Soothing glow of relaxation allowing your ankles to relax.
Feeling good.
Feeling warm and calm.
And now that warm glow of relaxation is moving up through your calves.
Feeling warm,
Relaxed and heavy.
So now your feet,
Ankles and calves are wrapped in that warm glow of relaxation.
And when you are ready,
Allow that relaxation to move through your knees and up into your thighs.
Letting go of any tension.
Noticing the warmth,
The heaviness,
The relaxation.
And now allow that warm,
Wonderful glow of relaxation to move into your abdominal area.
Soothing,
Relaxing.
The muscles of your abdomen just letting go,
Feeling completely relaxed,
Warm and comfortable.
And that warm glow of relaxation is moving into your chest,
Allowing all of the muscles to let go,
To be completely relaxed.
And so all you notice is the wonderful rhythmic nature of each relaxing breath.
Remembering that with each outward breath,
You are becoming more and more relaxed,
More and more at peace.
And as you are enjoying this wonderful feeling of relaxation,
Notice that this warm glow is moving across your shoulders and up your neck,
Letting go of all tension in this area.
Allow your neck to find a comfortable position,
Nice and relaxed.
All the muscles of your face are letting go.
Your jaw is relaxing.
You may even find your teeth parting as your jaw becomes more and more relaxed.
Your cheeks,
The muscles all around your eyes and your eyelids are letting go,
Becoming so very relaxed.
You know you could open your eyes if you wanted to,
But you just don't feel like doing it.
You are so comfortable,
So relaxed.
It is as if warm rays of sunshine are surrounding your head,
Relaxing your scalp,
Your forehead,
Your nose,
Your mouth,
Your entire head,
Bringing a wonderful sense of peace,
Calm,
Relaxation and healing,
Soothing rays of relaxation.
And now that warm glow of relaxation is moving down your arms,
Relaxing all of your muscles all the way down through your elbows,
Relaxing all the way down through your wrists,
Your hands and fingertips.
And you are feeling warm,
Relaxed,
Calm.
And that warm glow of relaxation is moving into your back and all the muscles that crisscross your back are feeling loose,
Relaxed,
All the way from your upper back down through your lower back and legs,
All the way back down to your feet.
So now you are completely embraced in this wonderful warm glow of relaxation,
Of peace,
Of calm.
And with every outward breath,
You relax even more.
And now allow yourself to go deeper still as I count from 10 all the way down to zero,
From 10 to zero.
Just think of each count as a level of relaxation,
Each count relaxing you deeper and deeper.
10,
Nice and comfortable as you go to an even deeper state of relaxation.
9,
Going deeper and deeper,
More and more relaxed.
8,
Every muscle becoming heavier,
More relaxed.
7,
Feel the peace,
Feel the contentment.
6,
Deeper still,
Even deeper now.
5,
More receptive,
Feeling peaceful,
Feeling the contentment.
4,
Becoming more relaxed than you've ever been,
Deeper,
Deeper still.
3,
All the way down,
2,
To even an even deeper state of relaxation,
Of calm,
Of peace.
1,
Almost there,
Your body completely relaxed.
0,
All the way down so that your subconscious mind can help you.
Wonderful,
Feeling at peace,
Feeling contentment,
Feeling total calm,
And all is well.
While you are enjoying feeling peaceful,
Calm,
And relaxed,
I'd like you to think of a very relaxing time and place.
Perhaps it's a time and place you'd like to invent.
Perhaps it's a time and place you'd like to recall.
A very relaxing time,
A very relaxing place,
A very comfortable time,
A very comfortable place,
A time and place when you felt safe,
Calm,
At peace.
Think about this place,
The scenery,
Hear the sounds,
Smell the aromas,
Feel that feeling,
A safe and comfortable feeling of well-being.
Take your time and go to this place,
And when you are there,
Allow that feeling to intensify.
Really see the scenery,
Hear the sounds,
Smell the aromas,
Feel the feeling,
That safe,
Comfortable feeling of well-being.
And now,
As you are enjoying this wonderful,
Safe,
Comfortable place,
I'm going to speak to your subconscious mind.
The subconscious mind is similar to a computer.
All through our lives it is taking in information,
Things that we see and hear,
Things that we learn from others.
The subconscious mind also takes in what we observe by just being.
Everything is stored in the files of the subconscious mind,
Ready to be accessed whenever appropriate.
And this state of deep relaxation also provides the opportunity for super learning.
So,
As I speak to you now,
It isn't important that you pay attention to the words I'm saying.
You are assertive.
You express yourself and your rights.
You express yourself and your rights,
Allowing others the same privilege.
You are assertive.
You are appropriately direct,
Open and honest.
You are appropriately direct,
Open and honest,
Communicating in a self-enhancing manner.
Your direct,
Open and honest communication style is expressive and allows you to feel self-confident.
This direct,
Open and honest manner of communicating gains you the respect of your peers and friends.
You are assertive.
You develop your life in the way you determine.
You enhance your life in the way you decide is correct for you.
You are assertive.
You make mistakes.
You have the right to change your mind.
You are assertive so you sometimes make choices that you decide later are incorrect.
This is okay.
When you determine a choice is incorrect,
You accept responsibility for the consequences and still feel okay about yourself.
You know that life brings with it many learning opportunities and you see mistakes as learning opportunities that you take advantage of each time they occur.
You are assertive.
You feel it is unnecessary to justify or explain your actions or feelings to others.
You know that what you think,
Do and say is up to you and you are free to think,
Do and say what you feel is appropriate.
You are assertive.
You like yourself even though you are imperfect.
You like and accept yourself even though you are imperfect.
You are assertive.
You sometimes do less than you are capable of doing and you still like yourself.
You know it is okay to sometimes do less than you are capable of doing and you take responsibility for the outcomes of these situations.
As you take responsibility for your actions,
You like and accept yourself even when you sometimes do less than you are capable of doing.
You are assertive.
You have satisfying relationships within which you express yourself honestly.
Your satisfying relationships are positive and healthy.
If a relationship does not meet your needs,
You are comfortable expressing your needs honestly.
And if despite honestly and freely expressing your needs,
A relationship continues not to meet your needs,
You have the right to end the relationship.
You are assertive.
You tell others how you want to be treated.
You feel comfortable telling others how you want to be treated.
You know you are providing important information to others by telling them how you want to be treated.
By telling others how you want to be treated,
They know how to treat you and this is comfortable to them and it shows you honor and respect them.
You are assertive.
You feel comfortable asking for assistance.
You feel comfortable asking for information.
You know that others want to feel needed,
So asking for assistance or information is honoring and respecting others.
When you ask for assistance or information,
You like and accept yourself.
You feel comfortable with your needs.
You are assertive.
You take the time you need to formulate your ideas before expressing them.
You take the time you need to determine your answer before sharing it.
You are assertive.
You determine the values,
Beliefs and opinions that are right for you.
You respect yourself for the values,
Beliefs and opinions you have.
You are comfortable with the values,
Beliefs and opinions you have regardless of how others feel about them.
You are assertive.
You pursue your goals and dreams.
You determine how to lead your life.
You establish your own priorities.
You are assertive.
You are direct and emotionally honest.
You are direct and emotionally honest respecting the rights of others.
You respect the rights of others as much as you respect your rights as an individual.
You are assertive.
You are specific and clear in your communication with others.
You are specific and clear about what you want,
Think and feel.
You are direct.
You communicate with the appropriate person and when you do,
You are specific,
Clear and direct.
You acknowledge that your message is a result of your frame of reference.
You acknowledge ownership of what you want,
Think and feel.
Because you are assertive when you communicate,
You ask for feedback.
You want to know what others want,
Think and feel.
You encourage others to be specific,
Clear and direct in their feedback to you.
You are assertive.
You express yourself and your rights,
Allowing others the same privilege.
You are appropriately direct,
Open and honest.
You develop your life in the way you determine.
You make mistakes.
You have the right to change your mind.
You are assertive so you sometimes make choices that you decide later are incorrect.
This is okay.
You feel it is unnecessary to justify or explain your actions or feelings to others.
You like yourself even though you are imperfect.
You sometimes do less than you are capable of doing and you still like yourself.
You have satisfying relationships within which you express yourself honestly.
You tell others how you want to be treated.
You are comfortable asking for assistance.
You feel comfortable asking for information.
You take the time you need to formulate your ideas before expressing them.
You take the time you need to determine your answer before sharing it.
You determine the values,
Beliefs and opinions that are right for you.
You pursue your goals and dreams.
You determine how to lead your life.
You establish your own priorities.
You are assertive.
Each time you enter a state of deep relaxation of hypnosis,
You will go more deeply,
More quickly and more easily.
I am now going to count from one to five and on the count of five you will open your eyes,
Be fully aware,
Feeling wonderful in every way.
One,
Slowly now gently begin returning to full awareness.
Two,
You feel perfect in every way.
Three,
You feel a stirring surge of energy becoming more aware of your physical body.
Four,
Your entire body wonderfully refreshed and relaxed.
Five,
Fully aware and alert,
Eyes open.
Take a deep breath and stretch.
You are fully aware,
Alert and relaxed and you feel wonderful.
Copyright 2003,
Lynne Brown.
No part of this recording may be reproduced without permission from the publisher.
