Sit comfortably with your legs uncrossed and your arms relaxed.
Close your eyes.
Take a deep breath.
As you breathe out,
Feel yourself relaxing.
With every breath,
You become more relaxed,
More peaceful.
Now as you breathe out,
Picture the number three,
Three times.
This is level three,
Where you will learn to relax in mere seconds.
This time,
I'm going to guide you,
But in the future,
This will be completely natural for you.
It will be automatic,
And you will be instantly,
Physically relaxed when you picture the number three,
Three times.
Close your eyes.
Concentrate your sense of awareness on your scalp,
The skin covering your head.
Feel it relaxing,
Releasing,
Letting go.
Become aware of the sense of deep relaxation in this area of your head.
Concentrate the sense of awareness on your forehead,
The ligaments,
Muscles,
And skin relax,
Release,
And letting go.
Become aware of a sense of deep relaxation in this area of your head.
Concentrate your sense of awareness on your eyelids and the skin around your eyes.
Feel them relax,
Release,
And letting go.
Become aware of a sense of deep relaxation in this area of your head.
Concentrate your sense of awareness on your face,
The skin of your cheeks,
The muscles of your mouth and lips.
Feel them relaxing,
Releasing,
And letting go.
Become aware of a sense of deep relaxation in this area of your head.
Become aware of the muscles of your jaws.
Feel them relaxing,
Releasing,
And letting go.
Become aware of a sense of deep relaxation in this area of your head.
Concentrate your sense of awareness on your throat,
The skin around the front of your neck.
Feel it relaxing,
Releasing,
And letting go.
Become aware of a sense of deep relaxation in this area of your neck that becomes deeper as we continue.
Concentrate on your shoulders.
Feel your clothing on the skin.
Feel the muscles across the shoulders relax.
Feel them release.
Feel them letting go as you become more of a deep sense of relaxation that will continue to get deeper.
Become aware of your arms,
Your hands.
Feel the clothing on the skin.
Feel the muscles relax.
Feel them release.
Feel them letting go as you become aware of a deep sense of relaxation that will continue to get deeper as we continue.
Concentrate on your chest.
Feel the clothing on this part of your body.
Feel the muscles and the skin here relax.
Feel the warmth of this part of the body as you place this part in a state of deep relaxation that will only get deeper as we continue.
Concentrate within your chest.
Relax all ligament tension,
All noise,
All muscles and organs.
Let the relaxed feeling get deeper.
Concentrate on your abdomen.
Relax all muscles,
All ligament tension.
Relax the organs.
Sense of relaxation here that will get deeper and deeper as we continue.
Become aware of your pelvis.
Become aware of the muscles,
Glands and organs as they release any tension.
A sense of relaxation that goes deeper as we continue.
Become aware of your thighs.
Feel your clothing on the skin.
Feel the muscles relax.
Feel them release.
Feel them letting go as you become more aware of a deep sense of relaxation that will continue to get deeper as we continue.
Become aware of your knees.
Let them relax,
Releasing any tension.
A feeling of relaxation that gets deeper and deeper as we keep going.
Concentrate on your calves.
Feel the clothing on the skin,
The tension releasing.
A feeling of relaxation that gets deeper and deeper as we continue.
To enter a deeper,
Healthier level of mind,
Concentrate on your toes.
Feel the tension release.
Enter a deeper,
Healthier level of mind now.
Let your feet feel so relaxed that they don't even belong to you.
Let the feet,
The calves,
Knees and thighs feel so relaxed.
You are in a state of complete physical relaxation.
Every time you visualize the number 3 three times,
You will be brought into this state of physical relaxation.
And just like a muscle getting stronger,
Every time you visualize the number 3 times,
You will become even more relaxed than the time before.
To enter mental relaxation number 2,
Picture the number 2 three times.
You are now at level 2,
A state of relaxation deeper than level 3,
A state of mental relaxation where outside noises cause you to go even deeper into it.
I'm going to suggest tranquil settings for you.
A day on the beach with the waves whispering and the sun warm on your face may be the most relaxing scene for you.
Wandering through the forest,
Bathing in the dappled sunlight,
Breathing in the fresh scents and hearing birds chirping may be your perfect,
Peaceful setting.
Relaxing in an open meadow surrounded by blooming flowers,
Or enjoying the view over a valley from a mountaintop.
This is relaxation level 2,
Where noises will not distract you.
You are fully mentally relaxed.
To go to your center,
To your core,
Visualize the number 1 three times.
You are now at level 1,
A more relaxed and peaceful state of being,
Where you can function from your center.
To enter a deeper,
Healthier state of mind,
Count down from 25 to 1,
Or 50 to 1.
You will always keep your mental faculties,
You will be wide awake whenever you need to be.
You will also be able to relax deeper and deeper with ease,
Whenever you need to or desire to.
I am going to count down from 10 to 1,
As I do,
You will go deeper and deeper,
More relaxed,
And more to your center,
10,
9,
8,
7,
6,
5,
Deeper,
4,
3,
Deeper and deeper,
1.
You are now at a deeper,
Healthier level of mind.
Relax your jaw,
Feel how relaxed it is,
And feel that sense of relaxation spread all the way down to your toes.
It is good to be in this state of relaxation,
A healthier way of being.
To help you enter a state of deeper relaxation,
And a healthier state of relaxation,
I am going to count from 1 to 3 and make a noise with my fingers.
When you hear that noise you will not be shocked,
You will go deeper into relaxation and you will project yourself to that ideal place of relaxation.
I will then stop talking.
When you next hear my voice,
You will feel that you have spent an hour in your relaxing place.
In real time,
Only 30 seconds will have passed.
My voice will not startle you,
You will take a deep breath,
Relax,
And go deeper.
Within this 30 seconds of actual time,
Your body and mind will experience one full hour of relaxation.
1,
2,
3,
Project yourself to your relaxing place,
Relax,
Take a deep breath,
And as you exhale,
Go deeper,
And repeat after me mentally.
Every day,
In every way,
I am getting better and better.
Every day,
I am getting stronger.
I am a wonderful person.
I am loved and I am loving.
I make decisions that are good for me.
Negative thoughts and negative suggestions have no impact on me.
I am now going to count from 1 to 5,
And you will be awake.
You will feel better than before,
More awake,
Full of energy,
Like you've had just the right amount of sleep.
1,
2,
Coming up slowly,
3,
4,
Feeling movement in your fingers and in your toes,
5,
Opening your eyes,
Wide awake now,
Feeling wonderful,
Feeling energized.
