Take a deep breath in and as you breathe out close your eyes and begin to relax.
Know that there's a special time for you,
Some time away from the outside world,
To let go,
To let the external fall away,
To find a still space within where you feel safe,
Peaceful,
Content,
Tranquil,
Just allowing your attention to follow the sound of the music,
Taking you deeper and deeper,
Drifting and floating down with the rhythm of the music,
Soft,
Serene,
Feeling lighter and lighter,
So very peaceful,
To a deeper level of quietness,
Stillness,
Space,
The sound of the music helping to relax you more deeply,
Like a slow,
Gentle,
Relaxed heartbeat,
And there's absolutely nothing you need to do,
Just lie back and listen,
The sound of my voice,
The sound of the music,
Going with you wherever you choose to go,
Noticing now how very good it feels to just let go,
Beginning to feel wonderful sensations of contentment,
Of well-being in your body,
In your mind,
Letting go more and more,
As you feel the gentle sensations of peace,
Of easiness,
Tranquility and relaxation,
A soothing gentle wave of relaxation that will travel all the way down your body,
Beginning now at the top of your head,
Letting go as the wave moves slowly down to your forehead,
Releasing all of your facial muscles,
Travelling slowly,
Easily over your eyes,
Feeling soothed and peaceful,
So very relaxed,
As this calming wave of peace,
Tranquility travels down to your jaw,
Parting your teeth just a little,
And letting the relaxation soothe you,
Sensations of lightness,
Softness,
As you feel the relaxation,
A sense of ease and calmness,
As it travels slowly and gently down the back of your neck and spreads softly across your shoulders,
Breathing slowly in and slowly out,
As you notice the ease,
The tranquility sweep gently down your arms,
Down to your hands,
All the way down to your fingertips,
And as your body feels more and more relaxed,
Your mind too feels quieter and quieter,
Drifting deeper and deeper down to the open space within,
To your own intuitive mind,
The part of you that feels great peace and contentment,
The first part of your being,
Your own innate wisdom and true beauty,
Letting go,
Opening to your unconditioned mind,
The truth of who you are,
And feeling the relaxation travel slowly,
Easily now across your upper back,
To continue to travel slowly down,
Down,
All the way down to your lower back,
So calming and peaceful,
So very tranquil,
As you breathe in deeply and breathe out slowly,
Feeling the easiness,
The calmness travel slowly across your chest and gently down to your tummy,
All your muscles just letting go,
Feeling soft and relaxed,
Soothed,
As the relaxation continues to travel down to your legs,
To your knees,
To your calves,
Down to your ankles,
All the way down to your feet,
To the very tips of your toes,
Your entire body feeling so soft and light,
So very very relaxed,
More relaxed than you have ever felt before,
Your mind so still and quiet,
So very peaceful now,
And in a moment I'm going to count down from 3 to 1 and say the word relax,
And when I say the word relax,
You double your relaxation,
Double your state of hypnosis,
A soothing wave of easiness and calmness sweeps down your entire body,
Helping you to feel twice as relaxed,
On 3,
2,
1,
Relax,
So safe,
So calm,
So very very light,
So relaxing,
So relaxing,
3,
2,
1,
Relax,
And in this very deep state of relaxation,
You can imagine a spiral staircase just in front of you,
And you realise that this spiral staircase is going to lead you to an even deeper state of hypnosis,
Where you are relaxed and safe,
With each step down the spiral staircase,
You feel your body,
Your mind,
Go more and more deeply into hypnosis,
Going down and down,
Round and round,
At ease and calm,
Deeper and deeper down,
As deeply down as you need to go,
10,
Feeling so relaxed and tranquil,
So green,
9,
Deeper and deeper,
8,
Drifting down,
So very peaceful,
7,
You can feel your body feeling more and more relaxed,
More relaxed than you have ever felt before,
6,
5,
4,
Safe,
Gentle,
Light,
3,
2,
1,
So very very relaxed,
Calm and quiet,
Light and peaceful,
So relaxing,
So peaceful,
The beautiful sense of well-being and easiness,
So very at peace right here,
Right now,
Just being,
And feelings are very tranquil and peaceful,
Your mind is open,
Open and receptive to the positive suggestions that I will make,
For your benefit,
For your well-being,
Helping you to connect more and more with your own wisdom,
Your higher consciousness,
To help you feel more fulfilled,
The deeper joy within,
Feeling yourself connect more and more with your true self,
Your unconditioned mind where courage and wisdom and kindness reside,
The space,
The stillness that speaks to you,
And because your feelings are very quiet now,
So very peaceful,
You are able to listen more and more to your own intuitive wisdom,
That part of you that already knows,
And how very good it feels to connect with that part of you again,
To listen,
To understand more clearly how your mind and body are connected,
And sensing this now,
You are filled with a great sense of contentment,
Of joy,
Of deep appreciation for the life that you are,
The life,
The breath,
The presence of your being,
Life being lived through you,
Sensing old habits,
Old limiting beliefs falling away,
As you become more and more present,
More and more aware of the here and now,
With all of your senses feeling heightened,
Your sense of sight and touch,
Hearing,
Taste and smell,
Noticing how very good it feels to just be you,
Your thoughts quieter,
As your attention is drawn more and more to your other five senses,
Feeling increasingly vibrant and alert,
Appreciating all that your body has enabled you to experience,
All the emotions,
The sensations,
And this renewed appreciation,
The joy of just being fills your body,
Fills your mind with a deep joy,
Contentment and peace,
You notice yourself living more and more from your higher consciousness,
More and more present in your daily activities,
Whatever you are doing,
Your attention,
Your senses acutely heightened,
Tuned into the present moment,
To the life that you are,
Your body being breathed,
Lived,
Fully a new freedom and spontaneity,
Recognizing how truly amazing your body,
Your very being is,
Noticing your qualities,
Your loving kindness,
Your patience and your attentiveness,
Your determination to bring a deeper awareness and consciousness,
To meet challenges,
To enjoy opportunities,
Taking you deeper and deeper on this journey of life,
To reach your highest potential through gentle and patient determination,
And this fills you with renewed energy and joy for life,
Experiencing the bliss,
The freedom and a deeper sense of well-being that is always available for you right here,
Right now,
And noticing that this is always there for you in the here,
In the now,
Your deeper knowing,
Your intuitive mind,
Your higher consciousness,
And being more and more connected to your authentic self,
Enables you to make choices that are more rewarding for your mind,
For your body,
Noticing yourself slowing everything down,
Sometimes deliberately,
Sometimes unconsciously,
Your movements,
Your speech,
Slower,
More aware,
And you notice that the slowing down process gives you greater space,
Space around everything you think,
Space around everything you feel,
Enabling you to step into a different and more beneficial state of consciousness,
A state of consciousness that is more present,
Spontaneous and joyful,
Grateful,
Feeling kinder to yourself,
Kinder to your body,
Kinder to your thoughts,
Just by slowing everything down,
Noticing your movements,
Your speech slow down,
And how this gives you more time,
More time to notice,
To enjoy this wonderful life,
The awareness within coming more and more to the foreground,
The quietness,
The gentleness,
The ground of your being,
Your original and authentic nature,
And you notice yourself particularly enjoying your food more and more mindfully,
Eating slowly,
Enjoying every mouthful,
Tasting food as if it was the first time you had tasted it,
And this very simple discipline,
And this very simple discipline of taking more time to enjoy every mouthful,
Slowly and deliberately,
Naturally means that you eat less,
Only eating enough to feel pleasantly full,
Noticing yourself only eating when you feel you are physically hungry,
And then only eating enough to satisfy that hunger,
And you naturally notice yourself making more and more healthy food choices,
Vegetables and fruit,
Salads and herbs,
And this gives you greater confidence in yourself that you are listening to your own body,
Intuitively knowing what is best for your body,
Encouraging you to feed your body to feed your mind,
With foods that you know are healthy,
Kinder to your body,
To your emotions,
Noticing how very much more in tune you are with the healthy requirements of your body,
And how this frees your mind,
Your emotions,
To enjoy more and more the richness of your life,
Naturally wanting to enjoy the well-being that you are experiencing in your body and your mind,
Easily and naturally noticing you being more active in your everyday activities,
Realising that you want to fulfil the potential of your body to be fitter and healthier,
Deciding to do more exercise that is appropriate and beneficial for you,
For your emotions,
For your mind,
Naturally enjoying exercise and the joy that this brings you,
Whether this is more gentle exercise like walking,
Stretching or light yoga,
Or perhaps more vigorous like running and swimming or cycling,
Feeling more and more in tune with the requirements of your body,
And this fills you with a great sense of confidence,
Of easyness in your skin,
Knowing that you are honouring the life that you are,
By being the most healthy and active that you can be,
Continuing with patience,
With determination,
With a spirit of loving kindness and gentleness to your body,
To eat more slowly,
More mindfully,
Making food choices that are healthier for your body,
For your emotions,
Only eating to satisfy physical hunger,
And naturally with gentleness,
Becoming more physically active,
Whether this isn't just your day to day activities,
Or purposefully adopting an exercise program that strengthens your body,
Helping you to appreciate more and more the wonder,
Absolute joy that your body brings you,
Stronger in body,
Stronger in mind and emotions,
Freeing you to do more and more the things that you love,
Enriching your life on all levels,
Physical,
Emotional,
Spiritual,
Noticing your attention and your energy,
Being brought more and more to do the things that you love,
The things that bring you deep joy,
Contentment and appreciation for the life that you are,
The life of your truly amazing body,
And I know that you would like to deepen your state of relaxation.
In a moment I'm going to say the word sleep,
And when I say the word sleep you double your relaxation,
Double your state of peace and calmness,
Drifting deeply now into relaxed,
Deep sleep,
Your mind,
Your body,
Sinking down,
And you're going to be able to feel the energy,
The energy of your body,
Sinking down,
So very,
Very relaxed and peaceful and tranquil,
Drifting deeper and deeper down on sleep,
Sleep,
Sleep,
Sleep,
Sleep.
