I would like you to begin now by closing your eyes.
Very good.
Now take a deep breath in and very slowly let it out.
And another deep breath in.
And slowly let it out.
Good.
Now one more deep,
Deep breath.
And hold it for just a moment.
And then let it out.
Relax your mind.
Relax your body.
Just relax.
Now I would like you to imagine that you have complete control over all of the muscle groups in your body.
And starting with the very top of your head,
I would like you to begin to relax those muscles.
Begin to relax the scalp now.
Feel the relaxation moving down,
Down into your forehead.
Feel the muscles in your forehead relax and let go.
Feel that relaxation move down into your eyes.
Notice how heavy your eyelids have become.
Notice how comfortably heavy you begin to feel.
Just continue to drift down now.
Notice that relaxation moving down into your cheeks now.
Feel the muscles sag and let go.
Feel it moving down into your lips.
Notice how relaxed your lips have become.
Notice how your teeth are slightly parted now,
Not clenched at all.
Just feel yourself going down.
Feel your chin sink all the way down now.
Feel your jaw drop and relax.
Very good.
Just feel your whole head and face relax now.
Now feel the relaxation move down and into your neck.
Relaxing the front part of your neck and the back part of your neck.
Feel that relaxation move down into your shoulders now.
Feel your shoulders sinking toward the ground.
You almost feel as though a warm blanket of relaxation has been placed around your neck and shoulders and everywhere it touches becomes instantly relaxed.
Feel that relaxation now.
Feel all of the tension leaving your body now.
Notice how the relaxation has moved into your arms now.
Relaxing the biceps,
Relaxing the elbows.
Relax the forearms now.
Feel your arms becoming heavy and loose.
Your hands relax now.
Finally,
Your fingers relax.
Feeling so warm and so comfortable now.
Feel that relaxation moving into your chest now.
Notice how comfortable your breathing has become.
Notice how good it feels to take deep and cleansing breaths.
Feel yourself relax even more now.
You almost feel as though you're breathing in relaxation and breathing out tension.
That's right.
Breathing in relaxation,
Breathing out tension.
Feeling good,
Feeling relaxed.
Going deeper now,
You feel that relaxation moves into your stomach.
Your stomach muscles relax.
You let go of all tension now.
Feel the relaxation increase with each word I say.
The relaxation moves into your back now.
You notice it starting at the top of your back and moving down,
One muscle at a time,
All the way down your back.
Your upper back relaxes.
The middle of your back feels so good and so relaxed.
Your lower back loses all tension now,
Relaxing completely now.
Feeling so good.
The relaxation moves into your legs now,
Relaxing the muscles in your thighs.
Your legs begin to feel heavy.
Your knees relax now,
Feeling so heavy.
Your calf muscles relax,
Moving down to your ankles,
Allowing that relaxation to move through you.
Your feet are relaxing now,
Feeling good as the relaxation gently moves into your toes.
Your whole body is now relaxed from the top of your head down to the tip of your toes.
Continue to sink deeper and deeper with each word I say,
Going down,
Comfortably down now.
As you continue to feel more and more relaxed,
You are going to deepen that relaxation even more.
As you continue to breathe in and out,
Your relaxation becomes deeper and deeper.
Now,
In just a moment,
I'm going to begin to count backward from 10 down to 1.
With each number I say,
Your body becomes more and more relaxed.
With each number you hear,
You feel yourself sinking deeper and deeper into a relaxing state,
Just relaxing further with each number you hear now.
10,
Feeling your mind and your body becoming more and more relaxed now.
9,
Going deeper and deeper now.
8,
Feeling so good and so relaxed.
7,
Feeling yourself relaxing completely,
Enjoying this sensation of deep,
Deep relaxation now.
6,
Feeling yourself sinking even further down.
5,
You feel so good and so relaxed,
Feeling waves of relaxation washing over your body.
4,
Going deeper and deeper now.
3,
Feeling more and more relaxed now.
2,
Feeling relaxed.
And on the next number,
The number 1,
As soon as I say that number,
Your body will immediately relax completely and sink into deep meditation.
Ready,
Going down to 1,
All the way down now,
Feeling good and relaxing completely.
Continue to relax now.
Continue to allow your breathing to take you deeper and deeper into this state now.
Feel relaxed.
Allow all of the positive suggestions I will now provide to sink deep into your subconscious mind.
Just relax.
You are a positive person.
You know that positive people have positive habits.
These positive habits make them better.
These positive habits are exactly what you want in your life.
Just think of these positive habits.
See them in your mind's eye.
You know exactly what positive habits you would like in your life.
So just imagine these habits now.
Now I would like you to pretend that each of these habits is a seed.
I want you to imagine each of these positive habits is a seed you hold in your hand.
Now I would like you to imagine yourself taking each seed,
Each positive habit,
And planting that habit into a garden in your mind now.
Just see yourself picking up a seed and placing that seed deep into the earth now.
Picture yourself covering that seed with soil.
Then see yourself moving on to the next seed and repeating the process.
I'm going to stop speaking for a moment while you plant each seed,
Each positive habit into the garden in your mind now.
Very good.
Now I would like you to imagine yourself water the garden.
You make sure the ground receives the perfect amount of water so those seeds can grow.
Now imagine the sun shining down on your garden.
See time fast forward and see your seeds taking root and sending up shoots.
See those seeds becoming plants.
See time fast forward again and look at your garden.
Each seed has produced many beautiful plants.
You are very happy with this garden.
You've done it.
You've accomplished your goal.
This garden is your mind.
It is ready and willing to accept all positive habits you put in it.
You feel good about your garden.
You know that any positive habit you desire has been planted into your mind now.
All you have to do is relax and allow that positive habit to take root.
Picture yourself doing the things you need to do to tend to your garden.
See yourself reinforcing your positive habits.
You are a positive person.
You are able each day to attract good things to you.
You want what is best for yourself.
You are goal driven.
You find you can easily accomplish your goals.
You find time each day to nurture your positive habits.
Each habit will draw you closer and closer to your personal goals.
You have positive habits.
You achieve your positive habits.
And now in just a moment I am going to begin to count from one up to five.
As I count from one up to five you will begin to feel more alert and awake.
When I get to the number five you will be wide awake feeling good and refreshed.
One beginning now to emerge from the hypnotic state.
Remembering that you are now positive,
Relaxed and full of positive habits and mindsets.
Two,
Feeling so good and relaxed and so proud of the work you've done today.
Three,
Bringing back with you any thoughts,
Ideas,
Beliefs or behaviors that will inspire the changes you want in your life.
Four,
Beginning to move a bit now,
Feeling relaxed,
Refreshed and remembering the entire session.
And now five,
Eyes wide open now,
Excited that you are now positive and able to go after your goals.
