Make yourself as comfortable as possible.
And now that you are in a comfortable position,
Focus on yourself,
On the here and now.
Let your body commence this special process.
Familiarize yourself with the process in your mind,
The idea of gradually letting yourself go.
When you decide to let go,
You'll be able to relax even more deeply.
All the commotion of the day,
All the thoughts which you have gathered over the day can now just slip away.
As you decide to let go,
You go deeper.
Breathe in deeply,
And exhale again.
Take in another deep breath,
And let the air flow out of you again,
A little deeper.
Breathe all the way in,
And then exhale all the way out again.
As you breathe in again,
You can let out a great sigh if you wish.
Continue breathing.
Now concentrate just on your breathing.
Good.
If you haven't closed your eyes yet,
Now's a good time to close them.
You'll notice how your eyelids feel relieved of the day's pressures,
Since you also let all your muscles in and around your eyes relax as your eyes fall shut,
Completely naturally,
Completely instinctively.
It feels good to simply keep your eyes closed.
You're finding it hard to keep your eyes open?
Let yourself go down,
Down,
Further down.
Enter a deeper state of relaxation.
Continue to breathe in,
And out.
Let your eyes relax and close even further.
You are enjoying letting yourself go more and more.
You know that you are completely safe here.
You feel secure and are completely free from harm.
You can open your eyes at any time if you wish,
Or keep them closed.
It's your decision.
Let yourself go down even deeper.
You go further and further into a state of relaxation.
Simply leave today's chores and worries behind you.
Let them go.
You decide to breathe even more deeply.
Your chest rises and falls.
It feels good just to let everything go.
Let go of each and everything which has occupied your mind until this moment,
And the deeper you go,
The better you feel.
And the better you feel,
The deeper you go.
Simply let the tension in your shoulders fall away.
Let them go.
Good.
Move this tension out of your body.
Allow it to sink down into the ground beneath your feet.
Simply away.
Your shoulders are becoming more and more relaxed.
You relax your arms and shoulders.
You let yourself sink further into the ground beneath your feet,
Like a ragdoll.
Your shoulders,
Your head,
Your arms,
Your legs,
Your hands are also becoming increasingly looser.
Your fingers are completely relaxed.
You let this wonderful sense of relaxation flow further into your body.
Let this peace and tranquility spread into every cell of your body further and further.
Allow this sense of tranquility to spread further and further into every muscle of your body,
Into your back,
And into your legs.
Now,
Focus on your chest for a while.
This is where the day's stress accumulates for many people.
If there is any stress left in your chest,
Simply let it go.
Just allow all the day's stress to go.
With every breath you take,
You are sending a bright,
Warm light into your chest.
Breathe in deeply and exhale again.
A bright light flows into you as you inhale.
And then you simply exhale all the day's stress out again.
Imagine the breath that you exhale is like a gray stream of air flowing out of your body.
Good.
Stress can leave your body away.
You're enjoying this wonderful feeling of how this bright light flows into your body further and further,
Deeper and deeper,
Further and further,
Deeper and deeper.
Notice how your entire body spreads out.
This wonderful bright light diffuses further into your body,
Further and further,
Deeper and deeper.
Breathe in deeply and exhale again.
A bright light flows into you as you inhale.
And then you simply exhale all the day's stress out again.
Imagine the breath that you exhale is like a gray stream of air flowing out of your body.
Simply exhale your stress out of you in this color.
Stress can leave your body out with every breath you exhale.
Imagine the bright healing light as it flows into your entire body with every breath.
You're enjoying this wonderful feeling of how this bright light flows into your body further and further,
Deeper and deeper.
Notice how your entire body spreads out.
This wonderful bright light diffuses further into your body,
Into your thighs,
Into your lower legs,
Down into your feet,
Into your very toes.
You relax deeper and deeper.
Good.
Take your time and seek out any stress left in your body.
And when you find such stress,
Breathe into this spot very consciously.
Release the tension in this way.
Breathe brightness and light into this spot.
Please keep in mind,
It's not about achieving perfection,
It's just consciousness.
Breathing deeply,
Relaxing deeply.
Your body is relaxing deeper and deeper.
Even if you hear this message while half asleep,
It will reach you.
Each and every word will reach you.
If you are feeling sleepy,
Simply let yourself drift and follow my voice.
If there are still thoughts inside you,
Simply let them come,
Then let them go again.
This will help you relax more deeply.
The gentle sounds and waves take you further,
And my voice also takes you deeper and deeper because it feels so good,
Simply not to think for once,
To simply let go of the day's thoughts,
To be here,
To be now,
To exist in the moment,
Here and now.
You go deeper.
I'm going to count down from 10 to 1.
With each count,
You'll go deeper into relaxation.
I'd like you to relax deeper with every number.
10.
You let everything go because it is now what you desire.
9.
Your relaxation is growing deeper.
8.
You're losing yourself completely in your breathing.
7.
Your relaxation is growing even deeper and deeper.
6.
Your conscious mind is becoming more and more tired.
5.
You now feel twice as relaxed.
4.
Your head is filled with light,
Warm-hearted thoughts.
3.
You now feel twice as relaxed.
2.
You open yourself up to new knowledge.
1.
While your conscious becomes increasingly more tired,
Your subconscious is clear and wide awake.
I'd now like you,
In your mind's eye,
To go to the most beautiful place that you have ever seen.
You visit this wonderful place in your thoughts.
It may be somewhere you went on holiday or experienced as a child.
You see wonderful images of old friends or loved ones.
These images encircle your body with silkiness,
With love,
With warmth.
You remember these wonderful images and the moments when you were completely happy.
You remember all the wonderful details.
Let your thoughts wander around a little.
What did the place smell like?
What exactly did it look like?
You simply let your body come to rest at this wonderful place,
While all these images and feelings slowly rise inside you.
Your breathing flows in and out quite naturally.
You say to yourself,
There's nothing else to do but look at these beautiful images and take in this moment.
The images come and go.
You feel this pleasant temperature around you.
It's absolutely perfect.
You take all the time in the world that you need to pass through these images.
Everything feels wonderful.
You breathe in the smells.
You see the images.
You simply feel at home in this wonderful place,
In this wonderful moment with every fiber of your body.
The sounds envelop you.
They carry you further and further into this wonderful image.
You may doze or sleep if you wish.
Your subconscious still takes everything in.
You relax even more deeply.
You feel safe and secure.
Feel the gentle rhythm of the waves as they ebb and flow,
Lulling you into a state of profound relaxation.
Each wave carries you deeper into tranquility,
Washing away any remaining tension.
Imagine the soothing sound of the waves as they create a serene environment around you,
A place where you are completely at ease.
As the waves continue their rhythmic dance,
Your body becomes heavier and more relaxed.
Feel the weight of your body sinking into the surface beneath you.
Every muscle,
Every fiber releases its tension,
Becoming loose and limp.
5.
Be prepared to release everything.
Let go of any lingering thoughts or concerns.
Imagine them drifting away,
Carried off by the waves.
4.
Your body feels free,
Far away from space and time.
You are floating,
Weightless,
Supported by the gentle embrace of the waves.
Feel the freedom in this weightlessness,
The release of all earthly ties.
3.
When you wake up again,
You will be full of fresh energy.
But for now,
Just drift.
Allow yourself to be here,
In this moment of pure relaxation.
Feel the rejuvenating power of the waves as they cleanse your mind and body.
2.
You fall into an even deeper sleep,
Deeper and deeper,
Sinking into the depths of calmness.
There is nothing you need to do,
Nothing you need to think about.
Just let go completely.
1.
You flow through the night,
Far away from space and time.
Imagine yourself enveloped in a cocoon of comfort and peace.
This cocoon shields you from any disturbances,
Allowing you to sleep deeply and soundly.
As you drift deeper into sleep,
Imagine a soft,
Warm light surrounding you.
This light is a symbol of healing and protection.
Feel its warmth spreading through your body,
Soothing every part of you.
This light guides you into an even deeper state of rest.
You are safe here,
And you are free.
The gentle sounds of nature around you enhance your sense of calm.
You are cradled in this peaceful place,
And it feels perfect.
Notice how your breathing has become slow and rhythmic,
Matching the gentle rise and fall of the waves.
With each breath,
You sink deeper into this state of blissful relaxation.
Your mind is quiet now,
Free from the clutter of daily thoughts.
You are drifting on a sea of calm,
Each gentle wave carrying you further into the depths of sleep.
Feel the serenity of this moment,
The deep rest that is enveloping you.
Feel the presence of this comforting voice as it whispers words of calm and serenity.
Allow these words to fill your mind,
Pushing out any remnants of stress or worry.
You are in a place of total peace,
A place where nothing can disturb you.
With each passing moment,
You drift deeper and deeper.
Your body is completely relaxed,
Your mind is calm,
And your spirit is at peace.
You are enveloped in a cocoon of safety and warmth,
Floating gently on the waves of tranquility.
As you lie there,
Imagine the waves gently rocking you,
Lulling you into an even deeper state of sleep.
Each wave is like a soft lullaby,
Singing you into the most restful sleep you've ever experienced.
You are floating now,
Weightless and free.
The waves carry you,
Support you,
And nurture you.
You are completely at ease,
Drifting in a sea of calm.
This is your time to rest,
To rejuvenate,
And to heal.
You feel safe and secure.
The gentle sounds of nature around you enhance your sense of calm.
You are cradled in this peaceful place,
And it feels perfect.
Notice how your breathing has become slow and rhythmic,
Matching the gentle rise and fall of the waves.
With each breath,
You sink deeper into this state of blissful relaxation.
Your mind is quiet now.
You're drifting on a sea of calm,
Each gentle wave carrying you further into the depths of sleep.
Feel the serenity of this moment,
The deep rest that is enveloping you.
Feel the presence of this comforting voice as it whispers words of calm and serenity.
Allow these words to fill your mind,
Pushing out any remnants of stress or worry.
You are in a place of total peace.
With each passing moment,
You drift deeper and deeper.
Your body is completely relaxed,
Your mind is calm,
And your spirit is at peace.
You are enveloped in a cocoon of safety and warmth.
Each wave is like a soft lullaby,
Singing you into the most restful sleep you have ever experienced.
You are floating now,
Weightless and free.
You are completely at ease,
Drifting in a sea of calm.
This is your time to rest,
To rejuvenate,
And to heal.
You feel safe and secure.
You are cradled in this peaceful place,
And it feels perfect.
Notice how your breathing has become slow and rhythmic,
Matching the gentle rise and fall of the waves.
With each breath,
You sink deeper into this state of blissful relaxation.
Your mind is quiet now,
Free from the clutter of daily thoughts.
You are drifting on a sea of calm,
Each gentle wave carrying you further into the depths of sleep.
Feel the serenity of this moment,
The deep rest that is enveloping you.
Feel the presence of this comforting voice as it whispers words of calm and serenity.
Allow these words to fill your mind,
Pushing out any remnants of stress or worry.
With each passing moment,
You drift deeper and deeper.
Your body is completely relaxed,
Your mind is calm,
And your spirit is at peace.
You are enveloped in a cocoon of safety and warmth,
Floating gently on the waves of tranquility.
As you lie there,
Imagine the waves gently rocking you,
Lulling you into an even deeper state of sleep.
Each wave is like a soft lullaby,
Singing you into the most restful sleep you have ever experienced.
You are floating now,
Weightless and free.
The waves carry you,
Support you,
And nurture you.
The gentle sounds of nature around you enhance your sense of calm.
You are cradled in this peaceful place,
And it feels perfect.
Notice how your breathing has become slow and rhythmic,
Matching the gentle rise and fall of the waves.
With each breath,
You sink deeper into this state of blissful relaxation.
Your mind is quiet now,
Free from the clutter of daily thoughts.
You are drifting on a sea of calm,
Each gentle wave carrying you further into the depths of sleep.
Feel the serenity of this moment,
The deep rest that is enveloping you.
Feel the presence of this comforting voice as it whispers words of calm and serenity.
Allow these words to fill your mind,
Pushing out any remnants of stress or worry.
You are in a place of total peace,
A place where nothing can disturb you.
With each passing moment,
You drift deeper and deeper.
Your body is completely relaxed.
Your mind is calm,
And your spirit is at peace.
You are engulfed in a permanent safety and comfort.
Imagine the waves gently rocking you into an even deeper state of sleep.
Each wave is like a soft pillow.
