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 and 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.
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 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.
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.
Remove 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,
Down into your buttocks,
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.
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.
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.
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.
Always keep in mind,
It's not about achieving perfection,
It's just consciousness.
Breathing deeply,
Relaxing deeply.
Your body is relaxing deeper and deeper.
All crucial changes happen on a subconscious,
Mental level.
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.
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,
Beautiful places or special moments.
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 go deeper and deeper.
It's the perfect state to learn,
To discover,
To grow.
It's the perfect state to experience something new.
Your subconscious mind can anchor everything in any state,
Learn new things,
And store unlimited information.
You will retain everything that you now perceive,
Everything that I say to you.
You will retain every single word.
You will store all thoughts in your subconscious.
Because your subconscious is always there and anchors all these impressions inside you.
Millions of emotions and impressions,
They're all there.
Your subconscious perceives everything.
Your subconscious acts as a sponge.
This sponge soaks up all information,
All the information which does you good and lets you grow.
And now,
I want you to imagine a warm,
Soothing light enveloping your entire body.
This light is a shield protecting you from any negative thoughts or feelings.
This shield allows only positive,
Calming energy to enter your mind and body.
As you bask in this warm,
Protective light,
You feel a sense of safety and security washing over you.
This light is your own inner strength and resilience,
A constant reminder that you are in control.
You have the power to face any fear,
To soothe any anxiety,
To lift any depression,
And to release any stress.
You say to yourself,
I am safe and secure in this moment.
I am in control of my thoughts and feelings.
I release all fear,
Knowing that I am protected and strong.
I let go of anxiety,
Embracing peace and calmness.
I lift the weight of depression,
Welcoming joy and light into my life.
I release stress,
Allowing my body and mind to relax deeply.
Feel this light growing stronger and brighter with each breath you take.
It fills every part of your being with warmth and positivity.
This light is your inner strength,
Always available to you whenever you need it.
You say to yourself,
I am powerful and resilient.
I trust in my ability to overcome challenges.
I am worthy of love,
Happiness,
And peace.
I choose to live my life free from fear,
Anxiety,
Depression,
And stress.
I embrace the calm and serenity within me.
Now,
As you continue to breathe deeply,
Imagine this light spreading out from you,
Touching every aspect of your life.
It brings clarity and focus to your mind,
Relaxation and peace to your body,
And joy and fulfillment to your soul.
This light is your guide,
Your protector,
And your source of endless strength and calm.
You relax deeper and deeper and deeper.
You enter this gentle,
Pleasant trance.
You doze away,
Half awake,
Half asleep.
And when you wake up again,
You will feel refreshed and relaxed,
Completely focused.
You'll be ready to use everything that you have learned here,
And you will continue to enjoy such deep relaxation.
From now on,
You will no longer believe those bad,
Depreciative things that you say about yourself.
You will open your mind to new impressions and experiences.
You will replace the words,
I cannot,
With I can.
Your subconscious will allow you,
Because it's open to new things.
Your subconscious will replace unhealthy ways of thinking in your mind.
Your mind will be alerted as soon as you yield to old impulses.
Should you obey old impulses and react in the old,
Familiar way,
Your subconscious will replace unhealthy ways of thinking in your mind.
Your mind will be alerted as you give in to impulses and react in the same old manner.
Your mind will be alerted if you treat yourself badly.
Your mind will be alerted if you are harsh and unfair to yourself.
Your subconscious will send you a signal to stop for a moment before you react in the same old way.
And when you stop,
You will make a choice.
You will make use of the possibilities open to you.
You will know about the power of these possibilities in the future.
You know that life has everything for you that you want.
You used to react automatically,
Almost as if you were on autopilot.
You reacted due to impulse only at these moments in time.
You fulfilled a presumed need from this impulse,
But you have a choice at all times.
You have a choice.
When this impulse arises,
Wait and choose,
Pause,
Wait and choose.
Go from subconscious action to conscious action.
You have a choice at all times.
You have this choice whenever the impulse arises.
Turn on autopilot or make your choice.
From subconscious action to conscious action,
From autopilot to decision,
Pause,
Wait and choose.
And if you make this choice,
It will have a profound influence on your mind,
And you will change your body,
Your soul,
And your mind all at the same time.
Turn on autopilot or make your choice.
From subconscious action to conscious action,
From autopilot to decision,
And you then can choose.
You can choose to dwell in anxious thoughts or in peaceful thoughts.
You can choose between stress and relaxation.
You have this choice.
You'll see yourself reflected in this decision from now on.
You'll see how you choose.
You'll look at the possibilities.
You choose.
Pause,
Wait,
And choose.
This is when you train your subconscious.
Pause,
Wait,
And choose.
You decide on the new.
You choose to prefer calm and serene thoughts over stressful ones.
You will engage in practices that bring tranquility into your life.
You'll fill your day with moments that ground you and bring you peace.
You'll surround yourself with an environment that supports relaxation and calmness.
And in the future,
Whenever you feel the impulse to worry or stress,
Stop,
Wait,
And choose.
Pause,
Wait,
And choose.
You will cultivate a habit of deep,
Restorative sleep.
Your body will take over the thoughts of your mind,
Crystal clear,
Like water at its source.
You will sleep peacefully and wake up rejuvenated.
And if you provide your mind with this healthy habit,
Your body is also provided with clarity and purity.
You then become a fish in water,
Which unerringly follows its course and remains there until its body,
Mind,
And soul have reached their destination.
Clarity,
Focus,
And peace are within you.
Self-confidence is within you.
Lightness is within you.
This high frequency is within you.
Calm and light.
Calm thoughts are light energy.
Your body stores this light energy and transforms this peace into resilience.
You will manage your anxiety.
You will achieve your focus.
You will have energy for the truly important things.
You will have time for people that you truly love.
You will do all the things you like doing very often.
You're no longer willing to sacrifice all these things due to your anxiety.
Pause,
Wait,
And choose.
You will advance on this path every day.
You will see how your inner peace and your self-assurance double in size every day.
Pause,
Wait,
And choose.
You have this choice at every impulse.
When you feel stressed or full of anxiety,
You enter the high frequency.
Pause,
Wait,
And choose.
You can decide time and again.
With this decision,
You set yourself free from the past.
You will now no longer choose thoughts which constrict your mind or make it heavy.
You will avoid thoughts which make you tired,
Heavy,
And slow.
You will avoid thoughts which make you sluggish.
You will cultivate thoughts which supply you with light energy,
With pure,
Light,
High energy.
You will enter this light,
High frequency energy with each individual decision.
This is precisely what will change your mindset.
Healthy thinking will guide you into the light energy.
You will experience it every day.
You will always,
Always choose this light energy.
Choose creation.
Choose choice.
Choose new things.
Choose healthy things.
Pause,
Wait,
And choose.
You will take walks in nature.
You will create a serene space for yourself at home.
You will use relaxation techniques instead of worrying.
Movement is freedom.
Movement is letting go.
Movement is light energy.
Movement becomes a game for you.
And if the impulse arises,
You decide on calm.
You decide to move.
Your subconscious will now become highly creative.
It will show you how you can do good to your mind.
Your mind becomes a single,
Self-defending element,
An instrument that is good for your entire being.
There is now no room left for the old impulses,
For the old,
Useless way of thinking.
Pause,
Wait,
And choose.
And when those old,
Self-injurious thoughts gather pace,
Your subconscious mind will outmaneuver you.
It will remind you.
With every impulse,
It will strongly remind you that you now think otherwise,
That you act differently and now feel different.
It will remind you that you always have a choice,
To obey an impulse or to let it go.
You can continue with the old or create something new.
I now want you to imagine yourself lying in a beautiful,
Soft cornfield on a gloriously warm,
Sunny spring day.
The temperature is perfect.
You feel completely at ease.
You look at the sky and watch the clouds for a while.
And as you follow the clouds and relax,
You see the clouds forming a word very slowly.
The clouds merge into one word and your subconscious paints this word deep into your thoughts.
Focus all your attention on this image and this word,
Calm.
Look at this word for a moment,
Pause,
Wait,
And choose.
The clouds suddenly disperse again.
You see how they change their shape and how the word transforms itself into another,
Clarity.
You see this word in the sky.
You feel this clarity inside you.
This clarity gives you confidence as you follow your path.
You feel this energy from your hair to your toes,
In every cell of your body.
You can feel how this power flows through your whole body.
You feel this power in your chest.
You feel this power in your heart.
The clouds are now breaking apart and they're forming a new word,
Self-love.
Let this word take effect throughout your whole body.
The word is now in your subconscious.
If you love yourself,
Then it doesn't matter how much anxiety you have felt before.
You can thus simply block out any negativity around you.
You can block out all this negativity around you with love.
All these people who don't stand by you,
Possibly friends or people at work.
You can also use this inner power to block out negative things in the media,
The negative things which clog up our minds so often.
You can decide to spend less time with negative people.
There is sheer power inside you.
You accept that there is nothing wrong with you,
No matter how anxious you have been.
You realize that you are now forging your own path.
The path of choice.
The path of strength.
The path of clarity.
From now on,
You will choose peace and calm for you yourself only.
For your inner power.
For your light energy.
And you feel that light and wonderful strength inside you,
Because you transform self-love into a temple within you.
This temple is full of light inside you.
You feel that strength.
This incredible inner power that was always there.
That was simply hiding.
There is a huge reservoir within you.
A reservoir that you know will always be there.
A reservoir that you simply forgot about.
It's this power that flows through your body at all times,
Turning your body into a temple.
A temple full of light energy.
This power is within you.
It is in every cell.
It is in every muscle.
This unbelievable power,
Which you can release at any time.
Pause.
Wait.
And choose.
You will take this valuable step today,
Tomorrow,
And the day after tomorrow.
And your subconscious will become more disciplined every day.
You will continue to train your subconscious.
The effect will become increasingly larger from time to time.
Your focus will become sharper.
And it will be increasingly clear to you what you want.
Your thoughts are getting lighter.
Your strength is increasing.
And you love and actively live this choice.
From now on,
You will be the guardian of your thoughts.
You choose your emotion.
You choose your thoughts.
You choose your state.
You will erase this inner mindset from your subconscious.
Success does not come from stress.
Isolation will not heal your emotions.
Anxiety will not solve your problems.
You now understand that anxiety and depression are signals,
Not identities.
They are signals that your body and mind need empathy,
Self-love,
And new friends.
By listening to these signals and responding with care,
You create a healthier,
More resilient self.
Every time you feel stress,
Anxiety,
Or depression,
Recognize it as a signal to pause,
Breathe,
And choose a new path.
You have the power to transform these signals into new opportunities for change,
Growth,
And self-discovery.
You are not your anxiety.
You are not your depression.
You are a being of light and strength,
Capable of overcoming any challenge.
As you continue this journey,
You will develop tools and strategies to manage and reduce anxiety and depression.
These tools include deep breathing,
Mindfulness,
Physical activity,
And connecting with loved ones.
Remember that you are not alone.
There are people who care about you and support you,
Always.
Reach out to them when you need to.
You have an inner strength that is unbreakable,
And you will use this strength to build a life filled with peace,
Joy,
And fulfillment.
A life with purpose.
Good.
And now,
As you listen to the waves,
You relax even more deeply.
You feel safe and secure,
And you fall into a deep sleep.
I will now count down from five to one,
And when I reach one,
You'll then drift into a deep sleep.
Five.
Be prepared to release everything.
Four.
Your body feels free,
Far away from space and time.
Three.
When you wake up again,
You will be full of fresh energy.
Two.
You fall into an even deeper sleep.
One.
You float through the night,
Far away from space and time.
You say to yourself,
I am worthy of love and happiness.
I am stronger than my anxiety and depression.
I choose to focus on positive thoughts.
I am grateful for the good things in my life.
I release all tension and stress from my body.
I am at peace with who I am.
I am capable of handling whatever comes my way.
I deserve to feel good about myself.
I am not my anxiety.
I am much more than that.
I am free from the power of depression.
I choose to let go of fear and embrace love.
I am surrounded by supportive and loving people.
I trust in my ability to overcome challenges.
I am filled with inner peace and tranquility.
I am becoming more relaxed with every breath.
I release all worries and embrace calmness.
I am worthy of all the positive things life has to offer.
I am resilient and can handle anything.
I am enough just as I am.
I choose to think positively about myself and my life.
I am in control of my breathing and can calm myself with each breath.
I am grateful for my ability to overcome obstacles.
I am surrounded by peace and serenity.
I choose to focus on what I can control and let go of what I cannot.
I am a survivor,
Not a victim.
I am proud of myself for persevering through difficult times.
I am in control of my thoughts and emotions.
I am calm and relaxed in every situation.
I am worthy of love and happiness.
I am stronger than my anxiety and depression.
I choose to focus on positive thoughts.
I am grateful for the good things in my life.
I release all tension and stress from my body.
I am at peace with who I am.
I am capable of handling whatever comes my way.
I deserve to feel good about myself.
I am not my anxiety.
I am much more than that.
I am free from the power of depression.
I am surrounded by supportive and loving people.
I trust in my ability to overcome challenges.
I am filled with inner peace and tranquility.
I am becoming more relaxed with every breath.
I release all worries and embrace calmness.
I am worthy of all the positive things life has to offer.
I am resilient and can handle anything.
I am enough just as I am.
I choose to think positively about myself and my life.
I am in control of my breathing and can calm myself with each breath.
I am grateful for my ability to overcome obstacles.
I am surrounded by peace and serenity.
I trust in my ability to manage stress effectively.
I choose to focus on what I can control and let go of what I cannot.
I am a survivor,
Not a victim.
I release all tension and stress from my body.
I am at peace with who I am.
I am capable of handling whatever comes my way.
I deserve to feel good about myself.
I am not my anxiety.
I am much more than that.
I am free from the power of depression.
I choose to let go of fear and embrace love.
I am surrounded by supportive and loving people.
I trust in my ability to overcome challenges.
I am filled with inner peace and tranquility.
I am becoming more relaxed with every breath.
I release all worries and embrace calmness.
I am worthy of all the positive things life has to offer.
I am resilient and can handle anything.
I am enough just as I am.
I choose to think positively about myself and my life.
I am in control of my breathing and can calm myself with each breath.
I am grateful for my ability to overcome obstacles.
I am surrounded by peace and serenity.
I choose to focus on what I can control and let go of what I cannot.
I am a survivor,
Not a victim.
I am proud of myself for persevering through difficult times.
I am in control of my thoughts and emotions.
I am calm and relaxed in every situation.
I am worthy of love and happiness.
I am stronger than my anxiety and depression.
I choose to focus on positive thoughts.
I am grateful for the good things in my life.
I release all tension and stress from my body.
I am at peace with who I am.
I am capable of handling whatever comes my way.
I deserve to feel good about myself.
I am not my anxiety.
I am much more than that.
I am free from the power of depression.
I am surrounded by supportive and loving people.
I trust in my ability to overcome challenges.
I am filled with inner peace and tranquility.
I am becoming more relaxed with every breath.
I release all worries and embrace calmness.
I am worthy of all the positive things life has to offer.
I am resilient and can handle anything.
I am enough just as I am.
I choose to think positively about myself and my life.
I am in control of my breathing and can calm myself with each breath.
I am grateful for my ability to overcome obstacles.
I am surrounded by peace and serenity.
I trust in my ability to manage stress effectively.
I choose to focus on what I can control and let go of what I cannot.
I am a survivor,
Not a victim.
I am proud of myself for persevering through difficult times.
I release all tension and stress from my body.
I am at peace with who I am.
I am capable of handling whatever comes my way.
I deserve to feel good about myself.
I am not my anxiety.
I am much more than that.
I am free from the power of depression.
I choose to let go of fear and embrace love.
I am surrounded by supportive and loving people.
I trust in my ability to overcome challenges.
I am filled with inner peace and tranquility.
I am becoming more relaxed with every breath.
I release all worries and embrace calmness.
I am worthy of all the positive things life has to offer.
I am resilient and can handle anything.
I am enough just as I am.
I choose to think positively about myself and my life.
I am in control of my breathing and can calm myself with each breath.
I am grateful for my ability to overcome obstacles.
I am surrounded by peace and serenity.
I choose to focus on what I can control and let go of what I cannot.
I am a survivor,
Not a victim.
I am proud of myself for persevering through difficult times.
I am in control of my thoughts and emotions.
I am calm and relaxed in every situation.
I am worthy of love and happiness.
I am stronger than my anxiety and depression.
I choose to focus on positive thoughts.
I am grateful for the good things in my life.
I release all tension and stress from my body.
I am at peace with who I am.
I am capable of handling whatever comes my way.
I deserve to feel good about myself.
I am not my anxiety.
I am much more than that.
I am free from the power of depression.
I am surrounded by supportive and loving people.
I trust in my ability to overcome challenges.
I am filled with inner peace and tranquility.
I am becoming more relaxed with every breath.
I release all worries and embrace calmness.
I am worthy of all the positive things life has to offer.
I am resilient and can handle anything.
I am enough just as I am.
I choose to be.
I am surrounded by peace.
