And this wonderful feeling of relaxation begins to spread throughout your entire body.
Make yourself as comfortable as possible now.
Take a moment to adjust,
To settle in,
And to arrive.
Allow your body to begin this special process.
In your thoughts,
You become familiar with letting go,
Little by little.
For now,
Keep your eyes open,
Softly focus on a single point in front of you.
Somewhere in the room,
Or on the ceiling,
No strain,
Just easy,
Relaxed attention.
Let your gaze rest there for a while,
Nothing else to do,
Simply allowing your eyes to stay with that point.
And as you focus on that point,
You also notice my voice,
The sound of it,
The calm rhythm.
Your eyes begin to concentrate more and more,
And you may notice how calmly and evenly you're breathing.
You become aware of each breath,
One after another,
Naturally,
And in your mind you continue to grow familiar with letting go,
Deeper,
More completely.
Your full attention stays at that point,
And you may notice that your eyelids are beginning to feel heavier and heavier.
All the tension of the day,
The metal clutter,
The thoughts you've carried with you,
They can all begin to fade away now.
There's no need to hold onto them,
They can simply drift off,
Loose,
Letting go,
Deeper and deeper.
And whatever was possible today,
You've already done.
Everything else can wait for another moment,
Another time.
If thoughts still appear,
That's perfectly fine.
Just notice them gently,
Observe them,
And then allow them to go.
Bring your awareness to the space between thoughts,
And enjoy the quiet that lives there.
You might even ask yourself,
What will my next thought be?
And you may notice that your thoughts begin to slow,
Stretching out,
Becoming quieter.
Now take a deep breath in,
And slowly let it flow back out.
Another breath,
A little deeper this time,
All the way in,
And on the next deep breath you may sigh if you like,
A gentle release,
Good.
Now allow your breathing to return to its natural rhythm.
Simply focus on your breath,
Letting it flow,
Notice how the air moves into your body,
And then leaves again,
Softly in,
Allow the breath to refresh you,
And then,
And with the next exhale,
Your eyes gently begin to close.
Let them close now,
Allowing yourself to feel completely at ease,
Relaxed,
Comfortable.
Your eyelids are now fully closed,
And you don't need to open them again today.
Close,
You may notice how good it feels,
As the tension of the day simply melts away from your eyes.
When your eyes rest closed,
The muscles in and around them relax as well,
And this wonderful feeling of relaxation begins to spread throughout your entire body.
You may start to notice feelings of calm and harmony growing in you.
It feels so good to simply keep your eyes closed,
Because keeping them open would take far too much effort now.
Allow yourself to sink deeper into relaxation,
Deeper.
You breathe in,
And you breathe out,
And your eyelids feel heavier and heavier.
That pleasant sensation continues to expand throughout your whole body.
You know you are completely safe here.
You can open your eyes at any time if you choose,
You're always in control.
But now,
Allow yourself to go even deeper inside.
Your arms and legs grow heavier,
The tasks and worries of the day can remain behind you now,
You don't need them anymore.
Your breathing deepens naturally,
Your chest gently rises and falls.
It feels good to let go of everything that occupied your mind just moments ago,
And the deeper you go,
The better you feel,
And the better you feel,
The deeper you go.
Allow the tension in your shoulders to simply release now,
There's nothing you need to hold up anymore.
Any tightness you've been carrying there can gently move out of your body,
As if it's sinking down into the surface beneath you,
Deeply,
Until it's simply gone.
Your shoulders soften more and more,
Your arms relax completely,
You let them rest loose and heavy,
Like a soft rag doll,
You allow yourself to sink deeper and deeper into the place where you're lying.
Your shoulders,
Your arms,
Your legs,
Even your hands grow pleasantly heavy,
Your fingers are completely relaxed now.
This wonderful state of relaxation continues to flow through your entire body,
Deeper and deeper.
A peaceful calm spreads into every muscle,
To every cell.
This calm expands within you,
Slips and gently into your legs.
Now bring your attention to your chest for a moment.
For many people,
This is where the stress of the day tends to gather,
And now you allow all of that tension to release.
With every breath,
You send a bright,
Warm light into your chest.
A soft radiant light flows into you,
And as you breathe out,
The tension of the day leaves your body.
With every breath in,
This bright,
Warm light flows deeper into you.
You sense the sensation of letting this light fill your body.
Notice how it begins to spread everywhere,
Gently,
Effortlessly.
This beautiful light expands through your thighs,
Your lower legs,
Your feet,
Your toes.
It flows into your back,
Your shoulders,
Your arms,
Your neck.
This warm,
Glowing light moves through your entire body,
Into your chest,
And into your stomach.
You relax more and more,
And your relaxation doubles.
Take a moment now to notice if there's any place in your body where tension is still present.
And if you find one,
Breathe this warm,
Bright light directly into that place.
Allow the tension to dissolve,
To soften,
To fade away.
Simply let it go.
Breathe gently into that area.
Your body relaxes deeper and deeper.
All important changes within you happen on an unconscious level.
Even if you drift into sleep while hearing these words,
They will reach you completely.
Every single word finds its way inside you.
So if you feel drowsy now,
Allow yourself to float,
And simply follow the sound of my voice.
The gentle sounds,
The waves,
And my voice lead you deeper and deeper,
Because it feels so good to stop thinking for a while.
It feels good to let your mind rest,
Listening to the waves,
The music,
And my voice.
You drift deeper,
And deeper,
And deeper.
Nothing is important right now.
Now,
Everything can simply happen.
With every word I speak,
You sink further inside yourself.
The doorway to your subconscious opens wider and wider.
The words settle deeply in you.
They take effect strongly now.
A pleasant warmth flows through you,
Wrapping around you like a soft,
Protective blanket.
And as you feel more and more comfortable,
You are gently drawn into the deepest layers of your being.
And as you allow yourself to go deeper,
You may notice a natural desire to drift even further into sleep.
You feel better and better,
Like a leaf floating on water,
You let yourself drift.
Your breathing is calm and steady now.
And at any moment,
You could leave this state if you wished.
You always have a choice.
And you would simply open your eyes,
And your conscious mind would return.
Your body and heartbeat would return to normal,
And you'd be fully awake.
But right now,
You choose to stay deeply relaxed,
Enjoying this moment.
Your muscles,
Your nerves,
Everything softens and loosens.
You perceive only my words,
And the sound of my voice.
Today,
You've taken an important step toward releasing negativity from your life.
You've carried it long enough.
Day after day,
It's influenced you,
Sometimes quietly,
Sometimes noticeably.
It's held you back from fully expressing who you are,
From living your potential,
From inspiring others in the way you naturally can.
That weight has rested on your shoulders for far too long.
And,
At times,
It's even affected the people around you.
But you can change this.
You can choose differently,
At any moment.
Today,
You begin to create a powerful new inner posture.
Old,
Self-limiting beliefs begin to dissolve.
Exhausting inner connections no longer need to follow you,
Because the strength to change has always lived within you.
You are able to create an entirely new way of thinking.
You are able to envision a life that allows all of this to become possible.
Every second.
Every minute.
Every day.
Now,
I will speak directly to your subconscious mind,
And your conscious mind can rest.
Everything happens effortlessly,
All by itself.
There's nothing you need to do.
Simply allow my words to reach you.
You don't need to remember anything consciously.
Your subconscious will remember everything automatically.
Every word.
Every image.
Every feeling.
My voice guides you deeper and deeper.
The music,
The sounds around you,
Wrap gently around you.
Now imagine a bright,
Warm light.
A small,
Glowing sphere,
White light,
Hovering just above your forehead.
Only a few inches away.
This light is filled with energy.
It acts like a protective field against negative influences.
This light is warm,
Bright,
And healing.
It's always there to protect you,
Even from your own negative thoughts.
It helps you think positively,
And feel positively.
For a life filled with lightness and ease.
Now allow yourself to fully notice this gently pulsing light.
A soft warmth.
A rhythmic,
Soothing warmth right in front of your forehead.
The energy it radiates feels pleasant,
Uplifting,
And reassuring.
The temperature is perfect.
Not too warm,
Or too cool.
This light gives you a deep sense of safety.
Of being held,
And protected.
You feel completely at ease.
You know this light has always been there.
From the moment you were born,
This light carries a higher awareness.
A universal wisdom.
Now allow yourself to go even deeper.
Release anything that might still be lingering from the day.
Any irritation.
Any restless thought.
Take a deep breath now.
Let the tension of the day dissolve.
Let it go completely.
And the deeper you go,
The better you feel.
And the better you feel,
The deeper you go.
Allow this beautiful light to move further into you.
Let it pulse inward.
Deeper.
Stronger.
More fully.
You feel the light at your forehead.
And from there,
It begins to spread through your entire head.
Slowly.
Gently.
It travels through your whole body.
And as this energy moves through you,
Your muscles relax more and more.
Deeper.
Softer.
Even your face softens.
Your eyelids grow heavier and heavier.
As you breathe in and out,
Slowly,
Imagine that you're breathing this light into your body.
And every inhale,
The warm,
Bright light flows through your mouth and into your lungs.
You sense how this radiant light creates waves of relaxation throughout your whole body.
It flows through you.
It moves through you smoothly.
Effortlessly.
Now notice how the light moves through your shoulders.
Into your chest.
You feel good now.
The light gently surrounds your entire body.
It brings a sense of comfort.
And you may notice a soft smile forming.
You feel this warm,
Gentle,
Positive energy within you.
It pulses more and more,
Reaching every cell.
This energy has always been there.
It always will be.
Maybe it was hidden for a while,
But it never left you.
Now the light continues its journey from your chest,
Down your back,
Into your stomach.
The light radiates around your stomach.
And as you exhale,
You release all negative energy.
Let it flow out of you.
All the negative thoughts from the past months,
The past years,
Can leave now.
Like a soft,
Gray mist,
They drift away.
You don't need them anymore.
With every exhale,
They dissolve and disappear.
And as you breathe in again,
The positive,
Warm,
Healing light flows into you.
The negative continues to leave,
And the light fills you completely.
Now the light gently wraps around your legs,
Down your ankles,
And into your feet,
All the way to your toes.
From your feet,
This bright energy begins to circulate through your entire body.
It flows through your bloodstream,
Pulsing,
Vibrant,
Alive.
Your body is a self-healing system,
And when you give it the opportunity,
It naturally uses this powerful light again and again.
You can draw on this wise,
Ancient energy whenever you choose.
It cleanses you of negative thoughts,
Unhealthy emotions,
Old wounds.
It heals you gently from the inside out.
Everything is possible because you allow it to be.
And now,
Surrounded by this light,
I begin to gently reshape your thinking and your actions.
A new way of thinking is forming within you,
One that naturally frees you from old,
Limiting patterns.
These limiting thoughts are everywhere in life.
Most of them were never truly yours.
They often come from the past,
From teachers,
From parents,
From other people's fears and expectations.
Over many years,
Those thoughts shaped how you viewed the world.
As a place full of opportunity or as a place of struggle.
Now you realize something important.
You can change the way you think about life because these thoughts they don't belong to who you are today.
Some of them are outdated.
Some of them no longer serve you.
And you remind yourself again and again Only new thinking can release you from old,
Negative patterns.
Your new way of thinking gently washes away the old like warm water.
And as you change,
Your environment changes too.
You begin to think more positively,
Feel more positively,
And act more positively.
You naturally attract a more positive environment.
People who think and feel positively,
People who inspire you,
You create a space around yourself that feels warm,
Supportive,
Uplifting.
Now take a moment and allow all of this to settle within you.
The old way of thinking can go.
The new way of thinking is welcome.
The old can go.
The new is allowed to come.
Gently reflect on the people,
Situations,
The habits that no longer feel right for you.
This could be your job,
Certain routines,
Old acquaintances,
Even long-standing friendships.
People who no longer support you,
People you may have allowed to make you feel small.
It may also be habits,
Dependencies,
Lifestyles that no longer nourish you,
Even certain foods,
Choices that don't truly serve you anymore.
You now have access to this new way of thinking,
And you begin to notice what small steps you can take to bring this new thinking into your life right now.
Because only new positive actions create a new life.
You are moving toward a point where there's no longer room for negative energy or anything that drains your strength.
From today on,
You are setting a new course.
You know where you're going.
Your future is bright,
Clear,
Empowered,
Self-directed.
Constant complaining no longer fits who you're becoming.
Focusing on the negative only trains the mind to see more of it,
And now you choose differently.
From this moment forward,
You train your mind for happiness.
The old way of thinking can go.
The new way of thinking is here.
Now I will count from 10 down to 1,
And when I reach 1,
Your new way of thinking will be deeply anchored in your subconscious mind.
10.
Release unnecessary drama from your life.
9.
You drift deeper and deeper.
8.
You surround yourself with warm,
Supportive people.
7.
Your new thinking grows stronger.
6.
You take responsibility for your life.
You're kind to yourself and to others.
5.
You return to things that bring you joy.
4.
You sense the spark within you.
3.
You forgive because the new cannot enter while you cling to the old.
2.
Your new thinking doubles in strength.
3.
Your new way of thinking is now firmly rooted in your subconscious.
Now imagine a large screen in front of you.
A wide cinema screen.
As you look at it with your inner eye,
It carries you six months into the future.
You're standing in your future now.
You see yourself on that screen.
Your future self.
Notice what's changed.
Look around.
How does your environment look now?
Look at yourself.
How have you changed?
You stand taller.
Your face looks younger,
More alive,
More radiant.
You laugh more often.
You like yourself.
You enjoy life.
Take a moment and really look.
Now gently return back to the present moment into this room.
You've seen your future and it's good.
It's bright.
It's alive.
And you can create it.
It's your future built on your new positive thoughts.
And now as you remain deeply relaxed,
I gently guide you toward a powerful inner anchor.
You may notice how calm everything feels right now.
Your steady breathing.
You may notice how calm everything feels right now.
How steady your breathing is.
How safe your body feels.
And from this place of calm you begin to understand something very important.
You always have a choice.
Deep within you there's a source of light,
A spark,
A current of energy.
This spark lives inside your mind.
It feels like a gentle electrical flow beginning at the crown of your head moving downward through your entire body.
Warm,
Bright,
Positive.
From the top of your head all the way down to the tips of your toes.
This spark is always within you every second,
Every minute,
Every day.
This spark holds the powerful images from your inner movie from your future self and this spark has the ability to create optimism,
Clarity,
And strength whenever you choose.
Because you have a choice and that choice shapes your life.
This understanding is now deeply anchored within you.
Your thoughts are becoming clearer,
Brighter,
More supportive.
The energy pulses inside you.
You feel better and better hour by hour,
Day by day.
This energy gives you access to your choice.
Now,
In your inner awareness,
See this spark clearly.
See how it moves through your body.
You gently bring your attention to it.
You notice how it pulses,
How it grows stronger moment by moment.
This spark gives you choice and you can choose again and again every second,
Every minute,
Every day.
Now notice something else.
Deep inside you,
There is a large red button.
Your personal switch.
Visualize this red button clearly.
You gather your attention and focus on it.
And whenever you press this red button,
You disconnect from old thinking and you step directly into positive energy.
You press the button and the more often you use it,
The faster and easier it works.
It requires less and less effort.
Press the red button.
Choose your path.
Choose expansion instead of shrinking yourself.
You continue to expand and if you like,
You may drift or sleep now.
Your subconscious mind continues to absorb everything.
It takes everything in.
You go deeper and deeper.
You replace the words I can't with I can.
From this day forward,
You walk your new path.
You see and feel how your energy doubles.
You have this choice.
You move into the light.
Into strength.
Into your new power.
And you will choose this again and again.
You press the red button.
You always have the ability to activate this bright new energy within you.
And now,
As you listen to the waves,
You drift even deeper into relaxation.
You feel safe,
Held,
At peace and you gently enter sleep.
Beautiful images appear on the inner screen before you,
Guiding you deeper and deeper into rest.
Your body feels good.
And each time you listen to this self-hypnosis in the future,
You will feel even better,
More confident throughout the day.
Now I will count from five down to one.
When I reach one,
You drift into a deep,
Deep sleep that lasts through the entire night.
Be ready to let go of everything.
Four,
Your body feels light and free.
Three,
When you wake up,
Your mind will be filled with positive thoughts.
Two,
You drift even deeper.
One,
You float through the night,
Aware and everything within you continues to work.
Your subconscious hears every word,
Even as you sleep deeply.
It absorbs everything like a sponge.
It understands.
It integrates.
And tomorrow morning,
You wake with new clarity,
New strength,
New thoughts,
New ideas.
