Make yourself as comfortable as possible.
Good.
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 rag doll.
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 grey stream of air flowing out of your body.
Stress can leave your body,
Out with every breath you exhale.
Away.
Good.
You are 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.
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 grey 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.
All the time you are exhaling,
Imagine the bright,
Healing light as it flows into your entire body with every breath.
You are 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.
Good.
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.
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.
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.
They 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.
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.
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 this sponge can access all this information at any time,
Whenever you need it.
Nothing gets lost.
You relax 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 the secret of possibilities in the future.
You know that life has everything for you,
Everything 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 the presumed need from this impulse.
But you have a choice at all times.
You have a choice.
When this impulse arises,
Keep it inside.
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.
And if you make this choice,
It will have a profound influence on your mind.
This will then have a profound effect on your body,
Your soul.
And you will change your body,
Your soul and your mind all at the same time.
When this impulse arises,
Keep it inside.
Wait and choose.
Pause.
Wait and choose.
You choose.
You can choose to act unhealthy or healthy.
You can choose between two options all the time.
Unhealthy and healthy.
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 healthy fresh water over all other drinks.
You will drink many,
Many glasses a day.
You'll drink the most important element on this earth.
This unique element which makes life at all possible.
Water is what keeps you alive.
Water is life.
Detoxify your body with this unique element.
It helps your skin to achieve a healthy color.
Water roams through your whole body and cleanses every single cell.
And in the future,
Whenever you feel the impulse to do something unhealthy,
Stop,
Wait and choose.
Pause.
Wait.
And choose.
You'll want to drink many glasses per day.
Your body will take over the thoughts of your mind.
Crystal clear,
Like water at its source.
You will do what truly nourishes you.
And if you supply your body with this healthy fuel,
Your mind 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 choice are within you.
Self-confidence is within you.
Lightness is within you.
This high frequency is within you.
Pause.
Wait.
And choose.
The frequency of your body,
Your mind,
Your soul will automatically increase.
Water is light energy.
Your body stores this light energy and transforms it into thoughts.
You will succeed.
You will have energy for the truly important things.
You will have time for the people you truly love.
You will do all the things you enjoy very often.
You will stop harming your body.
You're no longer willing to glorify all these things,
All the bad habits from your past.
Pause.
Wait.
Choose.
You will advance on this path every day.
You will see your self-assurance double in size every day.
You will see your inner strength double in size every day.
Pause.
Wait.
And choose.
You have this choice at every impulse.
You enter a higher frequency.
Pause.
Wait.
And choose.
You can decide again and again.
With each decision you set yourself free from the past.
You will no longer choose cigarettes that constrict your body or make you sick.
You will avoid cigarettes that make you stink.
You will avoid smoking that yellows your teeth.
Instead,
You will choose behaviors that supply you with pure,
High energy.
You will enter this light,
High frequency energy with each individual decision.
Stop.
Wait.
Choose.
This is precisely what will change your cravings.
Healthy thoughts will guide you into the light energy.
You will experience it every day.
You will always choose this light energy.
Choose creation.
Choose new things.
Pause.
Wait.
And choose.
You will cycle to the supermarket.
You will park your car far away and walk.
You will use the stairs instead of the escalator.
Movement is freedom.
Movement is letting go.
Movement is light energy.
Movement becomes a game for you.
And if the impulse arises,
You will choose health.
Your subconscious will become highly creative.
It will show you how to do good for your body.
Your mind will become a single,
Self-defending element.
An instrument that is good for your body.
When those old,
Self-injurious thoughts gather pace,
Your subconscious will outmaneuver them.
It will remind you.
With every impulse,
It will strongly remind you that you now think,
Act,
And feel differently.
It will remind you that you always have a choice.
To obey an impulse or to let it go.
Just let it go.
You can continue with the old or create something new.
Now,
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.
As you follow the clouds and relax,
You see them forming a word 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.
Decision.
Pause.
Wait.
And choose.
And then you make a decision.
You are aware that we have already uncovered the underlying cause of your compulsive smoking habit.
You no longer feel the compulsion to smoke.
We are now only dealing with a habit pattern,
The hollow shell of your original problem.
Habits can be broken as easily as they are created.
One way to do that is to become aware of your smoking.
From the very moment you reach for a cigarette,
You will be extremely conscious of what you are doing.
If you light it and start to smoke,
You will be unusually aware of every moment you are involved in smoking that cigarette.
The main reason you have continued to smoke is that you have been doing it unconsciously.
You have not truly been aware of what you are doing.
But now you are.
Each time you reach for a cigarette,
Your attention will be drawn to that cigarette,
Focusing uncomfortably upon it.
When you are aware of what you are doing,
You are no longer in the unconscious habit.
You already have no need to continue smoking.
You know that.
So this will be easy and effortless.
There will be none of the struggle and fight with willpower you may have experienced in the past.
No guilt as you smoke.
The awareness may make you annoyed with smoking,
Disgusted and bored by it.
You may even want to put the cigarette out when you are only half finished.
It will not taste as good as it used to.
You simply will not wish to continue.
You have already made up your mind.
You have found the reason you smoke.
And you have already made a final decision to stop smoking altogether.
You have decided to stop smoking now.
Not tomorrow.
Not the next day.
But this very moment.
This very moment.
You want to stop smoking as of this very minute.
You know why you want to.
Think about that reason.
Form it clearly in your mind.
Think about the problems smoking causes.
You have no need for smoking because of that.
You are giving it up.
You are giving up coughing.
You are giving up trouble.
You are giving up the things you don't want to get the things you do want.
Relaxation.
Rest.
A feeling of security.
Happiness.
You will forget about cigarettes altogether.
You have no need to buy them because you have no need to smoke them.
Consequently,
Your purchase of cigarettes will immediately cease.
Should you perhaps accept a cigarette without realizing it,
You will immediately become aware.
You will break it in two as soon as it enters your hand.
Whenever you touch a cigarette,
You will instantly break it in two.
Pause.
Wait.
Choose.
You realize how much greater the proportion of good you are receiving is than the portion of bad you are giving up.
You will begin to feel proud of yourself.
Very proud.
You will find it easier to conquer other habits.
It makes it easier for you to conquer life in general.
It fills your ego,
Making you self-confident,
Self-assured,
And self-reliant.
You will keep a record in the beginning of your progress.
Every single day,
You will remind yourself how successful you have been as an abstainer.
How many days,
How many weeks,
And months you have been an abstainer,
And how wonderful it has made you feel.
You will continue to keep this record,
And it will encourage and fortify you as a tangible record of your success.
Soon,
You will no longer feel the need to keep such a record because you will know that you are an abstainer permanently.
This record will go on unblemished for the rest of your life.
You already know that no habit is stronger than the power of your mind,
Which created it in the first place.
It is now you versus tobacco.
You will easily win,
For you are stronger.
You have patience.
Great patience now.
Perseverance.
Great perseverance.
Calm,
And relaxed determination.
Nothing can shake it.
You will go on patiently,
Day to day.
Every day will be a success.
You will become accustomed to success,
And soon that feeling of success will be far more important to you than any habit could possibly be.
Now,
Look at the word in the clouds.
Decision.
Yes,
Look at this word for a moment.
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.
Clarity.
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.
Love.
Let this word take effect throughout your whole body.
The word is now in your subconscious.
If you love yourself,
Things get easier.
You can thus simply block out any negativity around you.
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 mind so often.
And you can decide to spend less time with negative people.
There is sheer power within you.
You realize that you are now forging your own path.
The path of choice,
The path of strength,
The path of clarity.
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.
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.
And every day that you feel this new power,
You'll become stronger,
Stronger,
And stronger.
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 power.
Emotions have nothing to do with smoking.
Satisfaction is not gained from cigarettes.
You will erase this inner mindset from your subconscious.
Satisfaction is not gained from smoking.
Happiness does not come from smoking.
Smoking will not heal your emotions.
And now,
As you listen to the waves,
You relax even more deeply.
You feel safe and secure,
And you fall into a deep,
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'll 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.
One.
You float through the night,
Far away from space and time.
