Get into a comfortable position and make sure you will not be disturbed by anyone or anything for the duration of this session.
Close your eyes now as if you're going to sleep but you're not actually going to go to sleep.
Simply stay awake and listen to the sound of my voice.
Make sure that you're in a very comfortable position and that you don't feel like you need to move.
Your body can remain still and calm.
Taking deep breaths allows us to feel calm and focus on the present moment.
So just begin to notice your breath now.
Breathe in and out now,
Not trying too hard to change your breath.
Just let it be relaxed and comfortable.
Breathe in and out.
Inhaling peace and exhaling relaxation.
Breathe in and out.
Exhaling peacefulness and exhaling relaxation.
Continue breathing and as you do,
You'll notice how all other things that are going on around you don't seem to matter at all when you focus fully on your breathing.
So breathe in relaxation and breathe out calmness.
Fully focusing on the quality of your breath and how it makes you feel.
Breathe in and out.
Feeling how your body fills with air and then empties.
The process is endless for your entire life.
Breathe in and out.
In and out now,
Very good.
You can feel how much more relaxed you are than when you started the session.
Let's relax even more now,
Again focusing fully on your breath.
There is no right or wrong way to breathe.
It's not a competition and no one is watching you.
Take in a really slow and deep breath,
Holding it in at the top for as long as you can and then letting the air escape freely.
Breathe fully in as much air as you can fill your body with,
Holding it when you're full of oxygen for as long as you can and then exhale.
Letting the air just fall out of your mouth,
Don't force or push it out.
One more really long slow and deep breath in and hold it for as long as you possibly can.
Then just let it go completely.
Good.
You're now twice as relaxed as you were a few moments ago.
But now you're going to go even deeper into relaxation.
I'm going to count down from 10 and with each number you hear,
You'll multiply your relaxation.
As I count each number to you,
Your relaxation doubles.
Okay.
10,
Your relaxation doubles.
9,
Feeling your relaxation multiply.
8,
Doubling the calmness you feel.
7,
Relaxing more and more.
6,
Allow your relaxation to double again.
5,
Feeling how you can relax twice as much with each number.
4,
It feels very good to multiply this relaxing feeling.
3,
Letting your calmness double again.
2,
Amplify the relaxation.
And 1,
Relaxation has encompassed your mind and body and you're feeling fully at peace.
Yes,
A thousand times more relaxed and you're surprised at how easy it is to feel this relaxed.
You don't have to do anything but just let go.
Now let the sound of my voice just go into the distance now.
You don't need to listen to the words I'm saying.
Your mind will do that for you.
Just be as relaxed as you are now and enjoy this time you have to yourself.
My voice is like a breeze that flows by and caresses your ears,
Making you feel even more relaxed and calm with each word you hear.
Good.
Training your mind to focus is like training a muscle.
You can't lift very heavy on your first workout so don't expect to focus for an hour straight on your first day doing new focusing techniques.
You start out training your ability to focus slowly,
Going for 5 minutes with no distractions or breaks,
Increasing to 6 or 7 minutes the next day,
Then taking a break,
And so on and so on.
Distractions are the biggest pitfall of failure to focus.
So when you get ready to start a task,
Keep a sheet of paper nearby that you'll call your distraction list.
That way when something pops into your head that you want to look up on your phone or computer or someone you need to call or contact,
You write down these things that are trying to pull your attention away onto this list so that you can get to them when you've completed your task.
Now focus again on your breath.
Notice the quality of it.
Is it slow and shallow or is it deep and profound?
Exhale deeply and exhale just once,
Feeling that wave of relaxation again.
Now use your imagination and visualize a set of stairs descending down in front of you.
You're at the top of the staircase looking down,
And when you begin to walk down these steps you'll be so very deeply relaxed that the words I say to you will go deeply into your mind,
Allowing you to have extreme focus whenever you need to.
Begin walking down the stairs into extreme focusing abilities.
8 7 6 Stepping down 5 Closer to focus now 4 3 2 1 And 0 When you step off the last step,
You've gained great focusing power.
Hear these words deeply and with passion,
Knowing that they are true of you.
You have a wonderful ability to focus.
Focusing comes naturally for you.
When you need extreme focus,
Your attention is like a laser and nothing distracts you.
Every day you strengthen your power of concentration.
You focus intensely whenever you desire.
You take breaks when you need to as to not drain your focusing abilities.
Focusing is one of your greatest abilities.
I am committed to being focused on my goal.
I focus effortlessly.
You will soak in all that you learned today deep within your subconscious mind,
But you don't even have to try to focus,
Because from now on,
It comes naturally for you.
I am going to count up from 1 to 5,
And with each number I say,
You'll be more alert and ready to get on with your day.
1 2 3,
Feeling more alert now.
4 5,
Open your eyes now.
Welcome back.
Have a great day.
Namaste.
