Get into a comfortable position and make sure you will not be disturbed by anyone or anything for the duration of the session.
So close your eyes as if you're going to sleep.
Simply stay awake and listen to my voice for now.
Make sure that you're very comfortable now so that you do not feel the 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.
Breathe in and out,
Not trying too hard to change your breath.
Just let it be relaxed and comfortable.
Breathe in and out now,
Inhaling peace and exhaling relaxation.
Breathe in and out,
Inhale peacefulness and exhale into relaxation.
Continue breathing and as you do,
You'll notice how all the things that are going on around you don't seem to matter at all when you simply focus fully on your breathing.
Breathe in relaxation and out calmness,
Fully focusing on the quality of your breath and how it makes you feel.
So breathe in and out,
Feeling how your body fills with air and then it empties.
The process is endless your entire life.
Breathe in and out again.
Good.
And you begin to feel how much more relaxed you are than when you started the session.
So let's relax even more now,
Again focusing fully on your breath.
There's no right or wrong way to breathe.
This is not a competition and no one is watching you.
So take in a really slow and deep breath,
Holding it at the top for as long as you can and then letting the air escape freely and naturally.
Breathe fully in as much air as you can fill your body with and holding it again 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 it or push it.
Now one really long slow and deep breath in and hold it for as long as you possibly can and then just let go completely.
Very good.
You're now twice as relaxed as you were just a few minutes ago.
But now get ready because you're going to go even deeper into relaxation.
I'm going to count down from 10 and with each number you hear it will multiply your relaxation.
As I count each number to you,
Your relaxation will double.
Ten relaxation doubles.
Nine feeling that relaxation multiply even more.
Eight doubling the calmness.
Seven relaxing more and more.
Six allow your relaxation to double again.
Five feeling how you can relax twice as much with each number now.
Four it feels so very good to be relaxed in this feeling.
Three letting your calmness double again.
Two ten times deeper into relaxation.
And one relaxation has encompassed your mind and body and you're feeling fully at peace.
You're now a thousand times more relaxed than when you begin.
That's right.
A thousand times more relaxed.
Good.
You don't have to do anything but just let go.
And just let the sound of my voice go into the distance.
And you don't have to listen to anything I'm saying at all because your subconscious mind will pick it all up,
Process it and utilize it for you.
Just be as relaxed as you are now and enjoy the time you have to yourself.
My voice is like a wind that flows by.
It caresses your ears making you feel even more relaxed and even more calm with each word.
Very good.
Training your mind to focus is kind of like training a muscle.
You can't lift very heavy at first so don't expect to focus for an hour straight on your first day.
You start out training your ability to focus slowly.
Go for five minutes with no distractions or breaks.
Increasing to six or seven minutes the next day and 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 you can keep a sheet of paper nearby that you will call your distraction list.
That way when something pops into your head that you want to look up on your phone or computer or tablet or someone you need to call or contact you write these things down and you pay attention only to the list so that you can get them when you've completed your task.
Now focus again on the breath.
Notice the quality of it.
Is it slow or is it fast or is it deep and profound?
So inhale deeply and exhale just once feeling that wave of relaxation sweep over you.
Now use your imagination and visualize a set of stairs descending 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 concentration abilities 10 9 8 7 6 stepping down even further 5 getting more concentration now 4 3 2 and 1 and when you step off the last step you've gained a great concentration power.
Hear these words deeply and with passion knowing that they're true of you.
You have a wonderful ability to concentrate.
Concentration comes naturally for you.
When you need extreme concentration your attention is laser focused.
Every day you strengthen your power of focus.
You concentrate intensely whenever you desire.
You take breaks when you need to as not to drain your concentration ability.
Concentration is one of your greatest abilities.
I am committed to being focused on my goal.
I focus effortlessly.
Good.
You will soak in all that you've learned today deep within your subconscious mind that you don't even have to try to focus because from now on it comes naturally.
I'm going to count down from 5 and as I count down from 5 you'll find yourself becoming more and more relaxed more and more sleepy as you drift off to sleep.
5,
4,
3,
10 times more relaxed,
2 and 1.
Breathing naturally and normally.
Falling asleep now.
Good night and namaste.
