Hi,
This is Andrew Johnson.
It's time to relax.
Take some time to sit or lie down.
Make yourself comfortable.
And allow your eyes to close.
That's right.
I'd like you to start with some stretches.
Gently stretch your arms and hands.
Hold it.
Hold it.
And relax.
Gently stretch your legs and feet.
Hold it.
Hold it.
And relax.
Gently stretch your neck and shoulders.
Hold it.
Hold it.
And relax.
Gently stretch all the way down your back.
Hold it.
Hold it.
And relax.
And now gently stretch every part of your body.
Hold it.
Hold it.
And relax.
Good.
It's time to drift down into a lovely,
Natural state of relaxation.
Don't try to make yourself relax.
Just let it happen.
Allow yourself to simply drift down.
Become aware of your breath.
Notice the flow of air in and out.
If it feels natural,
Take your breathing down a little deeper.
A little deeper down.
This slightly slower,
Slightly deeper breathing is allowing your body to continue relaxing at its own pace.
Notice how as you exhale,
Your body seems to relax a little more.
With every out-breath,
Your body is sinking deeper and deeper into relaxation and heaviness.
Take a few moments to follow the flow of your breath in and out.
And allow each out-breath to take you a little deeper down,
Relaxed.
Notice how relaxed you have become and how easy the procedure has been.
You're curious as to how deeply relaxed you're going to become during this session.
And it doesn't really matter,
Of course.
Just allow yourself to drift deeper at the pace that is right for you.
As the mind relaxes,
The body relaxes.
And as the body relaxes,
The mind relaxes.
So if your mind wanders at any point,
Simply allow it to.
You may notice the background music.
You may notice everyday sounds.
You may just be aware of the rhythmic flow of your breath and the sound of my voice.
It doesn't matter what you're aware of,
Your unconscious mind is still aware of everything that's being said.
Aware of all relaxation suggestions.
Aware of all positive suggestions.
If at any time you wish to move,
Just move.
If at any time you wish to stretch,
Just stretch.
If at any time you wish to yawn,
Just yawn.
Soon I'm going to count down from 10 to 1.
With each descending number between 10 and 1,
Allow yourself to drift 10% deeper.
Just 10% deeper with each slow descending number.
Each descending number will help you drift down a little deeper into the level of relaxation that's just perfect for you here today.
So ready.
10.
As you drift deeper and deeper,
Your arms and hands are becoming heavier and heavier.
9.
As you drift deeper and deeper,
Your legs and feet are becoming heavier and heavier.
8.
As you drift deeper and deeper,
Your entire body is becoming heavier and heavier.
7.
All the muscles in your face are releasing and relaxing.
6.
Your stomach muscles are releasing and relaxing.
5.
It's nice to know that there's nothing for you to do except relax.
4.
Isn't it nice to know that there is nowhere you need be but here in this moment?
3.
Notice how relaxed you are,
How easy the process is,
How simple.
2.
The deeper you drift,
The deeper you allow yourself to become relaxed.
The deeper you become,
The deeper you want to go.
And 1.
You are now in a safe state of natural relaxation.
And drifting deeper with each breath you take and every suggestion I make,
You're drifting deeper down into relaxation.
Your body relaxed and your mind open to positive,
Healthy suggestions.
And in a few moments time,
You'll hear me say the word,
Now.
And whenever you hear me say the word,
Now.
Any remaining unnecessary tension is going out of your body.
And your body continues to sink down,
More and more limp,
Relaxed and comfortable too.
In fact,
Your body is going to feel so pleasantly comfortable.
There will be times when you're not even aware of your body.
You may not even be aware of your body at all.
So ready.
I'd like you to now allow every muscle in your body to relax.
A pleasant,
Slightly warm sensation may very soon begin to spread from your chest and shoulders and out over your whole body.
And I'd like you to now let this wonderful feeling go all the way down.
Down through your body.
Down to your fingertips.
And down to your toes.
And now,
As you continue to drift,
I want you to know that one of the nicest things about being in this relaxed state is that you can do anything you want.
Like in a pleasant dream.
You can go anywhere you like.
Drift away to any place.
Any situation you desire.
And you can experience any kind of pleasant sensation you wish.
They all belong to you.
You can even go back in time.
Back in time to a pleasant memory.
Drift back to something wonderful you haven't thought of in a long,
Long while.
So that once again you can enjoy that experience.
With all the feelings you had back then.
Because ever since the day you were born,
You've learned and you've experienced something every moment of your life.
And all those experiences have been stored away on the back of your mind.
In the form of mental images.
Every second of your life imprinted there on your brain cells.
Rather like information stored on a computer.
Only much,
Much superior.
And I'd like you to know that there's a very special,
Unique part of you.
Your inner mind.
Your unconscious mind.
That has full access.
Not only to those mental images.
But access to all your resources.
All your strengths.
All your abilities.
And especially the parts of you that recognize positive,
Healthy and beneficial suggestions.
You have made a decision to change your eating habits.
This is your time to change.
Your time to retake control over your eating habits.
Over your body shape.
To retake control of your weight.
Your fitness.
Your flexibility.
Your health.
Your future.
Your body and your inner mind know that by switching to eating healthy foods,
You're going to enjoy eating so much more.
With the knowledge that what you're eating is fueling your body.
You feel powerful,
Confident and in control having made this decision.
It feels good.
Your inner mind knows what food is good for you.
Your body knows what food is good for you.
You now choose to eat only food that is good for you.
You now choose to eat food that helps you reach your goal.
You are conscious of every bit of food that you eat.
You are careful about every bit of food that you eat.
When you shop for food,
You buy the healthiest foods that you can.
The colourful,
Fresh,
Natural foods full of vitamins,
Nutrients and energy.
You buy these wonderful foods not only for meal times,
But for snacks between meals.
You choose to only buy food that is good for you.
You choose to only buy food that helps you reach your goal.
The colourful,
Fresh,
Natural foods full of vitamins,
Nutrients and energy.
When you eat this food,
You are conscious of the eating process and conscious now of the energy and the fuel that you are allowing into your body.
It feels wonderful to give your body the fuel it deserves.
And as the days go by and turn into weeks,
Your body starts to show the subtle changes of being fed healthy,
Nutritious foods.
Every day you feel a little slimmer.
Every day you feel a little stronger.
Every day you feel a little more confident.
You know that you are on the right path,
Heading in the right direction.
As you get more and more used to healthy,
Nutritious food,
The food that you used to eat becomes more and more unattractive.
You are experimenting more with new healthy tastes and textures.
Whenever there is a choice between two similar foods,
It's easy to choose the healthier option.
It's even easy now to choose healthier options when you eat out.
You can make simpler choices.
Knowing that your choice of food is not only good for your body,
But good for your energy,
Your confidence,
Your body shape,
Your future.
The healthier the choice of food,
The quicker your energy is raised.
The healthier the choice of food,
The more nutrients enter your body.
The healthier the choice of food,
The more vitamins enter your body.
The healthier the choice of food,
The quicker your body shape changes.
Every day you feel a little slimmer.
Every day you feel a little stronger.
Every day you feel a little more confident.
Because your inner mind knows what food is good for you.
Your body knows what food is good for you.
And you choose now to only eat food that is good for you.
You choose now to only eat food that helps you reach your goal.
You're conscious of every bit of food that you eat.
You're careful about every bit of food that you eat.
When shopping for food,
You buy the healthiest foods that you can.
The fresh,
Natural,
Colourful foods,
Full of nutrients,
Energy and vitamins.
You buy this wonderful food not only for meal times,
But for snacks between meals.
You now choose to only buy food that is good for you.
You now choose to only buy food that helps you reach your goal.
The colourful,
Natural,
Fresh foods,
Full of energy,
Nutrients and vitamins.
When you eat this food,
You are conscious of the eating process and conscious now of the energy and fuel that you are allowing into your body.
It's wonderful giving your body the fuel it deserves.
And as the days go by,
Your body starts to show the subtle changes of being fed nutritious,
Energy-filled,
Healthy food.
Every day you feel a little more confident.
Every day you feel a little stronger.
Every day you feel a little slimmer.
You know now that you are on the right path.
You are heading in the right direction.
And as you become more and more used to nutritious,
Healthy foods,
The food that you used to eat in the past becomes more and more unattractive.
You can now experiment more with healthy tastes and textures.
And whenever there is a choice between two similar foods,
It's easy now to choose the healthier option.
It's even easy now to choose healthier options when you eat out.
You can make simpler choices.
Knowing that whatever you choose now is not only good for your body,
But good for your energy,
And your confidence,
And your body shape,
And good for your future.
You are in control.
You can just drift down now.
Drift down into sleep.
Your mind can wander into dreams,
Your body relaxing as you drift deeper down.
Deeper down into sleep.
Deeper down into sleep.
Deeper down.
Deeper into sleep.
Deeper into sleep.
Deeper down.
Deeper into sleep.
Deeper into sleep.
Deeper into sleep.
Deeper into sleep.
Deeper into sleep.
Deeper into sleep.
Deeper into sleep.
Deeper into sleep.
Deeper into sleep.
Deeper down.
Deeper into sleep.
Deeper into sleep.
Deeper down.
Deeper into sleep.
Deeper into sleep.
Deeper into sleep.
Deeper into sleep.
Deeper into sleep.
Deeper down.
Deeper into sleep.
Deeper down.
Deeper deep sleep.
Deeper deep sleep.
Deeper deep sleep.
Deeper deep sleep.
Deeper deep sleep.
Deeper down.
Deeper into sleep.
Deeper deep sleep.
Deeper down.
Deeper into sleep.
Deeper deep sleep.
Deeper deep sleep.
Deeper deep sleep.
Deeper deep sleep.
Deeper deep sleep.
Deeper deep sleep.
Deeper deep sleep.
Deeper deep sleep.
Deeper deep sleep.
Deeper deep sleep.
Deeper deep sleep.
