Weight Control - Move More

Take some time to settle down.

You can sit or lie down as long as you're comfortable.

Do that now.

Make sure you're comfortable.

Take a gentle deep breath in.

And as you breathe out,

Close your eyes.

Allow your eyes to close.

And you can allow your eyes to remain comfortably closed throughout this entire recording,

Knowing that you can open them at any time if you wish.

In a moment,

I'm going to guide you down into relaxation.

The secret to relaxation is simply not to try.

Just allow whatever is happening to happen and enjoy the experience.

And as you settle down into relaxation,

You can slowly begin to turn your attention to your breathing.

Notice the flow of your breath in and out.

In and out.

You may notice a difference in temperature between the in-breath and the out-breath.

In and down.

Up and out.

In and down.

Up and out.

And out.

Place one hand gently on your chest.

And one hand gently on your stomach,

Over the belly button.

Begin to breathe a little deeper now.

Just a little deeper.

And as you inhale,

Expand your stomach out a little.

Just a little.

And as you breathe out,

Let your stomach move back in.

Don't try.

Just allow.

As you inhale,

Expand your stomach out a little.

Just a little.

As you breathe out,

Let your stomach move back in.

And notice how as you breathe out,

You relax a little.

You deepen a little.

You sink down a little more.

You deepen a little.

You sink down a little more.

Spend a few moments allowing each out-breath to relax you further.

Every out-breath relaxing you.

Every out-breath taking you deeper.

Imagine every out-breath is guiding you down into relaxation.

The music,

Your breathing,

And the sound of my voice helping you to drift deeper.

If it feels comfortable and natural,

Place the tip of your tongue onto the roof of your mouth,

Just behind the teeth,

And allow the flow of your breathing to continue.

Be gentle with yourself.

Don't try.

Just allow.

Imagine that with every out-breath,

Your legs and feet are relaxing.

With every out-breath,

Your legs and feet are getting heavier.

Imagine that with every out-breath,

Your arms and hands are relaxing.

With every out-breath,

Your arms and hands are becoming heavier.

Imagine that with every out-breath,

Your upper body is relaxing.

With every out-breath,

Your upper body is getting heavier.

Imagine that with every out-breath,

Your neck and shoulders are relaxing.

With every out-breath,

Your neck and shoulders are becoming heavier.

Imagine that with every out-breath,

Your entire body is relaxing.

Your entire body is relaxing.

With every out-breath,

Your entire body is becoming heavier.

Imagine that with every out-breath,

Your face is relaxing.

With every out-breath,

Your face is softening.

Spend a few moments allowing your breathing to take you a little deeper down relaxed.

As your breathing continues to slow,

You are now aware of how easy this process is and how relaxed you are becoming.

The deeper you go,

The deeper you choose to go.

And the deeper you choose to go,

The deeper you go.

Any unnecessary,

Unneeded discomfort is simply melting away.

Any unnecessary,

Unneeded discomfort is simply melting away.

Leaving your body.

And as your body continues to relax at its own pace,

So your mind is becoming more and more aware of the sound of my voice.

The sound of my voice that stays with you now.

No matter where you drift.

No matter where you go.

If you haven't already,

You can move your hands into a more comfortable position and allow your breathing to find its own depth and rhythm.

Allow your hands to move into a comfortable position and allow your breathing to find its own depth and rhythm.

In a moment,

I'm going to count down from 10 to 1.

I would like you to time your exhalation to coincide with the countdown.

But don't be concerned if the timing is slightly off.

It's the procedure that counts.

So ready.

Take a gentle deep breath in.

And.

.

.

10.

Exhale.

Sinking deeper and deeper.

Take a gentle deep breath in.

And.

.

.

9.

Exhale.

Heavier and heavier.

Take a gentle deep breath in.

And.

.

.

8.

Exhale.

Slower.

Slower.

And slower.

Take a gentle deep breath in.

And.

.

.

7.

Exhale.

Deep down relax.

Take a gentle deep breath in.

And.

.

.

6.

Exhale.

Sinking down now.

Another gentle deep breath in.

And.

.

.

5.

Exhale.

Deeper and deeper.

A gentle deep breath in.

And.

.

.

4.

Exhale.

Allowing it to happen.

A gentle deep breath in.

And.

.

.

3.

Exhale.

Deep down relaxed.

A gentle deep breath in.

And.

.

.

2.

Exhale.

Heavier and heavier.

Heavier and heavier.

And.

.

.

1 more gentle deep breath in.

And.

.

.

1.

Exhale.

All the way down.

Deep down relaxed.

As you allow your breathing to find its own depth and rhythm.

And each exhalation takes you deeper and deeper.

As I talk now to your unconscious mind.

About a matter of importance.

Importance to you.

You have made a decision to change your body shape.

To regain control of your shape.

Your weight.

Your health.

Your energy.

Your future.

As part of any change physically.

Movement in whatever form you choose.

Is essential to speed up the process.

To boost energy.

Confidence.

And drive.

Have you ever found yourself tired or run down at the end of a long day?

Do you remember feeling like that?

And then being asked to go for a walk?

Or a cycle?

Or a swim?

Most people,

Most of the time,

Drag themselves out and take part in that activity.

And curiously,

They find that their energy starts to return.

They feel better and more alive as they move.

This is because our brains reward us for exercising.

With some wonderful natural chemicals that give us the feel-good factor.

It's now time to make a conscious decision.

A conscious decision to make exercise a part of your life.

You know what you are capable of.

And you know that in order to start,

All you need to do is a little more than yesterday.

You can walk a little more than yesterday.

You can swim a little more than yesterday.

You can cycle a little more than yesterday.

You simply move a little more than yesterday.

This is about setting realistic goals.

Increasing them all the time to a level that's just perfect for you.

Start by doing a little.

And increase it a little every day.

And as the days turn into weeks,

You may be surprised as to how far you have progressed.

Remember,

This is about setting realistic goals.

Increasing them a little bit at a time to a level that's just perfect for you.

Start by doing a little.

And increase it a little every day.

And as the days go by and turn into weeks,

You may be surprised as to how far you have progressed.

You're enjoying moving and stretching and exercising more than ever.

As you spend more energy moving and stretching and exercising,

You are rewarded with more energy.

As you build up your energy and stamina,

You feel better and better.

And as you feel better and better,

You're able to do a little more.

And your body shape starts to alter.

Your weight starts to change.

You are eating the right amount of healthy foods,

Giving your body the fuel it needs.

And as your body begins to burn the fuel efficiently,

Your shape begins to alter.

You're feeling and looking leaner.

You're feeling and looking slimmer.

Your clothes start to feel a little looser.

You feel more comfortable in yourself.

More confident and in control.

You are drinking the right amount of water,

Keeping your body and mind lubricated,

Hydrated and working perfectly.

And as you begin to build your fitness and stamina and motivation,

You can walk a little more than yesterday.

You can swim a little more than yesterday.

You can cycle a little more than yesterday.

You can stretch a little further than yesterday.

You can move a little bit more than yesterday.

You are enjoying it more than yesterday.

You are a little fitter than you were yesterday.

You are a little slimmer than you were yesterday.

You look forward to setting yourself time for movement.

And when you are walking,

Swimming,

Cycling,

Stretching,

Running or whatever it is you're doing,

You feel confident,

Powerful,

In control.

Athletic,

Younger,

Stronger,

Committed,

Determined,

Happy,

Enthusiastic,

Faster,

Fitter,

More flexible.

Your body shape continues to alter.

You eat the right amount of healthy foods,

Giving your body the fuel it needs.

Your body begins to burn the fuel efficiently.

And your shape continues to alter.

Little by little,

The unnecessary fatty tissues simply melt away.

You feel and look leaner.

You feel and look slimmer.

Your clothes feel a little looser.

You feel more comfortable in yourself,

More confident and in control.

You're drinking the right amount of water.

Keeping your body and mind lubricated,

Hydrated and working perfectly.

Your mind is sharper,

Clearer and more focused.

You're sleeping better and deeper at night.

You're waking feeling refreshed and full of energy in the morning.

Your heart is stronger and more efficient.

Your lungs are stronger and more efficient.

Your immune system is boosted.

You are more flexible and more comfortable in your body.

You're happier and more content.

You are more relaxed and less stressed.

And you can walk a little more than yesterday.

You can swim a little more than yesterday.

You can cycle a little further than yesterday.

You can stretch a little further than yesterday.

You can move more than yesterday.

Because you are enjoying it more than yesterday.

You are fitter than yesterday.

You are slimmer than yesterday.

You have patience now.

Calm and relaxed determination.

Nothing can shake it.

You go on patiently day to day.

Moving,

Stretching,

Walking a little more.

Remembering always how wonderful you feel afterwards.

How wonderful your body feels.

And every day,

In its own way,

Is a success.

A step in the right direction.

You become accustomed to this feeling of success.

And every day you thank your inner mind for the perfect motivation and the gift of being back in control.

You are always 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 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 into sleep.

Deeper down.

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.