With your eyes open,
Maybe softening the gaze slightly,
We'll start by taking three deep breaths.
One,
Inhale all the way down to your belly,
And exhale,
Feel yourself getting heavier,
Letting go.
Two,
Big inhale,
Belly,
Ribs,
Chest expand,
And exhale,
Let it go,
Sink deeper into your space.
Three,
Last one,
Biggest breath you've taken all day,
Fill yourself up,
And now let it go.
Get heavier and heavier.
Make yourself comfortable,
And continue to relax back into the surface below you,
And I want you to roll your eyes back and up as if you're trying to look at your eyebrows,
And it's important to feel your eyes straining just a little bit here,
Because looking up will give you a burst of alpha brainwaves.
Now go ahead and fix your eyes at a real or imagined spot on the ceiling,
And just keep your eyes glued to that spot and breathe in,
And breathe out.
Keeping your eyes glued to that spot,
And again,
Breathe in,
Keep your eyes right where they are,
Breathe out,
And just one more time,
Breathe in,
And hold the breath this time just for a moment,
And as you breathe out,
Keep your eyeballs up,
But just close down your eyelids,
And now that your eyelids are closing down,
Just leave them closed,
And just allow a drifting,
Floating feeling to develop in your body.
Don't try to make it happen,
Just let it happen.
Just imagine a wave of deep relaxation washing over your body like water in the shower,
Going from your head down to your toes,
And you can see everything,
Hear everything,
Feel everything,
And you're going to really like it.
Even when you are not aware of it,
Your brilliant mind is seeing,
Believing,
And accepting every word I'm saying as you become more and more relaxed and calm,
And as you completely relax now both your mind and your body,
I want you to focus on the word calm in your mind,
And as you focus on this word,
Just allowing any stresses or strains from the day to gently and easily start to drift away,
No longer needed,
Just taking this time for you to completely relax and unwind.
So calm.
Focus on the calm,
And focus on your breath,
Continuing to relax and let go.
Calm.
As you go deeper now,
Your subconscious mind becomes open,
More accessible,
And receptive to new learning,
To changing old beliefs.
As you relax so comfortably there,
Just listening to the sound of my voice right here,
So calm,
And a feeling of peace and tranquility allows you to relax more and more with each easy breath,
With each gentle beat of your heart.
As I count down now from 10 to 1,
You can just let go,
And you can go deeper now,
With each count,
Using each number to let go of stress and tension,
To go deeper now.
10.
As you allow each muscle and nerve in your body to relax,
Letting go,
Becoming calm,
You feel peaceful and comfortable now.
9.
Relax your mind and your body together,
And if you lose track of the sequence of the numbers,
That's fine,
Just let go now.
8.
Start to sense a gentle connection between your mind and your body.
7.
Start to breathe out any tension,
Breathe in,
And breathe out any anxiety now.
6.
Letting any fear,
Anger,
Or stress flow away from your body,
With every outward breath,
Letting go now,
Slowly,
Comfortably,
And calmly.
5.
And now with each outward breath,
I want you to start saying a word to yourself.
Without moving your mouth or your tongue,
Your breathing not changing,
Your throat perfectly still,
On each outward breath,
Say the word inwardly,
Just to yourself.
Calm.
Calm.
4.
Without thinking about what it means,
Without analyzing the word,
Just moving the sound inward now,
So that it seems to come from an inner wisdom.
Calm.
3.
Gently now,
Easily,
Calmly.
Calm.
Letting go.
And whenever your mind strays from that sound,
And it will stray away,
Then just acknowledge that fact,
And gently bring it back,
Repeating to yourself the word calm.
2.
Continue to relax now,
To let go,
Gently drifting down,
Into peace,
And harmony of body,
Mind,
And spirit.
1.
As you continue to drift deeper still,
You begin to see,
Sense,
Or imagine,
That you're in a beautiful garden,
The sun is shining,
Gently warming your skin,
Comfortable,
Relaxed.
You look across the garden as it sweeps away to an ornamental pond,
With a fountain playing,
The water droplets sparkling,
Glistening,
In the soft diffuse light that filters down through the leaves and the branches of the ancient trees that surround this magical garden,
Shielding and sheltering this beautiful place.
The grass is soft,
Springy beneath your feet,
And as you walk,
You pass flower beds cut into the lawn,
Filled with the most beautiful flowers and plants,
So many varieties and colors,
And you can be aware of the fragrance of the flowers carried to you on a soft breeze that drifts across the garden,
Rustling the leaves,
Causing the heads of the flowers to sway gently.
The subtle sounds of nature are all around you,
Birds singing,
The soft sound of insects,
And the splash of cascading water,
Each sound,
Each sensation,
Relaxing you even more,
Comforting you as you drift deeper,
And every step becomes heavier.
You are so relaxed,
So calm.
You are now deeply relaxed,
And the suggestions that you hear will have a permanent and immediate effect on your subconscious mind.
You will hear every word that I speak,
Even though you may find your mind wandering away at times,
Because right now,
Nothing else matters.
Nothing,
Except for this wonderful feeling of relaxation that you're experiencing.
At this moment,
Picture and imagine the relaxation spreading like the rays of sun,
Gently warming and relaxing,
Like the rings of water spreading from a pebble tossed into a gentle pond,
And the relaxation spreading to every muscle,
Cell,
Fiber,
And bone in your body,
And you are enjoying this tranquil and peaceful relaxation in every part of your body.
And with every passing moment,
This feeling of deep,
Tranquil,
And comforting relaxation becomes stronger,
And every cell,
Nerve,
Part of you,
Every part of your body knows and enjoys this wonderful sensation.
This wonderful feeling now goes out beyond the physical confines of your body,
Spreading out beyond the skin to form a protective shield around you.
And you can let this feeling spread far,
Far beyond your physical body,
Or keep it close to you,
Like a second skin.
And since this protective bubble or shield is your own creation,
You can do with it what you wish.
You can use this shield in any way you want to.
The uses of this shield are limitless.
It can act as a filter to filter out those feelings or things going on around you,
And filtering situations that are uncomfortable,
And allowing you to let in those feelings that you wish to let in and experience.
And it can act as an amplifier to help you understand people,
And to help people understand you.
This protective bubble can be invisible or visible to a few people,
Or as many people as you want it to be.
And you can use this protective shield any way you choose,
Because this shield is your own creation,
And it's okay to protect yourself.
And you are using this shield and enjoying comfort in every part of your body,
Practicing and using this shield,
And allowing it to spread,
And allowing it to go beyond the confines of your physical body.
And you can experiment with it,
Making it as large as you like,
Using it as a transport to another place or time.
And the more you use it,
The stronger your shield becomes.
Think about the feelings and the sensations that you would like to shield yourself from.
Think about how your shield,
Your protective shield,
Can prevent you from feeling those icky or sticky feelings.
Good.
Now your body and mind know how to relax,
And your shield can block those stressful thoughts or those feelings out of your life.
And you can imagine doing this if any of those feelings come up,
Or new ones,
And try to bother you in the future.
Just bring up your shield.
Prevent those feelings.
You don't want them.
You don't need them.
And you certainly won't have them.
So protect yourself,
Understanding that your sense of peace is much more important than any of those negative feelings.
And when you do this,
You immediately feel so much calmer,
So much more relaxed,
And so much more comfortable too.
And now I want you to think of a situation that happens often and leaves you with these negative feelings.
You probably have several to choose from.
Just pick one,
And think about the details of that event or that conversation.
Notice the sights and sounds around you when it happens.
What can you smell?
What can you taste?
Where are you?
And find the moment in which you wish things to be different.
Maybe the moment when those negative,
Bad feelings come up,
And instead of using memory now,
Start to use your imagination to picture how you would like this event to play out instead.
When your shield,
When your protective shield comes up,
What do you do differently?
What do you think or say or do to keep yourself calm?
Calm and relaxed.
And remember,
You have your shield.
You've created your protective shield to use any way you like at any time.
You feel calm and relaxed throughout any event.
Calm and relaxed.
As you play through your mind how you would rather this event to go,
Notice how calm and relaxed you are.
Notice the ease of your breath,
The serenity of your mind.
You're calm and relaxed.
Now the next time this event happens,
You will remain calm and tranquil.
You will remember the calm feelings,
The peaceful feelings,
The relaxation that you feel now.
And no matter how the situation plays out,
You will remain calm and relaxed.
When this uncomfortable event happens again in the future,
You will be able to take a deep breath to remind yourself that you are calm and relaxed.
You will breathe in deeply and instantly your mind will slow down.
Your thoughts will be easy and serene.
You will be calm and relaxed.
And now because of your newfound ability to relax and your newfound shield that you created,
You find yourself becoming so much more confident in all areas of your life.
And now these suggestions are firmly embedded in your subconscious mind and grow stronger and stronger day by day.
They go stronger by the day,
Stronger by the hour,
Stronger by the minute.
In a moment,
I'm going to count the numbers from 1 to 10.
And at the count of 10,
You will be wide awake,
Feeling already wonderfully invigorated and ready to allow these suggestions to work for you.
1.
Feeling more awake.
2.
More alert.
3.
Full of energy.
Eyelids begin to flutter.
4.
More and more awake.
5.
Nearer and nearer to full awakeness.
6.
Feeling wonderful.
7.
More and more awake.
8.
Your whole body is awake,
Lively and feeling marvelous.
9.
Right at the top,
Fully awake,
Whole body.
And 10.
Eyes open,
Awake,
Feeling totally wonderful,
Totally calm.
Take your time to reorient,
Noticing how calm and relaxed you feel.
Look around you.
Settle in,
Find grounding.
And come back to your space,
Feeling calm and relaxed.
