I want you to put yourself into a comfortable position and take a couple of nice deep breaths in through your nose and out through your mouth.
Breathe in and breathe out.
Breathe in and breathe out.
And with each breath that you take and with each word that is uttered,
Perhaps you can feel your body relaxing more and more.
I wonder if you can imagine yourself standing underneath a waterfall of relaxation.
Just feel that relaxing,
Comfortable feeling flowing all the way down your body,
All the way down from the top of your head to the tips of your toes,
Soothing,
Calming,
Easing away any tensions,
Making you feel so good,
Making you feel so comfortable,
Making you feel so calm.
It's a wonderful feeling to be so relaxed and quite perfect to be here right now enjoying this calming,
Soothing experience.
You are now feeling very relaxed.
You are aware of your body now and the weight of your body.
Perhaps you can feel it sinking down deeper into the mattress or chair under its weight.
Your mind is in complete control of your body,
Including your muscles.
So focus your attention on your feet and toes.
There's an energy moving into the soles of your feet and that energy is relaxing all the muscles in your feet and toes.
Feel the muscles relax now.
That energy is moving up into your calves and as it moves,
Both of your calf muscles become quite loose.
Feel your calf muscles relax now.
The energy is moving now into your thigh muscles,
Causing them to simply let go and become loose.
Now let your thigh muscles just hang down off the bone.
Now that relaxing energy is moving into your hips and groin and the muscles there also unwind and become loose.
And now that energy flows into your buttocks and those muscles also relax.
Feel the energy moving now and it's moving into your abdominal muscles,
Waist and small of your back.
As it does,
All the muscles there are bathed in relaxing energy,
Which causes them to unwind like a rubber band letting go.
And if your mind is beginning to wander now,
That's okay.
It just means you're relaxing and feeling very calm.
Your unconscious mind is listening very carefully to every word I say and with each word that I utter and with each breath that you take,
You can feel yourself relaxing more and more.
Now that energy is flowing up into your chest and upper back,
Causing the muscles there to relax and just hang loose.
The energy is moving into your shoulders now and as the muscles relax,
You can feel your shoulders sink down.
And now the energy moves into your arms,
Hands and fingers,
Relaxing all those muscles.
You might even feel some tingling in your fingertips as the energy reaches them.
That relaxing energy is now moving into your neck and if you are holding any tension there,
It simply dissipates,
Allowing the neck muscles to become loose and free.
The energy is now moving into your head,
Causing the muscles on your scalp and around your ears to unwind and it may even feel like your scalp is sliding down.
Now the energy is flowing around your face and as it moves,
All the tiny muscles around your eyes,
Nose and mouth let go.
Your jaw relaxes as you allow a little space between the teeth.
Then the tongue begins to relax.
Your entire body is now totally relaxed and your body feels as limp as a ragdoll.
You are feeling drowsy and comfortable and safe and secure.
That energy is still in you and is now flowing down through the top of your head and is moving towards your feet.
As it reaches your feet,
Your entire body is now enveloped in a warm cocoon of energy that protects you from any negative influences.
You are very relaxed now and feeling sleepy.
You may hear sounds in your environment but unless there's something that needs your immediate attention you remain totally relaxed.
In fact,
The sounds you hear including my voice only serve to help you go deeper asleep.
You have the ability to come out of this trance whenever you wish and you are fully safe and secure.
So continue to fully relax,
Let go and be at ease.
You are drifting deeper asleep with every breath you exhale,
Deeper asleep,
Ever deeper asleep.
In your mind,
In your imagination,
Go now to a room where you feel totally safe,
Secure and comfortable.
You know this room very,
Very well and you can see it clearly in your mind's eye.
What colors do you see?
Notice the furniture,
What's on the floor,
Any objects in the room.
Notice the number of windows and how they are decorated.
Everything you see is sharp and vivid in your mind and the colors are pure and bright.
Notice if there are any sounds in the room.
Are there any familiar smells?
Now reach out and pick up some object.
Notice how heavy or light it is.
How does it feel?
Is it warm,
Cool or somewhere in between?
Now again,
Look around that room where you can continue to relax and go deeper asleep.
Let go of that image now and let your mind wander where it will.
Your subconscious mind is continuing to listen to everything I say.
I'm going to give you a little while to simply let go and relax even more.
Feel yourself sinking even deeper asleep.
You are now at a level of trance we'll call level A.
But as deep as that is,
There's another level we'll call level B that is twice as deep asleep as level A and you can reach it easily.
In a moment,
I'm going to count to three and on the count of three,
You will go from level A down to level B and be twice as deeply asleep.
One,
Two,
Three.
You are now at level B,
Much deeper asleep than you were before.
But as deep as level B is,
There's another level C that is 10 times deeper than level B and you can go there very easily.
I'm going to count once more from one to three and when I reach three,
You will go from level B down,
Down,
Down to level C and be 10 times deeper asleep.
One,
Two,
Three.
You are now at level C,
10 times deeper asleep than you were before.
Imagine there is a ruler in front of you that measures the depths of your trance.
You can see the ruler quite clearly and vividly.
If the top of the ruler is 36 inches,
Approximately one meter,
Then that represents full awakening consciousness and the bottom of the yardstick at zero inches represents total unconsciousness.
The depth of your trance will be somewhere in between on that yardstick.
Go see the ruler very clearly and notice what number on it represents the depth of your trance.
Now move the depth of your trance down one inch from where it was and allow yourself to go to that deeper level of trance.
Now move it down a couple of inches deeper and go down to that deeper level of trance.
One more time.
Move your yardstick down three inches and go down to that even deeper level of trance.
On this ruler,
Any number below 10 is deep,
Deep asleep.
So notice what number you are on the yardstick and if it's more than 10,
Move down the scale to a number less than 10 and find yourself deep,
Deeply asleep.
You are now in a very deep trance.
You are still aware of the room around you and will come out of this trance if you need to quite easily.
Just say to yourself,
I am awake and you will come out of the trance fully alert.
And as this deep relaxation spreads over your body,
Perhaps you can allow your mind to relax too and take yourself to a place deep inside,
A very special place where you can enjoy these comfortable feelings for as long as you wish.
And you can return to your special place whenever you wish,
Whenever you want to relax in this way.
From now on,
You're going to find it so easy to relax and it's so good to feel so relaxed knowing that nobody wants anything,
Nobody needs anything.
There is absolutely nothing to do but relax and let go.
You're going to find yourself becoming very proud of your new ability to relax and the benefits of these relaxing feelings will manifest into your ordinary everyday life.
You will find it so easy to cope with the stresses of everyday living because you now know how to relax and enjoy these wonderful feelings.
And it's because you know how to relax in this way that you can deal so much more effectively with any issues that are going on in your life.
You become far more calm and so much more confident too.
Remember the mind commands and the body obeys.
When you say to yourself the words calm and relax,
You find that you can become much calmer and more relaxed.
You just need to practice daily.
Listen to me.
You You You You You You You
