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This is a program for deep relaxation. You will experience a growing
sense of calm in both your mind and your body. You will feel yourself
relaxing more and more fully. When you are finished you will feel
refreshed. The instructions I will give you are easy. You will have
no trouble following them. So hear my voice and let your mind and
body respond naturally without effort. Use my voice as a guide for
yourt feelings and sensations. You are about to participate in an
interactive experience. I will ask you to participate by using your
vivid imagination in a very active way to help achieve the results
that you desire.
Now close your eyes and relax. Just for a moment
imagine all the muscle groups in your body letting go. Take a deep
breath. That's good. Exhale now, and take another deep breath and
exhale. Each time that you breath from here on, imagine your breath
flowing out through your rib cage and spreading relaxation throughout
your body. Feel that relaxation as I talk to you. Relax all the
muscles around your face for a moment. Relax your scalp, your
forehead, your eyebrows, your eyelids, and relax your cheeks and your
nose and your mouth and especially those muscle groups around your
mouth and lips. If your teeth are clenched together, unclench them
and you will relax even more.
The first step in relaxation is to relax your chin and jaw. Now just
relax. Relax your chin and jaw, and allow all those muscles in your
face to just let go. And now your neck muscles relax, the front part
of your neck and the back part of your neck, right through to your
shoulders. Feel your shoulders relaxing completely. Get rid of any
tension that might be in your shoulder area. It feels so good to do
that. And allow your arms to relax. Your upper arms relax, your
elbows, your forearms relax. Relax your wrists, your hands, even your
fingers relax and let go. Just imagine for a moment that your arms
are becoming very heavy, loose and limp, heavy, loose and limp like a
wet wash cloth.
and now allow yourself to breath comfortably, and
pay attention to your breathing. Notice how much more deep and
regular your breathing has become then just a few moments ago when we
started. Feel your breathing. Feel the rythm of your breathing.
Notice the contraction and expansion of your diaphragm and your
chest. Allow your chest muscles to relax completely now, right down
through to your stomach area. Feel your stomach muscles just
relaxing. Get rid of any tension that might be in that area, and
allow your back muscles to relax now, those large muscle groups in
the upper part of your back, right down your spinal column to your
lower back. Just let go completely, and allow those smaller muscle
groups in the lower part of your back to relax as well.
Relax your hips and especially your legs. Allow your thighs to relax
now, your knees, your calves, your ankles, your feet and even your
toes. Just allow those muscle groups to just relax comletely as you
begin to drift into a very deep relaxed state, letting yourself go,
letting your mind and become one, feeling good, feeling so good now.
Many poeple sitting there as you are now report certain fellings in
their body. Some people report a numbness in their arms or legs. Some
people report a tingling feeling such as pins and needles, usually in
their hands or arms, or some report both a numbness and tingling
feeling alternately. Some people experience a lightness in their
body, and others experience a heaviness. If you experience a
lightness, it would seem as though you were felling buoyant, as
though you were floating above the (whatever your relaxing on). If
you experience a heaviness, it would seem as though you were sinking
into the (whatever your relaxing on) shoulders sagging.
And some people, when they are relax find that
have a need to swallow because their salivary glands dry up. So if
you have a need to swallow it's perfectly okay to do so. Many people
also find that when they let go and relax their eyeballs relax in
their socket and their eyelids begin to flicker or flutter ever so
lightly. This is an excellent sign of letting go. Some people even
report experiencing some sort of sensory distortion or detachment in
their body. Their arms may be where their legs are or vice versa.
This too is a good sign of letting go and relaxing. The important
thing with these signs is that if you experienced any of these signs
at all, it indicates you willingness and readiness to allow yourself
to go into a very deep and relaxed hypnotic rest. And going into
hypnosis is very gradual, so gradual indeed that in a moment I'm
going to couct down from twenty to one. On each count you can allow
yourself to drift into hypnosis at your own pace. But before I do
that just imagine a custom-made cloud snuggling up to your body in
the shape of (whatever your relaxing on), and imagine this (whatever
your relaxing on) has arms on it. It is a very warm and comfortable
cloud. It is your personal cloud. Notice how it suggles up to your
body, and now it is going to take you to a very beautiful place, a
special place in your life, a very comfortable place, a place where
your happy, a place where you feel good, a place where you look good.
So allow this custom cloud to just snuggle up to your body and to
just take you to your special place where your happy, relaxed and
very come. Allow yourself to be there for a moment as I begin to
count and you go deeper and deeper into hypnosis.
Twenty...going deeper and deeper
now. Nineteen...all the way
down deep. Eighteen...deeper.
Seventeen...tired and drowsy. Sixteen...deeper.
Fifteen...just letting go. Fourteen...deeper.
Thirteen...deeper and deeper. Twelve...deeper.
Eleven...all the way down
deep. Ten...deeper and
deeper. Nine...just letting
go. Eight...deeper and
deeper. Seven...going
deeper. Six...deeper.
Five...deeper and deeper. Four...still
deeper. Three...all the way
down. Two...and finally, One...deep,
deep, hypnosis. Your mind is very relaxed and open to recieve the
helpful and beneficial suggestions I'm about to give you.
I'd like you to focus on the number seven. See
the number seven with a backround behind the number. If you see the
number seven, nod your head so I know that you can see it. And, as
you look at that number seven, I'd like you to know that all the
stress, all the tension,all the anxiety, all the strains, all the bad
feelings leave your body now. As you focus on that number on that
number seven, as you focus on that number seven and watch it as it
begins to fade away. As you watch it fade away, all the stress,
allthe tension, all the anxiety, all the strains, all the bad
feelings leave your body, and as the number seven is now replaced by
the number six, that number six tells you it is working. And all the
stress, all the tension, all the anxiety, all the strains, all the
bad feelings have left your body and you feel good, you feel
wonderful and you feel fine.
You find yourself now with more energy then you have had for a long,
long time. And you find that by thinking positive thoughts, and
functioning with positive energy and positive emotions, things in
your life start happening now, things in your life start opening up
now, things in your life start becoming very clear now. And every
day, you have more and more confidence in your ability, more and more
confidence concerning who you are. And, your self-esteem is now so
strong that you find now you are able to focus and accomplish things
that you have been meaning to do. Every day you feel more and more
internally aligned, able to experience lifedirectly, fully in touch
with your own feelings.
I'd also like you to know that any time in the
future you would like to feel as relaxed as you are now, only more
so, all you have to do is take a deep breath, count one, two, three,
just touch your thumb together with your forfinger and you will begin
to drift into a wonderful state of relaxation where you are able to
give yourself suggestions to improve your own life.
Now erlax and rest, and in a moment I'll count from
one to five. At the count of five you'll open your eyes. You'll be
wide awake and alert, and all the helpful and beneficial given to you
will go deep into the unconscious part of your mind where they do the
most good. You'll be able to recall them whenever you need to. One,
starting to emerge from hypnosis now, coming all the back. Two,
becoming more and more alert. Three, your mind is becoming clear and
alert. Four, remebering everything told to you. And five, eyes open
when your ready, feeling fine in every way. Five, eyes open, feeling wonderful.
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