Recommended Relaxation

Page 3 of 17

1. Begin every session with three deep breaths, and as you exhale, think silently and inwardly, "I am relaxing."

2. Close your eyes and feel yourself relaxing from the top of your head to the tips of your toes.

3. Imagine a beam of concentrated light in the very center of your forehead, and as you focus the light on your body, view the parts as completely relaxing.

4. Think to yourself, "Any and all outside noise, sounds, and confusion only cause me to go deeper and deeper into this state of deep relaxation."

5. Completely at ease, letting go completely, just like floating on a cloud on a warm, sunny day.6. Focus the light on your toes, feel a tingling sensation there, and think this sensation is spreading across the bottom of your feet and up your limbs to your thighs and your buttocks.

6. Focus the light on your toes, feel a tingling sensation there, and think this sensation is spreading across the bottom of your feet and up your limbs to your thighs and your buttocks. Feel your body parts separately, really relaxing, spreading slowly up your back and around your abdominal muscles and up to your neck, scalp, to your eyelids, and then to your facial muscles and entire head and neck. You will now recognize that you are completely enveloped with this great feeling of relaxation.

7. Use these words to generate a mental picture and see yourself as going "deeper, deeper, and deeply."

8. Count backwards slowly from ten to zero; imagine as you start to count that you are stepping onto the escalator and standing with your hands on the railing while the steps move down carrying you with them deeper and deeper. When you reach zero, think of yourself as stepping off the escalator at the bottom. Think of yourself as going down three flights, and with each flight start your count over. When you become proficient, one level will be enough.

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