…Now I would like you to listen to the sound of my voice…just listen quietly to the sound of my voice... and as you listen to the sound of my voice you may be aware of other sounds too.... sounds inside the building…and sounds from outside...
…I would like you to know that in a strange and contradictory way, these sounds will help you to relax, deeper and deeper…the only sound you need to think about is the sound of my voice... and while you're listening to the sound of my voice you can just simply allow yourself to drift away…drift away to a warm and pleasant place…a relaxing part of the mind…that’s comfortable and pleasant...
…Now whilst you are relaxing more and more, I would like you to become more and more aware of your body...more aware of your hands and where they rest...How your hands feel…are they hot or cold…what are they resting on…
…I would now like you to become aware of your ankles and feet…you may wonder if they will start to feel heavy too, as you... relax... thinking about your breathing for a while...noticing that your breathing is becoming slower and steadier as you relax more and more... slower and steadier... breathing calmly and evenly…
…And as you allow yourself to relax even more now... I wonder if you can sense the beating of your own heart... sensing the beat of your own heart as it calmly pulses…
I would like you to see if you can use the power of your mind to slow that heartbeat down...see if you can use the power of your mind to slow that heartbeat down just a little...so that you can then feel your whole body slowing down...becoming more and more deeply relaxed...
…And you can now become gradually more and more aware of your whole self... aware of your chest and stomach, just sensing how they are feeling now... aware of your legs and feet...just sensing how relaxed they might be…and wondering if it is possible to relax them even more...
…and you may begin to sense the weight of your head...you may notice that the weight of your head may seem to gently increase a little…allowing yourself to relax more and more...deeper and deeper…
... and you may also begin to notice that your face muscles begin to relax...relax and let go... smoothing out...giving you a warm and relaxing feeling...And as you face muscles relax, you find your tongue relaxes…your tongue becomes relaxed and still…helping you mind to become even more relaxed and still…
…and as you continue to sense the beating of your heart and the steadiness of your body's rhythm... you may feel so relaxed and comfortable that you simply cannot be bothered to move...even though you know you easily could... if you wanted to... I know that you easily could, if you wanted to... but you simply cannot be bothered to even try... allowing yourself to just be... relaxed and relaxing even more now...
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