you ready just let your eyes close just relax and focus your attention on the rise and fall of your breath with each breath you take you notice yourself

relaxing the more you allow yourself to relax the better you feel and the better you feel the more you allow yourself to relax

as that relaxation drifts throughout your body and your mind I want you to imagine a beautiful flight of stairs and there are 10 steps on this beautiful flight of stairs and each step you take down you find yourself 10 times more relaxed starting from now 10 take the first comfortable step down now completely at peace nine going down deeper and deeper down

down eight clearing your mind feeling at peace in every

way seven going down deeper and deeper down

down six feeling safe relaxed and calm in every

way five halfway down now feeling safe secure much more relaxed than ever

before four going down deeper and deeper

down three

feeling completely relaxed as you let

go two going down deeper and deeper down

one almost at the basement of relaxation now zero you are now at the basement of relaxation feeling safe

circul and now I want you to

imagine a safe place this can be a real place you have been to before but could just as effectively be a fantasy place in your mind coming out of this safe place into A comfortable room a room for change to become who you want to

be as you

easily face each fear completely in your mind being calm relaxed in every

way as you feel brave strong and confident at all times feeling calm relax in

everyone being calm empowered from deep within

silent your mind as you feel safe calm and relax just imagine that bubble of protection as all fear bounces off and complete gets

destroyed and you feel bright comfort and in

control of your mind of your life feeling calm relaxed and at peace in every way as all of the changes and suggestions take place from now on for the rest of your life all of the changes and suggestions take place from now on for the rest of your life in the moment I will count from one to five and on a count of five I will say thoroughly aware and you feel brave confident and completely relaxed and calm one believing in yourself feeling confident in every way two feeling brave feeling powerful and strong three knowing that you have great power and strength completely

four on the next number I will say fully aware and all of their changes and suggestions take place from now on for the rest of your

life five fully aware open your eyes