okay let yourself lay your eyes closed and just

relax

and concentrate

on your breath

with each breath

notice yourself

relaxing

letting go feeling

completely

relaxed

with every breath you take

with each beat of your heart

just

relaxing

feeling more wonderful

than ever before

just letting go

feeling

more deeply

relaxed

and I want you now

to imagine

that you are on top of a flight of stairs

and there are 10 steps on this flight of stairs

and each time you go down a step

you find yourself

10 times deeper in relaxation

10 times

more deeply

relax

with each step you go down

10 take the first comfortable step down now

feel completely relaxed

as you go down deeper and deeper

just letting go

drifting further into relaxation

nine more relaxed more peaceful

as you go down

down deeper

and deeper

down

eight the more you allow yourself

to relax

the better you feel

and the better you feel

the more you allow yourself

to relax

going down

deep and deep

seven

relaxing completely now

feeling wonderful in every way

just

relaxing

just going down deeper and deeper

six so deep now so relaxed

as you notice that relaxation

drifting throughout your body

going Down

down

down

five halfway down now feeling completely relaxed as you go deeper and deeper down

feeling

amazing

four more relaxed

than ever before more deeply relax

as you go down down

three just

going down

deeper and deeper

in a peaceful state of hypnotic relaxation

two

going down down feeling safe and secure

with every breath you take

one

relaxing

on the next number you will go down to the basement of relaxation

feeling wonderful

feeling completely relaxed

sarah you are now at the basement of relaxation

going down deeper and deeper down

you are now at peace more relaxed than ever before

and I want you now 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

as you picture and imagine this

I would like you to know that you can go back to this place at any time you wish

and feel the wonderful relaxation

washing throughout you

and now you come out of that safe place into a comfortable room a room to change

a room to change your life for the better

you are now fully confident

in public speaking

feeling wonderly confident

speaking in public now

feeling ultra confident with public speaking

you enjoy

public speaking now and you enjoy speaking in public wherever you are whoever you are with even by yourself

you find public speaking relaxing and calming and perhaps exciting feeling

wonderful as you enjoy

public speaking

and now if at any time

you feel anxiety or nervousness with public speaking your mind immediately says stop and you take a deep breath

and relax

feeling wonderful

feeling calm and relax

every time that you speak in public

Whenever you are in front of one person or a million you enjoy public speaking

and if there is any association

with being nervous or anxious when talking in public

your mind immediately say stop really loud and really clear stop and you take a deep breath and relax

and remain comfortable with public speaking you feel wonderful when you do public speaking you feel amazing when you do public speaking

from now on for the rest of your life

feeling perfect in every way feeling ultra confident now when you talk in public

feeling wonderful now with public speaking feel

amazing now when you find yourself doing public speaking

from now on for the rest of your life you are confident

we're public speaking

feeling wonderful now

we're public speaking

feeling amazing now when you talk in public

you enjoy public speaking now from now on for the rest of your life you enjoy

public speaking now from now on for the rest of your life feeling wonderful

feeling confident in every way as you enjoy public speaking

feeling totally confident when you talk in public from now on for the rest of your life after This session is over all of the changes and suggestions I have given you will take place from now on for the rest of your life after this session is over all of the changes and suggestions I have given you will take place from now on for the rest of your life

feeling wonderful with public speaking

you are now fully comfortable with public speaking and after this session is over you will feel totally confident with public speaking from now on for the rest of your life

in a moment I am going to count from one to five and on the count of five I will say fully aware and you

will open your eyes feeling perfect in every way

one feeling confident feeling amazing from now on for the rest of your life to fully enjoy public speaking now from now on for the rest of your life

afraid feeling more and more confident

in public speaking and in all areas of your life

four on the next number I will say fully aware and you will open your eyes feeling

confident in public speaking as all of the suggestions and changes I have given to you will take place from now on for the rest of your life five fully aware

open your eyes