okay you ready stay 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 for more you allow yourself to relax the better you feel and the better you feel f more you allow yourself to

relax and now I want you to imagine a beautiful

staircase and there are 10 steps going down and each step you go down you find yourself more relaxed starting from now 10 take the first comfortable step down now completely at peace nine going down deeper and deeper

down eight feeling calm relaxed in every way completely letting go seven feeling calm as you focus on each breath you take six going deeper and deeper down

down five halfway down now feeling safe at all times full much more relaxed than ever before three going down deeper and deeper [Music]

down two clearing your mind completely at

peace one almost at the basement of relaxation feeling safe secure much more relaxed than ever

before zero you are now at the basement of relaxation feeling safe secure much more relaxed than ever before 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 feeling bright confident knowing that you are clever you are smart you are strong and you feel happy calm and relaxed at all

times as you find it easy to face your fear

completely feeling powerful and confident being brave at all

times deleting all feelings of being scared from your

mind and feel confident and brave feeling strong powerful knowing that you are the best just

welcome that deep relaxation healing yourself as you

Focus on your breathing feeling calm brave and confident at all times feeling strong and powerful knowing that you can be whatever you want to be completely as all of the changes and suggestions take place from now on for the rest of your life all of their changes and suggestions take place from now on for the rest of your life in a moment I will count from 1 to five and on the count of five I will say fully aware and all of the changes and suggestions take place from now on for the rest of your life one feeling safe secure completely at peace two clearing silencing your mind

completely free feeling brave and confident at all times knowing that you can become who you want to be completely feeling powerful and

strong four on next number I will say thoroughly aware and all of Their changes and suggestions take place from now on for the rest of your life feeling strong powerful being brave and confident at all times from now on for the rest of your

life five fully aware open your eyes