ready the eyes closed just relax and focus your attention on the rise and fall of your breath

with each breath just allow that relaxation to expand throughout your body and your mind 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 your mind just imagine a beautiful flight of stairs and there are 10 steps on this beautiful flight of stairs

and each step you go down you find yourself more relaxed 10 take the first comfortable step down now completely at peace in every way n going down deeper and deeper

down eight feeling calm relaxed and at peace seven going down deeper and deeper down

down

down six being completely at peace in every way five halfway down now feeling safe circular much more relaxed than ever before four going down deeper and deeper

free being at peace completely as you let go two going down deeper and deeper down

one almost at the basement of relaxation feeling safe circular much more relaxed than ever before zero you are now at the basin of relaxation feeling safe circular 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 face each fear is easy for you now as you feel brave and confident in every way feeling calm relaxed imagine stepping inside a big bubble of protection and this big bubble protects you from all fear

completely as all fear bounces off this bubble and you feel safe calm and relaxed feeling brave and confident knowing that you are strong and powerful in every way

being calm relaxed from deep within

clearing your mind

completely as you are always brave and confident from now on for the rest of your life and all of the changes and suggestions take place from now on for the rest of your life in a moment I will count from one 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 calm and relaxed two being brave and confident from now on for the rest of your life three knowing that you can become anything you want f on the next number I will say fully aware and all of the changes and suggestions take place from now on for the rest of your life five fully aware open your eyes