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 for more you allow yourself to

relax for better you

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

as that

relaxation drips 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 go down you find yourself 10 times more relaxed

starting from now 10 take the first comfortable step down now completely at peace in every

way nine going down deeper and deeper

down eight clearing your mind completely as you let go

seven going down deeper and deeper down down

down six completely at peace as you let go from deep

within five halfway down now feeling safe circular much more relaxed than ever before

four going down deeper and deeper

down free clearing your mind [Music] being at peace completely letting

go two going down deeper and deeper down

[Music] almost at the basement of

relaxation feeling safe circular much more relaxed than ever

before zero you are now at the basement of relaxation feeling safe circular much more relaxed than ever before and now just 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 a room to become who you want to be feeling brave and

confident knowing that you can be who you want to be feeling calm relaxed powerful and strong in every way

clearing your

mind as you

feel confident and brave at all

times facing each fear is easy for you even calming as you feel powerful and

strong as you face each fear and now I want

you to

imagine a big

bubble a large bubble in front of yourself and you can easily feel comfortable and relaxed as you step inside this large bubble and it protects you from

all that you feel scared

of feeling safe confident and bright as you face each fear feeling powerful and strong at all

times knowing you can easily become what you want to

be knowing that you are the

best and becoming better each and every day more stronger more powerful as you face your fear becoming

calm and relaxed as you feel brave and confident 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 a moment I will count from 1 to 5 and on a count of five I will say thoroughly

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 facing each

fear remaining powerful and strong three being bright and confident in every way four on 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