1. Download Audacity, a free open source software for recording and editing sounds.
2. Buy a simple microphone or headset with mic.
3. Record the following script. Speak in slow, calm and convincing tones.
4. Add background music or sound effects if you like.
5. Save the file as an MP3 file and copy to CD or iPod.
6. Send your friends and me a copy! lee@addictionblog.org
7. Listen to your audio 1-2 times daily and enjoy. 🙂
PRE-SUGGESTION PHASE part 1: Still the physical body
Make yourself comfortable in a room. Find a comfortable place to sit or lie down, a place where you can relax completely. You might want to find pillows or blankets that can enhance your experience. Make sure that there will be no interruptions during the next 30 minutes. Unplug the telephone. Close the door. This is your special time to relax enjoy!
Begin by taking several deep breaths. Close your eyes, say the number 5 three times, 5, 5, 5… Take another deep breath and say the number 4 three times, 4, 4, 4… Take another deep breath and say the number 3 three times, 3, 3, 3… Take another deep breath and say the number 2 three times 2, 2, 2… Take another deep breath and say the number 1 three times 1, 1,1, and allow tension to leave your body….
PRE-SUGGESTION PHASE part 2: Activate the imagination
Imagine a chalkboard in front of you. Walk up to the chalkboard, pick up a piece of chalk and draw a circle. When you have finished, place the chalk back in the tray. Stand back from the chalkboard and focus your attention on the bottom of the circle. Now just imagine yourself breathing around the circle; going up one side of the circle, to the top, on the inhale and then down around the other side of the circle, to the bottom, on the exhale. When you reach the bottom of the circle just continue to breathe around the circle, being very careful to keep the circle connected and allowing the breath to flow naturally. Feel the gentle rise and fall of your chest. Feel the gentle rise and fall of your abdomen. Do not force the exhale, do not hold onto the exhale. Continue to breathe around the circle allowing yourself to relax more deeply with each breath you take, and say to yourself that you are relaxing a thousand times more deeply with each breath you take. Breathe in and and out of your nose easily and freely. You are feeling very relaxed and calm. Your body is dissolving tension into the floor beneath you.
Recognize any remaining tension in your body. Beginning with your toes, imagine the tension slowly falling away from your body and vanishing. Imagine it freeing each body part one at a time starting with your toes and working its way up your body and into the soles of your feet. Visualize each part of your body becoming lighter and lighter as the tension falls away from you. Relax your ankles and feel the tension moving our of your calves. Your knees begin to relax and then your thighs. The tension falls away from your hips and the pelvic bones. You are feeling the tension drop away from your stomach and leaving you lighter as you release tension from your chest, your shoulder, all the way down to your arms. Feel the tension fall away from your fingers and the palms of your hands. Your neck releases tension and then your head. Your eyes feel tension drop away as they relax into your skull. Feel the tension move out of your cheeks, your chin and even your lips. Even the hairs on your head feel more relaxed until you’ve relaxed every part of your body from the top of your head all the way down to the bottom of your feet. It feels like warm water is rushing over your entire body from the top to the bottom of your body. Warm water that melts away all the tension in your body until you feel refreshed and light.
Take slow, deep breaths. When you exhale, see the tension and negativity leaving your body and dissolving into the floor beneath you. As you inhale, see the air returning as a bright force filled with life and energy. Appreciate the fact that you are now extremely relaxed. Imagine you are at the top of a flight of 5 stairs. Picture every detail of this scene from the top to the bottom. If the stairs are carpeted, what color is the carpeting, what to the handrails look like, etc…. when you reach number one you will be totally relaxed and in the subconscious state of awareness. Tell yourself that you are going to descend the stairs, counting each step down, starting at 5. Picture each number in your mind. Imagine that each number you count is further down and one step closer to the bottom. You move down to 4. After each number, you feel yourself drifting further and further into deep relaxation. As you take another step down to 3, imagine the feel of the step under your feet. Feel your body getting heavier as you drop down one more step to 2. Place your foot on the next step below this one and feel your body getting even heavier and more relaxed when you reach 1. Your breath is slow and deep as you reach the next step and arrive at the bottom of the stairs. Once you reach the bottom feeling very relaxed, notice where in your body you feel happy. Try rolling your eyes gently back into your head to totally relax your eyes. Release the eyes and feel your body lying heavily on the floor.
Now imagine a white light like a soft, white, puffy cloud moving up very slowly through all your body parts beginning with your toes. As you do this just imagine that this white light is relaxing and releasing the tension from each part of your body. As this white light continues to move very slowly your body is relaxing slowly and surely. Very, very slowly, just relaxing, enjoying, and feeling the warmth and comfort of the white light. When it reaches the top of your head just let it disappear taking all the tension with it. Up through the ceiling and on up into the sky….
SUGGESTION PHASE: Write your own suggestions
Plan and write what your suggestions will be so that your mind does not wander. Your suggestions should be of a positive nature. Focus your suggestions on the specific desire you have chosen to manifest and statements that support your desire. Make your suggestions meaningful to you. Suggestions can aim to change your beliefs about something, or your actions and behavior. Repeat your statement(s) to yourself as many times as you wish. 2 or 3 times should be enough.
POST-SUGGESTION PHASE: Close the session
When you are to return to your normal consciousness , say to yourself that you will now count upwards from 0 to 5, and at the same time you are climbing the stairs that you originally descended. You move slowly from the bottom of the stairs to 1. Inhaling as you walk up to the next step, 2. As you breathe in and out slowly you feel yourself slowly coming into more body consciousness and awareness at 3. Relaxed and calm you reach step 4. And finally, you are at the top of the stairs again facing forward when you reach the number 5. Turn around and take another look down the stairs, feeling thankful for what is at the bottom of the stairs. Slowly you return back to normal consciousness and remain calm and relaxed
Give yourself a few moments and keep your eyes closed. Feel your body from the inside-out. Feel how relaxed and calm you are. Then, slowly move your fingers and your toes. Rotate your wrists and ankles slowly and gently. Before opening your eyes, take your time to release your hands and arms again to the floor. Slowly open your eyes and come in to the room again. Say to yourself out loud, “Wide awake, Wide awake”. This will automatically put your mind back in the conscious state. Take your time getting up. You will feel totally relaxed and feel completely refreshed. Enjoy your day and return again soon.
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