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This is a simple progressive relaxation exercise that can help with insomnia sufferers. You can either practice this by yourself, or have someone else read it to you. If you have someone else read it to you, make sure that they keep a low, even and relaxed voice tone.
Induction Begins:
Lay down or sit in a comfortable position. Make sure that your legs and arms are uncrossed. If you are lying down place your arms by your side. If you are sitting, place your feet on the floor and your arms laying on your lap or on the
armrests.
Go ahead now and take a deep deep breath. Hold that breath for the mental count of three. As you allow the breath to leave your lungs, let your consciousness slide down the center line of your body. You may close your eyes now if you haven’t done so already. Know that your unconscious is making the necessary connection to allow you to become completely relaxed. Know that as you go into trance, you are always in total control and if you need to come back to reality for any reason, you only have to say in your mind the number one and move your fingers. As you go deep into trance now, your mind can drift into a dreamy, drowsy state, right on the threshold of sleep, because on the threshold of sleep, all you will need see, all you will need to hear and all you will need to experience will come to your unconscious mind. Notice how your body has already become more relaxed than at the beginning of this process. Every outside sound and noise will increase your ability to focus on your relaxation and you will go deeper and deeper into trance. You will begin a process of systematically relaxing you body, as you count from 1 to 10, you will relax your body from feet to head.
1- Relax your feet and ankles. Feel them turning off and becoming limp.
2- Relax your calves. Allow them to become heavy…so heavy.
3- Move the relaxation through your knees and into your thighs. Feel your thigh become so relaxed, so loose, so heavy.
4- Relax your hips and allow them to sink in. Notice now how very relaxed and very heavy your legs are. They are so heavy that you don’t want to move them anymore.
5- Move the relaxation into your abdomen now. Feel it go through you, into you and relax all the internal organs, relax your back, relax your abdominals.
6- Relax your chest now. Relax your heart and lung. Feel how deep and steady your breathing is now. Notice how your heartbeat has slowed down to allow you to become fully relaxed.
7- Move the relaxation into you shoulders and upper back now. Down into the arms, through your elbows and forearms and intoyou hand. Allow your hands to become so relaxed, notice how all your fingers are relaxing.
8- Move the relaxation up through your neck and into your face. Let all the small muscles around your mouth, nose and eyes to become completely loose now. Feel you forehead relaxing now. Notice how your eyelids have become so heavy that you couldn’t even open them if you tried in vain.
9- Relax your scalp now. Feel it becoming smooth… so very relaxed.
10- Let the relaxation move into your brain now. Relax your brain and allow it to become so very loose. Allow your consciousness to move about freely.
Every time you go through this process, it will become easier and easier and you will go deeper into trance than the time before. Every time you hear you count from 1 to 10, you will naturally drift into and easy and comfortable trance like the one you are in now. Every time you want to return to this state, you only have to repeat the trigger “10”. Every time you repeat the trigger “10” you will come back to this nice relax state of trance.
Now you can begin a process of deepening your trance. Know that there is no limit to how deep you can go. With every breath you take, you will go deeper and deeper inside yourself. With every easy beat of your heart, your unconscious is coming to the surface of your being. Your subconscious is close enough to listen closely to what you have to tell it. This is so because you deeply desire to acquire this ability to become lucid now. Deep inside your mind, there is a special place very near to the essence of who you are. This special place is a place where everything is true. A place where you can store this and other information that you deeply desire.
At this point, you can either stay in this wonderful relaxed state for as long as you want, you can choose to communicate with your subconscious, you can let yourself slip into sleep or you can come back to normality and notice how relaxed you are now.
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