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Please gently close your eyes and just let them stay closed. Shortly, very shortly, you’ll begin to feel deeply and peacefully relaxed. And those feelings of relaxation are already beginning and continue to bring an inner harmony to your mind. These feelings bring with them a sense of peace and tranquillity so that you feel more and more relaxed. As you continue to just relax and relax, you feel good. As you become more and more at ease, it doesn’t matter if at times your mind just wanders away to some pleasant thought, because your inner mind continues to listen and enjoys the growing sense of peace, harmony and tranquillity that is growing and developing within you.

Now you know those wonderful feelings that you can have when sleeping very soundly. How you sometimes feel that you wish that you could just be left to doze and slumber. You remember how you felt lazing on a lawn or some beach in the sun, perhaps drifting in and out of a dozing sleep, yawning and just wanting to stay where you were.

In a moment, I shall count down slowly back from ten and get all the way down to zero. As I do, do you find that you relax more and more with every number that I count, until just as you felt on those lazy occasions in the past, you feel deeply and beautifully relaxed once again. And as I count down, I want you to feel yourself going down into a calmness, peacefulness and tranquillity.

Ten. Feeling more peaceful.
Nine. Relaxing more and more.
Eight. Just keep gently listening to my voice.
Seven. Breathing more deeply and breathing more slowly.
Six. Becoming calmer and calmer.
Five. Becoming sleepier.
Four. Just lazing and drifting.
Three. Becoming even more and more relaxed.
Two. Feeling as if you could just doze off into a deep and beautiful sleep.
One. Feeling calmer and calmer, more and more at peace.
Zero.

Now totally relaxed, totally at peace, feeling tranquil and just resting. As you continue to listen to the sound of my voice, I want you to have a thought simply drift into your mind. Just picture for a moment yourself looking into a beautiful night sky and there in the distance seeing one solitary silver-blue star, just one tiny dot of light twinkling away. As you look at that star, you are becoming ever more and more relaxed. You feel good. You’re becoming ever more peaceful as you do. Just keep that tiny silver-blue star as a picture in your mind, and soon, very soon, you’ll find that you just drift off into a deep and beautiful feeling of peace and tranquillity.

And as you do, I’m going to count down from ten and go all the way down to zero again as you continue to relax even more and more. Just continue to listen to the sound of my voice as you find yourself becoming sleepier and just drifting. From time to time, you may find yourself almost dozing off to sleep because you find yourself being so peaceful, so at ease, so calm and relaxed. And each number I say is like a step deeper down into tranquillity, a step down into harmony and inner peace.

Now we begin.

Ten, deeper down.
Nine, just letting go.
Eight, relaxing and feeling good.
Seven, calmer and quieter, more and more peaceful.
Six, deeper and deeper down into peacefulness.
Five, feeling more silent and still inside.
Four, feeling sleepy.
Three, nearly all the way down now.
Two, soon completely relaxed.
One, down into total calmness and relaxation.
Zero.

Now totally relaxed. There’s no such thing as a hypnotised feeling, just a sensation of peace and harmony, and you are enjoying those good feelings right now. Sometimes there are other pleasant feelings in hypnosis; some people feel a sensation of heaviness or lightness instead. These feelings may exist only in the arms or legs, but sometimes they may be felt all over or change from one sensation to another. Sometimes a pleasant gentle tingling can be felt, but always there are feelings of harmony, relaxation, peace, tranquillity and inner quietness. And you feel them now. Good feelings. In fact, wonderful feelings.

And shortly I’m to help you. As you relax even more and more, you find that your inner mind responds and participates in a fulfilling and satisfying way that delights you as you begin to free yourself to become your true self. All feelings and ideas that I want you to have and grow to enjoy more and more.

In a moment, I’m going to talk to you about a wonderful and welcome change in your life, one that is now beginning to happen. And as I continue to talk to you, that change is being reinforced with every breath that you take.

You remember and recall those nights when you slept so soundly that in the morning your bedclothes were hardly disturbed. You remember how peaceful you felt, wishing just to stay there, reluctant to wake up from such a perfect, relaxing night’s sleep. And then as you got up, you found yourself feeling marvellous and with an abundant enthusiastic energy to get on with the day. You may have hummed or sung or just been in a wonderfully good mood, all of this as a result of a good, sound, natural sleep.

Now, as I speak, your subconscious is recalling those pleasurable, refreshing nights of sound sleeping and is becoming more and more inspired with a wonderful idea of making sound, relaxing sleep a habit. A good habit. A habit that delights you. So nice, so pleasant and so enjoyable. Waking refreshed and feeling good. You find that because sound sleep is so enjoyable, you look forward to another experience each night.

So that each night you find yourself just beginning to gently drift off to sleep as soon as you lie down. You always sleep soundly, peacefully and deeply relaxed. You find that the natural sounds of the night add to your comfort, reassuring you that’s all it is and that’s how it should be. You are proud of your natural sleep and you sleep the night away being relaxed, comfortable, peaceful and happily and pleasantly dreaming from time to time as you just slumber on.

Each morning you wake feeling great, relaxed and more enthusiastic and alive with all the energy sound sleeping has given you. At first you’re amazed at how wonderfully well you sleep, but quickly get used to your simple, natural way of sound sleeping. Even now you can feel that inner peace, that inner calm, that you get from a good night’s sleep as you slumber and sleep deeply. Every night is a sleeping pleasure and a good and wonderful experience. Each night you just slumber and sleep. Slumber and sleep.

Each night you sleep deeply and nothing disturbs you. That is irrelevant to you; you just sleep and sleep soundly. I congratulate you on this wonderful and welcome change in your life.

In a moment, I’m going to count from one to five, when you’ll be back in the room and fully awake, feeling refreshed, calm and relaxed. You’ll have been on a journey. It has taken you to different places and you’ll have felt the power of hypnosis and the health, wellbeing and benefits that it can bring to you — what it does to your life, what it does to your mind and what it does for your soul.

Now you should be feeling energised, feeling different. Many people feel excited and happy in regard to the experience. Some people are experiencing hypnosis for the first time, while others have experienced it several times. It doesn’t really matter because the benefits continue to develop and grow. The more they experience the wonderful benefits of being in a trance, the more those benefits continue to grow internally.

So as we continue to start to come out of this hypnosis, remember where you’ve been and the experience that you’ve encountered. Remember the achievements that you’ve made and the reasons why you’ve come down this route. Remember the feelings that you’ve gained and the experiences, because this is only just the start. It’s just the beginning. It feels like enlightenment and the journey that you’ve taken to get to where you are today.

So embrace this feeling and don’t leave it too long before you come back into this frame of mind. As we start to count from one to five, and with each number, think about the experience — where you’ve been, the pleasure, the vitality and the energy you’ve gained from this session.

On one, slowly and calmly returning to full awareness.
On two, each muscle and nerve in your body loose, limp and relaxed.
On three, feeling wonderful from head to toe — physically perfect, mentally clear, emotionally calm and serene.
On four, your eyes begin to feel sparkling clear.
And on five, your eyes open. Fully aware, calm, rested, refreshed, relaxed, invigorated and full of energy and vitality.

Take a deep breath, fill your lungs and stretch out. You are back in the room, fully aware.