Progressive Relaxation Induction
Begin to appreciate the possibility that you can relax deeply. Calmly open your eyes wider and then close them. Open them once more and close them again. Allow yourself to gently drift. You mind gently relaxes. Open your eyes one more time and then imagine all the muscle groups in your body letting go. Take a deep breathe. That's good. Take another deep breath.
Just for a moment, imagine all the muscle groups in your body letting go. Each time you breathe from her on in, imagine your breathe flowing our through your rib cage and spreading relaxation through your body. So feel that relaxation as I talk to you.
Relax all the muscle groups around the face for a moment. Relax your scalp, your forehead, your eyebrows, your eyelids. And your cheeks. Relax.
And your nose. Relaxes.....and even those muscle groups around your mouth and lips.
Make sure your teeth are not clenched together. No just relax. Relax your chin and your jaw. And allow all those muscles in your face to just let go. And now your neck relaxes. The front part of your neck. And the back part of your neck. Right through to your shoulders. Feel your shoulders relaxing completely. Get rid of any tension that might be in your shoulder area. It feels good to do that.
And allow your arms to relax now. Your upper arms - your elbows - your forearms. Relax your wrists. Your hands. Even your fingers relax and let go. Just imagine your arms becoming very heavy. Loose and limp. Heavy - loose - limp.
And allow yourself to breath comfortably. Feel your breathing. Feel the rhythm of your breathing. Allow your chest muscles to relax completely. Right down through to your stomach. Feel your stomach muscles just relaxing. Get rid of any tension that might be in that area.
And allow your back muscles to relax. Those large muscle groups in the upper part of your back. Right down your spinal column and into your lower back. Just let go. Let go completely. And allow those smaller muscle groups in the lower part of your back to relax as well.
And your hips relax. And especially your legs, your thighs, your knees, your calves and your ankles. Just relax and let go. And even your feet relax. Let the relaxation flow down through your toes.
Just allow all those muscle groups to relax completely as you begin to drift into a very deep, relaxed state. Letting yourself go. Letting your mind and body become one. Feeling good. Feeling so good now.
Just for a moment, imagine all the muscle groups in your body letting go. Each time you breathe from her on in, imagine your breathe flowing our through your rib cage and spreading relaxation through your body. So feel that relaxation as I talk to you.
Relax all the muscle groups around the face for a moment. Relax your scalp, your forehead, your eyebrows, your eyelids. And your cheeks. Relax.
And your nose. Relaxes.....and even those muscle groups around your mouth and lips.
Make sure your teeth are not clenched together. No just relax. Relax your chin and your jaw. And allow all those muscles in your face to just let go. And now your neck relaxes. The front part of your neck. And the back part of your neck. Right through to your shoulders. Feel your shoulders relaxing completely. Get rid of any tension that might be in your shoulder area. It feels good to do that.
And allow your arms to relax now. Your upper arms - your elbows - your forearms. Relax your wrists. Your hands. Even your fingers relax and let go. Just imagine your arms becoming very heavy. Loose and limp. Heavy - loose - limp.
And allow yourself to breath comfortably. Feel your breathing. Feel the rhythm of your breathing. Allow your chest muscles to relax completely. Right down through to your stomach. Feel your stomach muscles just relaxing. Get rid of any tension that might be in that area.
And allow your back muscles to relax. Those large muscle groups in the upper part of your back. Right down your spinal column and into your lower back. Just let go. Let go completely. And allow those smaller muscle groups in the lower part of your back to relax as well.
And your hips relax. And especially your legs, your thighs, your knees, your calves and your ankles. Just relax and let go. And even your feet relax. Let the relaxation flow down through your toes.
Just allow all those muscle groups to relax completely as you begin to drift into a very deep, relaxed state. Letting yourself go. Letting your mind and body become one. Feeling good. Feeling so good now.
Now I want you to imagine a path. This is a path you enjoy. As you walk along the path, look around do you hear any sounds, maybe birds or the wind gently moving through the trees. Look at the beautiful trees, plants and flowers along this path. The temperature is just the way you like and it you feel happy here. and in a moment .. I’m going to .. count back . from 5 to 1 .. and you find yourself .. standing at a fork .. in the road .
5 . 4 . 3 . 2 . 1 .
And here you are now standing at that fork . in the road .. you can see that .
Dark low road to your left . that you haven’t yet traveled … but you can also see that bright . healthy . fresh . air . road to your right . that you also haven’t yet traveled …
I know . and you know . that that road to the right . is the road that you have consciously chosen . to step towards …
In a moment I’m going to count from 3 to 1 .. and you can watch yourself taking the very first step . just one step . towards that road to the right
3 . 2 . 1 .
You’ve taken one step towards that road to the right .. and you can allow yourself to keep drifting..
And walking . almost as if you are .. compelled forward now .. pulled along .. by a higher energy .
That is pulling you down that higher road to the right .
As you can smell all of that . fresh air . almost as if it is . a clean . pure . white . rejuvenating . mist . that is calling you along .
Or perhaps there is even .. a song . a sound . a tune . that is compelling you .
To drift along that . higher road to the right .. with all of that healthier .. fresh . air … and as you feel yourself drifting . and walking or moving along this higher healthy road
You know that 20 minutes down this road. It’s been 20 minutes since you’ve stopped smoking .. the benefits are starting to mount .
8 hours since you’ve stopped smoking ..
and 2 weeks now . down this road
3 . 2 . 1 .
Here you are . one year later. One year since you have . chosen . to stop smoking permanently and forever; .. for the rest of your life
3 . 2. 1 .
You’re at the 5 year point nowNow it’s been 5 years since you’ve consciously chosen . to be . smoke free . permanently and forever …
That decision that has put you in charge of your own life .. that decision . that has allowed you to feel so wonderfully good ..
And you can take great pride and pleasure .. feeling wonderful in each and every way .
Knowing that you’ve made a permanent change for yourself .. knowing that . you couldn’t even try to imagine going back to that old way . and in fact . the more that you try . the more that you choose to be smoke free.
The more that you try to remember what it was like . to be . a smoker back there .. the easier it becomes for you to keep moving down this road .
Of being smoke free . permanently healthy . and feeling wonderful . in each and every way . each and every muscle . nerve and cell in your body is rejuvenating and energizing .. and your own healing systems have now activated within you ..
And as I count down from 3 to 1 you can find yourself at the 10 year point along this high road of succesS.
3 . 2 . 1 .
Here you are now at 10 years
And now I'm going to count from 1 to 5 . you can float . all the way back . to the beginning of this road to the present moment.
1. feeling so good
2. coming back in to the present
3. wiggle your fingers and your toes
4. stretch your body ever so gently
5. Open your eyes.
Op
5 . 4 . 3 . 2 . 1 .
And here you are now standing at that fork . in the road .. you can see that .
Dark low road to your left . that you haven’t yet traveled … but you can also see that bright . healthy . fresh . air . road to your right . that you also haven’t yet traveled …
I know . and you know . that that road to the right . is the road that you have consciously chosen . to step towards …
In a moment I’m going to count from 3 to 1 .. and you can watch yourself taking the very first step . just one step . towards that road to the right
3 . 2 . 1 .
You’ve taken one step towards that road to the right .. and you can allow yourself to keep drifting..
And walking . almost as if you are .. compelled forward now .. pulled along .. by a higher energy .
That is pulling you down that higher road to the right .
As you can smell all of that . fresh air . almost as if it is . a clean . pure . white . rejuvenating . mist . that is calling you along .
Or perhaps there is even .. a song . a sound . a tune . that is compelling you .
To drift along that . higher road to the right .. with all of that healthier .. fresh . air … and as you feel yourself drifting . and walking or moving along this higher healthy road
You know that 20 minutes down this road. It’s been 20 minutes since you’ve stopped smoking .. the benefits are starting to mount .
- 20 minutes down this road . your blood pressure . drops to normal ..
- 20 minutes down this road . your pulse rate . drops to normal ..
- and these past 20 minutes . the temperature of your hands and feet returns to normal
8 hours since you’ve stopped smoking ..
- the carbon monoxide levels in your blood . drop to normal ..
- oxygen levels in your blood . increase back to normal ..
- the chance of any . heart attack has decreased ..
- the nerve endings in your body have started to regrow.
- your smell and taste has improved now .. you can inhale . and smell that fresh air . how wonderful does it feel to be receiving this . perfect . pure . energized . oxygen into your body …
and 2 weeks now . down this road
- your circulation has improved ..
- exercise and walking is becoming so much easier ..
- your lung function is increased by up to one third ..
- How much better . does your face look
- How much easier . can your lungs breath
- And how much more energy . do you feel . within you
3 . 2 . 1 .
Here you are . one year later. One year since you have . chosen . to stop smoking permanently and forever; .. for the rest of your life
- How much better do you feel
- Who are you associating with now .. being completely smoke free ..
- What kind of activities are you doing for yourself now
- How do you sound
- What kind of things do you say to other people now
3 . 2. 1 .
You’re at the 5 year point nowNow it’s been 5 years since you’ve consciously chosen . to be . smoke free . permanently and forever …
- How good do you feel
- How healthy do you look
That decision that has put you in charge of your own life .. that decision . that has allowed you to feel so wonderfully good ..
And you can take great pride and pleasure .. feeling wonderful in each and every way .
Knowing that you’ve made a permanent change for yourself .. knowing that . you couldn’t even try to imagine going back to that old way . and in fact . the more that you try . the more that you choose to be smoke free.
The more that you try to remember what it was like . to be . a smoker back there .. the easier it becomes for you to keep moving down this road .
Of being smoke free . permanently healthy . and feeling wonderful . in each and every way . each and every muscle . nerve and cell in your body is rejuvenating and energizing .. and your own healing systems have now activated within you ..
And as I count down from 3 to 1 you can find yourself at the 10 year point along this high road of succesS.
3 . 2 . 1 .
Here you are now at 10 years
- 10 years since you’ve made that empowering decision for yourself ..
- 10 years you’ve been smoke free .
- throughout all these years, you’ve been inhaling . clean . fresh . pure . energy . into your lungs . into your body . feeling wonderful in each and every way …
- how healthy it is that you look .
- energize .
- vibrant .
- how much more possibility you can enjoy in your . energized life
And now I'm going to count from 1 to 5 . you can float . all the way back . to the beginning of this road to the present moment.
1. feeling so good
2. coming back in to the present
3. wiggle your fingers and your toes
4. stretch your body ever so gently
5. Open your eyes.
Op
