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First, make yourself comfortable. If you're sitting in a chair, place your feet flat on the floor and your hands palms down in your lap, fingers spread. If you're lying on the floor, spread your feet 8 - 10 inches with your hands down by your sides so that no part of your body is touching.An now, just allow your eyes to close down all the way. Concentrate on relaxing all the muscles in your body. Think it and you will begin to experience it. Concentrate on relaxing all the muscles from the top of your head, down, to the tips of your toes. Allow your breathing to become slow and regular. Concentrate on your breathing. Slowly breathe in through your nose and exhale through your mouth. If you are having difficulty at the present time breathing through your nose, simply inhale through your mouth and exhale through your nose. That's good. Breath in and out in a slow, regular way. Each easy breath you take helps you to relax more and more. As you continue to breath slowly and naturally, imagine that any thoughts or memories that are running through your consciousness appear as bubbles, about to float up and out of your consciousness. Be aware of these thoughts, but do not hold onto any of them. Just watch them as they float on by.Imagine that you are watching a glass of carbonated water, and all the bubbles are rising to the surface. See these bubbles float up to the surface, and as they burst, let go of any thoughts still in your consciousness. Watch the glass of carbonated water, and see the bubbles gradually decrease in frequency, slowly, slowly, until the water is clear and calm. Watch as your thoughts flow through your consciousness and gradually slow, as your mind becomes calm and clear, as it peacefully rests in a quiet serenity. Let yourself drift even deeper into calm relaxation. Remember to breath slow and naturally.As your mind calms and clears completely, thoughts or distractions leave you, and you can focus on the various parts of your body. Concentrate, and allow all the muscles in your body to relax completely. As you become more and more deeply relaxed, your muscles just let go. Your muscles become heavy, flexible and calm. With each exhalation you breath away more and more tension from your muscles. Think it and you will experience every muscle, nerve and fiber in your body growing loose, limp and relaxed.
Now I'm going to slowly count from 5 down to 1. Each number causing you to relax more and more. Down. Deeper and deeper relaxed you drift.
Imagine the number 5 in your own mind and say the number to yourself. Breath slowly and naturally and gently allow the tension to flow out and away from you. Concentrate now on relaxing the muscles in the bottom of your feet, the top of your feet and especially the ankles. And let this feeling begin to move up each leg now and into the calf and thigh muscles. Feel the heaviness gradually increase in your feet and legs as your muscles just begin to grow loose and limp and lazy. Breathing slowly and naturally, exhale fully and completely. Feel the increased blood flow and warmth spreading down your legs and into your feet.
Imagine the number 4 in your min and say it to yourself. Gently turn your awareness to your arms and hands, allowing your arms and hands to relax fully and completely. Allow all the muscles to just let go, and the tension to melt away from your body right out your fingertips. Think it and you will begin to experience it. Think it and you will begin to experience a slight tingling sensation in the tips of your fingers. Feel; the warmth spreading down your arms and into your hands.
Imagine the number 3 in your mind and say it to yourself. Realize that you are more relaxed now than you were at number 4.. Allow your stomach to relax, feeling all the muscles let go. Gently now, move that relaxation into your chest, and breath away any excess muscle tension. Relax and drift on down, down, deeper and deeper relaxed you drift. Into your shoulders now and all the way down your back muscles. All the small muscles and all the large muscles are turning loose, growing limp and lazy. Remember to breath slowly and naturally, releasing tension with each exhalation.
Imagine the number 2 in your mind and say it to yourself. Let the relaxation move up into your neck, around the back of the head and easily spread across your forehead. All the tiny wrinkles becoming calm and smooth. The muscles in the side and back of your head become loose and flexible, and free of tension. As you breath slowly and naturally allow all the little muscles around your eyes to become so relaxed that they just don't work. Relax, and simply let go of the tension in our jaw. Your teeth slightly parting as your mouth relaxes with your tongue. Let yourself drift down, down, deeper and even deeper into a dreamlike state of calm relaxation.
Become aware of the number 1 and say it to yourself while visualizing it in your mind.. Continue to breath slow and naturally, exhaling as much tension as you choose. Just let go completely now and allow your entire body to sink down into a very deep, comfortable and easy state of complete relaxation. And as you just continue to relax more and more I'd like you to picture or imagine your self in your favorite outdoor place, on a calm and peaceful day. You are there all by yourself, noticing the beauty of the blue sky. A few white puffy clouds lazily drifting by and as they do you just seem to drift down deeper and even deeper relaxed. As far as the eyes can see the most beautiful flowers. You can feel the sun as it begins to warm every muscle, nerve and bone in your body. And you've never felt better in your entire life. Look around and become aware of a very comfortable place. Go to that place now and lie down. Find yourself letting go more and more. And let your mind concentrate even more fully now.
I'm going to present some suggestions to your subconscious mind. Suggestions which are going to be reasonable and in your best interest. Each suggestion and idea will become your very own. Each idea will be given to you in your own way to be acted upon automatically by you. Mentally repeat each suggestion in your own mind.
MY MIND IS IN COMMAND OF MY BODY. MY MIND IS CONTROLLING ALL OF MY BODILY FUNCTIONS.
Relax and concentrate until you feel as though your entire body is being controlled by your mind's power.
I DO NOT HAVE ALLERGIES. I'VE NEVER HAD ALLERGIES.
Relax and concentrate for a few moments.
ALL SENSITIVITY IN MY NOSE AND EYES WILL MOVE UP TO MY SCALP.
Relax and concentrate. Move all of your mental energy to your nose and eyes. As soon as you have total concentration in this area, concentrate on moving the sensitivity up your forehead and into your scalp. As you begin to picture this in your own mind notice a tingling sensation in your scalp. Think it and you will begin to experience it.
MY MIND IS IN COMMAND OF MY BODY.
I AM FEELING BETTER THAN I HAVE EVER FELT BEFORE IN MY LIFE
I DO NOT HAVE ALLERGIES.
I'VE NEVER HAD ALLERGIES.
Relax, concentrate.
I DO NOT HAVE ALLERGIES.
I'VE NEVER HAD ALLERGIES.
I WILL NEVER SNEEZE AGAIN.
Relax and concentrate for a few moments.
ALL SENSITIVITY IN MY NOSE AND EYES WILL MOVE TO MY SCALP. Relax and concentrate. Move all of your mental energy to your nose and eyes. AS soon as you have total concentration in this area, concentrate on moving the sensitivity up your forehead and into your scalp. As you begin to picture this in your own mind notice a tingling sensation in your scalp. Think it and you will begin to experience it.
MY MIND IS IN COMMAND OF MY BODY.I AM FEELING BETTER THAN I HAVE EVER FELT BEFORE IN MY LIFE.I WILL NEVER SNEEZE AGAIN.MY MIND IS IN COMMAND OF MY BODY. Relax and concentrate for a few moments.
I DO NOT HAVE ALLERGIES. I'VE NEVER HAD ALLERGIES.
ALL SENSITIVITY IN MY NOSE AND EYES WILL MOVE TO MY SCALP. Relax and concentrate all of your mental energy to your nose and eyes. Visualize the movement of sensitivity up into your scalp. Think it and you will begin to experience a tingling sensation in your scalp.MY MIND IS IN TOTAL COMMAND OF MY BODY.
IN A MOMENT I WILL COUNT FROM 1-5.
ON THE NUMBER 5 I WILL CONCENTRATE ALL OF MY MENTAL ENERGY WILL BE CONCENTRATED IN MY NOSE AND EYES. ALL SENSITIVITY IN MY NOSE AND EYES WILL MOVE TO MY SCALP. AFTER I SAY THE NUMBER 5 MY EYES WILL OPEN AND I WILL FEEL BETTER THAN I HAVE EVER FELT BEFORE IN MY LIFE.
Relax and concentrate.
#1 All of my mental energy is now concentrated in my nose and eyes.
#2 I now in my own mind remove all sensitivity from my nose and eyes into my scalp.
#3 A slight tingling sensation is now moving across my scalp.
#4 The tingling sensation is growing more and more making me feel better and better. On the next number I will open my eyes feeling relaxed and fresh, better than I have ever felt in my entire life.
#5 Eyes open now -- take a long deep breath, fill up your lungs and stretch, fully aware now and feeling wonderful in every way.

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