(Everything below should be said slowly and with pauses now and again, you can even have some quiet relaxing music on in the background whilst you tape the following)

Now get comfortable , settle back and relax , just allow your eyes to close and as your eyes close just focus on your breathing , you should be breathing deeply and slowly without strain , I would like you to notice that as you breathe out you can feel your whole body sinking as you release the tension from within .

And as you continue to breathe so you naturally relax more and more , and as you breathe I would like you to imagine to visualise or to feel that you are breathing in a deep relaxing peace every time you inhale .

And every time that you breathe out I would like you to imagine to visualise or to feel that you are breathing out all aches and pains , all discomfort and all tension every time that you breathe out . And as you continue to breathe in peace and as you continue to breathe out tension so you naturally relax even more .

And as I go on talking to you , no matter what I am saying , every sentence , every word helps you to drift deeper and deeper still . And although you may be aware of sounds around you , these will not bother , or concern you in any way . For your only desire is to drift deeper and deeper with every breath , deeper and deeper as you breathe in peace , deeper and deeper as you breathe out all tension

And as you breathe so you allow yourself to drift deeper and deeper , confident in the knowledge that you will always remain in control , and that if for any reason a situation should arise that required your attention , you will awaken immediately , you will be fully alert and you will deal with the situation calmly and confidently . so go on resting , go on drifting in this pleasant , drowsy , dreamlike state .

Now I would like you to visualise , imagine or feel that the muscles of your body are loose , limp , and relaxed , beginning with the muscles of your feet and ankles , just allow the muscles of your feet and ankles , to go loose , limp , and relaxed , just imagine the tension draining away from your feet and ankles .

And now your calf muscles , feel the calf muscles as they become loose , limp , and relaxed , all the tension draining away , as they become loose , limp , and so very heavy . Imagine this heaviness spreading into your thighs , as the thighs become , loose , limp , and so very heavy , all tension draining away , as the muscles of the legs become loose , limp , and so very very heavy .

Even as I speak to you now , feel this heaviness spreading , spreading up into your stomach and lower back , all tension draining away from your stomach and lower back , as every muscle , every fibre , every cell , becomes loose , limp , and heavy , so loose , so limp , so very heavy , as you drift , deeper , and deeper still .

And as you drift , deeper , and deeper , so this heaviness spreads , more and more , spreading now into your chest and back , feel every muscle , every fibre , and every cell of your back and chest , releasing , the tension within , so loose , so limp , so very heavy , as you drift , deeper and deeper still .

As you go on resting and relaxing imagine this heaviness is spreading , spreading into your neck , your shoulders , your arms , as every muscle , every fibre , every cell grows loose , limp , and heavy , becoming heavier , and heavier , with every word I say , heavier and heavier with every breath you take as you release , the tension within .

Feel this heaviness spreading now into the facial muscles , and right up into the scalp , as your entire body becomes loose , limp and heavy . Allow yourself to feel a deep sense of peace , a deep sense of security , as you are drawn , nearer , and nearer to that part of you , that is an ocean of calm tranquillity , a haven of peace , deep in the centre of your being . ( pause ) .

Now as you go on resting and relaxing , I would like you to visualise , imagine or feel a bright light at the top of your head . Allow your mind to choose the colour of this light ( pause ) And everything that this light touches later on as it flows through your body , will become very very relaxed indeed . Every muscle , every organ , and every cell of your body will relax completely , releasing all aches and pains , releasing all tension as this light relaxes you more and more . And you are already feeling very peaceful , very calm , very very comfortable .

Now I would like you to see , feel or imagine this light beginning to flow into your head , and into the back of the eyes , and you can see , feel or imagine this light flowing into your facial muscles and down into your jaw as your entire head is filled with this relaxing soothing light .

Now this light is flowing into your neck your shoulders , your arms as every muscle every fibre and every cell is bathed in this beautiful , soothing , relaxing light as it flows all the way down your arms down into your hands and right down to your finger tips , releasing all tension and soothing every nerve as you drift deeper and deeper .

Now see , feel or imagine this light flowing into your throat , into your upper back and down into your chest , and as this light fills your chest so your heart begins to pump this soothing light through every blood vessel in your body .

Imagine your lungs glowing as they are filled with this beautiful bright light . And now the light begins to fill your spinal chord , right from the top of your head all the way down to the very tip of your spine , and as it flows down the spine so it spreads out in all directions to comfort and to soothe every nerve of your body , as your entire nervous system is bathed in this beautiful bright light .

And as you go on resting and relaxing so you can see , feel or imagine this light as it flows into your stomach and lower back encouraging you to relax even more even more , even more .

And now it flows into your hips and into your thighs , flowing all the way down , into your ankles , down into your feet , right down into your toes . Your entire body bathed in this beautiful soothing light , and you feel very very peaceful , very very calm , very very relaxed .

Now I would like you to see , feel or imagine that your entire body is glowing .

Your entire body from the top of your head to the tips of your toes , completely surrounded by this beautiful soothing light . Your entire body safe , secure , and protected by this halo of light , and you feel even more peaceful , even more calm , even more relaxed as you drift deeper and deeper still .

Now in a moment I am going to count from one to five , and with each passing number feel yourself becoming more comfortable , more peaceful , more relaxed . And by the time I reach number five you will be so comfortable , so peaceful , so relaxed , that your mind is released , from it's normal limits , and all things become possible .

I begin to count now One ..... Two ...... Three ..... Four ....... Five ........

You are in a very deeply relaxed state , and the more deeply relaxed you become the greater the control that you have over your life .

As you rest and relax so you grow fitter , healthier , stronger , you feel calmer , more at ease more unconcerned about everything , and you realise that the past is over , the past is finished , and although you have been th rough some very difficult and trying times , they are now over , they are behind you . In fact you have completed the hardest part and you will find that in the days that lie ahead , you will be gathering strength . Emotional strength . Spiritual strength and you will begin to believe in yourself .

It is inevitable that when a person is faced with so many difficulties , that they may begin to doubt themselves , this doubt at the time is perfectly natural . But doubt is a form of negative thinking , negative thinking never solves anything

In fact negative thinking increases the problems that you have to face , and can prevent you from dealing with them .

Now as you rest and relax so you become more and more determined to put aside negative thoughts , in fact you become more and more determined to be absolutely positive , to be more realistic , more sure of yourself .

And as you rest so you become aware of your own natural self confidence building up from deep within you , a quiet steely strong sense of belief in yourself , a belief in your abilities , a belief in your judgement , the courage of your convictions , but more than anything else , you begin to believe in your self , and this belief grows stronger and stronger everyday .

For you are your own person You will do your own thing In your own way In your own good time . You will no longer doubt yourself in any manner shape or form . For you are as good as anyone , and perhaps a good deal better than others who you believe are better than you .

The past is over , the past is finished , it is behind you , it no longer has any hold over you . It is the future that matters and you are going to look forward to the future , you are going to welcome it with open arms , you will create it exactly as you desire , for life is what you make it . And you are going to create yours exactly as you desire .

Now it is possible that from time to time you may feel the effects of the past slowly creeping back in , but if this should happen you will immediately become aware of it and you simply take a few deep breathes , and as you breathe in you imagine that you are breathing in the future with confidence , and as you breathe out , so you breathe out the effects of the past . You breathe in the future and you breathe out the past and as you continue to breathe so you release yourself from the past , and open your mind to the possibilities of the future and all that it holds for you .

Now presently you will be returning to full awareness I will simply count backwards from ten to one , and as I count from ten to one I want you to see feel or imagine that you are awakening from a deep and refreshing sleep . And as I go on counting you will feel yourself returning to full awareness , and by the time I reach number three your eyes will start to open , at the count of two your eyes will open , and at the count of one you will be wide awake , and you are going to feel so very relaxed in mind and in body , you will feel much calmer , much happier and much more naturally self confident .

You will feel very positive , positive that you have the courage and the strength to overcome all the negative condi