Begin Recording now:

Do Not play this recording in a moving vehicle.

Sit or lie down in a secure place where you won't disturbed. Some people even take the phone off the hook or leave the voice mail on. Find your own way to be completely comfortable.

You will find it easier and easier to concentrate on the session as we get into it further. Just relax and continue listening. So as you listen settle into the spot you have chosen for yourself.

Feel the surface you are sitting or lying on and let it support you completely. Allow yourself to be carried by it and let your body relax.

When you listen to the sound of my voice now, all other sounds you hear are the sounds of everyday living and they begin moving to the background. And as you listen to the sound of my voice further, the other sounds cause you to relax more and more.

Now I would like you to pick out a spot in front of your eyes to focus on. Perhaps it is a mark on the wall, an object on a table, or a spot on the ceiling. Keep your eyes pointed in a comfortable position to pick out a spot. At first your eyes may wander away from the spot or even pick out a new spot. But soon, your eyes can remain fixed on one spot only. As you look closer and closer at the spot, other objects around it may start to become fuzzy or may disappear altogether.

As you continue gazing at your spot, let your eyes relax and feel your eyelids start to become heavy now. Feel your eyes become warm and heavy and relaxed. You can feel safe and secure in letting your eyes become heavy and relaxed and warm. Sooner or later your eyes will want to close. The weight of your eyelids takes over and you feel your eyes wanting to close now. Take a moment so your eyes can fully close and become relaxed and warm.

Good.

Now, to deepen your relaxation, take a deeper breath than usual and hold it for a few seconds. �Slowly let it out now. That's it. Take in another deep breath and notice how your abdomen relaxes and floats outward as you fully fill your lungs and hold it� again, let the air out slowly and completely. Restore your healthy state! Notice your stomach and chest relaxing as you blow the air out of your lungs. Breathe in once more, deeply, as your stomach relaxes even more and exhale slowly and completely. Watch the tension go away. Feel the deep sense of relaxation this deep breathing brings to you. You may find it helpful to repeat the words "calm and relaxed, calm and relaxed, silently to yourself.

Now let's take time to relax all the muscles in your body. Begin by focusing all of your attention on your feet. First point your toes forward as hard as you can (pause). As you relax them, watch the tension go away. Take a deep relaxing breath. Now move your feet in circles from your ankles. And now let your ankles relax. Let them loosen and become heavy. Notice the difference (pause).

Now move your attention to your calf muscles. Tense your calves for a moment by pointing your toes forward again (pause). Now focus all your attention on relaxing your calf muscles. Let you calves become loose and relaxed and heavy.

Now to your thigh muscles. Tense your thigh muscles by locking your knees for a moment (pause). Now let those muscles relax and notice the difference.

Now to your stomach and chest muscles. Take a deep breath, hold it, and tense all the muscles of your stomach and chest. Hold the tension for a moment and let it release. Watch the tension go away as you take another deep breathe or two.

Now let's focus on you hands and arms. Make two fists as hard as you can and tense all of your hand muscles for a moment. Be aware how the tension feels (pause). Now let the muscles relax. Wiggle all of your fingers and roll your wrists. Notice how different your hands and fingers feel as they relax.

Now tense the muscles of your forearms and upper arms. Tense all the muscles by flexing your arms and hold it for a moment (pause). Now let them go, let them relax. Allow your arms to rest in a comfortable position.

Now we'll move to your shoulders. Exaggerate the tension in your shoulders by moving them up toward your ears as far as you can. Be aware of the extra tension in your shoulders and upper back as you stretch those muscles (pause). Now move them forward for a moment (pause). Now backwards as hard as you can (pause). Now let them float down into a more comfortable position, relaxing. Memorize that feeling. Feel all the muscles of your shoulders soften and relax.

Now roll you head around in circles to relax your neck muscles. First roll your head in one direction and then roll it in the opposite direction (pause). Notice how your neck feels more relaxed.

And finally you can enjoy relaxing all the muscles of your face. Tense all the muscles in you face by scrunching your face as hard as you can (pause). Keep the muscles tense for a moment and then let your face relax. You may find yourself yawning.

Now you are learning how to relax your entire body. And you can deepen that relaxation simply by taking a very deep breath and slowly exhaling (pause).

There are many levels of relaxation and comfort. Let's move to an even deeper level for your enjoyment.

In a moment I am going to start counting down from 10 to 1. As I count from 10 to 1 you will feel yourself becoming more and more relaxed. As I count down, you can imagine yourself walking down a flight of stairs with a safe railing, or slowly descending in an elevator, or walking down a slight hill into a deeper state of relaxation. Or, you may just listen to my voice counting the numbers downward without any visualization. With each number, you will find yourself slipping deeper and deeper into a pleasant state of relaxation. And you are in complete control as you enjoy the deepest state of relaxation your ready for at this moment.

So now I will begin. Ten, and the downward journey into relaxation begins (pause). Nine, and the relaxation doubles. Deeper and deeper, calm and relaxed (pause). Eight, your conscious mind can go anyplace it wishes, to the beach, the mountains, a lake. Seven, the floors or the steps go by. Deeper and deeper, calm and relaxed (pause). Six, warm and comfortable, calm and relaxed. Five and you are halfway there. Four, watch the tension go away. Three, deeper and deeper, calm an relaxed. Two, completely comfortable. And One, your deepest state of relaxation for today. A profound, beautiful feeling of calm.

Now, as you are enjoying this deep and pleasant sense of calm and relaxation, you may find yourself entering a safe and peaceful place. Perhaps a place of natural beauty outdoors, or a comfortable and peaceful place indoors. Perhaps it is a place you have been before and found peace and security, or perhaps a place your imagination is creating for you at this very moment in time. Or perhaps it is simply where you are now, quietly drifting in this deep sense of calm and relaxation. Memorize this feeling.

Begin now by reviewing, consciously and subconsciously, everything you have learned about how to lose weight in a healthy way. Eating right and light. You may already know all you need to know about nutrition or you may want to seek advice from a doctor or nutritionist. Through the years you have learned a great deal about your own unique body. Now that you are making a commitment to get rid of extra fat and become fit and trim, let that wise and healthy part of you choose a healthy way of eating that will work for you. Perhaps you will choose one that has been recently researched, or perhaps one that has been accepted and proven over time. You probably have some healthy food plans you picked up long ago.

Now it's time to think of the foods that have been a problem for you until now. These are heavy foods. Heavy foods feel heavy. Foods with lots of fat, sugar and carbohydrates are fat foods. Perhaps it was foods high in fat or high in calories like chocolate, ice cream or pastries. Or was it foods like burgers, pizza, potato chips or cheese. You know the list that made you fat and kept you fat. Now just picture all those foods out there in front of you.

Are you ready to turn your back on those foods so you can get trim and fit, so you can achieve vibrant, glowing health? When you are ready, just let your imagination do its powerful work now. From now on, whenever you see any of those unhealthy foods, or even think of them, you will see them dripping with yellow fat, or covered with a disgusting layer of mold. They will look and smell like something spoiled smelling up your refrigerator. It's really easy to turn away from all those foods when you picture the fat they bring to your arteries, plugging up your arteries and damaging your heart. When you really want to lose weight, picture sugar as poison. All those foods you used to eat that are packed with sickening sugars and dangerous carbohydrates that sapped your strength and clouded your thinking. Isn't it wonderful to be free of them at last? .

Did you know your mind has the ability to change your taste in food literally overnight?

Now take a moment and review some other old habits that used to keep you fat. You know what they were. Might have been snacking after dinner, before bedtime, grazing at various times, serving yourself large portions, eating after you were full, eating hurriedly, automatically going for certain foods while watching TV. You know your own habits better than anyone else.

All right. Now set those negative memories aside for a moment and go find another kind of memory. Find a positive memory, an experience where you felt UNDER CONTROL. It doesn't have to be about food. Just some time, whether at work, or taking care of a young child, or painting your kitchen - some experience where you felt competent and capable, in charge, in control. Go back to that experience and remember those feelings, remember how you think, how your body feels. You are feeling good about yourself.

Really get into that experience of competence and self-control. Go back to those experiences when you used to eat unwisely and imagine being in control, doing something else instead of eating. Making good choices, smaller portions, drinking a glass of water instead of snacking, exercising, distracting your self. Imagine being in control. New habits. Now you are creating a powerful, new mindset. And every time you listen to this recording this new mindset gets stronger. Your new habits become more and more familiar and comfortable with practice. The old habits fade and become a distant memory. Isn't your mind wonderful?

Now you are going beyond will power. Will power has its limitations, but when you tap into your subconscious mind and your imagination, you discover inner resources you didn't know were there. You surprise yourself and know you are different now. I'm in control for the first time in my life! I feel terrific!"

Are you ready for one more important learning lesson? Just relax and take a trip back to your old eating habits. On this visit to those memories, especially notice your emotions. Notice what you were feeling just before you reached for fatty or sweet foods. Notice whether you felt anxious, or depressed, or lonely, or frustrated, or worried or scared, or sad or even angry� The "old you" had the habit of putting food in your mouth to get some comfort, like putting a bottle in the mouth of an unhappy baby. You will learn lots of positive ways to deal with all those painful emotions, instead of eating.

Just go back to some those difficult emotional times and take your relaxation and control with you. Really enjoy feeling and acting in new ways instead of eating. Notice the possibilities that come into your mind, the new perspective, new ways of looking at the situation. Put some new endings on those memories. You will get better and better at this as you listen to this recording.

As you continue to enjoy the relaxation and confidence let yourself review your motivations for getting fit and trim and healthy. Look into the near future and see your body losing its excess fat and glowing with health. Feel your body being cleansed of fats and sugars. You will say to your fiends: "I feel so much more energetic" And you will say: "I have much better stamina. I can climb those steps without my heart racing." See yourself doing all those things you have been wanting to do. Walking, biking, hiking, shopping in your favorite shop and wearing the size clothes that give you pleasure. Even your mind is clearer, free of the toxic fog caused by unhealthy foods you used to eat. You shop and plan in a different way; your new way of living becomes more and more a part of you. You look and feel more attractive. Because you are learning to cope with your emotions in different ways you feel more confident that you will continue your new habits regardless of any stress in your life.

You are feeling all these positive feelings, and seeing all these wonderful visions of managing your weight successfully, You won't even have to think about how to manage your weight.

We are now ready to come back from this very calm and relaxed place you have been. If you have been listening to this program just before you want to go to sleep, when I say the word "NOW", I want you to simply open your eyes, softly press the "STOP" button on the CD player, and let yourself gently fall to sleep. NOW. (pause)

If you are still listening, in a minute I'm going to begin counting upward from One to Five. With each successive number you will feel yourself waking up with renewed energy and feeling great. When I reach three you will begin to open your eyes, and when I reach Five, you will open your eyes fully, and you will be completely awake and refreshed. You will feel progressively more refreshed over the next ten to twenty minutes, and continue to feel that way for the rest of the day.

1�2�3�4�5�

Have a great day.

You have begun a wonderful new phase of your life. Now that you've listened to this program NOTHING can stop you from achieving your weight management goals! Play this recording often.

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