Welcome to day 3

Begin by lying flat on your back with your hands by your side. You can change positions anytime you need to in order to be more comfortable so you can fall asleep...

Let the music wash over you for a minute.  

(Pause 1 min)

Take a deep breath in through the nose; allow your stomach to expand as you breathe in.

Hold the breath for a few seconds and then breathe out your mouth slowly, allowing your body to completely relax on the out breath.

Breathe in...and slowly breathe out…

When you can inhale no more air, just hold the air filled lungs for a few seconds before gently ever so gently letting the air escape.

repeat these deep breaths at least 3 more times.  

Breathe in... breathe out…

Breathe in...breathe out…

Breathe in...breathe out…

You have a whole body which is completely relaxed, completely still and you actually feel as if you are becoming lighter and lighter and floating upwards.

(Pause 30 sec)

You are rising up and feel as if you are floating on light white fluffy clouds. You are calm. Your breathing is deep and steady.  

(Pause 30 sec)

You can see clouds, big fluffy white clouds above you to the right of you and below you.  

The movement is slow and relaxing.

(Pause 30 sec)

You have no time pressures to be anywhere or do anything. It is a dream like state you are in and so you don’t need to do anything except lie, watching the clouds and gently enjoying the warm sunshine………..

(Pause 30 sec)

Take a deep breath, allow your stomach to expand as you breathe in.

Hold the breath for a few seconds and then breathe out your mouth slowly

Breathe in...and slowly breathe out…

Breathe in... breathe out…

Take one last deep breath in and out and then feel yourself fall into a very deep state of relaxation.

Listen to the music that is gently going to take you into the land of the slumber.