As you relax now in your special place, we're going to begin to relax each part of your body in turn.  So now, imagine a very wonderful, warm, relaxing feeling flowing into the toes of your feet... and imagine this wonderful feeling of relaxation flowing up through your feet... through the balls of your feet ... and the arches ... and the heels of your feet.  Imagine it flowing up through your ankles ... up into your calves ... through your knees ... and into your thighs, until both of your legs feel so very relaxed. Allowing all the muscles in your legs to feel loose … and limp … and lazy … and your legs might even feel pleasantly heavy … relaxingly heavy … a heaviness that comes with relaxation … the same type of heaviness you experience in your body each night … right before you fall asleep.

And now that wonderful feeling of relaxation begins to flow on up, filling your torso from hips to shoulders, and as it does, your entire torso becomes completely relaxed … loose and limp, warm, tingly … pleasantly heavy … relaxingly heavy, perhaps. 

The feeling of relaxation now begins to flow down into your arms … flowing all the way down your arms .... through your upper arms … your forearms … down through your wrists … through your hands .... all the way down through your fingertips … and both of your arms feel very relaxed.... loose and limp... pleasantly heavy … relaxingly heavy ….

And the feeling of relaxation now begins to travel softly across your upper back … your shoulders ... removing any feelings of stiffness, tightness or tension that you might have been retaining in your shoulder area … especially between the shoulder blades … just dissolving  away … those  muscles relaxing  completely …  becoming  loose  and limp.... loose  and limp.  

The feeling of relaxation now begins to flow up the back of your neck … and it concentrates in your neck area … and as it does any feelings of stiffness or tightness or tension that you might have  been  retaining  in the back of your neck …   just melt away as those muscles relax completely, becoming loose and limp.... loose and limp.  The feeling of relaxation continues to move on up the back of your head … over the top of your head.... leaving your scalp completely relaxed... loose and limp.... loose and limp.... 

And finally this wonderful feeling of relaxation flows down over your forehead … and over your face … and as it does … just allow the muscles in your forehead … and around your temples … relax.  Your eyes soften as all the tiny little muscles around your eyes relax ... and you especially feel your jaw become very, very relaxed … leaving a little space between your upper and lower teeth … and even your chin and your throat feel very, very relaxed.  In fact, your entire head, and your entire body, from head to toes, feels completely and totally relaxed.

All of your muscles feel loose … and limp …  and lazy ... and you feel perhaps those good feelings of warmth …  tingling  …  or heaviness.... A heaviness that has nothing to do with weight, but a heaviness that comes from a very deep relaxation.... and you are relaxing more and more with every breath... going deeper and deeper with every breath.  In fact, throughout this session you will continue to go deeper and deeper with every breath; deeper....  deeper... ...... ...... and the deeper you go …  the better you feel …  and the stronger those good feelings of warmth, tingling and heaviness become ... especially that wonderful …  beautiful feeling of peace ... Going deeper and deeper with every breath.... allowing every breath to take you deeper and deeper.... Every beat of your heart takes you deeper and deeper ... And as you listen to the sound of my voice, which is soothing and relaxing to you, every word that I speak helps you to go deeper and deeper.  The beautiful music in the background helps you to go deeper and deeper.

Any outside sounds you may hear are unimportant … easily ignored … they only help you to go deeper …  and deeper.  Any outside noises, or noises within this room, just help you to go deeper and deeper.

(INSERT FOR CUSTOM RECORDINGS:  ... Unless of course it is a sound that requires your attention … perhaps the sound of an emergency … or a noise you need to check on … in which case, you would be immediately  wide awake,  fully alert and functioning in a normal range of consciousness... But otherwise outside sounds just help you to relax.)

And from this moment forward, whenever I countdown from 5 to 1, you will be twice as relaxed as you were... twice as deep.... and those good feelings … that pleasant  heaviness …  that relaxing heaviness … will be twice as strong,  especially that wonderful, beautiful feeling of peace. …  Center …  5 … 4 … 3 …  2 … 1 .... Going deeper and deeper with every breath....

From this moment forward, whenever I countdown from 5 to 1, you may allow yourself to feel as though you are moving down or floating down... A very relaxing …   enjoyable feeling … a gentle downward movement of your body. You might imagine that you're riding in an elevator... or on an escalator ... or in a hot-air balloon .... or even floating on a cloud …  imagine that you're moving safely …  slowly …  gently down... Center 5... deeper …  deeper …  Number 4 ... down …  down... Number  3 ... deeper …  deeper ... Number 2 ... down …  down …  Number 1 …  And you are once again twice as relaxed as you were …  twice as deep …  and those good feelings of warmth …  tingling …  and heaviness are twice as strong …  especially that beautiful …  wonderful feeling of peace....

Going deeper and deeper with every breath as you listen to the sound of my voice, knowing me, trusting me, knowing that I am your friend and that I'm working for your highest good now and always.  I do truly enjoy helping you.  It makes me feel very good to help you feel good and relaxed, and especially to help you:

(1) Become a non-smoker easily and automatically, without ever feeling deprived or irritable at all... Without ever having any desire for a cigarette and without ever having any desire to substitute food for cigarettes

(2) Achieve and maintain your ideal weight by changing your eating habits and exercising, and to do this easily and automatically, without ever feeling hungry, deprived,  or punished in any way.

(3) Achieve your goals in life, easily and automatically, without any resistance at all from your subconscious mind.

(4) Perform perfectly in all areas of your life, easily and automatically, without any resistance at all from your subconscious mind.

Just continue to relax as you allow your mind to go free, and you know that it's perfectly alright to allow your conscious mind to wander or daydream if you'd like as you begin to detach from the physical world and enter into the mental realms, the realms of your imagination.  You know that you are very safe and secure here with me as you  just continue to relax.

Center 5... deeper …  deeper …  Number 4 ... down …  down... Number  3 ... deeper …  deeper ... Number 2 ... down …  down …  Number 1 …  And you are once again twice as relaxed as you were …  twice as deep …  and those good feelings of warmth …  tingling …  and heaviness are twice as strong …  especially that beautiful …  wonderful feeling of peace....   Relaxing... relaxing