CONTROLLING STRESS: RELAXATION BY NUMBERS - THE COUNTDOWN METHOD

1. Select a comfortable position.
2. Close your eyes, and breathe deeply and rhythmically several times.
3. Take another deep breath and, while exhaling, mentally visualize the number 3. '3' is your symbol for complete body relaxation. (Relax any muscular tension.) Mentally repeat to yourself, '3, complete body relaxation.'
4. Take another deep breath and, while exhaling, mentally visualize the number 2. '2' is your symbol for complete brain and nervous-system relaxation. (Any thoughts, fears, concerns or worries - let them all go. Relax all thought processes, feeling a sense of mental stillness and harmony.) Mentally repeat to yourself, "2, complete brain and nervous-system relaxation.'
5. Take another deep breath and, while exhaling, mentally visualize the number 1.1' is your symbol for complete Oneness within yourself, complete mind-body attunement and harmony. Mentally repeat to yourself, '1, Oneness, mind-body harmony.'
6. In this deep state of mind-body relaxation, you are filled with calmness, peacefulness. You are one with the creative forces of your own being, and you may direct these creative forces to bring out positive changes and benefits in your daily life and health. (At this time give yourself any positive health suggestions you wish to hear. If there is a particular part of your body that needs healing, imagine that your own health energies are flowing to that part. Create a tingling sensation, and imagine the body-area bathed in pure light-energy, restoring and renewing every cell and tissue.)
7. When you are ready to continue with your daily activities, say to yourself, 'I have been in a deep, renewing state of mind-body relaxation. I will maintain the perfect attunement I have experienced, and will be in perfect health, feeling better than ever before. I will count from 1 to 5, and at the count of 51 will feel wide awake and in perfect health.'
8. Then begin counting, '1... 2... 3... 4... 5.' Open your eyes and say out loud (or repeat mentally with your eyes open), 'I am wide awake, in perfect health, feeling better than ever before.'

*4/353/5*