This is tape 104, side B. You will begin using this tape on the 29th day of the program. This is the fifth week. Now, beginning on the first day of this week, you must increase your caloric intake to a minimum of 1,000 calories a day. If you've been using a liquid diet plan, you're going to have to now change to solid food. I urge you to also balance your food items so that you ensure good nutrition. You will find large salads made with basically lettuce and greens of all sorts and low-calorie dressings or seasoned vinegars. Very filling and very satisfying. They take up a lot of space with very, very few calories.

Check carefully and know what vegetables and fruits have the lowest number of calories and provide the largest quantity. Especially in the beginning, it's nice to have that stuffy little feeling in your stomach. Anyway, for the largest variety you want to know which vegetables and which fruits are the lowest in calories so that you can use those the majority of the time. You'll find that fish and poultry have far fewer calories than does beef or pork. So you'll want to lean heavily toward those items. They also have a far less fat content and much, much less cholesterol.

I just ask you to do some comparison planning and if you have a nutrition book around, it surely would be wise to read it. And I would hope that by now you're not consuming any refined sugar products. You know, those wonderful cakes, cookies, pies, and so forth. You shouldn't even be having any urge to eat them. No refined flour products. Stick to whole wheat. Basically whole wheat products.

Pastas and breads. And you're not consuming any alcoholic beverages at all. You see, one thing you do when you drink alcohol is that the body will utilize the alcohol as energy and store up all you put in there otherwise as fat. We don't want any more fat pads. We're getting rid of those rapidly, quickly now. Throughout this period of the diet, which is a full seven days, you're going to have to continue to measure and or weigh your food quantities carefully. Remember, the subconscious mind is evaluating and learning and you're teaching it. So you have to be careful and you have to be accurate. You can't fudge because then it will fudge.

Just hang in there. We're doing fantastically well now. And now if we're ready, why don't you settle comfortably into a chair or lie down on the bed and just relax as much as you can. Now that you're relaxed, I want you to pick out a spot on the ceiling above you or out in front of you. An imaginary spot is fine. Relax your arms and legs. Just get everything as comfortable as possible. And now I want you to take a deep breath, fill up your lungs, hold it, exhale slowly, let go now.

And now a third deep breath. Hold it. Exhale slowly. Let go now. And now just let those eyelids close down. Leave them closed down until I tell you to open them. And just continue to let your body go deeper and deeper into relaxation. Now picture your perfect image, moving across your meadow, moving toward your tree with your cloud-like chair sitting there waiting for you. Go on over to the chair and sink comfortably down into the cloud-like softness. Push your transport button and move gently now to the top of the mountain, spread out all around you.

You can see forever as if the whole universe is spreading out there before you. Off in the distance is that beautiful rainbow. And you feel so drowsy and lazy and comfortable just being here, being a part of this whole scene. Now push your transport button again and move out, off from the edge of the mountain. We're going to move down the mountain now as I count down from 8 to 0. And with each number I say, you'll go deeper and deeper into relaxation. With each number I say, you'll double the level of your relaxation. Get ready now. We're going to begin our descent. Eight. Moving down now. Gently, floating, drifting. Easily and slowly downward.

Seven. down deeper and deeper into lazy relaxation down, moving down six, every nerve and muscle in your body is growing so loose and limp you're so laid. Five. Deeper and deeper into drowsy slumber. Four. See that you're halfway down the mountain now. You're so lazy and relaxed. And when I call the number zero and say, gently sleep, you'll feel that wonderful wave of relaxation Just washing you into a profound hypnotic trance.

And moving on downward now. Three. Drifting, floating, gently on downward now. Going deeper and deeper into relaxation. Two, moving on down toward the middle now, you can begin to hear the birds sing as you get nearer the bottom of the mountain. And you just go deeper and deeper. One, you're settling now at the bottom of the mountain, the meadows all around you again, and relax.

Zero. Gently sleep and now just move on over into that total wonderful relaxation. Deeper and deeper and deeper. Down. Every care and worry has faded away. Gently sleep now. Gently sleep. As you go deeper into relaxation, you are realizing that you are a growing and maturing personality. You are becoming more and more aware of your abilities, talents and strengths.

As you look inside yourself, you recognize that you are, that you exist and that you are in touch with your creative intelligence that knows what to do and how to do it in in every situation within which you find yourself. You are a marvelous, wonderful creation. And you feel confident in your ability to accomplish the goal you've chosen for yourself. You know you're achieving the goal and the body image you've chosen for yourself. You're undergoing and experiencing the changes at this very moment. feel the excess fat cells dissolving simply melting away like snow melts in the spring you believe in yourself and your abilities and you have for yourself.

You're constantly moving forward from one positive achievement to another. You're reducing the size of your body at a steady pace. Your body is becoming what you want it to be. Your eating habits are changing constantly. constantly and you're now moving steadily and rapidly toward your measurement goals. You keep in your mind constantly the body image as you'll appear when those goals are reached. This image remains in your inner eye You pull into your mind your room where you're perfect. Your body is now becoming that perfect image. And you visit that imaging room many, many times a day.

You like yourself. And you now recognize yourself as that person. You know that well-built and attractive people get approval and attention from others. You take pride in your appearance. Your good appearance causes others to have a good opinion of you, and this makes you feel good and warmly responsive back to them. You know that being slim and attractive is a great benefit to you in your personal, social, and in your business life. And you do everything as outlined in this program to ensure that you steadily move in the direction of your goal.

During the seven-day portion of the program, you're increasing your caloric intake to at least 1,000 calories each day. But you don't consume more than a maximum of 1,200 calories each day. You do this in order to move steadily on toward your goal. You're consuming only 1,000 calories per day during the seven-day period because your mind and body must learn the values of calories and adjust to how many calories are required to ensure that steady movement towards your goal. You're weighing and measuring every portion of food carefully and accurately. You're now reducing a full clothing size every two to four weeks that you're on this program. Feel yourself getting smaller.

Think about it. Every moment now, the excess fat is leaving your body. You measure those calories carefully because you're a special person and you enjoy being good to yourself. And this is being good to yourself. Your mind and your body appreciate your efforts and you're continually moving to your goal directly, quickly, and easily now. You're happy to consume a thousand calories each day. You enjoy everything you eat. You feel totally satisfied and you feel full after consuming your recommended number of calories. Three meals a day makes you feel full and satisfied. You measure your calorie intake carefully because you care for yourself and you enjoy learning about nutrition and calories and you enjoy being good to yourself, you deserve it.

You've looked at your past problems and you recognize the solutions. You go back regularly and you look at those problems again. You know the solutions and you're making corrections to those solutions every day. You drink at least a full glass of water before you consume any food. You drink water or other low-calorie beverages with your meals. You always sit down to consume your food.

You never eat while standing. You eat very slowly and you chew your food very thoroughly. You eat only small portions of food and that's in order to keep within the limit of a thousand calories a day during the seven-day period. You enjoy every calorie of the thousand calories you consume. You find that a thousand calories completely satisfies you and you feel full and content. Feel your body shrinking and size at this very moment as excess fat is being melted away. Your body is becoming smaller and smaller all over. Your muscles are becoming firm and tight. Your and shrinks to fit those new curves as your body gets smaller. You thoroughly enjoy small amounts of protein foods such as beef and pork, but you especially enjoy small amounts of poultry and fish.

They have fewer calories. You desire fresh fruits and vegetables. You especially enjoy large salads made of fresh vegetables and fresh greens, such as lettuce and cucumbers. You really enjoy fresh or freshly cooked green and yellow vegetables and fresh fruits. You're feeling more physically fit each and every day. You're full of energy now. You wake up each morning with more renewed energy than even the day before. Every day you're more eager to begin your day and to experience your day, whatever you're doing. You take at least one walk each day and each day you desire to walk farther and for a longer period of time. After your walks you feel newly invigorated. You feel wonderfully good.

You feel better than you have felt in a long, long time. And it seems each day you feel only better. You have pride in yourself and you should feel that pride in yourself because you're a worthwhile, marvelous person and you are making miracles in your life every day now. You're friendly with everyone you meet and friendship comes back to you. You send out love and caring to all those around you and that love comes back to you and you wrap yourself in that warm, pink aura of love. You deserve that love. You know that you're shrinking now rapidly as you consume a thousand calories a day. You feel wonderful to consume that thousand calories each day because you know you're learning the value of calories and your body is reshaping and adjusting more and more rapidly and more easily with each day that passes.

You have increased the number of calories from last week so that your subconscious mind can evaluate the difference and know that you're not moving it into any type of starvation program. It will continue to shrink itself down and get rid of that excess fat. You will store no more fat. You're getting plenty of food quantity to make yourself full and satisfied all through each day. You're moving quickly now towards your goal and you're feeling the marvelous difference in the size and shape of your body. You feel your body becoming slim and smaller. You remain on this program and you're eager to remain on this program and follow the instructions because you have that burning desire to succeed to your measurement goals.

See yourself. See that image. Any time you feel you must consume more than your allotted calories, take that deep breath, hold it, say to yourself, satisfied, exhale slowly, and you feel satisfied. If you're eating and you feel you're going to eat more, then you're allotted calories. Take a deep breath, hold it, say, full, exhale, and feel that feeling of fullness wash over you.

Feel the fullness in your tummy. Do it two or three times as necessary to feel that full, content feeling. You are precious and you're a perfect creation. You're lovable and you deserve love. And you deserve good things, all the good things that can come to you. You deserve everything good in your life that you want to have and you deserve to look exactly as you want to appear and you're going to look exactly like that. Everything you eat only turns into energy and vitality, not into fat.

Excess fat is continually leaving your body and you store no more excess fat. Whatever you eat only causes you to move on steadily towards your goal. You enjoy staying on this program. You constantly feel the positive changes taking place in your body and you love that feeling of exhilaration and pride it gives you. You forgive everyone for any wrong or hurt they might have given you in the past. The past is gone and you take action now in your present to become what you want to be. You know what you want to become and you know how to achieve that goal. See yourself right now as that image that you're becoming because you're achieving that goal in a steady, easy manner. A thousand calories are fully satisfying to you.

You're surprised at how much more food you're allowed than you thought you would be. And you have a content, satisfied feeling of fullness after you eat small portions of food. two-fold. Therefore it's easy to stay on small portions of food. You're training your subconscious mind, and it's learning rapidly to know what quantity of food adds up to your allowed number of calories. It's evaluating constantly now and reprogramming continually now. You continue to measure and weigh your food diligently throughout this week to speed you on toward that programming process. You eat only when you're in need of nourishment and you eat slowly.

And every mouthful of food you thoroughly enjoy. when you sit down only and you chew slowly and thoroughly. You no longer eat sweets of any kind made with refined sugar. You no longer eat any refined flour product. You no longer drink alcoholic beverages. You no longer care for any of these negative foods. You look forward to your walks with eagerness and you wish to walk farther each time you go out. You feel wonderfully refreshed and invigorated after you finished your walk. You feel yourself full of more energy with each bit of exercise you take. And therefore you feel the urge to increase the amount of your exercising and you may increase it now just as rapidly and as much as you wish. You want to take additional walks each day and you're walking for a longer period of time each time you go out.

You feel so good about yourself and you should see yourself smiling more often and you walk with a spring in your step. You're a new person. Other people are noticing how you're changing. You're becoming more attractive, more beautiful every day. Hold your goal image in your mind constantly and listen to this tape regularly as many times a day as possible. Feel that motivation and that drive to reach that goal. Now mentally go to your control panel, check your gauges and your switches, make sure they are properly set. Because I'm going to count from one to five and when I reach the number five you will be fully aware, eyes open, alert and feeling wonderful.

One, slowly, easily, calmly returning to your full awareness once again. Two, each nerve and muscle in your body is calm, limp, loose, and relaxed. You feel wonderful. Three, you feel perfect in every way from head to toe, physically and mentally perfect. Four, your eyes begin to feel sparkling clear. You're full of energy. You feel vibrant and Five, eyes open, fully aware, take a deep breath, fill up your lungs, feel wonderful, and stretch.

