|0.00|> This is tape 102A.<|6.80|><|6.80|> And you'll use this tape daily for seven days.<|13.80|><|13.80|> Now I want you to get yourself into a completely comfortable position.<|21.20|><|21.20|> Pick out a spot in front of you and stare at that spot without moving a muscle or saying a word.<|28.00|><|28.00|> I want you to take a deep breath. Fill up your lungs. Exhale slowly. Let go now. Take a second deep breath. Hold it.

Exhale slowly. Let go now. And now a third deep breath. Hold it. Let it all out slowly. Let go now. Let your eyelids close down and leave them closed down and relax. Picture in your mind the ideal you, your image of you, moving through your beautiful meadow. Moving on over to your favorite tree with your chair under it. Settle into that cloud-like chair. Push your transport button. And now gently move to the bottom of that mountain. All right, you're on top of the mountain now. The perfect body image of yourself.

We're going to start down. Eight. Beginning to go downward now. Drifting, floating gently, moving down. Seven. Going deeper, farther down the mountain. Six, every nerve and muscle in your body is loose and limp, relaxed and laid. All your cares and worries are just fading away as you go deeper and deeper into relaxation. Four, you're halfway down the mountain now. And you just go deeper into relaxation with each easy breath that you take with each sound that you hear. Deeper and deeper. Three. Drifting, down two down deeper and deeper into lazy relaxation one when I say zero and gently sleep, you'll find yourself in a relaxed state more profound than you have ever known before.

Zero. Gently sleep. Now move into that profound state of relaxation. Just breathe easily. And relax. Picture numbers passing through your vision in your inner eye. You'll start with 100, moving downward. By the time you mentally count 95, the numbers will be gone. You will make them be gone. Alright, 100, 99, they're beginning to fade.

Make them fade. 98, getting fainter, fading, fading. Let them go. 97, turn them loose, make them fade, you don't want them, don't hold on to them. You're down to 96 now. They're almost gone, fading, fading and going. 95, they're gone. Make them go. And just go deeper and deeper into relaxation as you listen to my voice. As you go deeper into relaxation, you're realizing that you're a growing and constantly changing personality.

You're becoming aware of your abilities, talents, and strength. As you look inside yourself, you recognize that you exist. You are. And you know that you're truly a marvelous and wonderful creation. You are a perfect creation. You're feeling a sense of confidence in your ability to accomplish any goal you choose for yourself. You're learning to believe in yourself. You do good and kind things for yourself. You appreciate yourself. You're now in contact with a creative power and intelligence within yourself that knows what to do and how to do it in order to achieve any goal you desire for yourself.

Whatever you say or do is said and done with complete self-assurance and confidence. You can obtain any desire which you can conceive for yourself. You constantly move forward from one positive achievement to another. You now desire to reduce your body size and restructure your body shape. In order to do this, you now began to change your eating habits and you constantly hold in your mind the perfect image of what you will become. You've measured yourself and you know what measurements you're going to obtain. You have a burning eager desire to reach those goal measurements. You have a vivid picture in your mind at all times of yourself as you are going to be.

You bring this image of yourself to your mind dozens and dozens of times every day. You have pictures of yourself in many places where you see them dozens of times every day. You have a special mental room where you imagine yourself to be your goal self many times a day you visit that room in your mind. You're making a list of all the good things that will be yours when you reach your goal self. You enjoy doing this because you have confidence in your abilities to achieve these goals. You're now aware of all the good reasons you have to change your body. You know that well built and attractive people get approval and attention from others. You take pride in your own appearance. Your good appearance causes others to have a good opinion of you.

This makes you feel good. And you feel warmly responsive to those other people. You know that being slim and attractive is a great benefit to you in your personal, social, and in your business life. You're beginning to want to eat only small portions of food. You're beginning to dislike sweet, gooey foods. After you eat a meal, you're simply too full to eat dessert. You desire only whole-grain flour products, and you stop using refined sugar totally. the flavor of any kind of alcoholic beverage.

You eat only small portions of food. You drink at least one full glass of water before you eat. You always sit down to eat. You put your eating utensils down on your plate between each bite. See yourself doing these things. You chew slowly. You enjoy the flavor of every bite of food you place in your mouth. If you don't enjoy the flavor, you don't put it in your mouth. You only choose things you really, really enjoy. Anything you eat or drink from now on goes only for energy and good health. You're beginning to burn up all the excess fat in your body. You are regularly and steadily losing inches from every part of your body. From your chin, your face, mouth, neck, all the way through your chest, your midsection, your abdomen, your hips, your thighs, are we shaping?

You don't need any extra fat. You don't want any extra fat, so you turn loose of it. You send it away from you. See it and feel it now as it's leaving your body. This very moment it's leaving your body. Your food tastes wonderful and you only consume small portions and these small portions give you all the excess fat you have already stored. The fat is being melted and washed away out of your body at this very moment. At this very moment your entire body is getting smaller. You feel it getting smaller. Picture it getting smaller. You're looking more attractive every day. You're feeling more physically fit.

You feel so good that you just want to get up and exercise a little bit. You feel the desire maybe to go for a little walk. Something urges you to go for a little walk. Your body is continually burning and washing away all that excess stored fat. You order it to consume the excess fat and become smaller. It must fit your exact goal measurements and your ideal goal image. You have a powerful and intense desire to achieve your ideal shape For this reason you are fully satisfied to eat small portions of good food You do this because of your burning desire to be more attractive and healthier Your muscles keep a firm shapely and taut tone Your skin shrinks to fit tightly around your new body as you will physically be.

See yourself in front of a control panel that has many gauges, knobs and switches. Right there at eye level are four switches and four gauges. One says appetite. That's the first one to the left. See it. It has an on and off switch Reach out and switch it to off The second switch activates a picture of yourself as you are going to become Turn it on and see a rainbow of lights blink and flash. And there before you becomes a full size image of the body you are becoming. Switch it to on and leave it on. The third gauge is labeled muscle and skin tone. See it.

Reach up and turn on the switch and then turn that gauge to full power on. See that needle move right on up into the full power green zone. Leave that switch turned on. And now the last switch, the farthest one to the right says metabolism. It has a gauge that goes from zero to ten. Turn on the switch and turn that gauge all the way to ten and leave it on. These are your personal gauges and switches and many times a day and every time you eat, you mentally check all four of those gauges.

Make sure appetite stays off, your image is on, your muscle tone and skin firmness gauge is all the way to on, and only in a quantity which moves you continuously toward your goal. You eat only small portions of food. You always drink at least one full glass of water before you eat. You enjoy and you drink water or non-calorie fluids along with your meals. You always sit down when you eat. You never eat when standing. You chew every bite thoroughly, 10 to 20 times. You eat very slowly and you put your eating utensils on your plate between each bite. You're continuously consuming and melting your excess body fat.

You're rapidly losing inches. Your muscles are becoming strong and shapely. Your skin smooth and taut. As your excess fat is used up, you begin to look the way you want to look and feel the way you want to feel. You are experiencing a wonderful pleasure in eating And you eat only the foods your body needs You want only the foods your body needs You're starting to dislike heavy starches of all types You don't want desserts You have a full feeling You dislike alcoholic beverages of any form and you dislike foods made with refined flour.

You find you dislike butter and cream. You do like whole grain products in moderate amounts. You especially like vegetables and fresh fruit. And you enjoy some low-fat milk. And you enjoy some small quantities of margarine. You enjoy moderate amounts of protein meats. You enjoy eggs. You especially like chicken, any kind of poultry and fish. And now you get and add extra fiber to your foods. And because you do, you feel so much better all through your body.

Your digestion and elimination are regular and perfect. Just as the winter snow melts into water, your melting fat is burning into dynamic energy and beauty. Three small meals a day make you feel full and satisfied. From now on, you have some key words. Each time you take a deep breath and say full, mentally to yourself and slowly exhale, you'll immediately find you have a feeling of fullness. Try it. Take a deep breath. Full. Feel that fullness as you exhale. Feel that fullness in your stomach.

Each time from now on that you take a deep breath and say stuffed, you have that feeling as if you have just stuffed yourself with a huge holiday meal. Try it. And each time that you take a deep breath and say, satisfied, your appetite feels completely comfortable and satisfied. Let's do that. Take a deep breath. Hold it. Say to yourself, satisfied.

Exhale slowly. and feel that comfortable wave of satisfaction. Your appetite is satisfied. You will use these ideas and these words anytime. When you're alert, when you're awake, anytime. You'll use them when it's appropriate. Anytime you feel you might be losing control of your eating habits. You can and you do control your eating habits. You're a happy person. You're full of wonderful thoughts. And each and every day you feel more lovable, more interesting.

You're more interested in others. You recognize and accept friendship from others. You deserve it. You have a deep respect for others. And you have a deep respect for yourself. You send out warm pink feelings of love wrapped all around yourself. You forgive everyone who has ever hurt you in any way in the past. You forgive yourself for any mistakes you think you might have made in the past. You now know that every mistake and attitude or action in your past was simply a stepping stone. a stepping stone to greater understanding and greater opportunity for yourself. Let go of the past. Leave it alone. Let it go.

You begin right now to move in a positive direction to the goals you want. In so doing, that good spreads out to all those around you. You listen to this tape many times each day. And after the third day and on the fourth day of playing this tape, you also begin to listen to tape 103, side A. Use both this tape and tape 103, side A, for the next four days. as long and as often as you want to. Each moment you spend relaxed in this program method continues expanding and developing into many, many hours of relaxation all through your daily life.

Just like ripples on a pool of water spreading in every direction from the center. From this moment forward, you become constantly more aware of a wonderful feeling of self-confidence. And now I'm going to count from one to five. And when I reach five, you'll be fully alert, fully aware, feeling wonderful. One, slowly, easily, calmly, moving to your full awareness once again, coming up. Two, every muscle and every nerve in your body is calm and relaxed. Three, you feel perfect in every way from head to toe. You feel relaxed and invigorated. Four, your eyes feel as if they've been washed in cool mountain spring water. And now on the next number I call, your eyes will be open and you'll be fully aware. Five, eyes open, fully aware, take a deep breath, fill up your lungs and stretch. Now if you wish to return to sleep, if you're playing this in the evening, simply turn off the equipment, go back to bed, and in two or three minutes you'll be back to sleep.

If you're not going to sleep, you'll go about your day feeling wonderfully refreshed.

