|0.00|> This is tape 102, side B.<|3.88|><|3.88|> You will use this tape for seven days.<|7.88|><|7.88|> You'll also begin to use tape 103, side B, along with this tape,<|14.58|><|14.58|> and along with the continuing use of tape 103, side A.<|19.50|><|19.50|> You would have started on that tape about four days ago.<|28.38|><|28.38|> Now get into a completely comfortable position. Pick out a spot in front of you and stare at that spot without moving a muscle or saying a word. Take a deep breath, fill up your lungs. Hold it. Exhale slowly.

Let go now. And now a second deep breath. Hold it. Let it all out now. Let go now. And now a third deep breath. Fill up your lungs. Hold it. Exhale slowly. Let go now.

And now just let your eyelids close down. and relax every nerve and muscle in your body. Just breathe easily and gently. Mentally take yourself now to your favorite tree. Settle into your cloud-like lounge chair and push your transport button and move to the top of the mountain now as I count from eight down to zero. You'll relax more and more with each number that I count. Ready now? to move down the mountain, floating and drifting gently and easily. On down the mountain. Seven, on down the mountain, drifting slowly and easily, calmly, gently floating. Five, down, down, deeper You're halfway down now. You feel so calm, so easy and relaxed.

When we get to the bottom of the mountain, and I say zero, I'll also say gently sleep. And you'll go deeper and deeper into total relaxation. Three, going down, deeper and deeper into drowsy, lazy slump. Two, nearing the bottom now, all your cares and worries have just faded away. You just go farther and deeper into relaxation with each easy breath that you hear, you go deeper. One. Almost down now. Zero. Gently sleep. Move into that level of profound relaxation as you settle at the bottom of the mountain. We're going to count from 100 downward.

By the time you reach 95, the numbers will be gone. You will make them fade and go from your mind. 100, 99 fading. See them fade. 98, they're going, fading, 97, fading, make them go, 96, turn them loose, you don't want 90, 95, they're faded and gone. Make them go, turn them loose, you don't want them. Gone. 90. Gently sleep now.

Just relax and listen to my voice. As you go deeper in total relaxation, you're now in contact with the center of creative intelligence within you. You have the ability and confidence within yourself to be whatever you wish to be and to accomplish anything you wish to accomplish. You can achieve any goal which you've chosen for yourself. This is the method for achieving those goals. You're a special person, a perfect entity. You love yourself, you like yourself, and you respect yourself. Others love and respect you, and you love and respect others.

You deserve all the things which you desire, and your wishes are being fulfilled at this very moment. You like yourself and you love yourself, and you want to make some changes in yourself. You have a burning desire to reduce the size and shape of your body. This method causes you to make those desired changes. You're eager to do the necessary things to reach your goal as quickly as possible. And you succeed. You now give your body permission to reduce its size and shape. Go now and check your gauges and switches and make sure they're set properly.

Now bring into your mind a room with full-length mirrors all around. You love this imaginary room. You're always perfect in this room. Go now into the special room and see yourself. See yourself as you know you're going to appear when you've achieved your goals. You always like what you see in this room. You're attractive and you enjoy your appearance. You enjoy spending this few moments with yourself. Only positive loving and warm feelings exist in this room. Now watch yourself from every angle. See that you are slim. See that your measurements are becoming exactly what you want them to be.

You're thrilled as you watch yourself. Your movements are totally confident. You know your appearance causes others to appreciate you and to respect you. You're confident in every situation in which you find yourself. As your body is reduced and reshaped, your confidence and sense of well-being is steadily increasing. You know that you will always be what you desire to be. You're going to follow every step of this program. You're eager to follow every step of this program to achieve your goal. See that you're wearing beautiful clothes. See that the fit is perfect. See your body exactly as you always dreamed it would be.

You love choosing and wearing beautiful things. Even inexpensive things look wonderful on your body. You feel wonderfully good about yourself. You have a sense of inner excitement and accomplishment that you never dreamed you'd have as you realize what a marvelous accomplishment you are achieving. You bring to your mind this vision of yourself as you wish to appear dozens of times throughout each and every day. You call it into your mind over and over. The vision has become the real you.

Success is yours. You know success is yours. You are so eager to participate in this program. Nothing can keep you from reaching your beautiful self. You've started a list of all the wonderful things that will be a result of your reaching your goal. Slim attractiveness. More and more things come into your mind that will be positive and wonderful as you move surely and rapidly to your goal. All those positive things on your list are also yours.

You know your reasons to reduce and improve your appearance. It causes you to have a good opinion of yourself. It causes others to have a good opinion of you. It's a great positive benefit to you in all areas of your life, social, personal, and business. You want to do well on this program, so you're eager to follow all the instructions. You know now that your subconscious mind is reprogramming, and you do everything required to ensure that it receives all the positive input and data necessary to program properly. For these seven days you listen to this tape as many times each day as possible. You're also listening to tape 103A and 103B. You've taken all your measurements on the first day of hearing this tape. You've also put your weight scales away out of the reach of temptation. You don't need them anymore. Your weight no longer is of any importance to you. You know that you're attaining your goals. Your body becomes the exact size and shape you choose. You constantly instruct your subconscious mind to achieve those measurement goals.

You repeat those instructions and picture the vision of yourself as you wish to be over and over, every day. You're becoming your ideal size and shape at this very moment. Your subconscious mind is re-evaluating what it instructs you to eat. Therefore, you wish to eat only those things which cause you to move in the direction of the smaller, perfect you. You enjoy only breads and pastas made with nutritious whole grains. You only desire very small portions of those foods. A very small quantity satisfies you fully. And after only a few bites, you feel full in the stomach. You feel your stomach and abdomen getting smaller and smaller. It's shrinking and shrinking as your appetite is completely satisfied.

Very small amounts of food. You have no desire for gooey starches or desserts. You note now that rich desserts do not even appeal to you. In fact, you are beginning to notice that even when you simply think of eating them, you find you don't want them. You know that you're not going to eat them while you're on this program, and you feel good about it. You don't want to eat rich, high-calorie foods. You even feel quite nauseated at the thought of having to eat them. Yes, you find you simply don't want to put them into your mouth.

They're distasteful. You're beginning to find them repulsive. You don't like alcoholic beverages. You find even the thought of having to drink them is unappetizing and nauseating to you. You want to take into your body only good things that will move you rapidly and directly to your goal. Picture that goal image right now. You're moving toward it. You find it easy to leave all the fattening substances out of your diet. You're happy and relieved that your desires are only for things that move you forward to reach your goal. And you reach it rapidly and easily. For these first two weeks, it's so easy for you to eat only nutritious foods. You're satisfied with small quantities of everything you eat.

You eat only when you're physiologically hungry and need nourishment. You no longer wish to eat simply because you're tense or stressed. Instead, when you feel tense and stressed, you feel an urge to take a little walk, do a little exercise, or maybe do something with your favorite hobby. You know that your desires to eat when frustrated or unhappy comes from your own inner longing to go back to a time when you were secured, most happy. That was when you were an infant, and whoever cared for you would hold you securely, and you were warm and cuddled.

Then you were fed, and your tummy felt warm and full, and you knew you were loved and wanted. But you know you can't be an infant any longer. You have to put off the things of childhood as you get older. It's Mother Nature who whispers softly in your ear that if you eat, you will feel better. Oh, she doesn't whisper very loud. She just reminds you of how you felt when you were that little baby long ago, and your tummy felt full and warm and secure. But you know overeating solves nothing. And any comfort you might receive from a moment of overeating will only result in negative feelings.

Overweight, in the end, causes you self-dislike. You have a method to find that warm feeling without overeating. You know that you can resolve any problem experience and be free of the damaging influence forever. You face those problems of the past and you know how to solve them. You now see what causes you to respond to things as you do and why you've chosen in the past to overeat. You know what caused yourself to become out of shape. You now know that little voice of Mother Nature whispering in your ear is actually your own subconscious mind searching for something in its memory banks that stops that feeling of discomfort.

From now on, when you have this eat feeling, you immediately desire to take a walk, work work on your hobbies or do something, but not eat. You know that as you reflect back on your experiences, there always was a special feeling that caused you to eat at the wrong time, and the wrong thing, and too much. You deserve good things and you do good things for yourself. You begin now to put proper responses in your memory banks. And your subconscious mind now begins to use the proper new data. Your figure is becoming perfectly suited to your body structure and to your height. You'll be exactly the shape you have chosen for yourself. You'll wear the size clothing most perfect for you.

The task is easy for you to accomplish. Very small portions of good food satisfy you. You always sit down when you eat. You really taste every bite of food you place in your mouth. You're enjoying a new tasting habit because you slowly chew every bite and actually taste the food. You chew every bite maybe 10 to 20 times. You put your knife and fork and spoon down on your plate between each bite. You drink a lot of water. You drink at least one full glass of water before each time you eat. You only eat foods you really, really enjoy the flavor of.

You never put anything in your mouth which you don't really desire. You're enjoying the taste of food more than you ever have in your life. You're completely satisfied with small quantities of food. You look forward to the next phase of this program with eagerness. You're eager to experience the seven days of restricted intake so that you can train your subconscious mind as to what you can eat in order for you to reach your wonderful goals in the best and fastest possible way. You can hardly wait to move on to the next phase of this program.

You're feeling wonderful and you're excited and eager. You feel your body changing and shrinking. Your muscles are getting strong and shapely. Your skin is becoming smooth and clear. You desire to take walks, so you take short, easy walks every day. And every day you find you want to walk a little farther. Every day you have a stronger desire for just a little more exercise. You feel full of energy as you are becoming steadily more fit and more shapely.

You're already feeling physically improved at this very moment. Sweets are unpleasant to you. You don't want them even near you. You don't want any desserts or fattening, starchy foods. But you do enjoy small amounts of good, nutritious foods. Your body thanks you for those foods, and these three small meals a day make you feel satisfied and full. Full. Alcoholic drinks are not getting unpleasant to you, so you don't drink alcohol at all. You're more thirsty than before, and you do enjoy drinking a lot of clean, fresh water.

Water satisfies your appetite, and it satisfies your thirst better than anything else available. So you drink at least one full glass of water before each meal, and lots of times you want two glasses of water before you eat. You drink lots of water and beverages with no calories along with your food. But you always want at least one glass of water before you begin to eat. You feel full after eating only small amounts of food. You can only eat small amounts of food. After eating a small amount of food, you have a stuffed feeling in your stomach, as if you've just eaten a large holiday meal.

Everything you put into your mouth causes you to turn your excess fat into energy and good health. The excess fat is melting away. Inch by inch it is just melting away from your body. At this very moment it's melting away and being flushed from your body. You pause many times a day and realize that the excess fat is dissolving at that very moment. All over your body, from your head to your toes, you are getting smaller and smaller. You are achieving your goals with every moment that passes. Picture your new self this moment. You're becoming that self.

Feel your muscles as they firm and tighten, your skin shrinking to fit every new muscle curve. Each day you move rapidly and eagerly toward that goal. You want only very small quantities of good nutritious food. So you eat only small quantities, completely satisfy your hunger. You're losing inches in a steady and easy process. You're constantly moving toward your desired goal. Small meals make you feel full and satisfied all day long. Your body thrives on your new eating habits. You know your body is moving toward its new measurements.

Every day you're a more lovable, interesting, and happy person. You feel good about yourself. You're able to completely control your eating habits. You choose only those foods which cause your body fat to melt away and let your body move toward its goal measurements. You're eager to move into the next phase of this program. You're eager to restrict your food intake to 500 calories a day for a week. You're eager to train your subconscious mind so that it programs caloric values and evaluates and regulates your body needs. You're feeling so good physically and mentally that you know it's comfortable and easy to follow the necessary steps to reach your goal.

You have confidence in your abilities. You're a worthy, intelligent person and you have control over your activities. You're now directing your life and your body shape. You're the boss and your body is following your instructions. You want only small portions of food and you're completely satisfied with them. You're moving toward your goal beautifully and steadily and you look forward to moving ahead with eagerness and pleasure and you look forward to that week of 500 calories because you know you're moving steadily and rapidly and easily now. And you want to participate. Now I'm going to count from one to five.

And you'll return to your full awareness. But first I want you to mentally go to your control panel and check your gauges and make sure they're set properly. When I reach the number five, you'll be fully aware, fully alert and feeling wonderful in every way. One, slowly, easily, calmly moving towards your full awareness once again. Two, every nerve and muscle in your body is completely relaxed, easy and comfortable. You feel wonderful. Three, from head to toe you feel perfect in every way.

Mentally perfect, physically perfect, invigorated, rejuvenated. Four, your eyes begin to feel sparkling, clear, brilliant, bright. As if you bathed them in cool, clear spring mountain water. And now the next number your eyes will be open, you'll be fully aware. Five. Eyes open. Fully alert. Take a deep breath and fill up your lungs. And stretch.

