This is tape 104, side A, of the Body Image Development Program. You'll begin using this tape on the 22nd day of the program. You'll use it for seven days. This is your fourth week. During these seven days, you'll be limiting your calories to 500 calories a day. Now, you can use any type of diet plan which you want to. Maybe you'll find a liquid diet drink perfectly suitable for this week. You're going to have to, however, count calories accurately and that means weighing and or measuring your food intake. And be very careful of those quantities.

You're training your mind to recognize what a portion size is as related to the number of calories in that size portion. You also should be walking on a regular basis now, and each of your walking sessions should be steadily increasing a little bit, both in distance and in time. And I might remind you that it will be very helpful to frequently review the discussion tapes 100A and 101, both sides. They'll provide you with a lot of motivation and questions that come up during the program itself. I think there will be a lot of answers to those questions. So please go back and review those from time to time. You're also not only welcome but I would urge you to go back and use your regression and analysis tape and either side or both sides of 102.

Anything that gives you more motivation and more programming. But now I want you to get into a perfectly comfortable position. Just sit back and relax as much as you can. 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. Hold it. Exhale slowly. Let go now. And now a third deep breath. Hold it. Exhale slowly. Let go now. And now just let every nerve and muscle in your body go loose and limp.

Relax completely. And let your eyelids close down. Leave your eyelids closed down until such time as I tell you to open them. And with each easy breath that you take, with each sound that you hear, you'll only go deeper and deeper into total comfortable relaxation. All your cares and worries are just drifting away now as you breathe easily and relax. Picture in your mind now the perfect image of you, your goal image. See yourself as you are becoming. See yourself moving now through your meadow. Hear the birds, smell the flowers.

Moving down the path now and on over to your favorite tree. And there's your favorite cloud-like chair. Settle into your chair now. Walk on over and settle into your chair comfortably. Just sink down into that cloud-like softness. Push your transport button and gently move You're to the top of the mountain now, settling down comfortably on the very top, and spread out before you appears to be the entire of the universe. You can see in every direction, as far as the eye can see. You can look down on your meadow, on your trees, on the flowers. There's just patches of color now. Off in the distance, you see a rainbow forming in the sky with all the beautiful, vibrant colors.

They just seem to sparkle there. Now you're going to push your transport button again and move out from the top of the mountain because we're going to go to the bottom of the mountain and with each number I say as I count from 8 down to 0. You'll go deeper and deeper into total relaxation. Push your button now and move out from the mountain. We're ready to start down now. 8. Beginning to gently move down now.

Moving, floating, gently down. Seven. Every nerve and muscle in your body is going loose and limp. You feel so laid and relaxed. Six. Floating on down now. Deeper and deeper into drowsy relaxation. Five, you're drifting and floating almost halfway down now. Calm and serene. Relaxing.

All your cares and worries are just fading away. Four, you're halfway down now. And just gently rest. Look around and see that you're halfway down. Feel that wave of relaxation wash over your body as you just sink into your chair comfortably and easily. When I reach zero, I'll say gently sleep. You will feel an intense wave of relaxation sweep over your body from head to toe and you'll go deeper and deeper You can begin to hear the birds more easily now.

You can faintly hear the trickling brook as you move closer to the meadow. One, deeper and deeper into relaxation. Almost down now. settling into the middle ground and just relaxing and breathe easily with each easy breath that you take you go deeper and deeper zero, gently sleep sleep, feel that wave of relaxation wash over your body and just let every nerve and muscle go and you just continue to go deeper and deeper into relaxation, you're realizing that you're a growing and maturing personality.

You're now in touch with your center of creative intelligence, which knows exactly what to do and how to do it in every given circumstance. You're becoming aware of your abilities, talents, and strengths. As you look inside yourself, you recognize that you are, you exist, and you're truly a marvelous and wonderful creation. And you love yourself and you appreciate yourself. You have a deep sense of self-confidence in your ability to accomplish the goal you have chosen for yourself. You know you'll achieve the body image you've chosen for yourself. You're undergoing the changes at this very moment. You believe in yourself. You have the ability to follow totally and comprehensively.

You can attain any desire which 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. You're now moving steadily and rapidly toward your measurement goals. You picture in your mind constantly the body image as you'll appear when you reach your goal. This image remains in your inner eye continually.

You are becoming that person. You mentally visit your image room many, many times a day where you see yourself as that person you're becoming. You like yourself and you recognize yourself as that image. You check your gauges and control panel frequently, make sure those switches are in the proper position. You're aware of the reasons you want to become 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. This makes you feel good and warmly responsive to them.

You know that being slim and attractive is a great benefit to you in your personal, social, and business life. So you do everything as outlined in this program to ensure steady movement in the direction of your goal. Now in order to move rapidly and steadily on toward that goal, you're consuming only 500 calories per day during this seven-day period. You do this in order to allow yourself to evaluate the measurement of calories. You know that you must know how many calories are necessary in order to ensure movement toward your goal image.

You measure your calorie intake very, very carefully and very, very accurately. You're learning the value of a measure of heat, which we call a calorie. Your subconscious mind is programming the quantity of calories necessary to ensure your movement steadily onward towards your goal measurement. You're reducing a full clothing size every two to four weeks now. You see your body getting smaller all over your body. From your head to your toe, you're a special person and you enjoy being good to yourself. And retraining your subconscious mind to make your body smaller is being good to yourself. Your mind and your body appreciate your efforts and are rewarding you by moving you directly and rapidly towards your goal.

You're happy to consume 500 calories each day and you enjoy every bite of food you eat. You feel totally satisfied and full after consuming your recommended number of calories each day. Taken in three meals a day, you feel full and satisfied. You measure your caloric intake carefully because you care for yourself and you enjoy learning about nutrition and calories. You drink at least a full glass of water before you consume any food. You drink water or other low-caloric beverages with your meals. You always sit down to consume your food.

You never stand up while eating. You eat very slowly and chew your food thoroughly. If you're on a liquid diet, you drink slowly and enjoy the flavor of every mouthful. You eat only very small quantities of food in order to keep within the limit of 500 calories each day during the seven-day period. You enjoy every one of the 500 calories you consume. You find that 500 calories completely satisfies you, and you feel full and content.

You can now feel your body shrinking in size at this very moment, as that excess fat is being melted away from your body. smaller all over and your muscles are getting firm and your skin is getting tight and shrinking to fit your body and it's becoming clear and smooth. You're feeling more physically fit each and every day. You take walks now and your walks are getting a little longer each day and you feel wonderfully good all over. You have pride in yourself and you should feel that pride. You are a worthwhile, marvelous person. You're friendly with everyone you meet and friendship comes back to you. Your body is shrinking rapidly now as you consume only 500 calories each day. Your body is reshaping and adjusting more and more rapidly with each day that passes.

Time seems to be moving quickly along as you feel the marvelous difference happening in your body. You remain on the program and follow the instructions because you have a burning desire to move onward to your measurement goals. You're filled with renewed energy each and every day. You feel more energetic. You wake up more eager to begin your day and participate in life around you. The solutions to your problems as they appeared in the past are becoming more and more visible to you and you're acting on those solutions. Now any time you feel you must consume more than your allotted calories, take a deep breath, hold it and say to yourself satisfied, exhale slowly and you immediately feel comfortable and satisfied. When you're eating and yet you still feel as if you want more, take a deep breath, hold it, say to yourself, full, exhale slowly and you immediately feel full in your stomach. Do this one or more times in a row until that full comfortable feeling settles in your stomach.

Yes, you're feeling wonderfully good about yourself. You're precious and lovable and you're becoming attractive and confident in every way. Every morning you get up with a feeling of more energy than the day before. You feel an eagerness to accomplish things in your life. And you're having more and more of a desire to increase your exercise. And you're enjoying your walking more and more every day. Everything you eat only turns into energy and vitality. Whatever you eat only causes you to move on steadily toward your goal. You enjoy staying on this program. You constantly feel the positive changes taking place in your body and you love the feeling of exhilaration that it gives you.

You forgive everyone for any wrong or hurt they might have given you in the past. The past is over and gone and you take action now in your present to become what you want to be. You know what it is you want to become and you know how to achieve that goal. You are achieving that goal in a steady, easy, rapid manner. 500 calories a day are fully satisfying to you. In fact, you're pleased at how much larger a quantity of food you can eat than you had thought. 500 calories worth of food is quite a large amount when using the proper foods, and you're quite full and satisfied. You're happy and relieved to consume only 5,500 calories each day this week. Because a week is really a short period of time and you'll increase your caloric intake during the upcoming week.

You eat only when you're actually in need of nourishment. You eat and only want food items that are good for your body. You always sit down when you eat. You enjoy more and more drinking quite a bit of water. You find it cool and refreshing and you begin to like the taste more and more each time you have a glass of water. You find yourself much more thirsty than you formerly were and water satisfies that thirst. Your stomach is getting smaller and smaller. With every day that passes, it desires less and less quantity of food. You remember the stuffy feeling you felt after those big holiday dinners, and sometimes you have that same stuffy feeling when you eat your meals. You find small portions of food give you that feeling.

Your stomach is much smaller now and will only hold a small amount of food comfortably. Your muscles are continually becoming tight and firm. You feel them tightening. Your skin is shrinking to fit your smaller body size. You always lay your eating utensils down between bites and you set your cup down between swallows. And you think only of the food which is in your mouth at a given time, so that you can taste each bite. You take small bites each time and you chew slowly and thoroughly. You enjoy your food. You find sweets are unpleasant to you. They remind you of a bowl full of granulated sugar, maybe with honey poured all over it. Alcohol tastes extremely unpleasant to you. It burns your mouth and the taste is terrible.

Even the smell of liquor has become unpleasant to you. You're exercising more. You take at least one short walk every day and you look forward to your walks with eagerness. You're feeling so much better with each passing day and after you walk you feel invigorated, full of energy and eager to move on with your activities. You're feeling so good about yourself. You find yourself smiling more often. And as you walk, you walk with a spring in your step and you're friendly. You feel friendship oozing out of you.

To each person you meet along the way and each person you think about. Other people are noticing how you're changing, how much more attractive you are becoming. And this warmth in your personality. You hold your goal image in your mind constantly. You're rushing toward that goal at this very moment. You check your control panel switches often, throughout each and every day. Take a moment and check them now. Next week, which will be your fifth week, you will increase your caloric intake to a minimum of 1,000 calories.

Get ready to do that. You must increase your caloric intake to 1,000 calories beginning next week after this seventh day. I'm letting that soak in because you must increase it no matter how well you're doing on five hundred calories a day you must increase it so that your subconscious mind does not register starvation to you. It needs to evaluate the difference in the caloric level to keep moving you directly toward your goal. And now I'm going to count from one up to five. When I reach five, you're going to be fully aware, your eyes will be open, you will have renewed energy all over your body. All right, one, slowly, easily, calmly, you're coming to your full awareness once again. Two, every nerve and muscle in your body is calm, easy, relaxed, loosened limbs. You feel wonderful in every way. Three, from head to toe you feel perfect in every way, mentally perfect, emotionally perfect, calm and serene. Four, your eyes will be open you'll be fully aware feeling wonderfully invigorated and full of energy. Five eyes open, take a deep breath, fully alert, full of energy and Stretch those muscles.

Feel that renewal. Now just relax for a few minutes before you go about your daily tasks. Or if it's bedtime and you wish to return to sleep, simply turn off the equipment and return to bed. Return to sleep in two to three minutes and wake up tomorrow morning feeling wonderfully renewed and full of energy and eagerness to go about your day.

