Just allow yourself to get into a comfortable position
A place where you can simply relax
And let go. 
A place where you can easily hear my voice. 
You can look at the spiral for as long as you would like…
But if your eyes start to feel heavy
And tired. 
Simply allow them to close. 
And take a moment to focus on your breathing
Allow yourself to breathe 
Deeply and slowly
But comfortably
Whatever is the most comfortable for you. 
Just feel the air slowly filling your lungs
Stretching out the muscle in your chest
And then let yourself exhale
Long and slow
Feel your muscles loosen
Your shoulders drop 
And just relax
Deeper and deeper. 
Into my words
Every word you hear will only help to let yourself relax
Deeper and deeper
Feeling your body sinking into whatever you're sitting on. 
And just letting go of the outside world
Allow any sounds you might hear
To just remind you that you are safe
And relaxed
But allow them to slip into the back of your mind
Let the world around you fade away
Little by little
Deeper and deeper
And just take some time for yourself
Here… now. 
And I want you imagine
In your mind. 
A bubble slowly forming in front of you. 
Just imagine seeing it. 
Just floating there in front of you
You can see how the light shines across it. 
Giving that rainbow effect as it refracts
Softly and easily off of the bubble. 
And as you focus notice how peaceful
And calm the bubble is. 
Nothing affects it. 
Nothing bothers it. 
It’s a place of perfect peace. 
And allow that bubble grow
Gently and easily with each breath you take. 
Getting bigger and bigger
As you sink deeper, and deeper
Down into trance. 
The deeper you go, the larger the bubble will become. 
And the larger the bubble becomes 
The deeper you will find yourself sinking
Breathing easily and gently 
Listening to the sound of my voice
And just letting go
Deeper and deeper
Watching the bubble growing larger
And larger in front of you. 
Watching it grow in size to be several feet across
And still growing 
Taking you deeper and deeper 
The larger it grows
But not matter how big it gets
The bubble is still perfectly peaceful
Perfectly calm. 
…
Soon the bubble is bigger than you are
Easily big enough for you step inside
And have room to spare. 
In your mind… 
Simply reach out and touch the bubble…
Notice as you do that it softly moves along your skin
Letting your fingers
And your hand
Slowly slide inside. 
And as you pull back 
The bubble simply slides off your skin
And remains 
Floating in front of you
Perfectly calm. 
When you are ready
I want you to allow yourself
To step into the bubble. 
Just feel yourself walking forward
In your mind
And letting the bubble slide along your body completely
It has a gentle 
Soothing feeling as it washes over your skin
Over your face
Through your hair
And over your body
Until you find yourself inside the bubble
The air is comfortable
And easy to breathe
But the most noticeable part of the bubble
Is that it is perfectly peaceful in here
It’s just you…. And my voice
The hum of the video 
And nothing else
Completely calm
Completely relaxed. 
And as you simply float
Softly inside of this bubble
This bubble of perfect peace
Notice how calm 
And relaxed your mind starts to become
Any thoughts that seem to pop up…
Just seem to drift away
Outside of the bubble
Don’t worry, they will be there… later… 
When you are done here. 
But for now…
Just let any thoughts that might arise
Simply slide out of the bubble. 
So you can have a moment of perfect peace
Of calm
… 
…
And as you allow yourself to be calm
I want you to think about something…
That makes you happy. 
It doesn’t matter what it is. 
Just anything that makes you smile. 
And I want you to be aware of what you feel…
When you think about something that makes you happy. 
Notice how your body reacts
How you can… feel the happiness, inside your body. 
It usually has a place that it starts….
It could be in the sides of your mouth. 
As your lips curl into a tiny smile
Or deep in your chest, as your heart seems to beat just a bit easier. 
There is no wrong answer
Simply become aware of where you feel the happiness first
… 
…
And now that you have a rough idea, of where it begins
I want you to think of your favorite movie…
The movie that always cheers you up no matter what… 
And notice how the happiness in your body and your mind
Starts to grow
And move through your body
Be aware of where it travels
And how it grows
You may find yourself giggling
Or laughing just a bit
There may be a tingle that moves through your body
As you focus on the things that make you happy
And where they start
And where they move
It’s ok to laugh
It’s ok to giggle
This will only help you to relax even more deeply
And let go
Making it easier and easier
To focus on the things that make you happy
And where you feel them in your body
And your mind. 
…
I want you to think about your favorite song
The song that you can’t help but dance too, just a little bit. 
Tapping your foot and swinging your hips, even just a little. 
And notice how the happiness moves even deeper into your body
How it starts to spread. 
You can even, if you want… see the happiness in your body. 
You may notice it has a color, a texture. 
It’s ok if you don’t see it, not everyone can, and that's fine. 
But if you do. Just watch as it spreads, and how it moves through your body. 
…
Now imagine the person that always makes you smile
It can be someone you know personally
Or someone you see on tv, 
Or even a fictional character in a movie, a book, or a game.
And notice how the feeling of happiness moves through your body
Become aware of the sensation. 
Is it warm?
Is it light. 
Or is it simply a feeling of relaxation
Of peace
There is no wrong answer. 
Only the answer that is right… for you. 
…
And notice how much easier your breathing is. 
How much more relaxed your muscles are. 
And just start to think of more… and more things
That make you happy. 
Your favorite animal. 
The infectious laugh of a good friend
Or a small child. 
The feeling of a warm, home cooked meal
And the simple pleasure of crawling into bed. 
Or sitting under the relaxing waters, of a warm shower. 
Allow your mind to simply fill
With things that make you happy. 
It doesn’t matter what they are. 
Only that they make you happy. 
Let the images, and sounds over lap in your mind
And feel how your body reacts. 
Feel, and if you can, see the happiness
Moving through your body
Feel it moving into every single part of your body
And your mind. 
…
It’s ok if you let some images go, and replace them with others
Or you can try to see just how many images, how many things that make you happy
You can focus on at one time. 
The most I can do is five… 
Do you think you can do that many?
Maybe even more?
Or is it a goal that you can strive for…
It’s all up to you…
Just have fun with the images, and the feelings in your mind. 
And as you think and feel… 
All the things that make you happy. 
I want you to touch your thumb… and your middle finger together…
On either hand, or both. 
And whisper to yourself. 
…
I am happy
…
Just feel how relaxed
And calm you are… 
And touch your fingers together again and whisper
…
I am happy
…
Every time you do this… 
From now on…
You’ll feel the bubble forming around you… 
And all the stresses of the world being pushed away
Just for a bit. 
You’ll create a special place for yourself… 
In your mind… 
And you’ll allow all the things that make you happy 
To flood into your mind
And you’ll feel the happiness
Starting in wherever it starts for you…
And then slowly moving through your body
Little by little
Until you are completely relaxed and free. 
Calm and peaceful 
Focusing on the things that matter most..
The things that make you… happy. 
…
And think about those things on your mind now… 
And pick the one that you are thinking off that makes you the happiest
And let the image… the sounds. The feelings of that one thing
Become larger and more clear in your mind. 
Feel how your body reacts
How you relax
And press your thumb and middle finger together again
And whisper to yourself
…
I am happy
…
And allow yourself to feel just how good this feels. 
…
Just how peaceful it makes you. 
…
You should try and take a few moments every day…
To just sit someplace peaceful 
And quite. 
Close your eyes
And touch your middle finger and your thumb together
And whisper to yourself
…
I am happy
…
And just let the bubble form around you
And spend a few moments a day…
Simply thinking about the things that make you happy. 
The things that make you relaxed and calm
The things you enjoy, whatever or whomever they may be. 
…
This may take a little practice…
And it’s perfectly ok to use this video again and again
Whenever you may need, or want too. 
Being able to shut out the world for just a while is a skill 
A skill that can take time to master
This video will alway be here to help you with that. 
…
For now thought…
Just focus on the images in your mind that make you happy…
Pick something that is very recent that made you happy
And then pick something from way back in your memory
Try to find the first memory you have… of being happy. 
And then see how many you can find in between. 
And just allow yourself to keep picking out things tha tmake you happy
Again and again 
For as long as you’d like. 
And when you want to wake up. 
All you have to do is take a deep breathe
And let the bubble fade away. 
You can have it shrink back down
And store it safely in your mind
Or you can have it pop, big and dramatically
You can always create another, and another. 
As many as you need
As many as you want. 
But for now
Just let yourself enjoy this feeling
And focus on being happy
And relaxed
And calm
Until your ready to wake up. 
…
…
…
[very light] I am happy…
…
…
…