Smoking Cessation Let’s begin by relaxing your entire body beginning with your feet. Let your toes relax... and now your feet. Feel relaxation spreading up into your ankles and through your calves. Now let your knees relax, and as you continue to breathe, feel your thighs and hips relax. Feel as though there is a soft warm blanket of relaxation that is being pulled up over your body, just let it happen. Now feel that wonderful sensation of relaxation move into your pelvis and through your abdomen. Take in another very deep breath and as you exhale your chest relaxes. Your body is now feeling so calm and easy, just letting go of any stress you may be carrying with you and giving away all of your worries. Now actually see the relaxation move up through your back from your tail bone all the way up to your shoulders. Your entire back now becomes soft and easy. Your back feels so completely relaxed now, better and better with each breath. Now let your shoulders and your neck relax, feel them become soft as all tensions just fall away. Now let your jaw relax, just let it hang easily. Now your face relaxes, your cheeks, mouth, nose, and eyes. Your forehead relaxes and all the tension from your entire body is gone. Let all your cares float away on your breath. Now take in three slow deep even breaths, each breath deeper than the last. Now notice your breath as it enters your body, the coolness as it enters and the warmth as it leaves you. Feel the strength of your breath and the calm it brings you. Just let your body begin to slow down and drift as I speak. Now that you are so completely relaxed let’s use your wonderful vivid imagination to take you to a place of peace and quiet. Imagine that you are standing near the ocean on a dune that overlooks the water. The sky is clear and the air is crisp and clean. It is a beautiful summer day and the sun is shining brightly in a clear sky. Take in a deep breath and feel how wonderful this air feels, clean and pure. It is a beautiful day and you are alone here in this quiet place. In front of you there is a wooden stairway that leads down to the sandy beach and the waters edge. Let’s walk down this stairway together. I will count from 10 to 1 and with each step we take down together you will become more and more relaxed. When you reach the bottom of the stairs, you will feel more relaxed than you have ever been before. Let’s begin, walk to the stairs and begin stepping down as I count, 10, 9 more relaxed, 8 deeper down, 7 just letting go, 6, 5 more relaxed 4 everything feels so good now, 3, 2 and finally 1. You are now completely relaxed and standing at the bottom of the stairs with the sand beneath your feet. See yourself in this beautiful place, everything is clean and natural. The water is a beautiful turquoise blue and sand is soft and white. It is the most pristine beach you have ever seen, the sand is so clean and soft under your feet. You see a sand dollar lying near your foot and you are struck by how white and perfect it looks to you. You are suddenly more aware of how you feel in this beautiful place, pure and strong, and very sure of yourself. Every breath that you take in makes you feel so much better. Your body loves taking in this fresh crisp air. You feel healthier and more alive than you have ever felt in your life. You have left all of your old bad habits behind. You are a person who is in control of your health and your body. You are now completely able to see how important you are and you make yourself a priority from this day forward. You will be focused on doing whatever it takes to be the healthiest person you can be. You are a non-smoker. Your body is clean and pure just like the sands of the beach where you stand right now. You have let go of the past, and you are strong and able to avoid situations that may pull you toward old habits. Every clean, fresh breath that you take will now be a reminder of how good it feels to have healthy, clean lungs and a healthy body. Just let yourself relax even more right now... just enjoy this moment and let it become a part of you. See yourself standing by the waters edge and just take in all the beauty of this moment. You are so relaxed in this place and you feel more alive with every breath. This is a place that is yours, a place you can come to anytime you would like. You can simply take in a few very deep breaths, close your eyes and come to this place. You can move through anything, any stress any worries, or any situation that may pull you back toward old habits of the past. Right now in your mind, think of all the reasons you need to create a new identity as a non-smoker. Think of all the people that you love that need you...Think of all the activities you can now do as a non-smoker with ease and confidence. Think about how healthy you will become...even picture yourself healthier...in control...stronger...more energetic. Now know that as your mind changes and develops your new healthy identity, your body is beginning to change as well. You will start to crave more fruits - especially citrus fruits that your body will need to stave off sugar cravings. As you become clean and healthy, your diet will now reflect your health and you will crave even more fruits and vegetables, foods that are high in nutrition, and foods that satisfy all your needs. You are also noticing that you are eating less and drinking more water. This water flushes all the toxins out of your system completely until there is no sign of your old habit. You are taking care of yourself during this journey. Taking time to read a good book, get a massage, exercise more, try meditation or yoga...anything that will make you feel relaxed and happy....You are strong and you are in control. You are committed to being a non-smoker and nothing will change that for you now. Letting go of old habits is easier with each day that passes and you see yourself in an entirely new light. You are now noticing that your skin looks more youthful and you have a healthy glow. Every cell in your body is healing and you have new found energy for exercise and activity. You are so proud of your success, and you are becoming an inspiration to others. You are now a shining example to others struggling to become healthy and free of cigarettes. This new strong you will never go back. You are only looking forward to a bright healthy future. Take in another very deep breath of this fresh clean air and know that you are strong and your body is healthy. You can do anything you put your mind to and you will succeed. In a moment I will count from 1 to 5 and at the count of 5 you will open your eyes feeling completely rested and rejuvenated. 1, 2 more awake and alert, 3 more aware of the room around you, 4 eyes open now and 5 fully alert awake now.