This exercise is a simple, effective way to improve your self image. Follow this script before bed and you’ll be on your way to falling asleep in a joyful state of mind.

Let’s begin.

First, sit or lie down in a comfortable position. Consider your thoughts and how your body feels right now.

We’re going to inhale through the nose, and exhale through the mouth.

Again. Inhale….exhale. As you exhale, relax.

Inhale calmly… and as you exhale, just let go of all the stress in your body.

Good. Keep breathing, calmly and peacefully, and just relax.

Where are you tense? Think about these areas, and every time you inhale and exhale, imagine your body is becoming more and more relaxed.

Envision how relaxation feels … gentle…. peaceful . warm . open .and happy. Nourish that beautiful feeling let it grow.

Consider where you feel tense, and the relaxation will soften those tight muscles. Continue to let that feeling of serenity expand and spread a sense of peacefulness through your body.

Inhale relaxation …exhale tension

Inhale serenity … exhale tension

Continue this slow breathing, and bask in the serenity with every breath. The more you breathe in and out .the more relaxed you become. You’re at ease. You feel peaceful.

Next, visualize a setting that inspires true happiness and relaxation. It can be imaginary, or it can be real. It just needs to a setting that is special to you a setting that inspires joyful thoughts.

What do you hear? ….. See? …. Smell? How does this place make you feel physically? Lose your thoughts in all the comforting sights, sounds and smells of this joyous place. You feel carefree, completely at ease, serene and protected. So let’s stay here for a while.

As you relax in this beautiful setting, we’ll work on developing a healthy self image.

Pretend the following statements are true. Repeat each statement with a sense of sincerity:

I appreciate who I am.

I love myself.

I value all the gifts I bring to the world.

We all have something wonderful to offer. I have something wonderful to offer.

I have earned the right to relax.

I have earned the right to be happy.

I appreciate the good things in my life, and this joyful feeling. 

As I make these statements, I believe they are true, and I love how confident and strong and calm I feel right now.

At times when I don’t feel confident, and when I feel downtrodden and worn out, I know things will get better. I will focus on the good in my life, and I’ll take comfort knowing that better times are ahead. I will feel happy again.

Everyone goes through difficult times. I have been through difficult times. I made the best decisions I could with the information I had, and now I must move forward. I do my best to live an honorable life, and to be a good and decent person. It is a waste of my time and energy to focus on the past. That part of my life is over and I can’t change it. It’s time to say good-bye to all the sorrow and regret. I am moving on with a sense of forgiveness in my heart.

As I make these statements, I believe they are true, and I love how confident and strong and calm I feel right now.

Today, I am confident.

I like who I am, and it’s ok that I am not perfect.

I am a work in progress and I’m getting better all the time.

As I make these statements, I believe they are true, and I love how confident and strong and calm I feel right now.

I’m prepared to take on whatever comes my way. I am strong.

I always put forth my best effort and I give my full attention to what matters most in life. No one can reasonably expect more from me. My best really is good enough.

If I am not perfect, that’s ok. No one is perfect.

I feel good about who I am as a person, imperfections and all.

I embrace my inner child.

I am confident in who I am.

I have integrity and strength of character, and I value the person I’ve become.

As I make these statements, I believe they are true, and I love how confident and strong and calm I feel right now.

I appreciate who I am.

I love myself.

It is a healthy step for me to set aside some time to relax on a regular basis. I don’t feel guilty about relaxing.

When a challenge comes my way, I deal with it in a calm, collected manner.

It’s ok to feel all kinds of emotions ñ good and bad.

I appreciate who I am.

I am a work in progress and I’m getting better all the time.

I like the person I’ve become.

I feel good about myself.

I appreciate all I have to offer.

I am strong.

I appreciate who I am.

I love myself.

Feel all this love, and stay in this place. Bask in this sense of serenity and this feeling of calm. Relax. Enjoy this time.

Let’s count to 4.

1… breathe in ..and ..breathe out .calmly and peacefully

2… breathe in ..and ..breathe out .calmly and peacefully

3 …. breathe in ..and ..breathe out .calmly and peacefully

4 . in ..and ..out .

You are calm, and at peace with yourself.