Just allow yourself to get into a comfortable position
And feel your body relax
More and more deeply 
Feel yourself sink…
Into what ever you are sitting on
And feel your mind simply fade away 
Deeper and deeper
As you listen to my words
And just
Relax now
Deeper and deeper
You can focus on the spiral 
Or close your eyes
Whichever is best for you
which ever helps you to simply 
Relax now
Deeper, and deeper
Into trance
Listening to my words
And just letting everything else 
Fade away
As you feel your body
Relaxing
And letting go
Feel yourself becoming limp
And loose
Just focus on your breathing
Letting yourself body breathe in 
Slowly and naturally
No need to make it longer
Or slower
Just whatever is comfortable for you. 
Notice how the air moves through your body
In through your nose or mouth
Down your throat
Filling your lungs
Notice your chest and stomach
Rising slowly
As you inhale
And then relax
And feel them sinking
As the air moves
Back out of your body 
Gently and easily 
Just allow yourself to breathe
And feel how your body relaxes
And how your mind focuses
More and more
With every breath you take
Every inhale helps you to feel energized
And focused
While every exhale
Helps you to relax
And feel your muscles loosening
And sinking
Drifting deeper
And deeper
With every word i say
With every breath you take
So easily
And calmly now
Doing so well. 
…
…
And as you breathe
I want you to imagine 
In your mind…
Your ideal, healthiest version
Of you…
Notice how your body would look
How it would move
And how strong and healthy
It would be. 
Maybe this body looks very different
From the one you have now, 
Or maybe it’s only a slight change
Whichever it is, it’s ok. 
Now I want you to keep that ideal
Healthy version of yourself
In your mind
As you start to imagine yourself
Exercising. 
Imagine yourself moving
In whatever way you enjoy the most
Maybe it’s walking or running
Maybe it’s aerobics or martial arts
Or maybe it’s strength training, or yoga
There is no wrong answer
Anything you can do 
That gets you up
And moving
Will help you to become healthier
And bring you closer
And closer
To that ideal you. 
And I want you to imagine yourself
Exercising
In whatever way you enjoy the most
Or think you might like to try next
Imagine yourself…
Doing that exercise
Feel your body moving
Your heart pumping
Feel the air pulling into your lungs
And back out again. 
At the speed that is right for you. 
It’s important that you go at your own pace
That you give yourself time
To get stronger
And healthier
You should push yourself a little
Little by little to do 
As much, if not just a little more
Then you did the day before
But don’t over do it. 
Listen to your body
If it wants to stop… 
Let yourself stop
Keep track of how you did
Every day…
And try to get just a little bit further
Every day. 
Little by little. 
You can see in your mind
As you do these exercises
That your body 
Will slowly
But surely
Get stronger
And faster
Healthier, 
Every time you do the exercises. 
Become aware of how your moving
Making sure to pay attention
To the motion of your body
Moving the correct way is important. 
So important… 
That if you have to slow down, 
In order to use the proper movement. 
The proper form…
That you can do so. 
Knowing that speed will come
In time… 
But for now the proper form
The proper movement is even more important. 
And just allow yourself
To see yourself… 
In the future… 
With the perfect body, 
Healthy and strong
Attractive and fit
Feel how good it feels
To be able to move
Easily and gracefully
How strong and healthy
You feel. 
And as you experience this time in the future
Look back in time… 
To this very moment. 
And realize now…
That this was where it all started
This was where you started to become healthier
And stronger. 
And realize just how far you’ve come
And know that you will get there
Because you already have…
And as you look back on yourself, 
From the future…
The future where you are perfectly fit and strong
Allow yourself to take the feeling
Of being strong and healthy with you. 
And let it guide you as you exercise. 
When you wake up, 
You’ll find yourself motivated
And eager 
To exercise. 
Maybe you already know what you want to do. 
Maybe you already have a routine that you follow. 
If you do that's great!
But if you don’t know what to do… 
That's ok too… 
Just spend some time thinking about what you might 
Like to try. 
If you're just starting, start out slow. 
A walk is a place to start. 
But if you don’t have a place you can walk
You can try other things, 
Like aerobics
Or strength training. 
Or yoga
It’s ok to try different things
Seeing what you might like
And when you find one 
Or more
That you enjoy
You’ll make time so easily…
To fit into your day. 
Knowing every day you exercise
You’ll start to feel healthier 
And stronger
Bringing you closer and closer
To that future point
Where you have achieved the perfect
Healthy you. 
To help you out, I’ll leave a few links
In the description of the video
To some video that can help you get started. 
And when you have your choosen exercise. 
As soon as you start to do it. 
Whether it’s your first time trying it. 
Or an exercise you do regularly
You’ll find yourself
Slipping back 
Back into trance
Mind focusing deeply
And completely 
On the proper form of the exercise
On the proper speed
Making sure not to take it too easy
But also not to push too hard
Finding the perfect balance
For you, and your body
And when you're done. 
Be sure to take some time to rest.
Too cool down
And be sure to eat healthy
Lean meats
And veggies
Whatever you like is fine
Start small
And try every day to eat just a little bit healthier
Be sure also
To drink water. 
Especially after a workout. 
And most important of all
Be sure to enjoy what you're doing. 
Finding that the more you exercise
The healthier you begin to feel. 
And the healthier you feel
The more you start to enjoy exercising. 
Very good
Now simply relax
And imagine yourself 
Exercising
In whatever way you would like to try
Imagine yourself doing the motions
Perfectly
Easily
Taking special care to do the motions properly
Notice how your body moves
And how every motion makes you feel 
Stronger, 
Healthier
And happier
And simply imagine yourself exercising now. 
Until you’re ready to wake up. 
When you are ready, 
Simply take a deep breath
And open your eyes. 
Relaxed and calm
Until then. 
Simply rest
And imagine exercising, 
Nailing down your technique
In your mind… 
Now…