This is an MP3 that will help you to relax, but it will also use anchoring to associate

the action of squeezing your right thumb or any anchoring spot that you may choose.

With a state of relaxation, once this association is made, you will be able to trigger relaxation

quickly simply by squeezing your right thumb.

We want to practice this script several times to firmly ingrain the association in your brain.

After a few sessions, you will notice that the first time you squeeze your right thumb,

you will become relaxed.

When this occurs, you will know that the anchoring process has been successful, and you can then

relax immediately by just squeezing your right thumb anytime, anywhere.

Choose a spot on your hand or wrist that will work as your anchor.

Squeezing the right thumb is the anchor I'll describe in this exercise, but whatever spot

you choose, consistently use this same location.

Choose an anchor word as well.

I'll use the word relax as an example, but you can choose any word that you like.

Now it's time to relax and begin the process of anchoring.

In the future, you can go straight to the one minute thirty second mark and begin the exercise.

Begin by stretching out your muscles gently.

Raise your arms above your head as you breathe in.

And lower your arms to your sides as you exhale.

Raise your arms and stretch as you breathe in again.

Relax and lower them as you breathe out.

Now that you've moved your shoulders and arms to allow your body to begin to release the

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