Self Hypnosis, Step 1: Pre-sleep technique.
When you go to bed, starting tonight and continuing for at least the next 7 days, take a deep breath in for the count of three, then hold it for a count of three, then release it for a count of 6, relaxing all of your muscles in your body as you exhale. This has many positive physiological effects, such as increasing vagus nerve stimulation (decreasing the sympathetic nervous system, a.k.a., Fight or Flight), and increasing cortisol, serotonin and melatonin production.
As you continue breathing this way, give yourself the following suggestion 10 times, once with each breath: “Every day, in every way, I am better and better.” While saying the suggestion, imagine yourself in any way you can, getting better and better.
In order not to fall asleep and not lose count, every time you take a breath and say the suggestion, press down with each finger of your right hand. Then continue with each finger of your left hand until you’ve completed the suggestion 10 times.
This may be your first attempt at learning to program yourself effectively through suggestion. It is of the utmost importance to do this exercise every night without falling asleep until you’ve completed the suggestion 10 times.
You are beginning to establish a habit pattern of properly programming yourself by giving yourself positive suggestions before going to sleep. The next day, you’ll find yourself reacting very positively to that suggestion.
