Four week Instructions

Instrustions

Lets began : The program is best when you play soft music absent of lyrics. You can go on Youtube and look up binary beats, preferably theta or delta.

A key factor to remember is to is to get comfortable with the self hypnosis procedure before trying to feed yourself suggestions. You will began to form habits after two or three weeks.

Week One

Get into a relaxed position where you will not be disturbed for approximately 30 minutes.
A. Find an eye fixation point slightly above eye level and focus on it. Take a deep
breath all the way in - hold - exhale slowly while relaxing and counting
backward from 5 - 1. You will be taking 5 deep breaths during this process.
Tell yourself your eyes are getting heavy. Finally, on the count of 1, if not
before, allow your eyes to close; mood music can be utilized to enhance the
experience. (Approximately 3 minutes)
B. Relax yourself from the top of your head, down to the tips of your toes.
(Approximately 4-8 minutes)
C. When you are completely relaxed, mentally repeat the following suggestion:
"Each time I utilize this process, I become more self-confident and more
successful." (Approximately 1 minute)
D. Count from 1-5; open your eyes, feeling relaxed, refreshed and rested. (Total
process 10-25 minutes.) (If done at bedtime, count from 5-1 and end the
process with your eyes closed.)
Week 2

A. Repeat same steps as week one, you should find the amount of time needed to
reach the relaxed state becoming shorter.
B. Between weeks 2 and 3, select an area of improvement you would like to work
on.
C. Formulate a positive suggestion and write it on a 3x5 card.
a. Use as few words as necessary
b. Use positive wording moving "toward what you want to have happen, not
away from the habit you want to change."
c. At this point work on only one area of change at a time. (Total process 6-1 minutes.