Simply setting this intention before going to sleep each night may result in a more restorative rest and awaken feeling more alert to start a brand new day.

Because I want to get a full night’s sleep, and because I want to wake up in the morning feeling refreshed, rested and full of energy, each night as I retire, I relax every muscle in my body by taking three deep breaths. After each breath I say “sleep now” and let every muscle and nerve go loose and limp. After the third breath, I am so completely relaxed, I immediately drift off into a deep, restful sleep, which remains unbroken until morning. Only an emergency awakens me, and if this happens, I return to bed after attending to it and go to sleep within sixty seconds. It is easy for me to relax and go to sleep because I expect to sleep.

Throughout my sleep, I am completely relaxed.

I always relax completely upon taking three deep breaths, and at bedtime I always go to sleep as I relax. I sleep soundly and comfortably and without effort and I carry this calm, contented sense of relaxation over into my waking state. I always awaken at my usual rising time and feel wonderful! Completely rested, alert and cheerful! I thoroughly enjoy my deep restful sleep.

At bedtime I just take three deep breaths and think “sleep now” after each one and I go to sleep automatically. All of these thoughts come to me when in hypnosis when I think the code word “bedtime.”

1) The third step in self-hypnosis is to be started one week after you complete the exercises for step 1 and step 2. Once you start step 3, you no longer have to do step 2.

2) For step 3, you need a 3x5 card or a business card, which you can easily carry with you at all times. You are to write the suggestion you’ve prepared for yourself which meets the criteria of being:

a. Positive,
b. Simple,
c. Believable,
d. Measurable – and it should carry a Reward.

Always state your suggestion in present tense.

3) Again, sit down and choose a spot opposite you, slightly above eye level.
Hold the card in front of the spot and read the suggestion to yourself 3 times.
Make sure the words on the card are believable to you and allow yourself to imagine accomplishing what is written on the card. Use your imagination.

4) You’ve written your suggestion on a card – chosen your spot – read the suggestion to yourself 3X – now, drop the card and take your first deep breath. Exhale. Take your second deep breath. Exhale. Now, take your third deep breath – hold it – close your eyes – count backward from 3 to 1. Exhale, and go deep into hypnosis.

5) At this point, instead of counting backward from 25 to 1, allow the suggestion to repeat over and over in your subconscious mind. At the same time, imagine that you are carrying out your suggestion.

You’ll find that at times, the words start to break up and become fragmented. That’s perfectly okay. The important words or phrases will come through to you.

In approximately 2-3 minutes you’ll have a feeling it’s time to stop and wake up.
(Note: this time was set when you established a habit pattern in step 2.)

At this point, just count forward: 1…2…3… open your eyes and go about your business, feeling refreshed and relaxed in every way.
(Note: Give yourself time to allow the suggestions to take hold. It can take up to two weeks to start getting the benefits related to your suggestion.)

1) Continue doing Step 1, the Pre-Sleep Technique you learned last week.

2) In addition, you are to do the following: Twice a day – once in the morning or at noon, and once in the early evening – you will hypnotize yourself, stay in hypnosis for 2 – 3 minutes, and then wake yourself up.

Here’s how:

Sit in a comfortable chair with your back supported.

Focus your attention – effortlessly- on a spot opposite you, slightly above eye level.

Take 3 deep breaths – slowly. As you exhale your third breath, hold it for 3 full seconds as you count backward: 3…2…1

Close your eyes, exhale, RELAX and allow yourself to go into a deep, sound, hypnotic rest.

3) You are to remain in hypnosis for approximately 2 – 3 minutes by counting down slowly from twenty-five (25) to one (1).
(NOTE: It will help if you allow yourself to visualize or imagine each number being written on a blackboard or shown on a computer as you count backward.)

4) To awaken, just count forward from one (1) to three (3) – and you will awaken refreshed and alert, ready to go about your business in an energetic way.

5) Do this exercise twice a day for seven (7) days, after which you will be ready to give yourself beneficial suggestions.

Self Hypnosis  Prepare your mind to shift into a transformative and relaxing state of mind with these suggestions.  It is best to turn off any screens with blue light within 30 minutes of self-hypnosis.  Perhaps try reading a fictional book to shift into a deeper state of relaxation prior to listening to your hypnotic experiences.

1) When you go to bed, starting tonight and continuing for the next 7 days, just before you are ready to fall asleep – give yourself the following suggestion
10 times:

“Every day, in every way, I am getting better and better.”

While you are saying the suggestion, imagine yourself in any way you can, getting better and better.

2) In order to not fall asleep and not to lose count, every time you 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.

3) This may be your first attempt at learning to effectively program yourself through suggestion. It is of the utmost importance to do this exercise every night
without falling asleep until you’ve completed the 10 repetitions.

4) 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.