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.)