HOW TO SLEEP: PRACTICE THE THS

March 2009
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Practice makes perfect. A swimmer needs to swim regularly before he can win any competition; a cyclist has to practice regularly before he can beat others in a race. Mental exercise is no different from physical exercise. Hence you must practice this psychological switch regularly before you can achieve the ability to self-hypnotize and attain an artificial THS and subsequently sleep control. It is perfectly normal and healthy that we have occasional nights when we cannot sleep. We must not feel despair and immediately grab sleeping pills.

The following are two versions I used in the audio cassette Sleep Without Drugs. The rate of self-talk should be very slow, and the inner voice should be calm. There should be pauses between phrases, and when you talk to yourself try to feel every word you say to your body and let your mind physically travel along each part of your body. In the following, // means pause. This is the first version:

Let your eyes close, and breathe gently and slowly and regularly II with each breath you are letting yourself relax more and more II you are learning to gain more and more control on your own relaxation II with each breath you let go more and more II calming down and easing off II let go the muscles of your legs II just let them loose II let the muscles of your legs go loose and floppy II let them just lie there II let them go II let them relax II feel the natural weight of your legs weighing down on the bed II feel them heavier and heavier II do nothing to the legs II just let them stay there II heavier and heavier II let them loosen up II let this heavy relaxed feeling come through your body II relax your stomach II let it loose II feel the warm peaceful feeling coming through you II relax the chest II with each breath II you are letting go II the pressure in your chest is easing off II feel the warm and calm feeling in your chest II with each breath you will feel more and more relaxed II as you let the air out of your chest II you feel more and more deeply relaxed II let go of the shoulders II just let them loose II feel the relaxed heavy feeling coming down the arms II relax the arm muscles II let them just lie there beside the body II the arms are now becoming more and more heavy II let them relax II the arms are now so heavy II feel the natural weight of the arms becoming more and more heavily relaxed II this relaxed heavy feeling will flow through the neck II to the face II let go the muscle of the forehead II smooth out the muscles of the forehead II feel the calmness and the peaceful feeling inside II let go the muscles around the eyes II the cheek and the jaw muscles II the teeth are no longer clenched II relax the lips II let the lips part II feel the tongue II free inside II feel the calmness inside II relaxation is now more and more flowing through you II. . .

The second version is as follows:

Now let your eyes close II you will find it easier this time to relax II just let go and remember you are in full control II you can wake up anytime if there is a need II concentrate on your breathing again II as you let the air out of the chest II you will let go II let yourself relax II with each breath II you are more and more relaxed II let go II letting go II feel yourself going heavier and deeper II deeper and deeper II deeper and more deep now II pay full attention to your legs II let your legs relax II let them go II feel the warm heavy relaxed feeling of у our legs II a heavy and comfortable feeling II more and more now II let go II let this warm relaxed feeling II increasingly warmer and warmer II this relaxed warm feeling II becomes comfortable and relaxed II let this warm relaxed feeling come through your thighs to the stomach II feel this warm relaxed feeling in your stomach II feel it comfortable and relaxing II now let this come to your chest 11 feel the warm comfortable peaceful feeling in your chest II let go II with each breath you feel more and more comfortably warm and relaxed II now relax your shoulders II feel the warmth in the shoulders II let this warm feeling come down your arms II the arms are now more and more relaxed and warm II just let them go II let this calm feeling stay there II let this calm and warm relaxed feeling come right through you II let this warm comfortable relaxed feeling come to your face II your face is now nice and warm and relaxed II the face is now soft and warm II the lips are apart II the teeth no longer clenched II the tongue is free inside II you are drifting deeper and deeper into relaxation II deeper and more comfortable II deep deep relaxation is now more and more through you II. . .

*50/23/5*

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