Elevator Visualisation Technique

This technique will help when you are lying in bed at night and your mind is busy.

Close your eyes and begin breathing slowly and deeply in through your nose and out through your tension with every out breath. Do this for about 10 minutes, then imagine getting into a large, luxurious elevator that goes down ten floors. With each number down from ten to one you drift towards sleep. When you reach the number one, you will feel very sleepy. The elevator then opens and in front of you is a huge, comfortable bed, which you lazily climb into and go into a deep, deep sleep.

Visualise this clearly and put your feelings into it. Use all of your senses to strengthen the visualisation. For example, notice the smell of the elevator and the warmth of the bed. As you create the pictures in your mind, you will feel very sleepy.

When you visualise, your mind doesn’t distinguish between what is real and what is imagined, so when you create visualisation like this, your mind and body will respond positively.

Self-hypnosis Sleepwalking Technique

Use any of the previous mental and physical relaxation technique beginning with sloe, deep, circular breathing. You don’t need to become too deeply relaxed; just get into a pleasant state of relaxation so that you feel calm and centred. Now still your mind for a few moments and repeat the following affirmations over and over in a slow, steady mantra. As always, put your feelings into the affirmations as you repeat them, as this makes them strong and anchors them deeply in your unconscious mind.

I sleep safely every night.

I always wake up immediately if i sleepwalk.

After affirming to yourself, you can let go and drift off to sleep with the knowledge that your unconscious mind will wake you if you sleepwalk.

Self- Hypnosis Recharge Technique

This technique is ideal if you are feeling tired and you need to recharge. If you are not getting enough sleep and don’t have the opportunity to catch up on your sleep debt, use self-hypnosis during the day. If you are working, a lunchtime break is an ideal opportunity to try this. Do it directly after eating your lunch.

After 10 or 20 minutes of being in this calm and centred space, you will feel energised, clearer in your mind and much more effective in your work. You will also go some way towards clearing you sleep debt.

Go to a quiet place, get into a comfortable sitting or preferably lying position and close your eyes. Don’t worry if there are distractions nearby; just calm your mind by breathing slowly and deeply in through your nose and through your mouth. Feel all the muscles in your body relax with each slow out-breath and allow your mind to become still and quiet. Stay in this quiet, still space for 10 minutes or as long as feasible.