When you are lying down in bed and ready for sleep, begin by telling yourself silently that you are going to use self-hypnosis to go to sleep.
Close your eyes and begin to breathe very slowly and deeply in through your nose and out through your mouth. Make each circular breath long and deep, and at the top of your breath, hold it for three seconds, then count to five on every out-breath. As you breathe out, imagine you are breathing away any nervous tension left in your body.
If you wish, you can also say the word ‘relax’ on every out-breath. Continue this breathing pattern then or more times, or as long as it takes for you to feel completely relaxed.
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