End Insomnia with Simple Autosuggestions

For tens of millions of Americans, getting a good night’s sleep is an elusive dream.

Good news: Via self-hypnosis, it’s usually possible to overcome sleeplessness -- even if you’ve struggled with the sandman for decades.

First Things First

Sleep remains mysterious, even to longtime sleep researchers. But falling asleep clearly involves slowing the mind and body. People suffering from insomnia find that all but impossible.

If you haven’t already, take these basic steps to curb mental and physical arousal before bedtime...

Avoid caffeine. It takes at least three hours for blood levels of this stimulant to drop. Think twice before having that late-afternoon cola... or that after-supper coffee or tea.

People who are especially sensitive to caffeine should avoid it after early afternoon -- even the small amounts in chocolate, coffee yogurt or any dessert made from coffee beans.

Even the tiny amounts of caffeine in decaf coffee can cause problems for some people.

Many cold remedies, diet pills and headache medications also contain caffeine.

Avoid alcoholic beverages for at least four hours before bedtime. Alcohol causes drowsiness right away, but it leaves you wakeful in the middle of the night.

Make sure your bedroom is quiet and completely dark. Even dim light -- a distant street lamp shining through half-closed blinds, for example -- can make for restless nights.

Avoid mental stimulation for at least one hour before bedtime. That goes for thriller novels... demanding mental work... loud, stimulating music... action TV shows... etc. A less involving book or calming music should be okay.

Have a light snack before bed if you are hungry. Good choices include a small cup of soup or a glass of warm nonfat milk. Avoid sugary foods.

The Power of Suggestion

People troubled by insomnia often become convinced that sleep is simply impossible.

The power of positive suggestion enables you to bypass the doubts and worries of the conscious mind... and communicate directly with the subconscious mind. That part of the mind doesn’t say, “I can’t.”

For most people, the process takes a few weeks.

Relax and Visualize

During the day, practice calming your body. Teach yourself to use the power of visualization.

Sit in a quiet, comfortable place. Focus your attention on something in front of you -- a plant, the back of a chair or even a spot on the wall. Take three slow, deep breaths. Relax as you release the third breath, letting built-up tension drain out of your body.

Imagine the numeral 25. Slowly count backward, visualizing each numeral in turn.

When you reach one, pause for a few seconds. Then count forward to three. Open your eyes. You should feel relaxed and refreshed.

Practice this exercise twice a day for seven days. You’re learning not only to relax, but also to enter a hypnotic trance that makes you responsive to positive suggestions.

Continue to practice relaxation during the day, and add a session at bedtime.

Autosuggestion

As you lie on your back in bed, rest your hands gently on your chest. Choose a positive suggestion to give yourself -- something short and direct.

Example: “Tonight I will sleep deeply and peacefully... and I’ll wake up tomorrow morning feeling great.”

Repeat the suggestion 10 times slowly in your mind -- or out loud, if doing so won’t disturb a bedmate.

Each time you repeat the suggestion, gently press your fingers into your chest. This helps “anchor” the suggestion in your body. Keep your eyes closed at all times.

After a week, it’s time for...

Putting It All Together

On an index card, jot down your autosuggestion. Carry it with you. From time to time throughout the day, find a quiet place to sit and relax. Focus your gaze in front of you. Then hold up the card and focus on your suggestion.

Breathe deeply as you imagine yourself doing what you’ve written. Feel and see the result you desire.

As you exhale, let the card slip from your fingers. Inhale and exhale deeply again. The third time, let yourself enter a state of deep relaxation.

Instead of counting down from 25, let the suggestion on your card repeat itself over and over. In your mind’s eye, see yourself sleeping peacefully... then awakening refreshed and fully rested.

Do this twice a day for three weeks. Give yourself the same suggestion at night, and soon you’ll be sleeping better than ever before.

Secrets of Suggestion

The message you give yourself must be believable. If you’ve had insomnia for years, it’s unrealistic to suggest that you will sleep for 10 hours at a stretch. Your mind will reject the idea. Pick something less extreme.

Examples: “Every night it’s easier for me to fall asleep quickly”... “I’m learning to sleep peacefully through the night”... “The power of my subconscious mind will help me sleep peacefully.”

Some people find it helpful to tape-record their autosuggestion and play the tape at odd times during the day and at bedtime.

This auditory reinforcement can be especially helpful for people who are unable to visualize vividly.

To make the recording: Write down three positive suggestions about sleep. Practice saying them aloud until you feel comfortable repeating them. Strive for a steady rhythm. Don’t worry, you’re recording this for your ears only -- to send a message of relaxation.

Record slow-tempo instrumental music in the background. Mozart’s Piano Concerto no. 21 or another calming, classical selection is good. As the music plays softly, tape yourself repeating each suggestion several times. Pause between each one. Return to the first suggestion and again repeat it several times.

Let the tape end with the music gently fading away.

How to Use the Simple Magic of Mantrams to Command your Superconscious Mind

"There is a slight difference between the words mantra and mantram. Both are taken from a Sanskrit word meaning instrument of thought. The difference is this: a mantram is a vocalized instrument of thought, while a mantra is silent."

Whether you realize it or not, you create and shape your life with your thoughts. All things that become part of your physical reality are first created in the mind from the raw material called thought. Because it is an instrument of thought, a mantram is a tool which you can use to help shape your life as you wish it to be.

Now, in order to use mantrams to your advantage, you need to first understand the mind and how it works. Nowadays, the term subconscious mind is one that's frequently heard but seldom understood. Instead of subconsciousness, the lamas use a word that could be translated as superconsciousness -- consciousness of a higher order. The job of the superconscious mind is to take thought, which is pure energy, and give it physical shape in the material world.

Whole books could be written on the subject, but just now the important thing for you to remember is this: your superconscious mind is a willing and eager servant whom you command by way of your thought patterns. When you think a thought, you issue a command. Your servant obeys by manifesting the thought in the physical world where it becomes the things and events in your life. Thus, physical reality is a mirror of your thought patterns. Change your thought patterns, and you change the reflection in the mirror. In other words, you change your life.

This concept, as simple as it is, is a stumbling block for many people. They point to some unhappy or even tragic event in their lives and refuse to believe that they could have created it with their own thoughts.

But if you examine your thoughts closely, you're likely to discover negative patterns competing with positive ones. In one breath you'll say, "I want to achieve happiness." But in the next breath you'll give yourself a thousand and one reasons to be unhappy: your job is stressful; the weather is unpleasant; bills are piling up; you're overweight; the neighbors are noisy; you are late for an appointment; and on and on. So while your stated goal is happiness, your thoughts are working overtime to create just the opposite.

A mantram is something you can use to unify your thought patterns and bring them into alignment with your highest and best desires. To start using this powerful tool, you must first clearly identify the rewards which life is to deliver to your doorstep.

A Very Simple Exercise to Unify Your Mind

There's a very simple mental exercise that can help you accomplish this. It takes only a few minutes, so I suggest that you repeat it every month of so. Sit down and make a written list of the things you desire most. Don't reason as to what you ought to want. Instead, jot down your desires quickly, including everything that comes to mind.

Now examine your list carefully and ask yourself what rewards each of your stated desires must bring you. The rewards are what you're really after, so write them down also. For example, if you wrote, "I desire a better job," what you really want are the rewards of a better job. Maybe you want the fulfillment that comes from putting to good use special talents and training you have. Perhaps you want a bigger paycheck and the feeling of security that comes with that. Or maybe you want the pleasure of working in a friendly, relaxed environment.

The rewards you want should always be expressed in terms of feelings. Feelings, both bitter and sweet, are the fruits of your lifetime experience. They are the prize. When you depart this world,you leave behind your material treasures. But your feelings remain with you always. So choose with care those which you wish to have as lasting companions.

Now review your list of desires and the rewards you wish to achieve. Read it top to bottom, and as you do, search for just two or three words or phrases to summarize everything. This may seem impossible at first. But once you look closely, you'll see groups of seemingly different desires and rewards all aimed to a common goal. Separate your desires into two or three such groups and find a word or phrase to capsulize each one. To use a simple example, if you desire a better house, an expensive automobile, and a new wardrobe, the fundamental goal behind all three is abundance or prosperity.

Create a Short, Simple Command For Your Superconscious

By now you should have a clear picture of your fundamental goals, so put them all together and state them in a brief command. Make the command positive, short, and to the point. For example, "I demand happiness, power, and prosperity right now." And there you have it. When your command is spoken aloud, it becomes a mantram, or plainly stated, a device you can use to stimulate your superconscious mind into action."

The word power is a good one, because it will help bring about health, strength, and vitality in your physical body. And on a mental level, it will empower you to become master of your own destiny. "Right now" at the end of your command tells your superconscious mind when you want things to happen: NOW. It tells your superconscious mind to get busy immediately manifesting your desires

How to Use Your Mantram

Now that you have a mantram, putting it to use is as simple as can be. All you need to do is speak it aloud with conviction. Don't be timid. Feel the power of your voice and speak as if you are commanding a magic genie who will bring you whatever you desire. Once you have spoken your mantram aloud with unwavering conviction and resolve, you've done all that's needed.

Speak your mantram just before going to sleep at night and upon waking in the morning. Then form the habit of repeating it at regular intervals throughout the day. If you find yourself in front of a mirror, gaze directly into the reflection of your own eyes and repeat your mantram with firm confidence.

Then, as you go about your daily life, pay close attention to all the things you think and say. Be alert for negative thoughts or words that will send conflicting commands to your superconscious mind. They will undo the positive force of your mantram, so when you detect them, stop, take a deep breath, and cancel the negative thoughts or words by speaking your mantram with steadfast resolve.

Of course, if you are in the presence of other people, you can't all of a sudden blurt out, "I desire happiness, power, and prosperity right now!" In such a case, I would suggest that you use a mantra. All that's needed is to repeat your mantra inwardly and contemplate the meaning of the words. Since it isn't reinforced by the power of the voice, a mantra isn't quite as effective as a spoken Mantram, but it will get splendid results nevertheless.

Focus on the End Result

Whether you're using a mantram or a mantra, an important thing to remember is this: when you command the superconscious mind, you must focus only on the end result which you desire. Never try to dictate how superconsciousness will accomplish its miracles.

The superconscious mind is far more clever and resourceful than you can possibly imagine. If it is headed off in one direction, it is not discouraged and does not give up, for it knows that there are ten thousand other ways to achieve a desired goal. If, through your own thoughts and preconceptions, you try to tell the superconscious mind how to do its work, you will only limit its options and restrict the magic which can unfold.

The superconscious realm of your mind is a magnificent thing. It takes great delight in working to accomplish literally anything you desire. Desire is a very strong force, and when you use it to stimulate the superconscious mind into action, it will be thrilled to bring you your heart's desire in ways you never dreamed possible.

Another thing you should know is this: the superconscious realm of the mind does not judge your thoughts before it responds to them. It does not differentiate between pain or pleasure, sorrow or happiness, grief or joy. A better way to state it is, no feelings or emotions are pleasant or unpleasant to the superconscious mind. Its job is to transform thought patterns into matter -- all thought patterns. And it couldn't possibly do the job it is meant to do if it were to first judge your thoughts good or bad, happy or unhappy, worthy or unworthy.

In short, the wonderfully simple secret which can help everybody achieve whatever they desire is this: change your thought patterns, and you change your life. If you think thrilling thoughts, the superconscious mind will flood your life with thrilling things, instead of the miserable things in life.