Self-Hypnosis/SATS technique by anon

Just wanted to share my personal technique I use for self hypnosis/SATS.

>1. I sit on a chair, somewhere quiet where I know I wont be distracted with my feet on the ground and my back straight. I avoid the temptation to lie on bed because I know I will fall asleep.

>2. I start by inhaling for 4 seconds, exhaling for 8 seconds, I repeat this for 5 times. This alone will get me extemely relaxed.

>3. I then imagine my entire body becoming heavy and almost sinking, feeling the sensations of the body and the contact points with the chair and the floor. I imagine and feel my arms becoming heavy, feet becoming heavy almost as if they were glued to the ground. I personally have found affirmations in this stage extremely useful. For example "my feet are becoming extremely heavy". I notice the sensations in my entire body becoming more and more heavy.

>4. I count from 10-0 while I give myself the suggestion or command "I will now count from 10-0 and when I reach 0 my body will be completely relaxed, free from any tension. With each number I will become more and more relaxed" When I count each number I also repeat to myself the suggestion "im becoming more and more relaxed" or "im going deeper". I've read that for some people its useful to imagine or visualize being in an elevator and looking at the numbers of the elevator going towards zero and then arriving at the floor and the elevator door opening and stepping out into the subconscious. When I reach 0 I usually repeat some affirmation like "I have arrived, this is the subconscious territory now. I am now able to reprogram and change any belief, habit or idea I want to".

>5. This is were you imagine, visualize, feel or repeat any affirmations you want to. Make the scene as real as possible. In my personal experience suggestions work the best for me since they are always followed by some sort of imagined scene that my brain works out after I give myself the command.

>6. When I want to exit SATS I give myself the following command : "I will now count from 0-5, when I reach 5 I will be completely normal and awake." If im doing SATS before bed I just go directly to bed feeling the feeling of the wish fulfilled.