sleep disorders and sleep problems

My shoulders are growing very heavy. My neck...

Continuing from my last post...

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My shoulders are growing very heavy.

My neck is growing very heavy.

And now ... my shoulders and my neck, and my head have become so heavy ... I cannot lift them, no matter how hard I try.

" B.

Now concentrate your thoughts on your legs.

Say to your self under your breath, "My legs are growing very heavy and very numb.

I am losing all power to move my legs.

" C.

While you are thinking about your legs, make one quick try at lifting your head.

You will find your neck and shoulders are so relaxed you will not be able to lift your head.

This then is the Round Robin exercise you are going to master.

In the past chapters you read a lot about it. We have spoken about "mastering" the Round Robin.

You will have mastered it when you can actually feel your limbs getting heavy and you are unable to move them.

Once you have achieved this ability you can eliminate Steps B and C in each exercise for you will know without testing that you are getting the desired relaxation.Thus, the Round Robin will eventually become simply a matter of telling your arms, legs, neck and shoulders that they are relaxed-and they will automatically relax! As you practice the ABC Round Robin you may find your self sleeping lightly at the conclusion of the exercise.

This is a natural aftermath of your relaxed condition.

Now you are going to learn how to prolong that light snooze into a night of restful, refreshing sleep by practicing what we refer to as the "Sleep Exercise.

" After you have completed the Round Robin, keeping your eyes closed, say to yourself: "I am very sleepy and very tired and this bed feels so comfortable that I will sleep right through until the alarm goes off in the morning.

Nothing else will awaken me." Then say to yourself: "When I awaken in the morning I will feel completely relaxed.

I will feel completely relaxed and refreshed and I will have a wonderful feeling of well-being.

I will have an irresistible desire to do my work and do it well tomorrow.

" Now turn your eyes inward and imagine that you are looking down the side of your nose, but keep your eyelids shut.

Imagine it is a winter day and you see your breath going in and out of your nostrils in the form of vapor.

Watch that imaginary vapor.

As you are watching the vapor, say to yourself: "I am drifting into a deep, sound sleep and nothing will awaken me until morning.

" As you watch the vapor go in and out of your nose, you will fall into a light sleep in which you will still hear sounds around you, but they will have no meaning.

Keep watching the imaginary vapor, and from this point on, you will progress into a deep, sound sleep.

Within a few weeks (whatever time it takes you to master these exercises) your sleep problem will be solved for all time.

If you need refreshing in your exercises, you can always refer to this book.

Keep it handy on your night table.

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Stay tuned for more proven tips to combat your sleep disorders and problems!

- John :)

Concentrate all your thoughts on it. Under...

Continuing from my last post...

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Concentrate all your thoughts on it. Under your breath say these exact words to your self: "My right arm is becoming very heavy . . . and very numb.

Now it is so heavy and so numb that I am losing all feeling in it ... from my shoulder down to my finger tips.

Now my right arm is so heavy and so numb I cannot lift it no matter how hard I try.

" B.

Now quickly think of your left arm.

Concentrate all your thoughts on it. Under your breath say, "My left arm is be coming very heavy and very numb.

I am losing all feeling in my left arm.

" C.

While you are thinking about your left arm, make one quick try at lifting your right arm.

You will find that you cannot lift it. It will be so relaxed that all you will feel is a tug from the shoulder muscles.

Make only one quick attempt to raise the arm.

NECK AND SHOULDERS: A.

Concentrate your thoughts on your neck and shoulders and body.

Say to yourself, "My body is now growing very heavy.

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Stay tuned for more proven tips to combat your sleep disorders and problems!

- John :)

I am losing all feeling in my...

Continuing from my last post...

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I am losing all feeling in my left leg.

" C.

While you are thinking about your left leg, make one quick try at lifting your right leg.

You will find you can not lift it. It will be so relaxed that all you will feel is a tug at your hip.

Note: You have seen the principle of this exercise demonstrated every time you drive a car, play a piano or typewrite.

At one time you consciously told your muscles to do a certain thing such as put your foot on the brake under a given set of circumstances.

Now, even though your conscious mind is on something else, your subconscious mind makes your muscles act automatically.

If you drive a great deal, you will probably find that when you are a passenger in someone else's front seat, you will "put your foot on the brakes"-that is, press the floorboards.

After you have practiced this Round Robin exercise you will find your reactions are as automatic as driving a car.

RIGHT ARM A.

Think of your right arm.

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Stay tuned for more proven tips to combat your sleep disorders and problems!

- John :)

You will find you cannot lift it....

Continuing from my last post...

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You will find you cannot lift it. It will be so relaxed that all you will feel is a tug at the hip.

Note: Again give only one quick try, just enough to convince yourself that your suggestion has been accepted.

As you give yourself these suggestions allow yourself to get the feeling of heaviness and numbness creeping into the limb as you talk to it. As you continue, you will find it easier and easier to get this feeling.

RIGHT LEG A.

Think of your right leg.

Concentrate all your thoughts on it.

Under your breath say these exact words to yourself: "My right leg is becoming very heavy . . . and very numb.

Now it is so heavy and so numb that I have lost all feeling in it from my hip to the bottom of my foot.

My right leg is so heavy and so numb that I cannot lift it no matter how hard I try.

" B.

Now quickly think of your left leg.

Concentrate all your thoughts on it. Say under your breath, "My left leg is be coming very heavy and very numb.

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Stay tuned for more proven tips to combat your sleep disorders and problems!

- John :)

If you persist in trying to lift...

Continuing from my last post...

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If you persist in trying to lift it, you will bring your active intelligence back to considering the arm and thus be able to raise it. Now whether your arm was raised or not in this exercise, go on to the next step in the Round Robin.

LEFT LEG A.

Think of your left leg.

Concentrate all your thoughts on it. Under your breath say these exact words to yourself: "My left leg is becoming very heavy . . . and very numb.

Now it is so heavy and so numb that I have lost all feeling in it from my hip to the bottom of my foot.

My left leg is so heavy and so numb I cannot lift it no matter how hard I try.

" B.

Now quickly think of your right leg.

Concentrate all your thoughts on it. Say under your breath, "My right leg is be coming very heavy and very numb.

I am losing all feeling in my right leg.

" C.

While you are thinking about your right leg, make one quick try at lifting your left leg.

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Stay tuned for more proven tips to combat your sleep disorders and problems!

- John :)

all feeling in my left arm ....

Continuing from my last post...

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all feeling in my left arm . . . from my shoulder down to my finger tips.

Now my left arm is so numb and so heavy I cannot lift it no matter how hard I try.

" B.

Now quickly think of your right arm.

Concentrate all your thoughts on it. Say under your breath: "My right arm is becoming very heavy and very numb.

I am losing all feeling in my right arm.

" C.

While you are thinking about your right arm, make one quick try at lifting your left arm.

You will find that you cannot lift it. It will be so relaxed that all you will feel is a tug from the shoulder muscles.

Make only one quick attempt to raise the arm.

Note: Aside from being the key to complete relaxation and sleep, this exercise demonstrates an important principle in sleep therapy.

If your conscious mind gives you a suggestion which you believe implicitly, and then turns to something else, your body cannot help but automatically respond to the suggestion.

Therefore, when you tell yourself your arm cannot move and you believe it, you cannot move that arm.

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Stay tuned for more proven tips to combat your sleep disorders and problems!

- John :)

The Round Robin requires no "will power"...

Continuing from my last post...

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The Round Robin requires no "will power" other than perseverance and continued practice.

It requires no education, no unusual concentration.

The result of applying this exercise, in conjunction with the Sleep Exercise, will be an ability to relax and sleep anywhere and under any circumstances for the rest of your life.

The first time you do this exercise you will experience some relaxation.

As you practice, the degree of relaxation will increase.

Eventually you will be able to relax completely.

Now here is the ABC Round Robin.

Don't be deceived by its simplicity.

It will work! Lie flat on your bed with your arms relaxed at your sides and your legs comfortably stretched out.

If you are doing this at an office simply make yourself as comfortable as possible.

Close your eyes and keep them closed all during the exercises.

To do them, you will have to memorize the following: LEFT ARM A.

Think of your left arm.

Concentrate all your thoughts on it.

Under your breath say these exact words to yourself: "My left arm is becoming very heavy . . . and very numb.

I am losing

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Stay tuned for more proven tips to combat your sleep disorders and problems!

- John :)

By learning how to control your thoughts...

Continuing from my last post...

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By learning how to control your thoughts scientifically when you want to relax and sleep, you will learn how to control the daytime thoughts which are really behind the emotional upset that keeps you from sleeping.

Therefore, when you learn to relax and sleep through these methods, you will automatically be opening the way to a happier daytime life, too.

The simplicity of what you are going to learn will surprise and may even dismay you.

Don't be deceived.

Auto-suggestion is simple; it works.

Relaxation is simple; it works.

You are going to learn to relax and to sleep.

You are sincere or you would not have bought this book.

Since you are sincere you will practice, no matter how skeptical you are at first glance.

And since you will practice, you cannot fail! Here is the ABC Round Robin.

It is your basic exercise and its purpose is to enable you to relax.

You will need to practice it for one to four weeks.

While it is unlikely to take you as long as four weeks to learn it perfectly, even if it does, you will always thereafter be able to use it to attain complete relaxation.

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Stay tuned for more proven tips to combat your sleep disorders and problems!

- John :)

The hypnotist can say to you, "All...

Continuing from my last post...

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The hypnotist can say to you, "All the nerves and muscles of your body are so relaxed that when you awaken you will feel as though you have slept for hours," and you will awaken refreshed because your conscious mind was not contradicting him.

You say you have a bad memory? A hypnotist can put you to sleep and say, "Remember!" and you will remember things that happened when you were three years old.

Why? Because your conscious mind, which says you have a bad memory, is asleep.

Without your conscious mind to contradict the hypnotist you do what he tells you.

In the sleep exercises you are going to learn, you will take the place of the hypnotist in giving orders to your subconscious.

You are going to do that by giving yourself positive suggestions designed to relax you and put you to sleep.

Not everyone is a good hypnotic subject, but everyone with practice can become expert at relaxing through these exercises.

Remember that inability to sleep well is not a disability in itself; it is simply a symptom that you are not thinking the kind of thoughts which contribute to your happiness and well-being.

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Stay tuned for more proven tips to combat your sleep disorders and problems!

- John :)

The only contact the hypnotist has had...

Continuing from my last post...

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The only contact the hypnotist has had with the subject is through his mind.

The reason the subject cannot move his arm, then, is that he believes the hypnotist.

It may seem silly that he believes he cannot move his arm simply because a few words were spoken to him, but the words were spoken with such conviction that he does believe it, despite all logic to the contrary.

If you are convinced that you cannot sleep for some reason or other, you have more or less hypnotized yourself, illogical though it may seem, just as the subject in the above example hypnotized himself into believing that he could not move his arm.

Actually you can sleep as well as anyone in the world, and all you have to do is believe it. You may have said negatively to yourself, "I can't sleep because my husband isn't home," or "I can't sleep because the neighbors are noisy," or "I can't sleep because I am worrying about the mortgage.

" It isn't the half-empty bed, the noise or the mortgage which really keeps you awake; it is just your belief that they do.

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Stay tuned for more proven tips to combat your sleep disorders and problems!

- John :)