Record this and follow along in your mind.
If you do not like the sound of your own voice you can find it on line as an audio file. The Lucinda Bassett sleep mp3 can also be found on line. I have used it for years and am so trained I can skip most of it and do the last line and am gone in seconds.
arms and hands are
heavy and warm". Then I will pause long enough for you to silently, mentally
repeat the phrase to
yourself while just
allowing yourself to
imagine and feel what that phrase suggests to you.
Just continue sitting back with your eyes closed and
let your mind and body relax deeply and
comfortably. I feel quite quiet. My feet feel heavy, heavy
My calves, my knees,
thighs and hips feel
heavy, relaxed and comfortable.
My solar plexis and the whole central portion of my body feel relaxed and
quiet. My neck, my jaws, and my forehead feel relaxed;
they feel comfortable and smooth.
My shoulders, arms, andhands feel heavy, relaxed and comfortable. My arms and hands are heavy and warm.
My hands are warm.
My hands are warm,
relaxed and warm.
I feel quite quiet. My mind is quiet. I withdraw my thoughts
from the surroundings and I feel serene and still.
My mind is calm and
quiet and, I feel an inward quietness.
I use my PAP machine nightly and I feel great!
Updated: Philips Respironics System One (60 Series)
RemStar BiPAP Auto with Bi-FlexModel 760P -
Rise Time x3 Fixed Bi-Level EPAP 9.0 IPAP 11.5 (cmH2O)
Mark, that reminds me of the Silva Mind Control I used long ago. This can work..yes, it takes effort. Will look it up...thanks. Not too fond of listening to my own voice! Don't like heavy duty meds. It was the combination of several things that put me in this state!