Chapter 5 - Autosuggestion - Think and Grow Rich - The 21st-Century Edition (Workbook)
Chapter 5 - Autosuggestion - Think and Grow Rich - The 21st-Century Edition (Workbook)
Chapter 5 - Autosuggestion - Think and Grow Rich - The 21st-Century Edition (Workbook)
EDITOR'S COMMENTARY
The editors note that there is considerable research to support Hill's
theory that the subconscious receives the same information as the
conscious but it does not judge; it just stores it. The editors then draw
the comparison between the process of intentionally planting an idea in
your subconscious and the way that emotionally charged circumstances
produce fixations and phobias. The more you emotionalize your burning
desirej the.stroFiger it -is burned into your subconscious.
82 THINK AND GROW RICH: THE 2I ST·CENTURY EDITION WORKBOOK
more influence vational rool and as a technique for treating certain medical conditions.
They note that it is now used in every field from business training
they exert on to Olympic athletes ro NASA astronauts. The Commentary closes with
your attitude and notes about some of the bestsellers written by medical professionals
who have researched affirmations and visualization.
behavior.
STIMULATE YOUR SUBCONSCIOUS MIND
Hill explains how to use the written statement of your aim or purpose as
Autosuggestion a spoken affirmation, and how to use it as a guide ro visualizing yourself
The following are the rules through which you may NOTES & COMMENTS
form the habits you desire:
5. Be sure you have mapped out the right path as your goal
or aim, then go ahead without fear and without allowing
yourself to doubt. Select your goal and make good, deep,
wide mental paths leading straight to it.
86 THINK AND GROW RICH : TH E 2p'T-CENTURY EDITION WORKBOOK
NOTES & COMMENTS Because the subconscious mind does not distinguish between what
is real and what is vividly imagined, if you convincingly plant an idea in
your subconscious, it will accept the idea as though it were a fact.
If you have planted the new idea strongly enough, when your
thoughts run in that direction, your new idea will be the first thought that
comes to mind. It will have become your new belief, and eventually it
will be your habit.
In Law of Success, Napoleon Hill goes on to propose a specific
technique for breaking habits and making new mental pathways. Hill
calls the process concentration.
Concentration is defined as planting in the mind a definite
aim, object, or purpose, and visualizing and repeating that
objective over and over until ways and means for its reali-
zation have been created. Concentration is the principle
through which you may build your habits to order.
When focusing on your aim becomes a habit, your sub-
conscious will constantly look for ways to translate your
aim into its physical counterpart. And your subconscious
will try to do that through the most practical and direct
methods available.
Nothing was ever created by a human being that was
not first created in the imagination, through desire, and
then transformed into reality through concentration.
Creative visualizations rely on creating such a vivid mental image NOTES & COMMENTS
of your desire that you can experience it just as if it were reality.
By making it so real in your mind you are adding emotion which,
as we stressed in the previous chapter, is what is needed to burn
it into your subconscious, creating a new mental pathway.
The way in which you create affirmations and visualizations is vir-
tually identical. The only difference is that one is verbal and the other
is visual, but it is completely natural and easy to do both at the same
time. In fact, it is not only natural to do them simultaneously, but it
may also be easier for you to create a mental image while saying
a phrase that describes it. Or, to state the obverse, keeping a vivid
mental image in your mind may give more passion and meaning to
the words you use to state your desire.
We will examine each technique separately so that you can focus
on certain aspects of each that deserve special attention. We will begin
with affirmations.
POSITIVE AFFIRMATIONS
A positive affirmation is a short phrase that clearly states the change you
want to make in yourself. If you emotionalize that phrase with total faith
and belief that you are capable of changing yourself, and if you repeat
the phrase over and over to yourself until thinking that way becomes
your natural habit, then you will make the change you desire.
When French psychologist Emile Coue devised the positive affir-
mation "Every day, in every way, I am getting better and better," his
intent was to create an affirmation that could be used by many different
patients suffering from a wide range of psychosomatic disorders. This
general, nonspecific phrase was designed to give the subconscious
a positive instruction, but was still open enough that it did not tell the
subconscious a specific problem to deal with, nor did it try to tell the
subconscious how to do it.
88 THIN K AND GROW RICH : THE 2 1ST-CENTURY EDITION WORKBOOK
NOTES & COMMENTS Although Coue's affirmation may indeed make you "better and
better" in general, the downside is that because it is so general and
does not define what "better and better" means, it leaves the interpre-
tation up to your subconscious, which is exactly the kind of thing that
the nonjudgmental subconscious mind does not do very well . Most
affirmations are directed at improving a more focused aspect of your
character. Here is a list of affirmations that deals much more directly with
specific issues related to self-motivation and personal achievement:
What I desire is more important than the difficulties along the way.
I will overcome them to reach my goals.
When I speak to others, I look them straight in the eye and my voice
sends a message of streAgth ar:ld confidel'1ce.
AUTOSUGGESTION 89
It may be that in the preceding list you found one or more affirma- NOTES & COMMENTS
tions that you might like to use to deal with certain issues, but the editors
suggest that you will have even greater success if you use the following
proven techniques to create your own affirmations that are tailor-made
to deal with your life and the specific issues you want to improve.
Signed ..................................... .
Place a written copy where you can see it. and read it
before retiring and on arising. until it has been memorized.
Speak your written statement aloud at least twice daily.
Go to a quiet spot where you will not be disturbed. Close
your eyes and repeat aloud (so that you may hear your own
words) the statement of the amount of money you iatend
to accumulate. As you speak, see and feel and believe your-
self already in possessiol'l of the money.
AUTOSUGGESTION 91
In the reprint of Napoleon Hill's version that is provided above, NOTES &COMMENTS
the resulting written statement is quite long and uses a formal style of
language that few people would feel comfortable using today. However,
you should bear in mind that when Hill instructs his readers to memorize
their written statement, he was giving that instruction at a time when
school students were regularly called upon to stand up and declaim
long heroic poems from memory, and stem-winding public lectures were
considered popular entertainment. Times were very different then and it
would not have been unusual for Hill's readers to follow his instructions
and learn the statement by heart.
Today, the intent in creating your affirmation is not quite so all-
encompassing. Now the challenge is to take just one aspect of your
aim or purpose and use that one idea to create a short, easily remem-
bered phrase that sums up what you desire. By narrowing the focus, it
is quite likely you will find that it will require more than one affirmation
to properly address each issue.
Because of these changes, the editors of this workbook now view
the creation of an affirmation as a three-step process:
3. Use the information from your statement along with the techniques
explained below to create a short, memorable affirmation.
Affirmations work best when they are about a single goal. Take the
time to rewrite and polish your affirmation until you can express your
desire in a short statement of precise and well-chosen words.
AUTOSUGGESTION 93
Make the words memorable and make it feel right for you. Use
NOTES & COMMENTS
powerful and inspirational words that stimulate your mind. Make
up your own catch phrases or rhymes that make it easy to say.
Remember, your affirmation is not just a statement; it should be
an expression of your inner desire that gets you psyched-up no
matter how many times you've said it.
Affirmations should be specific about the desired goal but not about
how to accomplish it. Infinite Intelligence working with your subcon-
scious knows better than you what it can do and how it can do it.
NOTES & COMMENTS Keep reinforcing it until it becomes second nature to you, and your
habit will become to think the new way-the way you want to think.
If you have reservations about the value of repeating affirmations,
we suggest that you consider the billions of dollars spent to run the same
commercials over and over and to place the same print ads day after
day. Or give some thought to the reason why astronauts and athletes
train over and over, why pianists and golfers practice over and over,
and actors rehearse over and over. It is why Pavlov's dog salivated
when the bell rang and why Skinner's rats learned to navigate the maze.
It has been scientifically proven in the laboratory, every motiva-
tional expert acknowledges it, and you prove it to yourself every time
you hum to yourself "You deserve a break today" or you remember that
it's the jeans with the little red tab on the back pocket that are the real
ones. Repetition makes things stick in your mind. Things that stick in
your mind change the way you think. Change the way you think and
you change your habits.
Speaking an affirmation out loud while looking at yourself in a NOTES & COMMENTS
mirror can be especially effective. You can either look yourself in the
eye and talk directly to "you" or, as Andrew Carnegie advised Hill, you
can use the mirror to observe how convincing you appear making the
statement.
Carnegie told Hill to look into his mirror every morning and declare:
"Andrew Carnegie, I am not only going to equal your achievements in
life, but I am going to challenge you at the post and pass you at the
grandstand ."
This is a very well-conceived affirmation. It is a clear statement of
the goal, it is short enough to easily memorize and say with feeling, and
it creates a clear and colorful image that is easy to visualize.
It is worth noting that at speaking engagements Napoleon Hill often
told his audiences about that affirmation and he said that it had a pro-
found impact on him and did just what it was supposed to do. In 1962,
at a lecture in Chicago, Hill said this about Carnegie's affirmation:
The first few times I said it, I felt like a fool. But you
know, eventually I commenced to believe it, and then, after
I started to believe it, I knew I was going to succeed. And
modestly, may I state that I have reached the place in life
where, in terms of the l1lunber of people I have influenced
to become millionaires, my achievements far excel those
of Andrew Carnegie.
NOTES & COMMENTS The following illustrates the technique using the affirmation "In
every failure I can find and use the seed of an equal or greater success."
1. First you would say: "In every failure I, [insert your name], can find
and use the seed of an equal or greater success.
2. Then you would restate it as: "In every failure you, [insert your name],
can find and use the seed of an equal or greater success."As you
say this, think of it as being said by someone close to you who
is encouraging you.
3. The third time you would say: "In every failure he/she, [insert your
lJE.IM], can find and use the seed of an equal or greater success."
This time, as you say it, think of it as being said by someone in
authority whom you admire, and they're praising you.
impression on your subconscious. In some way the act of actually writing NOTES & COMMENTS
your thoughts compels you to turn the words over in your mind. Anything
that helps to distinguish the words makes them more memorable, and
therefore plants them more firmly in your subconscious.
Just as saying your affirmation in the first, second, and third person
can be very effective, writing these three versions over and over can
make an even stronger impact. As you now know, your subconscious
does not question or evaluate the information it receives. By presenting
your subconscious with a written version, you have reached your sub-
conscious through another sense. Seeing your own name written out
and repeated as second- and third-person statements is a powerful
way to reinforce the message.
WRITING IT TO BE SEEN
Another value in writing out your affirmations is that you can place the
written versions where they will act as reminders. Write your affirmations
on cards or Post-its and put them in your wallet, on your desktop, or
stick them on your mirror, the refrigerator door, or anywhere else where
they will catch your eye.
A variation on the idea is to surround yourself with books, pictures,
m~ttoes, and other things that symbolize and reinforce the idea of you
succeeding at your goal. Hill suggests that you constantly add to your
collection of visual motivators, and move your pictures and reminders
to new places where you can see them in a different light and in asso-
ciation with different things.
Some people clip pictures of the cities they want to visit on vacation,
the dream car they want to be able to afford to buy, or clothes they want
to be slim enough to wear. We know of people who compile magazine
clippings illustrating an idea, put them into book form, and regularly flip
through it as a visual version of an affirmation. Some use computer
programs such as PhotoShop to insert their likeness into the pictures.
98 THINK AN D GROW RICH: THE 2 I ST-CENT URY EDITION WORKBOOK
NOTES & COMMENTS Bestselling motivational authors Mark Victor Hansen and Jack
Canfield are perfect examples of how well visual affirmations can work.
They tell the true story about the unique way they kept focused while
working together to write a book. After they came up with a title they
liked, they had it typed out in the same font as is used for the New York
Times bestsellers list, then they pasted their mock-up into the number-
one spot and hung copies of their version of the list in their office where
they could see it as they worked on their new book.
Incidentally, the book they were writing was Chicken Soup for the
Soul, and as the whole world must know by now, it wasn't long before
they were able to replace their visual affirmation with the real thing.
CREATIVE VISUALIZATION
The following description of the process of visualization is excerpted
and adapted from the directions for writing a formal statement of your
desire that appears in Think and Grow Rich: The 21 st -Century Edition.
To begin the visualization process, write a clear, concise
statement of the amount of money you intend to acquire.
Fix in your mind the exact amount of money you desire.
It is not sufficient merely to say "I want plenty of money:'
AUTOSUGGESTION 99
Be definite about the amount. As you read, see and feel NOTES & COMMENTS
and believe yourself already in possession of the money.
When you concentrate on your aim or desire, visualize
yourself as you will be. Look ahead one, three, five, or
even ten years. See yourself as a person of influence, due
to your great ability. See yourself engaged in a life-calling
in which you will nor fear the loss of your position. See
yourself in your own home thar you have purchased with
the proceeds from your efforts as the success you wish
to be. See yourself in possession of a nice bank account
for your retirement. See yourself, in your imagination, in
possession of the money you wish to receive.
When you begin to "fix in your own mind the exact
amount of money you desire," close your eyes and hold
your thoughts on that amount until you can actually see
the physical appearance of the money. When visualizing
the money you intend to accumulate, see yourself render-
ing the service or delivering the merchandise you intend to
give in return for this money.
Make your subconscious believe that this money is
already waiting for you to claim it, so your subconscious
mind must hand over to you practical plans for acquiring
the money that is yours. When the plans appear, they
will probably "flash" into your mind in the form of an
inspiration or intuition.
NOTES &COMMENTS A dramatic illustration that most readers will be able to relate to is
what would happen if you were walking along a garden path and you
suddenly catch a glimpse of something coiled in the grass at your feet.
Or what would happen if someone frantically points at your shoulder
and shouts, "Ohmygawd, it's huge and hairy!" Fear messages race to
your hypothalamus, your heart rate increases, your breathing becomes
rapid, your endocrine system fills your blood with increased adrenaline,
and in a split second your body is prepared for flight or fight.
It doesn't matter that what you saw was a garden hose, or that the
person pointing at you was just joking. In your mind's eye you saw a
snake in the grass or a spider on your shoulder, and that thought, that
visualization was enough to cause your whole body to change.
The reason you react so strongly to the snake or spider is that
you have attached a strong emotional charge to those images. If the
vision in your mind is vivid and real, then the meaning of that image
will be burned into your subconscious. The more often you visualize
that image, the deeper it will penetrate, until it becomes your natural
habit to respond that way. Your subconscious reacts to what is vividly
imagined as if it actually happened. So if your visualization of yourself
succeeding is as real to you as your mental image of the snake, then
the new mental pathways will come as quickly and naturally as your
flight or fight response.
Instead of seeing an image outside of you and re-creating it in NOTES & COMMENTS
your mind, creative visualization is seeing something inside your mind
and re-creating it in reality. Obviously that does not mean you can
visualize something physical, such as a book or a Rolls-Royce, and
suddenly make it appear in the real world. However, what you can do
is visualize something such as success, courage, or leadership and
have it appear within yourself.
Can you really make something happen just by focusing on it over
and over in your mind?
As we have said previously, visualizing it over and over doesn't
make it happen, but it's the visualizing that makes it a part of you
and your personality. Then it's up to you to take the visualization of
your desire-and your faith that you can accomplish it-and tum that
visualization into reality.
There are two areas in modern life where changing the way you
think about yourself is crucial, and in both of those areas you will
find that visualization is widely used and accepted.
In medicine it can literally mean life or death. In sports it can mean
fame and wealth. Because of the long and successful history of using
visualization in both sports and medicine, these two areas also have
the best documentation and the most convincing statistics.
In Think and Grow Rich: The 21 st-Century Edition, the editors
note that in the time since Napoleon Hill wrote about what he called
concentration, his technique of visualizing yourself succeeding has
become an accepted part of athletic and sports training. In fact, if you
read any book by a winning coach, sports star, or Olympic medalist
written since the 1970s, you will find that they all mention the use of
some form of visualization.
When you consider how much the skill levels have improved for
individual competitors in every sport, and how much of that improvement
102 THI N K AN D G ROW RICH : TH E 2 1ST-CENTURY EDITIO N WORK BOO K
influential in America. The media picked up on it, and terms such as NOTES & COMMENTS
holistic medicine and body-mind connection became more and more
common in their reporting. The concept of the body-mind connection
was soon a part of the popular vocabulary and by the 1990s various
visualization techniques had found their way into mainstream medical
practice.
Today there are hundreds of books citing thousands of case histories
where patients learned to manage an acute medical condition, went
into long remission , and in some cases were cured through the use of
visualization. The method has become so accepted in the medical field
that it is no longer categorized as alternative medicine; it is now a part
of what is called integrative medicine.
If there are any lingering doubts in your mind that visualization
works, the editors urge you to investigate the books written about the
medical use of visualization. The authors are irrefutably credible and the
stories will convince you beyond question that visualization can have
a powerful impact on the way you think and how you succeed in life.
Loosen any clothing that you find binding or constricting and let
your arms hang loosely with your hands resting in your lap.
Now close your eyes, place one hand lightly on your abdomen,
and take a deep breath, breathing the air in through your nose and
lelling it out through your mouth.
104 THI NK AND GROW RI CH : T HE 21 sT _CENTU RY EDITION WORK BOOK
NOTES &COMMENTS As you breathe in, do not try to fill your chest. Instead, as you take
each breath, think of the air filling your whole body so that both
your chest and abdomen expand.
If you are breathing as you should, each time you breathe in,
the hand you placed on your abdomen will be lifted out as your
abdomen expands along with your lungs.
Continue to breathe deeply as you let your breathing settle into a
slow, relaxed rhythm and you slowly count down from ten to one,
releasing all stress and tension in your body. As you count each
number, envision yourself on an escalator; with each number the
escalator takes you down to a deeper level of relaxed receptivity.
That simple exercise, which shouldn't take more than a few minutes,
will put you in a state of relaxed but receptive attention. At the end of
this chapter you will find a more detailed explanation of the ideal mental
state for visualization. However, at this point, knowing the relaxation
technique explained above is quite sufficient in order to move on to the
next step in the process.
form a picture in your mind. Research indicates that about 70 percent NOTES & COMMENTS
of people say they can easily create mental images, while the remain-
ing 30 percent feel that although they may have some trouble, they
can strengthen their ability with practice. The difference may be that
what they visualized was not what they expected.
What each individual person actually "sees" when they visualize
can vary greatly. Some people find that their visualizations come in full-
color mental movies, while others say that what they see is more like
a single scene that dissolves or morphs into something else. Others
report that they can create pictures but the scenes won't stay on
subject. It is also not uncommon for people who see pictures and scenes
to be concerned that their visualizations are more like something they
have made up or constructed rather than a picture of reality. And some
people don't see "pictures" at all. Instead, their mind 's eye presents
them with images or visual symbols that are metaphors for the idea
behind their goal. Some people report that their visualizations are more
like having a thought or an idea, rather than what it is like when they
see something.
If you are concerned that you won't be able to use the visualization
technique because you don't think you can create clear mental pictures,
you can set your mind at ease. All of these examples and practically
any other variation you can think of can be worked with and intensified
by practice. It is a matter of taking whatever comes to your mind's eye
-whether it is a full-blown movie; a shifting, flickering snapshot; or a
symbolic image-and visualizing it often enough that it will naturally
start to come into clearer, cleaner, sharper focus.
What if you fall asleep, or your mind wanders, or you can't make
heads or tails out of what you see, or you get so many images so fast
it doesn't make sense and you can't control it? The answer to all of
those questions is just give it time. Your pictures are there. You just
have to find them and give yourself a chance to understand them.
106 T HI NK AND GROW RICH : TH E 2P' -CENT URY EDITION WORKBOOK
NOTES & COMMENTS Professionals who teach visualization courses say that even if your
first attempts only produce vague images or flashes, in time virtually
everyone can leam to visualize in mental images. Many people who see
in symbols to begin with, find that as they work with their visualizations
the symbols just naturally make the transformation into realistic mental
pictures. The same is true for those who initially see only flashes of
indistinct single images. If you practice consistently you will find that
the images last longer and become clearer each time you repeat the
visualization. It is a matter of practice and familiarity.
and how they will be when you have achieved your desire. Another
especially helpful film technique is the use of slow motion to slow things
down so that you can study every frame and make sure it is captured
and imprinted on yeur subconscious.
AUTOSUGGESTION 107
Changing the point of view is another technique that will help burn NOTES & COMMENTS
the message of your visualization into your subconscious. Many people
naturally visualize in wide shots. Even if they zoom in when they are
filling out details, their master shot is to stand back and look at the
complete picture of themselves having accomplished their desire.
The most effective visualizations are those that focus on vivid mental
pictures that resonate with you on a personal and emotional level. Some
people create visualizations that focus on the process and play like a
plot that takes time to advance to the point where the aim has been
realized. Others focus on the goal and create a single panoramic scene
that illustrates their concept of having achieved success, and they zoom
in or cut to specific areas to focus on the details.
If your visualization is like a movie that moves from scene to scene,
see yourself in the scenes acting exactly as you would want to be if
you were overcoming obstacles and succeeding at your goal. Project
yourself and your personality so that you are acting as if you already
are the person you want to become.
If your style of visualization is to create a symbolic panoramic scene,
visualize your aim or desire in the present tense, as already existing the
way you want it to be. Use your imagination to form the picture as if it
were already a fact, and see yourself as an integral part of your vision,
feeling as though you have already accomplished your desire.
As you create the visualization of your desire, fill in every detail
that you can think of. If your visualization involves going somewhere
or doing something, create images of your actions right down to the
last detail. Where do the scenes take place? Is it outside or indoors?
Is it hot or cold? Is it bright or dark? If it's inside, how are the rooms
furnished? If it's outside, are there trees or pavement? Can you hear
traffic or birds? Do the sounds annoy you or soothe you? Keep building
up your visualization and giving meaning to every detail until it is so
complete that it looks like reality and feels like a real experience.
108 T HI NK AND GROW R ICH: THE 2 1ST-CENTURY EDIT ION WORKBOOK
NOTES &COMMENTS The more real and complete the visualized experience, the more
power your visualization will have to influence your subconscious.
One technique that can strengthen the impression is to talk to your
mind when you visualize the images-as though you are talking to
another person . Whether you do it mentally or out loud , if you use
words to accompany the images, it will help impress upon your sub-
conscious the mental picture you are visualizing and the idea behind it.
To keep your visualizations fresh and interesting, you should change
your point of view from time to time-similar to the affirmation technique
of saying your affirmation in the first, second, and third persons. If your
natural style is to create a broad picture of your success, you might
switch to seeing the entire success scenario in close-up. Or you could
get a sense of what it feels like to succeed by making yourself the
central figure in the scenario and looking out through those eyes to
see it from that pOint of view. Then see it from someone else's point of
view, as though you are standing beside someone you respect and that
person is watching the scene and cheering you on.
Jack Canfield, co-author of the Chicken Soup series of books,
teaches another three-step variation on the movie-theatre technique that
covers all the bases. He suggests that first you view your visualization
as though you are watching a movie playing on a theatre screen. Then
you walk up to the screen, open a door, and step inside the movie,
which plays again, but now you are in the movie and seeing it from that
point of view. And as a final step, you walk out of the screen, shrink the
screen down until it is like a cookie that you break into pieces and
swallow, making the whole visualization literally a part of you.
visualize yourself acquiring money, a car, or any other real object, what NOTES & COMMENTS
you are really doing is confirming to yourself the belief that you are
capable of making it happen. The vivid images that you create of your
desire are burned into your subconscious where they connect and
interact with other bits of information so that you automatically start
coming up with more and better ideas of how you can earn the money
to put in your bank so you can buy the Rolls-Royce.
Visualization doesn't create concrete objects; it creates attitudes
and ideas. When you change your attitudes and ideas, you go from
living inside your head to making things happen in the real world , and
then it is you, not your visualization, who takes action and makes the
concrete things come true.
NOTES & COMMENTS feeling is one of the greatest motivators you can tap into, and that is
what visualization can do. By mentally reexamining in detail the thoughts
and emotions going through your mind when you were exhilerated with
success, you can take those feelings and use them to overcome the
sabotaging negative self-talk. In effect, you can remake the way you
are feeling now by infusing it with the confidence and faith you felt
when you were a winner.
tackling weight control; eliminating bad habits such as substance NOTES & COMMENTS
abuse; improving any skill, talent, or sports ability; and improving your
interpersonal skills and your relationships with others.
EDITORS' RECOMMENDATIONS
The editors recommend the following list of books which are particularly
helpful in developing the technique of creating powerful mental imagery;
most are also available as audiobooks: Visualization: Directing the
Movies of Your Mind by Adelaide Bry; Creative Visualization by Shakti
Gawain; Psycho-Cybernetics by Dr. Maxwell Maltz; Peak Performance
by Charles Garfield; The Psychology of Winning by Dr. Dennis Waitley;
The Power of Visualization by Lee Pulos, Ph.D.; The Secret by Rhonda
Byrne; The Success Principle by Jack Canfield; Awaken the Giant
Within by Anthony Robbins; The Silva Method by Jose Silva; and
the collection of audiobooks featuring the Silva Method trainer Hans
Dejong, which includes an unusual method of quieting the mind using
an audio tone that is designed to put the mind in the alpha state.
NOTES & COMMENTS You can bring yourself to this ideal state of mind for visualization by
following the progressive relaxation process described below. Although
we have written it in a certain sequence to convey the idea of moving
from one muscle group to another, our version is not a special formula
that you need to memorize and follow to the letter. This relaxation exer-
cise is simply a sequence of breathing and releasing muscle tension
that follows an obvious progression that you will quickly recognize and
easily understand.
To begin, loosen any clothing that you find binding or constricting.
Sit in a comfortable place where you can rest your feet flat on the
floor. Let your arms hang loosely with your hands resting in your lap.
Now close your eyes, place one hand lightly on your abdomen ,
and take a deep breath, breathing the air in through your nose and
letting it out through your mouth.
As you breathe in, do not take the air in so you swell out your chest.
Take it in so that you fill both your chest and your abdomen.
As you take each breath, think of the air filling your whole body. If
you are breathing as you should, each time you breathe in, the
hand you placed on your abdomen should be lifted out as your
abdomen expands along with your lungs.
As you quiet down, take notice of how your body feels, starting with
the toes on your right foot. Curl your toes, then let them uncurl and
relax. When you feel you can recognize the difference between tensed
and relaxed, shift your attention up to your right ankle and again
stretch and flex, noting the difference. Move further up, tighten and
relax the calf muscles, then bend and straighten your knee, noting the
AUTOSUGGESTION 113
difference as your muscles contract. Move up to your thigh muscles, NOTES & COMMENTS
your hips, and finally your buttocks, tensing and releasing all the
way up until your whole leg is relaxed from your toes to your hip.
Now move to your left leg, tightening and releasing the muscles
until your left leg too is completely relaxed and comfortable.
Then work the muscles of your stomach and chest, tensing and
releasing. Now move your focus to your lower back and spine.
Next focus on your arms and upper torso. Work each arm individ-
ually, being aware of the muscles working as you curl your fingers
and close your thumbs, swivel your wrists, then progress up your
forearms, work your elbows, tighten and release your biceps,
and continue working all the way up to your shoulder blades,
your upper shoulders, and your neck muscles. With each set of
muscles, tighten and release until you can feel the tension leave,
allowing warmth and relaxation to fiood in and spread throughout
your body.
Now pay special attention to your face and scalp. Begin by making
yourself aware of how relaxed your body has become and let that
feeling of relaxation rise upward until it engulfs your neck, your
throat, and spreads across your cheeks, temples, forehead, and
scalp. Release your frown and allow your forehead to relax. Ease
the tightness in your jaw and let your mouth open a bit so the
tension can fiow out. Breathe deeply and release all tension. Now
let go completely and enjoy the release as all tension drains away.