June 30, 2007
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When your hand becomes limp, heavy and relaxed —and it will become limp, because you will accept your own self-suggestions—focus your attention upon the wrist. “My wrist is becoming relaxed .. . limp . . . heavy . .. more relaxed . . . more limp .. . more heavy . . . growing heavier and heavier . . . more limp . . . more relaxed.”
Take your time. Do not hurry any phase of relaxing the muscles. Assist yourself in relaxing by occasionally taking three deep breaths, counting to yourself as you inhale, “One . . . two . . . three . . . four . . . five . . . six.” Exhale, relaxing more, “One . . . two . . . three.” Bring your attention up to the forearm—the elbow —and finally all the way up to the shoulder. Suggest to yourself the feeling that your hand and arm are heavy —heavy as lead weights, so heavy and relaxed that you couldn’t move them even if you wished to. Do not make the effort at this time to prove that they are so heavy you cannot move them.
Accept it as a fact. If you can keep from consciously challenging this feeling, you have taken a long step toward relaxation and self-suggestion under self-hypnosis. If your legs feel cramped, your back taut or your neck stiff, use the same method of concentrating your attention upon that part of the body and suggesting relaxation until it becomes relaxed.
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