Autosuggestion is the repetition of words and phrases, with the aim of changing your perception of reality. It is a personal development method used to form positive beliefs about yourself and to break away from bad habits. Autosuggestion works by instilling ideas into the subconscious and making them believe their reality.
Steps
Part 1 of 5: Creating an Autosuggestion
Step 1. Identify the things you want to change
Determine which personality traits you want to adopt. Identify bad habits and obstacles you want to get rid of. Choose something you truly desire, making sure it is consistent with your other goals, that is specific and detailed, that does not harm others, and that the achievement of which is stimulating but at the same time realistic.
Step 2. Choose something plausible
Make sure you can believe the autosuggestion - if not, it won't work. For example, instead of saying "I earn € 100,000 a year", you should say "I have chosen to earn € 100,000 a year".
Step 3. Use emotions
For autosuggestion to work, it must trigger emotions. The greater the significance that autosuggestion will have for you, the greater its effectiveness.
Step 4. Use the first person
Autosuggestion is directed at you and no one else. You can't base it on what you want other people to be or how they think you should be. Turn it towards what you want to be.
Step 5. Be positive
Autosuggestion is most effective when coupled with positive thinking. Plus, employing positive affirmations will keep you motivated in achieving your goals.
Avoid negativity. Don't use negative phrases like "I can't", "I won't" or "I don't want to". For example, you have to say "I'm brave" instead of "I'm not afraid"
Step 6. Don't give yourself a time limit
It may cause you some stress, which will interfere with achieving your goals.
Step 7. Practice the autosuggestion you created
Use meditation, sleep, or writing - the more you practice autosuggestion, the faster it will work.
Part 2 of 5: Using Meditation
Step 1. Use meditations to self-suggest
When in a relaxed state, the mind is more open to accepting new ideas and heading in new directions.
Step 2. Find something comfortable
What you need is a comfortable and relaxing environment. Find a quiet place where you won't be disturbed.
Step 3. Use music
It's a great tool for relaxing your mind - use it to focus.
Use music only if it helps you meditate. If it distracts you, do without it
Step 4. Sit in a comfortable position
You can sit cross-legged on the floor or on a chair. Make sure you are comfortable and have good support.
If you are using a chair, it is best to keep both feet flat on the ground
Step 5. Keep your eyes partially open
If you prefer to keep them closed, find a room that is bright enough for the light to pass through your eyelids. While you are in a relaxed state, you risk falling asleep.
Step 6. Relax
While sitting comfortably, try to relax and clear your thoughts. Breathe deeply and regularly. Focus your attention on a point just below the navel. Once you have become aware of this point, just give it passive attention.
Step 7. Observe without participation
If a thought crosses your mind, don't worry about it. Acknowledge its presence and let it go. What you need to do is avoid any active participation, which could create tension and distract you.
Step 8. Repeat the thought you want to convince yourself of
When you feel completely relaxed, repeat to yourself the idea that you want to self-suggest, involving your emotions as much as possible and visualizing yourself in the act of self-suggesting.
Step 9. Meditate for at least twenty or thirty minutes
You need to give yourself enough time to focus on the content of the autosuggestion so that you can absorb it.
Part 3 of 5: Using Sleep
Step 1. Make a recording of the thought with which you wish to self-suggest
You can use a voice recorder or a program on your cell phone. Make sure to turn on the "repeat" function, so that the recording is continuously played during sleep.
- Make sure you record in a strong but soft voice. She must be authoritarian and, at the same time, kind.
- If you don't like the sound of your voice, have a friend or family member do the recording.
Step 2. Use the second person
Unlike the other methods, in this case the person to employ is the second, since you find yourself giving orders to yourself. For example, instead of saying "I am a brave person", you will say "You are a brave person".
Step 3. Repeat each measure ten times, before moving on to the next sentence
Repeat each statement until you get a recording that lasts half an hour
Step 4. While sleeping, wear a pair of headphones
Make sure the headphones allow you to sleep comfortably. For example, if you sleep on your side, use internal earbuds so you can easily rotate your head.
Step 5. Relax
While sitting comfortably, try to relax and clear your thoughts. Breathe deeply and regularly. When in a relaxed state, the mind is more open to suggestion.
Step 6. Listen to the recording as you fall asleep
Your subconscious will absorb its contents during sleep.
Step 7. Use the registration for 14 consecutive nights
Repetition will help you absorb the idea. After the 14-day period has ended, move on to a new thought.
Part 4 of 5: Using the Visualization
Step 1. Set a time
Choose a specific time to view the content of the autosuggestion. Setting a schedule will help you follow a consistent schedule, which will contribute to the success of autosuggestion.
The moments before sleep and after awakening are the best, because they are the ones when the mind is most vulnerable
Step 2. Relax
While sitting comfortably, try to relax and let your thoughts go. Breathe deeply and regularly. Visualization and self-suggestion work best when you are in a relaxed state, because your mind is more open to being influenced.
Step 3. Close your eyes
While practicing this method, you can either stand or sit, but make sure your eyes are closed.
Step 4. Repeat the thoughts you wish to convince yourself of
As you do this, visualize yourself in the act of self-suggesting. Make what you imagine as meaningful as possible. The more emotion you put into the visualization, the more effective the process will be.
Step 5. Make the images as vivid as you can
As you imagine your autosuggestion coming to life, try to engage all of your senses. Try to see, hear, feel, smell and touch the scene you are depicting.
Step 6. Give emotion to the visualization
Imagine how the belief you are instilling in yourself would make you feel, and associate that feeling with what you depict. For example, if you imagine yourself getting a promotion, imagine how you would feel if it really happened: happy, accomplished, and confident.
Step 7. Interpret your experience
Visualize scenes where you practice what you are self-convincing. Move your body slightly and use gestures, just like you would if you were in that situation. For example, if your autosuggestion is "I'm a good speaker," imagine yourself giving a speech in front of an audience, using gestures and emphasizing your argument.
Step 8. Repeat the view
Try to do it two or three times a day, regularly. Visualization and autosuggestion only work if you practice them repeatedly.
Part 5 of 5: Using Scripture
Step 1. Fold a sheet of paper lengthwise
Spread out the paper and, in the left column, write a list of negative things you would like to change, including whatever comes into your mind. You have to be as spontaneous and genuine as you can.
Step 2. Listen to yourself
Over the next few days, listen to yourself as you talk to other people, focusing on what you are saying. Take note of any negative statements you notice in what you say.
Step 3. Write positive affirmations
In the right column of the sheet, rewrite each negative statement in positive form, using the most effective words you can find. For example, instead of saying "I'm a smart guy", write "I'm smart and insightful."
- Don't express yourself in the future. Write "I am" and not "I will be".
- If you feel uncomfortable writing "I am", you can say "I'm learning to …" or "I'm getting better at …".
- If you can't find more effective words, use a thesaurus.
Step 4. Fold the paper in half
Stop referring to the negative statement column. You have to make your mind believe that you have done away with those thoughts: now, you will train yourself to think positively.
Step 5. Place the piece of paper where you can see it
Attach it to the refrigerator wall or bathroom mirror. Make sure the positive affirmation column is displayed. You don't have to dwell on the list - it only serves as a reminder of the transformation you are working on yourself.
Step 6. Pay attention to what you say
Whenever you make one of those old negative statements, stop, and immediately say the new positive version.
