Auto-suggestion is a series of positive words and sentences that are used over and over again to change your perception. This is a self-improvement method for creating new, positive beliefs about yourself, as well as being an effective method of changing bad habits. Autosuggestion works by placing an idea into the subconscious and making it believe that the idea is correct.
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Method 1 of 5: Creating Auto Suggestions
Step 1. First identify anything you want to change
Decide what traits you want to inculcate. Identify all the bad habits you want to get rid of. Decide on the obstacles you want to remove. Choose one thing you really want. Make sure it is consistent with your goals, specifics and other details, harmless to others, challenging but realistic.
Step 2. Choose something convincing
Make sure that the auto-suggestions that are generated are convincing to you. If you're not sure, it's a waste. For example, instead of saying, "I earn a million a month.", say, "I earn ten million a month."
Step 3. Use emotions
For autosuggestion to work, it must trigger feelings. The more meaningful the suggestion is to you, the more effective it will be.
Step 4. Use the first person pronoun
Auto-suggestions are made only for yourself, no one else. Don't base your suggestions on wanting to change other people or how you look in their eyes, make auto-suggestions about what you want for yourself.
Step 5. Think and be positive
Auto-suggestion will be more effective when paired with positive thoughts. Using positive statements also helps keep you motivated towards your goals.
Avoid negative thoughts and attitudes. Avoid using negative phrases like "I can't," "I won't," or "I don't want to." For example, it's best to use "I'm brave," instead of "I'm not afraid."
Step 6. Don't set a time limit
This will actually trigger stress and interfere with meditation and goal attainment.
Step 7. Practice your auto-suggestions
Use meditation, sleep, or writing methods to practice auto-suggestion. The more often he is trained, the faster he works.
Method 2 of 5: Using the Meditation Method
Step 1. Use meditation to practice auto-suggestion
In a relaxed state, think you are more open to new ideas and directions.
Step 2. Find a comfortable place
Find a comfortable and relaxing environment. Make sure it's quiet, calm and free of distractions.
Step 3. Use music
Music is a great tool for relaxing the mind. Use music that helps you focus.
Use music only if it helps meditation. Don't use it if it bothers you
Step 4. Sit comfortably
You can sit cross-legged on the floor or on a chair. Anyway comfortable and not easy to fall.
It's a good idea to have both feet flat on the floor if you're sitting in a chair
Step 5. Relax the eyes and leave them half open
If you don't want to keep your eyes open, find a room that is bright enough for light to penetrate your eyelids. While the body is relaxed, it is possible to fall asleep.
Step 6. Relax and relax the body
Sit comfortably, relax, and let go of the burden of the mind. Breathe deeply and regularly. Focus on a point just below your belly button. Once you realize this point, focus all your attention on it.
Step 7. Stay away
If a thought pops into your mind, don't ignore it. Just admit that the thought is there and let it go. Avoid active participation, because it will make you tense and interfere with concentration.
Step 8. Repeat your auto-suggestion
Once you feel completely relaxed, repeat the auto-suggestions to yourself. Spill and concentrate as much emotion as possible on those auto-suggestions. Imagine yourself doing what is suggested.
Step 9. Spend at least twenty to thirty minutes meditating regularly
Give yourself enough time to focus on your auto-suggestions so they can sink in.
Method 3 of 5: Use the Sleep Method
Step 1. Record your auto-suggestions
Use a voice recorder or similar program on your phone. Make sure to play the recording on "repeat" mode so it can continue playing while you sleep.
- Make sure you record auto-suggestions in a strong but soft voice. Try to be commanding, but gentle.
- If you don't like hearing your own voice, ask a friend or relative to record their voice.
Step 2. Use the second person pronoun
Unlike other methods, use the second person pronoun, because you are giving yourself an order. For example, instead of saying, "I am a brave person," say, "You are a brave person."
Step 3. Repeat each sentence ten times
Make sure you repeat each sentence ten times before moving on to another sentence.
Repeat each set of suggestions until you have a 30-minute recording
Step 4. Use headphones while you sleep
Make sure that the headphones in question allow you to sleep easily. For example, if you usually sleep on your side, use earplugs to make your head more comfortable.
Step 5. Relax your body
Once comfortable in a sitting position, try to relax and let go of your mind. Breathe deeply and regularly. The mind will be very easy to give suggestions when it is in a relaxed state.
Step 6. Listen to your voice suggestions while you sleep
This suggestion command will be absorbed into the subconscious, as you sleep.
Step 7. Use the tape for 14 nights continuously
Repetition allows you to absorb suggestions. After 14 days, move on to the next suggestion command.
Method 4 of 5: Using the Visualization Method
Step 1. Schedule a time
Choose a specific time to visualize auto-suggestions. Scheduling makes it easier to maintain a consistent schedule, and guarantees the success of auto-suggestion. #* Before going to sleep and when you wake up, it is the best time because at this moment you are more open to receiving suggestions.
Step 2. Relax your body
Sit comfortably, relax, and let go of the burden of the mind. Breathe deeply and regularly. Visualizations and auto-suggestions work best when you're relaxed, because your mind is more open to suggestions.
Step 3. Close your eyes
You can stand or sit during this method, with your eyes closed.
Step 4. Repeat the suggestion of your choice
As you repeat, imagine yourself experiencing the suggestion yourself. Attach as much meaning to what is imagined. The more emotion you put into it, the more efficient it will be.
Step 5. Make your picture as real as possible
Try to engage each of your senses as you imagine that automatic suggestion coming to life. Try to see, hear, feel, smell, and touch what you imagine.
Step 6. Attach emotion to the visualization
Imagine how the built-in autosuggestion affects how you feel. Attach the feeling to the image created. For example, if you imagine getting a promotion, imagine how you would feel if that happened: happy, successful, and confident.
Step 7. Actualize your experience
Imagine a situation where you use autosuggestion. Move the body a little, use hand signals as in real situations using auto-suggestion. For example, if the suggestion is something like, "I'm a good reader," imagine yourself giving a great speech in front of an audience, complete with hand signals and emphasis on your speech.
Step 8. Repeat the visualization
Try imagining this kind of thing two or three times a day. Be sure to practice this visualization consistently. Visualization and auto-suggestion will only work if done repeatedly.
Method 5 of 5: Using the Writing Method
Step 1. Fold a sheet of paper at a long corner
Unfold the paper and write a list of negative things you want to change on the left. Write down everything that pops into your head. Do it spontaneously and sincerely as possible.
Step 2. Listen to your own voice
Over the next few days, listen to your own voice when talking to other people. Focus on what was said. Write down any negative monologue statements that you catch.
Step 3. Write a positive statement
Rewrite each negative statement into a positive statement. Do this on the right side of the paper. Use the strongest word you can get. For example, instead of saying, "I'm smart," say, "I'm smart and sensitive."
- Avoid using adjectives and future adverbs. Say, "I am…" rather than "I will…"
- If you don't feel comfortable saying "I…", say "I'm learning to…" or "I'm getting better at…".
- Use a thesaurus or vocabulary dictionary if it's hard to come up with stronger words.
Step 4. Fold the paper in half
Don't refer to the negative side anymore. Your mind should think you're done writing a negative list. Now you will train your brain to think positively.
Step 5. Place the folded paper in a visible place
Stick it on the refrigerator door or bathroom glass. Make sure the positive side of the statement is clearly visible. You don't have to stare at the list all the time. The important thing is to be there as a reminder that you are transforming yourself.
Step 6. Pay attention to what is said
Stop talking every time you say one of the old negative statements. Once you stop, immediately say a new positive word.
