Count down method (deeping)

Alpha exercise

Practice this exercise in the morning when you first wake up.

1. When you awake up in the morning, go to the bathroom if you have to, then go back to the bed.

2. Close your eyes and turn them slightly upward toward your eyebrows (about 20 degrees).

3. Count backward slowly from 100 to 1.
Do this silently; that is, do it mentally to yourself.
Wait about one second between numbers.

4. When you reach the count of one, hold a mental picture of yourself as a success.
An easy way to do this is to receall the most recent time when you were 100 percent succesful.
Recall the setting, where you were and what the scene looked like, what you did, and what you felt like.

5. Repeat mentally, "Every day, in every way, I am getting better, better, and better."

6. Then say to yourself, "I am going to count from 1 to 5;
when I reach the count of five, I will open my eyes, feeling fine and in perfecrt health, feeling better than before."

7. Begin to count.
When you reach 3, repeat, "When I reach the count of 5, I will open my eyes, feeling fine and in perfect health, feeling better than before."

8. Continue your count to 4 and 5.
At the count of 5, open your eyes and tell yourself mentally,
"I am wide awake, feeling fine and in perfect health, feeling better than before. And this is so."


This is actually simple 3 steps
1. Count backward from 100 to 1.
2. Imagine yourself succesful.
3. Count yourself out 1 to 5, reminding yourself that you are wide awake, feeling fine, and in perfect health.


40 days
100-1 for 10 mornings
50-1 for 10 mornings
25-1 for 10 mornings
10-1 for 10 mornings
after 40 mornings, 5-1