*Vance Romane’s Simple Method to Better Sleep* Many people are suffering from stress, anxiety, and insufficient sleep. This self-hypnosis meditation to improve your sleep involves a series of relaxing and soothing techniques to induce deep relaxation and help you fall asleep peacefully. By following these steps, you can create a tranquil mental environment conducive to restful sleep. Take your time and go through the techniques very leisurely and slowly. You may find that you fall asleep even before you have used all the techniques. Lastly, do not try to fall asleep. Instead, have fun playing with your imagination and you will likely drift off to sleep faster than you expected. After you improve your sleep, you will experience greater enjoyment in all areas of your life. A rested, relaxed mind is a strong mind. If you are not sleeping as well as you like, start off with self-hypnosis meditations by: 1. *Progressive Muscle Relaxation:* Tensing and tightening up your legs like iron bars, toes reaching away from you for about 7 seconds, then relax about 10 seconds. Do the same with your arms, then your whole body. Something like cats and dogs do to stretch to dispel tensions and relax. Extended Variation: Tense up and relax *every single part of your body*, including squeezing eyelids and relaxing; raising eyebrows upward and relaxing, pressing lips together and relaxing. Do this with every part of your body, one at a time. End by tensing up everywhere on your body and letting go. 2. *Deep Breathing:* Taking 5-6 deep breaths, slowly in your nose, then out of your mouth. Take long slow DEEP down in your body breaths. Imagine breathing all the way down to your waist, like filling and emptying a glass of water, but you do it with your breath. You can give the breath an imagined pleasurable relaxing color as you imagine it going in and out. 3. *Body Melting:* Get in your comfortable sleep position. Then imagine your toes melting down for 20-30 seconds; then feet; then ankles sinking deeply in the bed, etc. Do this with every part of your body, including your internal organs. Take your time imagining each part of your body completely relaxing, letting go. 4. *Round and Round the Mountain:* You can also imagine yourself in a hazy, dreamy way on a long exhausting walk; walking round, and round and round a high mountain; heading upwards to the top. It is late at night, and you arrive at the tiny fairytale inn; everyone is sleeping, and a large old-fashioned key awaits hanging on a rack for your reserved room. You go to the room and there are many small rocks on the balcony. You open the balcony door, and you are so tired that it is hard not to fall asleep; you barely manage to have the energy to pick up and throw the rocks over the balcony, slowly, one at a time. As each rock hits the water, you watch the rock splash in the water as the water begins twirling and swirling in the lake far down below. Each rock seems heavier and heavier and makes you feel more and more tired and sleepy. You run out of rocks and lie down in the bed, sleepy and exhausted. 5. *Floating in the Air:* If you are not asleep already, imagine the legs of the bed, one leg at a time, lifting and floating upwards. Then every object in the room, lamps, pens, etc. floating in the air, as you imagine sleeping and dreaming on the floating bed, with everything in the room floating lazily, dreamily around you. You fall asleep as you watch everything floating around you. Sweet dreams, and until next time, stay tuned for more hypnotic experiences, Vance Romane Copyright 2023 M.V.P. Ltd.-Romane. Permission is granted to reprint and share this manuscript in whole, or in part, in blogs, newsletters and other print and electronic/digital media by giving credit to the author as follows*: For more information about Vance Romane, hypnosis, seminars, or his recordings and books, please visit: **https://vanceromane.com/* <https://mailtrack.io/trace/link/eac1784abb02e577d78549b5fff16a56929d7277?url=https%3A%2F%2Fvanceromane.com%2F&userId=2047633&signature=29451ac48cae7edb> . To unsubscribe visit: https://vanceromane.com/unsubscribe/ <https://mailtrack.io/trace/link/9e8c167c7793723811eb2cf90261a67ccbb30a9f?url=https%3A%2F%2Fvanceromane.com%2Funsubscribe%2F&userId=2047633&signature=6fafe3e45d429d4f> [image: Mailtrack] <https://mailtrack.io/trace/link/5ce2c55b92f2eb331b6c1fde2e17c5a0b9241815?url=https%3A%2F%2Fmailtrack.io%3Futm_source%3Dgmail%26utm_medium%3Dsignature%26utm_campaign%3Dsignaturevirality11%26&userId=2047633&signature=6170bd60384305e4> Sender notified by Mailtrack <https://mailtrack.io?utm_source=gmail&utm_medium=signature&utm_campaign=signaturevirality11&> 23-11-02, 05:28:07 p.m.