Keeping on with our current theme of using self-hypnosis skills to quiet the mind and enhance sleep, todays process is a means of lulling to sleep when your mind won’t shut up. It can be such a tonic when you learn to quiet the mind for sleep….

We have busy minds often, many find it difficult to quiet the mind, especially if we have a busy life or are encountering a lot of issues, so having a strategy to deal with that is incredibly useful.

I would hasten to add though that such a technique, or any of those previously mentioned, may well be rendered impotent when in competition with stimulants such as high dosage of caffeine in the system or if you have a lot of exercise hormones (such as cortisol) in the system because you exercised rigourously late in the day.

If your restlessness is caused by your minds activity alone, then this is going to work a treat and help you to quiet the mind for sure.

Follow these 8 steps to quiet the mind and drift off to sleep more easily…. Step OneInduce Hypnosis.
You can do so by any means you desire or know of. You can use the process in my Science of self-hypnosis book, use the free audio we give away on this website to practice or have a look at the following articles as and when you need them; they are basic processes to help you simply open the door of your mind:

Heavy Arm Self-Hypnosis Induction Method
Using Eye Fixation for Self-Hypnosis
The Chiasson Self-Hypnosis Method
Hand to Face Self-Hypnosis Induction
Using Magnetic Hands for Self-Hypnosis
The Coin Drop Self-Hypnosis Induction

However, with this process, an induction is potentially too much activity, so I teach my clients how to adopt a hypnotic mindset and simply have a mindset that is positive and expectant. Again, to really understand the cognitive set of the hypnotic mindset, go grab a copy of my Science of self-hypnosis book where it is explained in simple but comprehensive terms.

Once you have induced hypnosis, or just adopted the hypnotic mindset, move on to the next step.

Step Two: Now engage your imagination and imagine that you are on the highest floor of a big, bustling and busy office block in a city centre. Notice the view outside of the window of all the other office buildings, and you can see traffic everywhere and people bustling here and there.

Here in the office, things are also bustling. There is a deadline of some kind looming, and as a result, there are many office workers milling around at speed, others rushing at their desks, people are shouting into phones, making speedy photocopies, phones are ringing constantly. It is tough to try and keep up with all the movement, noise and activity in this office.

Many people look flustered. Many have looks of anguish and uneasiness on their faces. No-one is smiling. Some people argue and exhale loudly. Some are pushing past others as they move around the open plan area that does not seem to big enough for all these people. More people seem to arrive and add to the busy-ness and noise and it is hard to focus or concentrate at all.

You notice that it feels hot and humid up here too.

Engage in this scene, see the sights, colours, shades of light and hear the incessant sounds, noises and distractions happening everywhere, perhaps making you feel agitated. As soon as you notice a slight sense of discomfort with the scene, then move on to the next step.

Step Three: Noting that you feel that slight discomfort at the scene before you, you choose to head for the staircase and get out of here.

As you open the doors to the staircase, you notice that there are even people rushing up and down these stairs and looking pained and frustrated. The levels of frustration appear to have spilled out and the people walking around here are doing so quickly and without consideration.

You choose to take the stairs downwards to the next floor… Each step that you take takes you deeper down inside of your mind.

As you arrive at the next floor of the office building, it is with a sense of relief as you notice that the office space here seems to be 50% as congested. There are less people and as a result, there is less of a sense of anguish. A few people from upstairs do still move at pace and exit again, but it is far more comfortable than where you were previously.

Maybe it is because this is a different department, maybe they are not on the same deadline as the people upstairs, but you notice the distinct difference of pace and volume of people but there is still some overlap from the frantic atmosphere above, the offices are related after all.

Once you have engaged and noticed all around you on this floor, once you have spotted the notable differences between here and upstairs, you move on to the next step.

Step Four: You decide to head for the stairs again, leaving this still busy place and it’s ill-feeling behind you.  As you step out of the doors, you notice that this staircase downwards is not nearly as congested or as busy as the previous one.

Each step you take down the stairs takes you deeper inside your mind, all the time going deeper down inside the building and deeper into your mind.

As you arrive in the next open plan office, you notice that this one is distinctly calmer. There are leather seats and waiting areas, less work spaces and many of the fewer workers here are relaxed back in their chairs and you can only see a few workers around the place. They all seem to smiling and there is a noticeable lack of noise. There are pictures on the wall and plants that are healthy and thriving here.

This makes you smile and breath a lot easier, it is refreshing and enjoyable to be here. There are fewer windows and these ones look out across quieter areas. The temperature here is cooler and more soothing.

Enjoy this place, engage with it, notice all you can see, hear and feel and then when you notice how different it is, move on to the next step.

Step Five: Yearning for some solitude and deep, peaceful place, again you take the stairs to the next floor down, going deeper…  Each step takes you deeper inside your mind as you drift further down the building and into the deeper parts of your mind.

it is wonderful to notice that there is virtually no-one else using these stairs, there is room for you to use them comfortably and from time to time you stop concentrating on the stairs and drift away while you go deeper down each step.

You reach a level, you think it was the next level, but it feels as if you went further and deeper than that… You notice that this is some sort of executive level. There is a gentle soothing sound playing in the background. There is hardly a soul around. The air is clean and cool and smells like fresh mountain air.

Anyone that you do see moving around, does so deliberately, slowly, and with a sense of flow and balance and poise, with a smiling face and sense of serenity. They clearly enjoy being here. It is tranquil and optimum and you take a few moments to absorb the surroundings of this level and enjoy feeling deeply clam, peaceful and with a notable physical relaxation working through you.

Once you have noticed that sense within you, move on to the next step.

Step Six: You step out of the doors again, and head down the stairs. You are now so relaxed that the non-populated staircase seems to be moving beneath your feet. You keep moving down a number of flights of stairs, enjoying the serenity and calmness. You lose track of how many flights you seem to float effortlessly down… All the time you drift deeper down inside your mind with every step you take.

Until you reach the bottom floor. The stairs end and you can barely nelieve you travelled so deep to this seemingly silent part of the building.

There is no-one else around at all… You open the doors to see a number of quiet, dark, sumptuous sleeping pods that you have heard so many modern office blocks have these days. Clearly, no-one else is using any of them at the moment.

You lazily and casually stroll to whatever booth you find to be the most inviting and look in…. It is lit in the perfect fashion. It has the colours, aroma, feel and sound of the perfect place for you to relax… Let your mind create the single most relaxing enjoyable space for you to relax and let go. As you look upon it, when you have it perfectly in your mind, move on to the next step.

Step Seven: You step inside this relaxing area and just fall onto the bed, languishing and surrendering yourself to it.

The door locks quietly behind you. You lay on the bed. You loosen your clothing and kick off your shoes and put your feet up.

You stretch out on the bed, it is the most comfortable bed, it supports you and your body in the ways that you enjoy the most. It is made of the material you like and has clean, fresh sheets and covers on it. You tuck yourself in and snuggle up as the lights soften further almost as if they respond to your eyelids closing….

As you lie on the bed, a deep comfort that seems to fill every pore of your entire body… relaxing you… calming you… lulling you into a deep and relaxing sleep… a deep, sound, beautiful sleep…the bed seems to mould and melt itself to the exact contours of your body and you feel as if you are settling a little deeper into it and as you sleep, your mind dreams about the most enjoyable times in your life, happy times and you are filled with a deep satisfaction and the dreams gently dissipate and you drift into a deep, non-dreaming sleep.

You start to feel parts of your body relaxing even more and the bed begins to gently sway very subtly in time with your breathing.

Sensations of relaxation start to spread through your body, relaxing and softening each muscle of your body.

The relaxation is warming, softening, loosening so that as long as you hold on to this quality of relaxation, every muscle of your body becomes loose, limp and dormant…. It almost feels as if your muscles are melting into the bed and you can feel gravity only keeping you on the bed.

Step Eight: Now you simply drift off and away… (there is no step to exit hypnosis, as you now drift off to sleep!)

Consider yourself lulled! Practice this process to really know how to quiet the mind with more ease.


Have some of themes here resonated with you? Then have a read of these pages:

1. Do you need help or support in a particular area of your life? Need to learn how to quiet the mind?
Coaching with Adam Eason Or Hypnotherapy with Adam Eason
2. Would you like a satisfying and meaningful career as a hypnotherapist helping others? Are you a hypnotherapist looking for stimulating and career enhancing continued professional development and advanced studies?
Adam Eason’s Anglo European training college.
3. Are you a hypnotherapist looking to fulfil your ambitions or advance your career?
Hypnotherapist Mentoring with Adam Eason.

Likewise, if you’d like to learn more about self-hypnosis, understand the evidence based principles of it from a scientific perspective and learn how to apply it to many areas of your life while having fun and in a safe environment and have the opportunity to test everything you learn, then come and join me for my one day seminar which does all that and more, have a read here: The Science of Self-Hypnosis Seminar. Alternatively, go grab a copy of my Science of self-hypnosis book. In particulat, the book or seminar will help you learn how to really quiet the mind.