To use this simple technique, start by finding a quiet place to be alone. Read the below affirmations in your head slowly. When you read a breathing instruction, follow the instruction by taking a nice deep breath and exhaling to relax all your muscles one by one.
I recommend using this technique several times per day. For optimal results download the audio and listen to it before going to sleep. This will clear your mind and relax your whole body helping to reduce stress hormones. This is the key to reducing nervousness because by proactively reducing your stress hormone levels every night before sleeping you will become less susceptible to nervousness during the day.
Let’s get started.
Start out by slowly and calmly reading these affirmations:
- I am calm
- My mind is clear
- My thoughts are focused only on the words
- I take a deep breath in as deeply as I can
- I breathe out all stress and let all my muscles relax
- I release all tension
- I release all thoughts
- I focus only on the words
- I keep my mind clear of all thoughts
- I am present, in this moment
- I take another slow deep, calming breath in as deeply as I can
- I breathe out and release all stress
- I release all thoughts and think of nothing
- I focus on the words
- I am here in the present moment
- My mind is clear and calm
- I am still
- When thoughts appear I release them
- I stay calm and focused
- I take another deep breath and hold for two seconds
- I breathe out all stress and allow all my muscles to relax from my head to my toes
- I allow my neck and shoulders to become loose and relaxed
- I allow my stomach to become loose and relaxed
- I feel my whole body relaxing
- I release all thoughts
- I clear my mind
- I breathe calmly and slowly
- I stay focused only on the words
- I am here in the present moment
- I take another calming deep breath in and hold for two seconds
- As I breathe out all tension leaves my neck and shoulders
- I allow my whole body to go loose
- I feel my shoulders sinking into relaxation
- I am calm
- My mind is clear
- I am present in this moment
- I think clearly and calmly
- Whenever a thought appears I release it
- I stay in the present moment
- I stay calm
- I stay relaxed and focused
- I take another relaxing deep breath in and hold for two seconds
- As I breathe out I allow my neck and shoulders to relax and go loose
- I release all the tension from my neck and shoulders
- I stay focused only on the words
- I keep my mind clear of thoughts
- If thoughts arise in my mind I simply release them and focus on the words
- I stay present in the moment
- I stay relaxed and still
- I breathe deeply and hold for two seconds
- I breathe out and allow my legs to completely relax
- I release all the tension from my legs and my back
- I stay loose and relaxed
- I am calm and at peace
- Whenever a thought enters my mind I release it
- Whenever I want to be calm I simply take a deep breath and release all tension
- I clear my mind completely
- I let go of all thoughts
- I take a nice slow deep breath and hold for two seconds
- As I breathe out I release all tension from my stomach
- I allow my stomach muscles to go loose and relaxed
- I can take a nice deep breath and clear my mind whenever I want to
- I simply focus on the words and stay calm and present
- I am calm
- I am present
- I am at peace
Download these statements in a super calming male or female voice recording
Download these statements in a relaxing guided meditation in both male and female voices over a super relaxing specially designed audio that calms your mind, relaxes all your muscles and reduces your stress hormones.
Listen to a sample of the audio
How to use this technique for lasting results
Download the audios and listen to them as often as possible: While you’re working, on the train, before you go to sleep, etc.
But here’s the key part…
Whenever you get a 5 minute break go and be on your own and listen to them with your eyes closed.
How to do it
- Put your earphones in/on
- Close your eyes
- Clear your mind of any imagery — try to keep it blank
- Listen to the audio
- Focus only on the words
- When thoughts appear in your mind, release them and try to keep your inner vision clear of any imagery
- The goal is to try to clear your mind of any thoughts. This is a state of complete calmness. In this state your breathing and heartrate slow
- Repeat this 3-12 times per day for 5-10 minutes (do as much as you can)
- By repeating this frequently you can take control of your stress levels and think clearly and calmly, which will massively benefit every part of your life
- After about a week of daily practise some of the phrases will be completely embedded in your memory. You’ll be able to recollect them with perfect clarity. Particularly the first three sentences: “I am calm. My mind is clear. I focus only on the words”.
- Next time you feel anxious, recollect these statements in your mind. Straight away you’ll feel your shoulders relax as you release the tension and stress.
- The more you practise the more effective it will become until eventually you have control over your anxiety and you’re able to stay calm, focused and in the zone.
Use it as a guided meditation and train your mind while you sleep
Every night when you go to bed, completely relax your mind and body to get your mind into a receptive state to receive the affirmations.
You think with your conscious mind and whatever you habitually think sinks down into your subconscious mind.
The Power of Your Subconscious Mind by Joseph Murphy
What you think before you go to sleep stays with you. It sinks into your mind. Therefore you need to think powerful, positive thoughts right before you go to sleep. This can transform your life, making you energized, confident, calm and clear-headed.
To do that, use the SleepOptimized audio every night before you go to sleep. The audio uses a guided meditation to relax and focus your mind, making your subconsious receptive to receive the affirmations.
Download the audio
Instant download for use on any smart phone, Alexa, Google Home or any other digital audio device.
£4.99Add to cart
- Over 8 hours of scientifically designed audio included
- Ultra calming guided sleep meditation included
- Calm and clear your mind and lower your stress hormones
- Learn to be calm and focused during the day
- Male voice, female voice or no voice downloads included
- Instant download
- Access the download at any time again in the future
Also included for free with your download:
- Calming day time guided meditation to calm your mind, lower your heart rate and slow your breathing at any time
- Energizing day time guided meditation to energize your mind and wake you up
Listen on Alexa (Amazon Echo)
To listen on Alexa simply download the audio on your phone and connect to Alexa. Full (and very simple) instructions included in your download.
What is SleepOptimized?
SleepOptimized is an 8-hour audio. Play it before you go to bed. It starts by peacefully calming you, lowering your heart rate, slowing your breathing and clearing your mind of thoughts, eliminating anxieties and bringing your stress hormones down, creating the perfect environment for sleep.
You can either leave it playing in the background or, actively listen to the voiced version, which contains calming, softly spoken affirmations in male or female voices.
The calming guiding meditation will get your mind into the perfect receptive state to receive positive affirmations designed to train your mind to be clear, calm and focused. Listen to them and repeat them to yourself in your head or just let them absorb into your subconscious.
Through the night it very quietly plays peaceful sounds of nature, designed to make you sleep deeply and peacefully, optimizing your sleep cycles — just like we’re naturally supposed to be.
In the morning, it gradually gets louder until it’s time for you to get up. All you have to do is choose what time you want to get up and SleepOptimized will very gradually wake you up feeling amazing. It’s a revolutionary new way to wake up feeling great every day so you make the most of life.