All right I was asked to give you some sleeping tips for tonight and I'm going to do that and I'm going to do it more easily this time. So those of you who don't want to get sleepy yet you might want to sign off now and I wish you a good night. Maybe I'll see you in the morning. I hope so.

Those of you who would like to relax before sleep and see if they can get an even better night's sleep than they have recently, this will be the portion in which I calm you down and prep you for a great night's sleep.

It goes like this. Take a deep breath from the bottom of your lungs, not the top part of your lungs. Then exhale out your nose. Well actually out of your mouth would be fine. Inhale through your nose and exhale through your mouth. And it's funny you don't realize that during the day your tension will make your breath shallower and shallower. And if you simply breathe in the way you want to feel, your breath will take you there. So if you take large relaxed deep breaths with no tension into your chest it just automatically takes you to that place. It does it pretty quickly.

Now make sure that you're in a relaxed place that requires no muscles to stay in the position you are. You can be sitting up. You can keep your legs down. It doesn't matter.

And now again think of the muscles in your hand. Your hand should be down not up like mine is. But squeeze your hand and make a tight fist and just hold it until you don't think you can hold it anymore. And when you don't think you can hold it anymore just relax it. Just let it all go. Notice how it feels. All the tension is out of your hand.

And do the same thing with your other hand and then to your feet. You can just run through the sequence on your own time and you will be amazed that just concentrating on one body part, squeezing it, tightening it and relaxing it, moving it all the way around your body will be amazing. You'll be amazed at how well that works.

Now here's the big payoff. I taught you before and many of you were on this Periscope that if I counted to 20, because I'm a trained hypnotist and if anybody didn't know that here's your warning that this is hypnosis but there's nothing sneaky to it. I'm just helping you relax. If you'd like to enjoy that stick around. If you would not like to be hypnotized, while I would not call this hypnosis per se, it would make you relaxed. If you don't want that this would be the time to find something else to do.

But I'm going to count to 20 and you're going to hear my voice, if you're wearing headphones much more effective. And when you want to relax later tonight you're going to hear my voice but you'll be controlling the counting. You'll count from zero to 20. When you reach 20 you'll be really relaxed and it'll be prepping you to drift off into a nice sleep.

And I'm going to start right now. And every time I count higher one you start getting sleepier and more relaxed. Two and going deeper. Three and now going deeper and deeper. Four, five and now much deeper, twice as deep now. Six, seven, eight and going deeper. Doesn't matter if I skip a number. Ten. I could skip two numbers. Twelve and you would just get deeper and deeper and more relaxed.

And now as I head toward 20, toward the deepest and most relaxing state you've experienced in a long time. Fifteen, sixteen and going deeper. Seventeen and now so relaxed feeling good. Eighteen. And now I'm going to count backwards as part of an exercise in which when you wake up a little bit but not all the way and then I count you back to 20 you'll be deeper than if I just go straight to 20 in the first place.

So now fourteen, thirteen, twelve. You feel yourself getting a little more awake, a little more alert. Nine, eight, seven. You're about half more alert now. Six, five. And now we'll go back to twenty. Feel yourself relaxing. See how much quicker it is than the first time you tried this. Eight going deeper. Nine you feel your body just sinking into whatever you're on. Ten, eleven going much deeper now. Now twice as deep. Fourteen going deeper. Fifteen, sixteen much much deeper now. Seventeen, eighteen and going deeper. Nineteen, twenty. And now completely relaxed almost floating. It feels good.

Now twenty one, twenty two deeper than you thought was possible. And this is why you'll remember when you try to relax later tonight. You'll remember the counting. You'll remember how you felt and you'll be able to reproduce it just by remembering it and counting yourself to twenty.

But now I'm going to bring you back so that you can get ready for your evening and whatever is next. Nineteen, eighteen, seventeen. Starting to wake up. Sixteen, fifteen, fourteen. About halfway there. Ten, eight, seven. Almost awake now. Six, five. You're going to feel really good when you wake up. Four. Oh my goodness it's going to feel great when you wake up. Three, two, one. Open your eyes if they're not already open. You're completely alert but more relaxed. And later when you talk yourself back to twenty you're going to have an amazing sleep.

Then I'll leave you with that. Have a great night.