Silva Method: Self-Directed Mind Control

Sit comfortably facing straight ahead. This is the foundation for entering a relaxed state. Implementation intention: I will sit comfortably before beginning the 5-to-1 method.

Lift eyeballs, focus on a spot, mentally repeat and visualize the number five. This initiates the relaxation process by inducing eye fatigue.

With eyes closed, mentally repeat and visualize the number four. This further deepens the state of relaxation.

Mental instruction to open eyes immediately in case of emergency. This ensures safety and control during the exercise.

Mentally repeat and visualize the number three. This prepares the mind for physical relaxation.

Concentrate on scalp, release tension. Feel the muscles in your scalp softening and relaxing.

Concentrate on forehead, release tension. Smooth out any wrinkles and feel the area becoming calm.

Concentrate on eyelids, release tension. Allow your eyelids to feel heavy and relaxed.

Concentrate on face, release tension. Relax your jaw, tongue, and mouth.

Concentrate on throat, release tension. Relax all the glands and organs in your throat.

Concentrate on shoulders, arms, and hands, release tension. Feel your shoulders drop and your arms become heavy.

Concentrate on back, release tension. Let go of any tightness in your spine.

Concentrate on chest, relax organs and glands. Breathe deeply and feel the expansion and contraction of your chest.

Concentrate on abdomen, relax organs and glands. Let your stomach soften and release.

Concentrate on hips and pelvic area, release tension. Allow any tightness to dissolve.

Concentrate on thighs, release tension. Feel your muscles becoming loose and heavy.

Concentrate on knees, release tension. Allow any stiffness to melt away.

Concentrate on calves, release tension. Feel a sense of calm spreading through your legs.

Concentrate on feet, release tension. Wiggle your toes and then let your feet become completely still and relaxed.

Feel feet as if they do not belong to the body. This deepens relaxation and promotes disassociation from physical sensations.

Mentally repeat and visualize the number two. Transitioning deeper into mental relaxation.

Visualize tranquil and peaceful scenes. Examples include: a beach at sunset, a forest clearing, or a mountain vista. Add sensory details like sounds, smells, and feelings to enhance the experience.

Mentally repeat and visualize the number one. Preparing to enter the basic plane.

Count downwards from 25 to 1 to deepen relaxation. Focus on each number and feel yourself relaxing further.

Count downwards from 10 to 1 to deepen relaxation further. This intensifies the relaxation process.

Relax your eyelids, allowing this relaxation to flow through your body. Visualize the relaxation spreading from your eyes down to your toes.

Project yourself mentally to your ideal place of relaxation. Engage all your senses to experience the scene fully.

My increasing mental faculties are for serving humanity better. Reflect on how you can contribute to the well-being of others.

Every day in every way I am getting better, better, and better. Focus on continuous improvement in all aspects of your life.

Positive thoughts bring me benefits and advantages. Cultivate optimism and expect positive outcomes.

I have full control and complete command of my faculties. Believe in your ability to manage your thoughts and actions.

I always maintain a perfectly healthy body and mind. Visualize yourself in perfect health and vitality.

Guided instructions for safely exiting the meditative state. Prepare to return to full awareness feeling refreshed and energized.