Self-hypnosis is a very safe and effective form of treatment, so please feel free to use it. Each time you listen, you will enter the hypnotic state faster. Lai Mei-sheng, Department of Dermatology, Southern Medical University Hospital of Integrative Medicine First, slowly make yourself very comfortable lying flat on the bed and cover your body with a thin blanket or large bath towel from your chest to your feet. As you lie flat on your back, you will feel comfortable and relaxed. Now that you are ready to begin the wonderful journey of self-hypnosis, check that you are in a quiet and safe place, a place where no one will come to disturb you. Let your feet open slightly shoulder-width apart and place the palms of both hands naturally on the outside of your body, and turn the palms of both hands slightly upward without being too deliberate. You will only hear my voice and the sound of background music, any outside sound will not disturb you. Now slowly close your eyes, once they are closed, you will begin to relax, pay attention to your senses, let your mind want to scan like a scanner, slowly scan from head to toe, where your mind scan, there to relax. You want to repeat this as many times as you need to, each time you scan, your body relaxes a little more. Now, breathe in and out slowly and deeply for about 5 seconds each, and each time you breathe in, imagine that the oxygen you breathe in converts into great energy and enters your body, making your body doubly relaxed. All the unhappiness and discomfort will be farther and farther away from you. From now on, please keep breathing deeply, and while you are breathing deeply, listen to my guidance. Now, imagine that you are in an endless, beautiful prairie with a blue sky and white clouds drifting slowly across the blue sky. Under the bright sunny sky, you lie on the soft and comfortable grass while enjoying the wonderful and fresh air, the warm sunshine warmly sprinkled on your body, surrounded by your whole body, you feel very warm and very comfortable. A gust of breeze blows by with the fragrance of grass. Now please take a deep breath, you seem to have smelled the fragrance of flowers from afar, the refreshing aroma, so you feel more relaxed and comfortable than ever before. Now you are lying in this beautiful vast prairie, not far from a group of sheep are happily eating grass, a few shepherd children in the naughty play, and a group of beautiful horses in the distance to eat grass. At some point, a few beautiful butterflies flew from the grass, flapping their colorful wings and flying freely in the clear sky. The red sun is slowly rising in the sky, and you feel that everything in nature is so harmonious, peaceful and beautiful. Unconsciously, your breathing also becomes more and more slow and even, you feel more and more peaceful inside, just like returning to your mother’s embrace, carefree and free. Okay, next you enjoy this relaxed, peaceful state. We will come back later for further guidance. Okay, now please keep breathing deeply. In a moment, I will count from 10 to 1 slowly, and with each number I count, you will become more relaxed and enter a deeper hypnotic state. 10 …. Relax, your whole body is very relaxed, 9…deeply relax every muscle, nerve and tissue in your body, 8… Now you feel very, very relaxed, 7…enter a deeper hypnotic state, 6…deeper, deeper, 5. Deeper, deeper, 4, 3, 2 deeper, deeper. 1. You have entered a very good hypnotic state. Now, notice the top of your head, let your scalp relax, your skull relax, relax your forehead, relax your eyelids, relax your cheeks, relax the muscles near your ears. Relax the back of your head and relax the muscles of your face, let your facial muscles relax completely, relax your mouth, relax your jaw, relax your neck, relax your throat. Next, relax both shoulders, your shoulders usually bear a lot of tension, stress. Now let it all go. You feel very comfortable, very relaxed. Next, relax both arms, relax the palms of your hands, and relax each of your fingers. Relax your chest, relax your back, let the muscles of your back relax completely, you feel the spine of your back remain straight, there is no bending, your whole body energy is unblocked, the energy is unblocked. You feel more peaceful, comfortable, and completely free than ever before. Next, you relax your abdomen and let the abdominal muscles relax completely. Then, your breathing becomes more natural, slender and even. Next, relax your lower back and let the muscles in your lower back relax completely. At this point, you feel a slow flow of heat from your back to your lower back, and you feel very relaxed, very relaxed in your lower back. Next, relax your thighs and let the muscles in your legs relax completely, then relax your calves and let your lower legs relax completely, relax your feet and relax each of your toes. Now, your whole body is relaxed from head to toe, you feel very comfortable, very relaxed, enjoy this relaxed and comfortable feeling. You find that your body gets more comfortable day by day from then on. Your back is very comfortable, your legs are very comfortable. Your mind is very relaxed, all the worries in your heart are gone, there is no stress, and your heart is very comfortable. Now please meditate with me on the following words and you will find that you are getting better and better in every aspect of your study, work and life: “Every day, in every aspect, I am getting better and better!” Every day, you will feel your body is filled with more and more positive energy, your body is getting better, you are more willing to share good things, you are more willing to trust others, your memory is getting better, your learning ability is getting stronger, your work efficiency is getting better, and your family is getting better. Now you are in a state of consciousness where you want to go to sleep, you will fall asleep at any time, your body and mind are completely relaxed, completely relaxed, you feel that the rhythm of nature is most suitable for sleeping, it is time to sleep, sleep well, you will sleep until you wake up naturally. You feel that sleeping is a pleasure, sleep well! Sleep well! I will again count from 10, slowly to 1. With each number I count, you become more relaxed and enter a deeper state of sleep. When I count to 1, you immediately fall asleep until you wake up naturally.10 …. The whole body is very relaxed, feel about to fall asleep 9…about to fall asleep, 8. Can’t open your eyes, going to sleep soon, 6…going into a deeper sleep, 6…deeper, deeper, 5. Deeper, deeper, 4, 3, 2 deeper, deeper. 1. You have fallen asleep. If you have insomnia, in addition to listening to hypnotic music, you can also consult Dr. Lai Mei-sheng by phone or visit the clinic for an in-person consultation to resolve it through internal regulation of Chinese medicine. Insomnia can be treated, and early treatment is advisable.