There's only one difference. When you reach the point where you would normally allow your conscious mind to rest and fall asleep, you will now give yourself instructions that you've rehearsed once or twice in general terms. These instructions will be absorbed and acted upon by the subconscious mind.

Our method of attaining body relaxation will be one used by most expert hypnotists and hypnotherapists. Commenting on my method, Leonard E. Levin said in "Hypnosis Quarterly": "The mechanics of inducing the self-hypnotic state are not new or essentially disparate from most standard works. If anything, it is a simplified version of a proven method. The implanting of suggestion is the paramount aim, not trance depth."

Induce self-hypnosis as follows: Lower the lights or turn them out, make certain there will be no distractions, lie down in a comfortable position on the bed, and close your eyes. It is of extreme importance that you are completely comfortable, for it is impossible to relax if you are holding your body in a position that requires muscle tension.

Say to yourself: "I am now going to relax every muscle in my body... starting from my feet... and going up through my head... every muscle will relax and become limp... loose and limp."

Take three deep breaths. Count to yourself as you inhale: "One... two... three... four... five... six..." Exhale and count "one... two... three..." Breathe normally and deeply, as you do in sleep, when the span of time increases between inhaling and exhaling.

That is all you will ever need to do to induce self-hypnosis. Does it sound too simple? Far too easy? Were you expecting some complicated ritual? Well, that's all there is to it - with this one condition. It works IF you can relax!

For the next few nights, when you go to sleep, make yourself comfortable and then go through a "countdown" that will blast away the cigarette habit. With words that fit you, your needs and your personality, offer yourself suggestions like these:

"Ten... I'm relaxed, limp... comfortable... relaxed... breathing deeply... relaxed... Nine.. I'm going to take three deep breaths... they make me feel better... Eight... Now I feel more relaxed... no tensions... body is limp... Seven... They clear my head, relax my arms and hands and legs and feet... good... limp... relaxed... head is clear... Six... three deep breaths.... Five... I see myself relaxed, and I no longer have to smoke... feel better that way... breathe better, see better... not in knots... relaxed... limp... no tensions... Four... have something better to do than smoking... breathing deeply... clearing my head... wiping out tension... relaxed... sleep better tonight... feel better tomorrow... limp... relaxed... Three... no need to smoke... Two... limp... relaxed... feel better... taking deep breaths... body feels cleaner... One... relaxed... limp... muscles resting... breathing deeply... soothing... Zero... breathing deeply... limp... limp... limp."