Sleep Workshop Notes



Introduction to Self-Hypnosis for Restless Sleep


“When people find out I teach a class about happiness they usually ask for the Cliff Notes version. What are my top 10 tips or top 5? Some people even go straight to the point:
what’s one thing I can change in order to be happier?

“When my Yale students ask me this my answer is always the same – get some sleep.

“Having a solid eight hours of sleep is the foundation on which all the other happiness habits rest. If you’re exhausted, you aren’t going to make progress on any of the happiness topics in this class.”


Dr. Laurie Santos
Cognitive Scientist and Professor of Psychology at Yale University
Director of Yale’s Comparative Cognition Laboratory

Her course Psychology and the Good Life became the most popular course in Yale’s history, with approximately one-fourth of Yale’s undergraduates enrolled


Sleep PDF


Sleep Book






Centering Techniques for Creating A Resourceful State


Best Thing 2

Before falling asleep each night create positive thoughts and emotions.

The mind can’t tell the difference between what is real and what is imagined, that is why every Olympic athlete does Mental Rehearsal everyday. [CLICK HERE for research on using visualization and mental rehearsal techniques.]

Instead of ruminating on all the things that didn’t go right during your day/week/year, use one or two of the following meditation exercises to fall asleep to.

So as you fall asleep, go through the 3-2-1 Reset process, Heart Coherence meditation or visualize your future self having achieved your goal.

Create oxytocin serotonin dopamine and the feeling state of caring, compassion and gratitude as you fall asleep. This way you’re steeping your body and mind in the chemistry of success and happiness for 8 hours instead of that chatter box of your critical inner voice. You have the power, the ability and the right to create the life you want.

You have the power, the ability and the right to create the life you want.



This process is a great meditation exercise that brings in mindfulness, bilateral stimulation for left/right brain coherence and that self-hug which creates dopamine, oxytocin, serotonin and endorphins in the brain which then steeps your cells in this biochemistry.

3) Breathe slowly and deeply 3 times.

2) Cross both arms in self-hug (you can tap or rub to increase feelings of nurturing).

1) One minute of quiet, inner stillness. If it’s helpful, recite a word (“gratitude”, “compassion”, etc.), visualize a candle flame, see the blue right above the wick or watch it gently flicker; focus your attention on the breathe going in and out of your nose or your lungs expanding and contracting.



This breathing exercise is very simple:

Count to 4 as you slowly, easily and gently breathe in deeply

Hold for a moment

Count to 6 as you exhale, making sure you expel all the air

Hold for a moment

Repeat 8 times



Create a coherent state in about a minute with the simple, but powerful steps of the Heart Coherence Technique as created by The HeartMath Research Institute.

Using the power of your heart to balance thoughts and emotions, you can achieve energy, mental clarity and feel better fast anywhere. Use Heart Coherence especially when you begin feeling a draining emotion such as frustration, irritation, anxiety or anger. Find a feeling of ease and inner harmony that’s reflected in more balanced heart rhythms, facilitating brain function and increased emotional intelligence.

This process only takes 4 to 6 minutes and the effects can last up to 6 hours.

Step 1: Heart Focus

Shift your focus into the area of your heart.

This step is a powerful technique unto itself and can be used when you’re feeling overwhelmed by the day’s events or when you simply desire to be more connected with yourself.

Step 2: Slow Your Breathing

Imagine breathing in and out of your heart. Begin to breathe a little more slowly and deeply than usual, allowing five to six seconds for your inhale and exhale. As you slow your breathing, you are sending a signal to your body in general, and your heart specifically, that you are in a place that is safe, calm and comfortable.

Step 3: Activate a Positive Feeling

Make a sincere attempt to experience a regenerative feeling such as appreciation, compassion or care for someone or something in your life. The easiest way to do this is to think of a beautiful place you have been or to think of a very close friend or loved one.

The key in this step is to first create the feeling, to the best of your ability, and then to embrace the feeling, again to the best of your ability.

Your ability to sustain the feeling is what maintains the optimal conversation between your heart and your brain.

CLICK HERE For A Heart Coherence meditation recording and more information on the science behind this process.



Sleep 2

Instructions To Download MP3s To Your Computer

Press Play Button
When You See The Audio Player
Hold Down Command Key and Press “S” Key

Right click on Play Button
Then click “Save Link As…”
When new window opens make sure save type is “MP3 Format Sound”



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