The five-minute induction: step by step

The setting

Sitting, back supported, feet on the floor, hands on your thighs. Not lying down, you would fall asleep. Timer set for fifteen minutes, phone in flight mode.

Set yourself an intention in one sentence before you start: I am going to install the concentration suggestion.

Step 1: fixation, sixty to ninety seconds

Choose a point on the ceiling or the wall, slightly above your line of sight: the raised position tires the eyelids faster.

Fix on it. Do not try not to blink. Suggest to yourself mentally, with permissive wording: my eyelids are getting heavy, heavier and heavier, and soon they will want to close by themselves.

Let your eyes close when they want to. If they have not closed after ninety seconds, close them deliberately. It changes nothing about what follows.

Step 2: progressive relaxation, two minutes