Continuing the subject of the previous Relaxation Technique 5: Inducing alpha and theta levels using audio programs, it is also possible to learn and enter the alpha state of mind by yourself, without the aid of special audio recordings. Of course, it requires some learning but has the benefit of allowing you better control over your brain. Jose Silva1 has dedicated his life to develop a technique to better utilize the human potential. His work is based on knowledge to enter and stay in the alpha state of mind. There are several ways to induce alpha state. Here’s one that works well for me:


  1. Sit comfortably or lie down, closing your eyes. Perform a number of deep breaths.
  2. Visualize the number 3 and say to yourself “Three” 3 times.
  3. Visualize the number 2 and say to yourself “Two” 3 times.
  4. Visualize the number 1 and say to yourself “One” 3 times.
  5. Visualize the number 10 and say “I’m relaxing”
  6. Visualize the number 9 and say “I’m calming down”
  7. Visualize the number 8 and say “I’m relaxing more and more”
  8. Visualize the number 7 and say “I’m calming down more and more”
  9. Visualize the number 6 and say “My consciousness is clear and tranquil”
  10. Visualize the number 5 and say “My whole body is relaxed”
  11. Visualize the number 4 and say “I’m so relaxed so that I can’t feel the weight of my body”
  12. Visualize the number 3 and say “I’m totally calm”
  13. Visualize the number 2 and say “I’m totally relaxed”
  14. Visualize the number 1 and say “I’m totally calm and totally relaxed. I’m at alpha.”

When you get to this point, you’ll be at alpha and should feel very relaxed. Note, that if you perform this while lying in bed and a bit tired, you can fall asleep even before your reach the end of this exercise. If you have trouble falling asleep, this is a good exercise to do every time you lie down and intend to sleep.

1 Jose Silva