This is an adapted technique that is akin to Self-Hypnosis.
The method is fairly simple and effective. The only thing that you need to do this is a length of string or yarn, into which you tie 20 knots with around an equal amount of distance between each one. They should be close enough that you can move the string by slipping your thumb down to the next knot and sliding it forward. Another way to do this is to string 20 beads onto a cord, like a rosary.
Use this simple counting device when you lay down to go to sleep. Stretch out and get relaxed, holding the string at the first knot. Begin repeating a simple helpful phrase. Never use any sort of negative phrase or overly impossible phrase such as "I will sprout wings and fly" or "Even though I am unsure of it, I will get better." Use a positive phrase that supports your development while looking forward to becoming even better.
For the purpose of this exercise, you can use the phrase "Every day, in every way, I am becoming a better Jedi."
The idea here is to say it softly while in the relaxed moments after your body has loosened its muscles and with your eyes half closed. Don't really focus on it, just repeat it in a soft but audible whisper, one time for each knot. Don't keep count in your head; let the string keep count for you. That is what you have the string for.
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