This program is my third one on sleep. I wrote the first two in Chinese, but they are not translated yet, sorry. Those audio programs have you lie back and be lulled to sleep. This audio program, however, gets you actively involved in putting yourself to sleep. It is a method you can use later without the audio program. Use it when you have difficulty falling asleep or wake up in the middle of the night. You probably will not go to sleep while listening to the program or while you engage in the activity, but you will instead fall asleep a few minutes later. While waiting for sleep to occur, force yourself to only think of the color blue or the word sleep and absolutely nothing else. Say "blue" or "sleep" like a mantra. After you practice it several times, you can do it without listening to the program. Peace.