This document provides guidance and techniques for continuing weight management efforts using self-suggestion. It encourages the reader to practice techniques learned from the program regularly, especially in challenging situations involving food. Reviewing lessons, asking for guidance from their "inner helper", and finding an accountability partner can help with long-term success. The overall message is that the reader now has tools to feel in control of their health and weight for life.

1. Eat, Stay Balanced, Be Happy
• This unit is the last in the program.
• But this is not goodbye.
• You have learned to use some self-suggestion techniques
• Keep using those you like.
• Store others for the future.
• Practice self-suggestion at least several times during the week.

2. Eat, Stay Balanced, Be Happy
• Your inner mind has stored your self-suggestion techniques.
• When you concentrate you retrieve self-suggestion techniques and inner
resources.
• The higher centers of attention in the brain become active.

3. Eat, Stay Balanced, Be Happy
• An Inner Helper part of the mind will produce imagery.
• You can use your imagery as self-suggestions for weight management.
• If you keep practicing self-suggestion it will work for you.
• You can train your brain.

4. Eat, Stay Balanced, Be Happy
• You can use self-suggestion to rehearse what you want to do in specific
situations that challenge you.
• You can rehearse how you will put healthy menus into your life and begin
exercising.
• You can rehearse what you want to do about restaurants, dining with friends,
having company, and shopping for food.

5. Eat, Stay Balanced, Be Happy
• When you imagine acting on your self-suggestions, sooner or later you'll find
yourself acting on your self-suggestions in real time
• For example, imagine using your clock technique to control impulsivity

6. Eat, Stay Balanced, Be Happy
• Remember the clock technique?
• As the clock hand moves around, as you wait, emotions, feelings and urges
can subside.
• Techniques get easier with practice.

7. Eat, Stay Balanced, Be Happy
• Remember the eye movement technique?
• You can use eye movements, letting your eyes move left and right rapidly, until
you get a comfortable inner change that lets you manage impulsiveness and
urges.

8. Eat, Stay Balanced, Be Happy
• Your mind can retain the self-suggestions techniques you learned.
• They are yours for a lifetime.
• You can apply them, change them, adapt them, and use them creatively.
• You can succeed.
• Every time you have a success, ask your inner mind to remember it.

9. Eat, Stay Balanced, Be Happy
• You can, and you ought to repeat units you like.
• Review units you skipped over lightly for fresh perspectives.
• Self-suggestion is more effective with practice.
• Like exercise, doing it once is not enough.

10. Eat, Stay Balanced, Be Happy
• Repetition is a key to success.

11. Eat, Stay Balanced, Be Happy
• Nothing of importance ever comes easily.
• Whatever the size of your weight problem, self-suggestion can help you.
• Keep your goals in mind.
• Remember you want to be healthy and spry.
• You can do it.
• You can always begin a program again.

12. Eat, Stay Balanced, Be Happy
• When you find yourself struggling, consult your inner mind.
• Remember the technique for signaling yourself you learned at the beginning of
the program?
• Pick a yes and no finger on different hands.
• Ask a question that can be answered with a "yes or no."
• Concentrate and notice which finger responds.

13. Eat, Stay Balanced, Be Happy
• You can ask:
• "Do I need to return to a unit for review?"
• "Should I keep in touch with my inner helper?"
• "Have I the power to follow up on my suggestions with real-time action?"
• Ask these "yes" and "no" questions and let your fingers reveal your inner
intentions.

14. Eat, Stay Balanced, Be Happy
• Remind yourself that you use self-suggestion to connect to your inner mind.
• You use self-suggestion to connect with different aspects of your complex self.
• You use self-suggestions to influence your future actions.
• You use self-suggestion to feel in control and balanced.

15. Eat, Stay Balanced, Be Happy
• Sooner or later, self-suggestions lead to action.
• Why not act now?
• Why not review a unit that would be useful now.
• Suggest taking time to find healthy recipes.

16. Eat, Stay Balanced, Be Happy
• There are other actions you can take.
• You can tell a friend about the program and support each other.
• It helps to have a buddy
• You can do the program together

17. Eat, Stay Balanced, Be Happy
• Be patient with yourself.
• Protect your body.
• You need it to live.

18. Eat, Stay Balanced, Be Happy
• You can link to web sites that interest you.
• The "links" button on the bottom menu bar takes you to a list of free
government websites.
• Use them.
• Your tax dollars paid for them!
• Use "Google" or any website browser to reach the designated site.

19. Eat, Stay Balanced, Be Happy
• Thanks!
• Congratulate yourself for doing the "Inner Helper" program.
• Eat, Stay Balanced, Be Happy.
• And now we continue to the wrap up audio guide for the last unit.
•

20. Eat, Stay Balanced, Be Happy