(I sort of threw this together just now so it may not be written the best it could have been; regardless I hope this helps someone out there.)

. Now I have not personally had much experience on just how these types of files work but with any luck it will be similar enough to what I am use to helping with that this journal will be of some use.

. First step: Thought. All thinking is tied to a pattern in your brain just like everything else we do. A key example is walking, at first when we are young we cannot walk so easily, our brain has yet to get us use to forming the link between our feet and leg movement to the will to move along with every individual muscle needed to follow the same pattern.

. With hypnosis it is no different, at first we get nothing, then we get something, and then with practice eventually we start moving at a gradual pace until finally we're walking anywhere we want. The idea as stated, is from patterns in the brain.

. So if you were to want to build muscle or have a muscle/bodily transformation, the best thing you could do for yourself is fill your mind with images of the type of figure you want. Don't ignore what you want even if it is painful not to have it right away. Avoiding what your body/mind is naturally seeking can at times be more harmful than it would have been otherwise to your own sanity (that is of course as long as what you are wanting isn't going to hurt someone else, is legal, etc.)

. Second Step: Affirmation

. Take some time out of your day to just sit and think, even if it is just for 5 minutes. That's 5 minutes you are devoting to something you want to get done each day, most people I know in real life don't even get that much they want done because all they ever do is dream and dream and do nothing more.

. The method of affirmation is basically telling yourself you have something even if you really don't. Remember the brain works in the present to manifest things, not the future. Therefore you should remind yourself that. Don't go saying "I will have this in the future" the future is always changing after all. Instead go with "I have ___ and ___" so on and so on, etc.

. When we affirm something it adds on to what we are already actively doing. Now in all honesty for someone to be able to change things almost instantaneously through will alone would require a very very powerful mind and and even stronger state of mind to go along with that.

. Don't fret though even if it seems like 5 minutes of thinking a day won't help anything, it will if practiced and seen through correctly. After you adjust to the feeling of affirmation, or actually whenever you wish, those 5 minutes could stretch to 10 or 15 minutes. This will also help give you patience to meditate for the same amounts of time and if you can do that, trance and hypnosis will be much simpler.

. How to meditate: Follow the same 5 minute structure if you're beginning meditation, only instead of affirming anything just focus on relaxing your entire body and breathing at a normal pace. When you are calm and completely comfortable in every muscle then you should the affirmation of what it is you are seeking to accomplish. The Transformation Part I journal will also help further this, if you have not already read it go back and read that as well if you wish but it's not required of course.