Can you express to yourself the outcome you would desire? If someone asked you what your goal is can you tell them?
Just tell yourself that. That way your mind can play with a few ideas or images how best to modify that behavior while listening to the tape. Think of the outcome you desire, in words, feeling and or pictures. The first listening might just be for learning which of a few behaviours you need to make habit first. It's about knowing what your goal is and behaving in a way that will help you to achieve your goal. Vague goals will lead to vague outcomes. If you are clear on what you want, then with your intention to achieve that you put in the tape. Your intentions don't have to be clear images.
Alex
