Yes, for one hour every day, you do the steps. One round is supposed to take 10-15 minutes. You can break them up, like two rounds in the morning and two in the evening. You also are supposed to do them extra if you have to dwell on symptoms for a while, like for a doctor appointment, or if you find yourself having thought patterns that reinforce the neural pathways perpetuating illness (I'm never going to get better, I need to figure this symptom out, I wonder if this is happening because of the thing that I did yesterday, etc.).
And yes, one round includes everything from the "Stop" step all the way through the memories and future imagery steps. So you should be doing memories, future, and higher self steps that you asked about
roughy four to six times per day, depending on how long a round of steps takes you. (You see in Annie's example that she is able to realllllly draw out her memories, holy cow. I skipped most of that.)
You will find that some memories and visualizations are easier to access than others, they might change day-to-day, and sometimes you can get the warm fuzzy feeling more readily than others. (The second week I found the warm fuzzy feeling elusive, but it was much easier again after a few rough days.)
If this seems overwhelming, then I would say you can still get benefits from doing just a couple of rounds per day, but that's not the way to get the best results. Sometimes I had to skip the visualizations due to time constraints, but I still saw fast and significant benefits. Often I had to do the physical element in my head, meaning I was just lying somewhere while I did the steps (she explains why this still works - remember the part about
the same parts of the brain lighting up for someone playing the piano and someone imagining themselves playing the piano?). That was crucial for me because of POTS and other symptoms that were keeping me bed-bound when I started DNRS.
Remembering the stuff about
mindset and thought patterns is really important, too. Leave yourself reminders in whatever way works for you.
Recently I did something you might find helpful. (Or maybe you'll think I'm nuts.
) I went to a photo printing website (Snapfish.com but any will do) and created a book of photos that reminded me of all the memories that made me feel warm and fuzzy and all the imagery I could think of that made me feel hopeful, spiritually connected, joyful, etc. I added text to each page including all of the advice from DNRS as well as the Curable app, therapists, acupuncturists, meditations, song lyrics, and other words I have found helpful over the years. It was a satisfying creative exercise, organizing all of it and deciding on colors and such. If that sounds interesting at all, then I recommend giving it a try. Making a scrapbook on paper the traditional way also would be lovely, if you have the materials.
Make it work for you. Reword everything until it feels natural.