hello littlesthobo!
"Also I'm still rocking him to sleep which I know is rubbish as it's now what he expects. How do you "put baby down"?? Help!"
funny you should mention this, I've been having exactly the same issue, and I decided at the beginning of this week to try to get us both out of the habit.
I started with a relaxed sort of routine for bedtimes - basically, when B starts to get tired (which tends to be about 9 o'clock) I take her into the bedroom and zip her into her sleepsuit. I then give her a cuddle for a while (this is a concession to my old habit of rocking her to sleep) and then put her into her cot. After she's in the cot, I sit next to her and read a story - at the moment, I'm working through Beatrix Potter stories, which are a perfect length. Obv, she doesn't understand much/any of what I'm saying, but she does seem to find the sound of me reading very soothing. Then, when teh story is finished, I give her a kiss, say good night, turn the light off and leave the room. The last two nights, she's gone to sleep on her own that way, without any crying at all. I'm frankly amazed.
Daytime sleeps are much more challenging. Basically, I've been doing a sort of pick up/put down technique (think it originated from the Baby Whisperer) - I tuck her into her cot when she's tired, she inevitably starts crying, I see if she settles on her own (she hardly ever does) if not, I go in, pick her up, cuddle until she stops crying, then put her down again. She'll start crying, I'll leave her for a couple of minutes, then repeat. She has (touch wood) usually fallen asleep on her own after about the third or fourth repeat of this - taking 20 - 30 mins. Hopefully eventually, she'll start to settle on her own the first time.
I hope this is of some help! Don't feel bad for rocking your little one to sleep - it's an easy habit to get into, especially though the early weeks when nothing else seems to work (as happened in my case).