Common steps and sub-activities

Repeating a reassuring phrase

This suggestion comes from autogenic training, but it has universal applicability.

  • Quietly say to yourself, "I am completely calm."
  • Focus attention on your arms. Quietly and slowly repeat to yourself six times, "My arms are very heavy." Then quietly say to yourself, "I am completely calm."
  • Refocus attention on your arms. Quietly and slowly repeat to yourself six times, "My arms are very warm." Then quietly say to yourself, "I am completely calm."
  • Focus attention on your legs. Quietly and slowly repeat to yourself six times, "My legs are very heavy." Then quietly say to yourself, "I am completely calm."
  • Refocus attention on your legs. Quietly and slowly repeat to yourself six times, "My legs are very warm." Then quietly say to yourself, "I am completely calm."
  • Quietly and slowly repeat to yourself six times, "My heartbeat is calm and regular." Then quietly say to yourself, "I am completely calm."
  • Quietly and slowly repeat to yourself six times, "My breathing is calm and regular." Then quietly say to yourself, "I am completely calm."
  •  Quietly and slowly repeat to yourself six times, "My abdomen is warm." Then quietly say to yourself, "I am completely calm."
  • Quietly and slowly repeat to yourself six times, "My forehead is pleasantly cool." Then quietly say to yourself, "I am completely calm."
  • Enjoy the feeling of relaxation, warmth and heaviness. When you are ready, quietly say to yourself, "Arms firm, breathe deeply."