Exercise

a. Close your eyes.

b. Mentally repeat the following formulation: "I am calm, I am completely calm." As you repeat the formulation, try to form a mental picture of some peaceful scene out in nature - a country field, a beach, a mountain valley, etc. Try to make the visualization as real as possible by including as much sensory information as you can. Use all five senses: visual, auditory, olfactory, gustatory, and tactile.

c. Now continue with the second formulation: "My right arm (start with your left arm if you are left-handed) feels very heavy." In a few moments you should actually feel the sensation of heaviness in your arm.

d. Resurface as follows:

1. Flex and extend your arm a number of times.

2. Take a few deep breaths.

3. Open your eyes.

e. In subsequent sessions, start adding more formulations: "Both arms feel very heavy. Now my arms and legs feel heavy... my entire body feels so heavy."

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