HELP FOR STRESS DISORDERS

By Eleanor Eggers, Ph.D., LP, BCB, (Senior Fellow)

                 Lesson 3

When you experience the sensation of heaviness quickly in both of your arms and both of your legs and are able to cut back to saying each formula only once, you are ready to move on to Lesson 3.  It may take from one to six weeks for this to happen.  Please be patient and let it happen; do not try to make it happen because that would interfere with your being passive and keep it from happening.  In any case, if you have been practicing Lesson 2 diligently for two weeks, you can proceed to Lesson 3. 


Please begin by reviewing the information given under “Basic Information” and in Lesson 1.


If your hands are cold, it will take a long time for them to  get warm enough for you to feel the warmth.  Your hands will warm up slowly while you are going through all the formulas.  Eventually you will feel warmth in your hands when you say the warmth formula.


Lie down on your bed or recliner chair and focus your attention in a very passive way on both arms and both legs at the same time.           


Say to yourself (think) once:                   

  • My arms and legs are heavy. 
  • I am completely calm.

          

Switch your focus of attention to your right arm and              say to yourself three times:                      

  • My right arm is warm.         


Switch your focus of attention to your left arm and say to yourself three times:                     

  • My left arm is warm.         


Switch your focus of attention to both of your arms and say to yourself three times:                     

  • Both arms are warm.         


Switch your focus of attention to your right leg and say to yourself three times:                   

  • My right leg is warm.           


Switch your focus of attention to both of your legs and say to yourself three times:                   

  • Both legs are warm.           


Switch your focus of attention to your arms and legs and say to yourself three times:                   

  • My arms and legs are heavy and warm                                             

Do this exercise three times, canceling after the first and second times, as you did in Lessons 1 and 2.  Do not spend more than one  minute each time saying the formulas.


After the third time stop saying the formulas and just enjoy staying in this state of deep relaxation for the remainder of the twenty minutes.  Follow the directions given in Lesson 1 on how to maintain a completely passive state.


At the end of the twenty minutes, be sure to cancel by making two fists, bending and tensing your arms, taking a deep breath, and then opening your eyes.