When you have achieved an almost immediate feeling of warmth in the abdomen, specifically in the area of the solar plexus, you are ready to move on to the exercise dealing with the last of the standard formulas.
It will probably take about a week. By now you should be feeling the sensations dealt with in each formula when you say each formula to yourself only once.
When the body is relaxed, the head is supposed to stay cool while the rest of the body stays warm. This is why we cover the body but not the head when we go to bed. We want to maintain a warm body and a cool head. Note the expression “hot-headed”, which implies that the person is angry and in an upset emotional state, versus the expression “cool-headed”, which implies that the person is calm. This formula deals with perceiving and enhancing the coolness of the forehead as representative of the entire head.
When the head is totally relaxed, not only is the forehead cool, but also the tongue, jaw, and lips are loose. The tongue is resting on the floor of the mouth, the jaw is slack, and the lips are limp and slightly parted. In doing this exercise, after you notice the coolness in your forehead, expand your focus of attention to include your tongue, jaw, and lips to experience how relaxed they are too.
Please begin by reviewing the information given under “Basic Information” and in Lesson 1.
Lie down on your bed or recliner chair and focus your attention in a very passive way on your arms and legs and say to yourself (think) once:
Shift your focus of attention to your heart and say to yourself one to three times:
Shift your focus of attention to your breathing and say to yourself one to three times:
Shift your focus of attention to your abdomen and say to yourself one to three times:
Shift your focus of attention to your forehead and say to yourself over and over slowly for about a minute:
Then say to yourself several times:
You can stop saying the formulas after about a minute and then spend the rest of the twenty minutes just enjoying being in this state of deep relaxation. Follow the directions given in Lesson 1 on how to maintain a completely passive state. At the end of twenty minutes be sure to cancel by making two fists, bending and tensing both arms, taking a deep breath, and then opening your eyes.
HELP FOR STRESS DISORDERS
By Eleanor Eggers, Ph.D., LP, BCB, (Senior Fellow)