Today we will talk about how to compose an auto-training text for calming and how to use it.

Text of auto-training for calming down

As practice shows, correctly formulated and used calming auto-training can help to quickly relieve emotional stress, extinguish feelings of anger, acute resentment, irritation, and internal discomfort. Based on the task that needs to be solved, the text of auto-training is formulated to calm in a particular case. On the other hand, you can always use several experience-tested blanks that are quite versatile and suitable for each person:

“I am resting. Irritation (anger, fatigue, pain, etc.) is gone. I feel free and light. I am resting. My whole body is relaxed. I am pleasant and well. I am resting.”
“The muscles of the right hand relax. The shoulder, hand, forearm of the right hand relaxes. The muscles of the left hand relax. The shoulder, hand, forearm of the left hand relaxes. My arms are relaxed. I feel a pleasant warmth and heaviness in my hands. I am completely calm.”
“The muscles of the right leg relax. The thigh and lower leg of the right leg relax. The muscles of the left leg relax. The thigh and lower leg of the left leg relax. My legs are relaxed. I feel a pleasant warmth and heaviness in my legs. I am completely calm.”
“My whole body is completely relaxed. I relieve tension in the arms and legs, in the muscles of the abdomen and neck. I feel good and calm.”
“I am resting. It is easy and pleasant for me. I am free from any experiences and emotions. I seem to be floating in the air. I am resting.”
“I am completely calm. All the worries are gone and now I feel a surge of energy. I want to act. I have nothing to hook on and I will definitely achieve my goal. I am completely calm.”
Naturally, these auto-training texts for relaxation are just a few sample blanks that can be modified in accordance with your situation. The main thing is that this formula should be quite simple, easy to remember, tune in a positive way, be pleasant and understandable to oneself.

How to conduct auto-training for calm?

An important detail is that you can conduct auto-training to calm down in almost any circumstances and any environment. All it takes is a few minutes of peace at work, at home, or even on vacation, and faith in the effectiveness of this practice. In addition, it is worth considering some important recommendations of specialists that will help you achieve the best result in the shortest possible time. So, how to conduct auto-training to calm down?

before starting the session, it is important to protect yourself from extraneous sounds and irritants. To do this, you can use ear plugs or even a light, pleasant background music;
auto-training for calming should be done lying down or, if this is not possible, sitting in a comfortable chair. It is a good idea to put a soft cushion or pillow under your knees;
a relaxation session should be started by closing your eyes and evening out your breathing;
before the start of auto-training and during it, it is critically important to completely relax all the muscles. This skill is what yoga, many other spiritual practices and autogenic exercises are based on;
when pronouncing the text for auto-training, you must fully trust these words, feel their meaning, not meet internal criticism and resistance. The result depends on what kind of energy you put into your formulas;
it is also important that the text of auto-training for relaxation should always be in memory. Any stop and attempt to remember the next phrase distracts from the process and reduces its effectiveness;
It is desirable that the duration of the session is not less than 5 minutes. Ideally, it should last 15-30 minutes (usually up to an hour);
to finish auto-training for calming is a sharp, deep breath, after which you need to immediately get up and switch to other activities.
Remember: auto-training for relaxation, like any other practice, requires certain skills and experience. Do not despair if at first the result is imperceptible or insufficient. In any case, over time, you will feel the power of auto-training, and how they can change our lives for the better.