Fundamental exercises

feeling of heaviness is by no means a feeling of stress or the like, but is more comparable to the fatigue one feels before falling asleep or after a satisfying meal. Right-handed people should initially feel heaviness in their right arm. The formula is accordingly: My right arm is very heavy. The verb form should be consciously chosen in the present tense, as this has the greatest suggestive effect. In addition, you can imagine where the arm is resting so that you create a pictorial image of your arm. You can also imagine supporting yourself by holding a heavy basket, for example, which highlights the intended feeling.

You can check the effectiveness of the exercise, for example, by checking whether your right arm is pulling slightly downwards, your shoulders slightly to the right, or whether you are not willing to lift your right arm. The above formula My right arm is very heavy to repeat several times so that you remain in the heaviness exercise for a few minutes. However, you should not keep repeating the formula in front of you, but rather simply feel the evoked feeling of heaviness and let it unfold. Sometimes you can also supplement the heaviness formula with the general rest formula I am completely calm and then repeat the heaviness formula again.

Extension of the heaviness formula

With appropriate training progress, you can expand the heaviness formula repertoire to include arms and/or legs, for example. The following formulas are possible: My arms are very heavy or My arms and legs are very heavy. However, insist on a formula until you have practised it well and use additional formulas sparingly. You should also take back the heaviness exercise with another formula at the end of the exercise to feel alive and fresh again: Arms tight, eyes open, breathe deeply. The formula is supported by pulling the arms towards the body and jerky stretching of the body.

Versatile effect

The effect of the heaviness exercise is very varied: muscle tensions can be released, sleep disturbances and impairments caused by migraines can be alleviated sustainably, inner restlessness and anxiety noticeably weakened or a permanent trembling of the hands can disappear.

relaxation of the blood vessels always goes hand in hand with a feeling of warmth, since with relaxation the vessels widen and as a result a stronger blood circulation takes place. The heat exercise is therefore aimed at relaxation in the entire circulatory system, but in the formula it is again limited to the right arm only: My right arm is comfortably warm.

You can also make this exercise more effective by imagining, for example, that the sun is shining pleasantly on your arm from the outside. If you feel heat, adjust the formula so that you say something softer: My right arm is a little warm. In case of hot flushes or strong blushing, you should also never discuss a cold formula. Otherwise, the same rules apply as for the heaviness exercise, here you can also extend the repertoire of formulas to other areas.

decelerated: The breaths become longer and deeper. Breathing generally becomes more regular again. The formula for this is: Breathing is very calm – it breathes me. Alternatively, you can also use The Breath Goes Quietly and Evenly. Do not be bothered by the unusual formulation 'it breathes me'. It just emphasises the passive character you take in when you breathe. This allows you to relax better.

Additional areas of application

In addition, there are many other exercises that you can use to expand your repertoire and specialise according to your needs. In addition, further exercises to the heart, gastrointestinal tract, head area and shoulder area could be trained, which in turn have a very specific function. Exercises for the head area help with migraines, exercises for the shoulder area with muscular tensions or back complaints. Basally, however, the heaviness, warmth and breathing exercises are sufficient; a concrete exercise sequence will be presented in the following.