Sleep ToolboxAn Everyday Insight tool

Heavy and warm

Short phrases of heaviness and warmth, repeated silently while the body settles.

Based on autogenic training. You repeat short phrases to yourself and let the body respond without trying to make anything happen. The feelings may be faint at first. Twitches, tingling, or a passing wave of feeling are common. If anything feels unpleasant, open your eyes and stop. If you get migraines, you can skip the cool forehead phrase and stay with “I am calm” instead. If you have a heart condition, low blood pressure, epilepsy, diabetes treated with insulin, or a condition that makes turning inward hard, such as dissociation or psychosis, check with your doctor or therapist before practicing regularly. If you’re pregnant, after the first few months, sit propped up or lie on your side rather than flat on your back.

Narration

Read along

  1. Sit back or lie down, with your arms resting at your sides or in your lap. Close your eyes if that’s comfortable.
  2. Let out a slow breath. In a moment you’ll hear a short phrase. Say it silently to yourself, slowly, a few times, and let your body answer in its own time.
  3. Start with your arms. Notice their weight, resting on whatever is under them.
  4. My arms are heavy.
  5. My legs are heavy.
  6. My arms and legs are heavy and relaxed.
  7. I am calm.
  8. Now turn to any warmth in your hands and arms. Even a slight warmth counts.
  9. My arms are warm.
  10. My legs are warm.
  11. My arms and legs are warm and heavy.
  12. I am calm.
  13. My breathing is calm and easy.
  14. I am calm.
  15. My stomach is soft and warm.
  16. My forehead is pleasantly cool.
  17. Rest here, heavy, warm, and calm. You can let the phrases go now.
  18. If you’re going to sleep, stay as you are. If you’re getting up, make fists, stretch your arms, take a fuller breath, and open your eyes. Get up slowly.
  19. That’s the end of the practice. Rest as long as you like.

Everyday Insight’s tools are for education and personal reflection. They are not therapy or medical care, and they are not for emergencies. In an emergency, call 911. If you are in crisis in the United States, call or text 988.