1. benefits of autogenics/relaxation  a good treatment for anxiety & worry  helpful too in “disorders of over-activation”  reduction in risk of depressive relapse  increases in happiness & wellbeing see much more information & research links at www.goodmedicine.org.uk

2. four aspects of helpful inner focus reducing negative states nourishing positive states exploring & processing encouraging mindfulness

3. the crucial balancing skill focus attention release letting go remember: specific sensations such as heaviness are unimportant but balancing focus & release is important

4. dealing with mental chatter the challenge is to be a wise fish! 3 lessons to be learned

5. the three “wise fish” lessons 1.) hooks/distractions are normal - let the irrelevant thoughts float by without giving them our attention 2.) we will occasionally be hooked - noticing that this has happened will allow our minds to slide easily off the hooks 3.) these challenges when learning calming skills are just simplified versions of the challenges we are faced with in daily life

6. the practice for this week Both arms are heavy Both legs are heavy Neck & shoulders are heavy I am at peace 2nd week’s exercise: 3 x each day: and remember at least two of these practices should take 10 minutes or longer. One or more long practices each day should be without a tape. Make sure that you are competent at practising both sitting and lying. As usual, start with a bodyscan. Then deepen the relaxation using the words on the right. “I am at peace” carries various connotations. At minimum it emphasises the relaxation/ peacetime/rest & recovery response.