find a suitable situation
calm down
breathing exercise

1 minute rest

"I am intensely recalling my supermoment and I am relieving tension"

1 minute rest

"Tranquillity fills up my body - I feel completely relaxed"

1 minute rest

"From now on every thought of cigarettes and evey wish to smoke will be replaced by my supermoment - I forget smoking completely - this gives me pleasure and I feel free for an active and healthy life"

1 minute rest

"I will count down from 3 to 1 and afterwards I'll wake up refreshed and happy"

"3"

"2"

"1"

"I'm wide awake and ready for action"