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"