Autogenic Training is a form of structured self-hypnosis, which involves concentrating passively on verbal formulas suggesting warmth and heaviness in the limbs. It is effective in reducing fatigue, tension, high blood pressure, racing heart, irritability, headaches, and migraines. 
https://caps.byu.edu/audio-files for free recordings

You can imagine the phrases being given to you by someone else, imagine an external voice, or you can say them yourself, or visualise the phrase popping up in front of you, like a neon sign.

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I am completely calm (once)
My right arm is heavy (six times) I am completely calm (once)
My right arm is warm (six times) I am completely calm (once)
My heart beats calmly and regularly (six times) I am completely calm (once)
My breathing is calm and regular ... it breathes me (six times) I am completely calm (once)
My abdomen is flowingly warm (six times) I am completely calm (once)
My forehead is pleasantly cool (six times) I am completely calm (once)

OR

I smile into my forehead and allow my eyes to soften (six times) I am completely calm (once)
               
           
       

I am completely calm (once)

My right arm is heavy (six times) I am completely calm (once)

My right arm is warm (six times) I am completely calm (once)

My heart beats calmly and regularly (six times) I am completely calm (once)

My breathing is calm and regular ... it breathes me (six times) I am completely calm (once)

My abdomen is flowingly warm (six times) I am completely calm (once)

My forehead is pleasantly cool (six times) I am completely calm (once)

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