Abstract Integrated mental training is a method that entails a systematic and long-term training of mental processes (thoughts, images, emotions) that aims to enhance performance as well as gratify feelings and improve thought processes. This training develops an alternative system of control by using substitute state of consciousness and self-hypnosis. The method is concerned with both mindfulness and performance approaches, which is crucial in order to feel and function better. The intent of this study is to highlight the experience of the different steps of integrated mental training to gain an understanding of how, where, and when changes occur. To achieve the objective of this study, a qualitative empirical method was used. As far as analysis is concerned, phenomenology analytic approach was adopted. The study participants were six long-term sick listed women. During the eight meetings they were introduced to the process and in between the meetings they performed the training using self-instructor CD. Their experience of the training was recorded through the diary entries upon which the study’s analysis was based. The finding shows that it takes different time-spans to reach the different stages and that large positive experience of change occur during the first steps. This suggests that a mindfulness approach is instrumental in feelings enhancement. Further, the first part of the mental conceptions gives strengthened self-esteem and increased faith in oneself. There is no illuminating finding with regard to self-creation of mental representations, which may be due to the short training time for this group.