5th Of 9 Tracks.....Autogenic Phrases And Images

This technique of using autogenic phrases and images builds on the passive receptive attitude you learned in the deep muscle exercise.

Let's begin.

Lie down and get comfortable.

Hands are at your sides or over your stomach.

Your legs are uncrossed and slightly apart.

Now close your eyes.

Let your mouth drop open for a moment and move your jaw gently from side to side.

Now close your mouth,

Keeping your teeth slightly apart.

Take a deep breath in.

Hold it for a moment.

And as you breathe out,

Let all your muscles relax completely.

Take another deep breath in.

Hold it for a moment.

And as you breathe out,

Empty your mind of all thoughts.

Allow your mind to become like a blank screen,

Peaceful and calm.

Now take another deep breath in.

Hold it for a moment.

And as you breathe out,

Let your emotions quiet down.

Just allow them to relax.

Allow yourself to be quiet,

Calm and peaceful.

Focus your total attention on your breathing.

Imagine your breathing is like the waves on an ocean,

Rolling in and rolling out.

In and out.

Silently say to yourself,

My breathing is smooth and rhythmic.

My breathing is effortless and calm.

My breathing is effortless and calm.

My breathing is smooth and rhythmic.

As you breathe,

Imagine relaxation flowing over your body one wave after another.

Feel the waves of relaxation flowing down from your head,

Moving through your neck,

Your chest and shoulders,

Down into your arms,

Through your back muscles,

Down into your hips and legs.

With each wave of relaxation,

Feel a heaviness and warmth in your arms and your legs.

Think in a passive way about wave after wave of relaxation.

Now concentrate on the relaxation moving upward from your chest in waves,

Up and across your face and scalp.

Your mind is becoming more passive and tranquil.

You have a relaxed awareness of the feelings of relaxation throughout your body.

All tension and worry slips away as you feel waves of relaxation flooding your body.

There's a growing feeling of warmth and heaviness in your arms and legs and a passive awareness of your state of relaxation.

Now silently say to yourself,

My heartbeat is calm and regular.

My heartbeat is calm and regular.

My heartbeat is calm and regular.

I feel very quiet.

My heartbeat is calm and regular.

My whole body is deeply relaxed.

My heartbeat is calm and regular.

My heartbeat is calm and regular.

These feelings of relaxation and peace will become stronger and stronger as you concentrate on just your right hand and arm.

Focus all your attention on your right hand and your right arm.

Say to yourself,

My right arm and hand are heavy and warm.

Warmth is flowing into my arm and down into my hand.

My right arm and hand are heavy and warm.

Warmth is flowing into my arm and hand.

Continue to repeat to yourself silently,

My arm and hand are heavy and warm.

Warmth is flowing into my right arm,

Down into my right hand,

And it feels pleasantly warm.

Do not try to force any of these things to happen,

Just allow them to happen.

They will occur naturally and gently as you passively continue to focus on your right arm and hand and the feelings of heaviness and warmth.

My right arm is heavy and warm.

Warmth is flowing into my right arm and down into my right hand.

Now carefully study the feelings in your arm and your hand.

Focus on the feelings of heaviness and warmth.

Imagine that the warm sun is beating down on them.

Continue repeating to yourself,

My right arm and hand are heavy and warm.

Warmth is flowing into my right arm and it feels pleasantly warm.

Now turn your attention to your left arm and hand and concentrate on your left arm and your left hand.

Focus all your attention on your left arm and hand and say to yourself,

My left arm is heavy and warm.

Warmth is flowing into my arm and down into my hand.

My left arm and hand are heavy and warm.

Warmth is flowing down my arm and into my hand.

My left arm and left hand feel pleasantly warm.

Now deepen the feelings of warmth.

Imagine the sun shining on your left arm and hand.

While focusing on your left arm and hand,

Continue saying to yourself,

My left arm and hand are heavy and warm.

Warmth is flowing down my left arm and into my hand.

Warmth is flowing down my left arm and into my left hand.

Become fully aware of the feelings in your left arm and hand and if other thoughts distract you,

Let them flow through your mind and bring your awareness back to the exercise.

You are passively concentrating on the feelings of heaviness and warmth.

Simply let it happen.

Allow those feelings of heaviness and warmth to find expression.

Continue silently,

My left arm and hand are heavy and warm.

Warmth is flowing into my left arm and down into my left hand.

Does your arm feel as if you would need help to lift it?

Does it feel relaxed?

Maybe the warmth reminds you of the summer sun,

Not too strong,

Just right.

However you describe it is just fine,

As long as it is pleasant for you.

And continue to feel the heaviness and warmth and feel the relaxation.

Now focus on both of your arms and hands at the same time.

As you say to yourself,

My arms and hands are heavy and warm.

Warmth is flowing into my arms and down into my hands.

Both my right arm and my left arm are heavy and warm.

My arms and hands are heavy and warm.

Warmth is flowing into my arms and gently down into my hands and fingertips and they feel very pleasant.

You are relaxing all over.

As the warmth flows into your hands,

You will feel your whole body relaxing.

You are letting everything go.

All your cares and worries are far,

Far away.

This is your time to be totally relaxed and to feel all those pleasant feelings that come with being relaxed.

Let all other thoughts leave your mind.

Again,

Focus on both of your arms and hands and think to yourself,

My arms are heavy and warm.

Warmth is flowing into my hands.

Continue passively to concentrate on your arms being heavy and warm and gently let other thoughts flow through and out of your mind.

Simply bring your thought back to,

My arms are heavy and warm.

Warmth is flowing into my hands.

While keeping your arms very heavy and warm,

Take some time to check your body to see if there is tension in any muscle.

Is your jaw loose and relaxed?

Are your eyes closed gently?

Is your forehead smooth and relaxed?

All the muscles in your face are relaxed.

You are becoming very,

Very relaxed.

You feel loose and limp like an old rag doll.

Now,

Focus on your legs.

Notice where they are touching the surface you are lying on.

Notice that pleasant heaviness and warmth spreading down from your arms to your legs and let it happen.

Passively allow the warmth to spread down as you say to yourself silently,

My legs are becoming heavy and warm.

Spread down as you say to yourself silently,

My legs are becoming heavy and warm.

Warmth is flowing into my feet.

My legs are warm and heavy.

My feet are warm and heavy.

My legs are heavy and warm and warmth is pleasantly flowing into my legs and down into my feet all the way to the tips of my toes.

My legs and feet are heavy and warm.

Heavy and warm,

Very pleasantly warm.

Now,

Focus on all your limbs,

Arms and legs together.

Become very aware of your arms and your legs.

Repeat silently,

My arms and legs are heavy and warm.

Warm and heavy.

My feet and hands are heavy and warm.

Warm and heavy.

Warm and pleasant feelings are sinking into every pore.

My arms and legs are very limp.

The muscles in my arms and legs are letting go and I'm becoming more and more relaxed.

Take a deep breath in.

Feel the air flow into your lungs and down into your stomach.

Breathe in very deeply and slowly breathe out silently saying,

I am calm.

These are very important words.

Use them only when you are relaxed,

Very deeply relaxed.

You will say them only when you feel deeply relaxed.

I am calm.

Take a deep breath in.

Slowly breathe out silently saying,

I am calm.

Eventually you will be able to relax yourself by simply thinking the words,

I am calm.

And when the day is going badly or you're caught in a traffic jam,

You'll be able to control your tension by saying,

I am calm.

And you will remember the feelings of deep relaxation that you are now feeling.

Now as we complete this autogenic relaxation practice,

Take a deep breath in and let it out slowly.

Become aware of your surroundings.

You're safe,

Secure and pleasantly relaxed.

You will feel more and more relaxed each time you do this exercise.

We'll count forward now from 1 to 5.

As you take a deep breath,

Silently say each number.

When you reach 5,

You'll open your eyes feeling relaxed and alert.

You will find yourself back in the room you left.

The environment will seem slower and calmer and you will feel more relaxed and peaceful.

You will be relaxed,

Peaceful and calm.

1.

Still deeply relaxed.

2.

Feeling very relaxed.

3.

Feeling more alert and aware of the sounds around you.

4.

More and more alert but relaxed.

5.

Open your eyes.

You're alert and refreshed.