This guided autogenic relaxation meditation focuses on cultivating deep relaxation and a sense of inner calm by engaging the power of self-suggestion.
Through a series of calming affirmations,
I will gently guide your body and mind to release tension and invite tranquility.
By focusing on sensations such as warmth and heaviness in specific areas of the body,
An autogenic relaxation practice encourages a profound state of rest and balance.
As you follow the soothing instructions,
You'll create a space for renewal,
Leaving you feeling grounded,
Peaceful,
And fully present.
First,
Let's check in and see how you're doing today.
With kind awareness,
How have your thoughts been today?
How is your heart feeling?
And your body,
How is your precious body doing today?
And let's start by opening the senses.
Open and allow any sensations to come into your awareness.
Any visions,
Taste,
Sound,
And smells.
The sensation of touch may be heightened as well.
This could be a gentle breeze or a piece of clothing caressing your skin.
And right now,
Take a breath and focus all or most of your awareness upon the surface that your body is resting upon.
With this awareness,
Can you allow the surface to extend beyond the edges of your body?
Expand the surface to hold you further as you soften the edges of your body and relax further.
Now,
Bring your awareness to the sensations around your mouth,
The jaw,
The lips,
The chin,
Inside the mouth.
Sensations of the tongue,
The gums,
The upper teeth,
The lower teeth.
Float awareness to the nostrils,
The air as it moves in and through the nostrils,
And the nose and bridge of the nose.
Now,
Bring loving attention to one eye.
To the other eye.
To both eyes floating,
Suspended,
Eyes free of tension.
Temples opening.
Spaciousness spreading across the head.
Scalp smooth.
Tension released across the forehead.
Clearing the forehead of your mind.
Both ears.
Sensation all around the ears.
Inside the ears.
Sensation along the neck,
Back of neck,
Front of neck.
Throat and swallow if you need to swallow.
Sensation of the whole neck,
Whole face,
Whole head.
Sensations of spaciousness and ease.
You have an inner reservoir of well-being.
Your true essence is well-being.
You were born with this well-being.
As much as possible,
Open to this awareness.
This truth.
Relax more and bask in your well-being.
Fill your senses with this knowing.
Let's continue with loving awareness to the rest of your body.
Bring awareness to your left hand.
Imagine your left hand becoming warm.
Starting with the tips of your fingers and thumb.
The feeling of warmth spreads to your palm and the back of your hand,
To your wrist.
Your left hand is heavy.
Warm and relaxed.
Bring awareness to the left arm.
Left arm becoming heavy and warm and relaxed.
Letting go and relaxing into warmth and heaviness.
The forearm,
Elbow,
Upper arm,
Whole left arm,
Warm and heavy and relaxed.
This feeling of warmth and heaviness is comfortable and relaxing.
Now bring your awareness to your right hand.
Feel the sensation of warmth in your right hand,
In your fingers and thumb,
Your palm,
The back of the hand,
The wrist.
Right hand becoming heavy.
Warm and relaxed.
Bring awareness to the right arm.
Right arm becoming heavy and warm and relaxed.
Letting go and relaxing into warmth.
The forearm,
Elbow,
Upper arm,
Whole right arm,
Warm and heavy and relaxing.
Bask in all the sensations you feel.
The well-being that exists within and all around you.
Now bring loving attention to your feet.
Bring attention to your left ankle,
Foot and toes.
Warmth spreading all around your left ankle.
Flowing to the left foot,
Top of the left foot,
Bottom of the left foot.
Sensation flowing to each toe.
Tension flowing out of each toe.
Left foot is warm,
Heavy and relaxed.
And this relaxation moves up into the left lower leg,
All around the left knee,
The upper leg.
Left leg and knee heavy,
Warm and relaxed.
Bring attention to your right ankle,
Foot and toes.
Warmth spreading all around your right ankle.
Flowing to the right foot,
Top of the right foot,
Bottom of the right foot.
Sensation flowing to each toe.
Tension flowing out of each toe.
Flowing out of each toe.
Right foot is warm,
Heavy and relaxed.
This relaxation moves up into the right lower leg,
All around the right knee,
The upper leg,
Right leg and knee heavy,
Warm and relaxed.
Both feet pleasantly warm,
Heavy and relaxed.
Both the legs completely relaxed.
And at ease.
Left arm,
Hands and fingers warm,
Heavy and relaxed.
Left leg,
Knee,
Foot and toes warm,
Heavy and relaxed.
Whole left side at ease.
Right arm,
Hands and fingers warm,
Heavy and relaxed.
Right leg,
Knee,
Foot and toes warm,
Heavy and relaxed.
Whole right side at ease.
The sensation of well-being.
Bask in your well-being,
Your true essence of well-being.
Fill your senses with this knowing,
This being.
Well-being that is always with you throughout your life,
Just because you exist.
Breathe in this well-being up the back side of your body,
From your feet to the top of your head.
And as you exhale,
Feel well-being flow along the front of the body,
From the top of your head to the tops of your feet.
And follow this breath pattern for a few minutes.
Inhaling up the back side of your body.
And exhaling down the front side of your body.
With each cycle of breath,
Bring loving awareness of well-being.
You are loved.
