Welcome to today's practice using autogenic warmth.
Designed to bring comfort and ease to any area of discomfort or pain in your body.
Start by finding a position that is completely comfortable for you,
Whether you are sitting or lying down.
Allow your body to feel supported and settle in.
There is nothing you need to do right now,
But be present.
Gently close your eyes or soften your gaze.
Take a deep,
Slow breath in through your nose,
Filling your lungs completely,
And as you exhale,
Letting go of any tension you might be holding in your shoulders jaw or forehead.
At any time during today's practice,
If you notice that your mind has wandered,
Simply acknowledge where it has gone and bring your attention back to your breath.
Take another deep breath in,
And as you breathe out,
Silently affirm to yourself,
I am completely calm.
I am completely calm.
Now,
We will begin to cultivate a feeling of deep,
Soothing warmth within your body.
Bring your attention to your right arm,
And repeat this phrase silently in your head,
Feeling the words as a soft suggestion to your body.
My right arm is heavy and warm.
My right arm is heavy and warm.
Imagine a gentle,
Comforting heat beginning to spread through your right hand.
Perhaps it feels like a warm blanket has been placed over it,
Or like the gentle warmth of the sun on a cool day.
Allow this warmth to deepen,
Spreading from your fingertips,
Through your palm,
And up into your wrist.
Now,
Shift your attention to your left arm,
And repeat the phrase,
My left arm is heavy and warm.
My left arm is heavy and warm.
Allow that same soothing,
Heavy warmth to flow into your left hand.
Now,
Feel the relaxation that comes with this warmth.
It's a sign that your body is letting go,
Softening and resting.
Allow the warmth to travel up your arm.
Now,
Take a moment to feel the combined sensation of warmth and heaviness in both of your arms.
This is your body's natural ability to heal and comfort itself.
Now,
We will gently guide this warmth to any area of your body that is experiencing pain or discomfort.
Without judgment or resistance,
Simply acknowledge the area that needs your attention.
Imagine the warmth from your arms gathering,
Becoming a soft,
Glowing light of comfort.
As you breathe in,
Draw this comforting warmth toward the area of pain.
As you breathe out,
Imagine the warmth sinking in,
Surrounding the discomfort like a gentle,
Soothing balm.
Repeat this phrase in your mind,
Directing the feeling.
Warmth flows into this area,
Bringing ease.
Visualize the warmth softening the edges of the pain.
It is not about forcing the pain to disappear,
But simply about offering it comfort,
Care,
And space to ease.
With every breath,
The warmth deepens,
And the tension gently melts away.
Allow the warmth to be a message of safety and reassurance to your body.
You are safe.
You are supported.
Your body is safe.
The warmth is easing the way.
Continue to breathe slowly and deeply,
Letting the warmth permeate the area of discomfort.
Feel the gentle,
Heavy,
Soothing sensation.
Warmth flows into this area,
Bringing ease.
Warmth flows into this area,
Bringing ease.
Warmth flows into this area,
Bringing ease.
For the next few moments,
Simply rest in this feeling of warmth and comfort.
If your mind wanders,
Gently bring it back to the sensation of warmth in your body or your breath.
If your mind wanders,
Gently bring it back to the sensation of warmth in your breath.
Now it is time to gently bring this practice to a close.
Know that you can carry this feeling of warmth and comfort with you throughout your day.
Begin to notice the sounds around you.
Begin to notice the sounds around you.
Gently wiggle your fingers and toes.
Notice the support of the surface beneath you.
And when you are ready,
Slowly and gently open your eyes,
Returning to the space around you,
Feeling refreshed,
Calm,
And carrying the soothing warmth with you.
The practice is complete.
