Hi,
I'm Joe Wilner,
And welcome to this autogenic training session.
Autogenic training is a relaxation technique that involves focusing on bodily sensations and using self-suggestion to promote a state of calm and rest.
We'll go through a series of phrases that can be repeated to encourage the body to produce a relaxed feeling of warmth,
Heaviness,
And emotional calm.
This can be practiced to enhance self-awareness,
Manage stress,
And restore balance in the body.
So,
Let's begin.
Start by finding a quiet space where you won't be disturbed for the duration of this practice.
Sit or lie down in a comfortable position,
And close your eyes gently.
Take in a deep breath,
And exhale slowly.
Let go of any tension you may be carrying as you settle in and get grounded or centered for this practice.
I'm now going to narrate the phrases for you,
And then slowly and silently repeat each phrase to yourself four times.
Bring attention now to your fingers.
Feel a warm,
Pleasant sensation in your fingers as you repeat four times silently in your mind,
My fingers are warm and heavy.
My fingers are warm and heavy.
Allow this warmth to spread gradually through your fingers and into your hands.
Feel a heaviness and warmth in your hands as you repeat,
My hands are warm and heavy.
Let this relaxation move up through your hands and into your arms as you repeat to yourself,
My arms are warm and heavy.
Let this sensation move up through your arms and into your chest and abdomen.
Take a moment to focus on the breath as you inhale deeply,
Allowing your lungs to fill with air,
And slowly exhaling,
Releasing any tension.
Feel the rhythm of your breath as it brings tranquility to your body.
Repeat to yourself mentally,
My breath is calm and natural.
My body is relaxed.
Take a moment to feel the warmth and relaxation in your abdomen,
Chest,
Shoulders,
Arms,
Hands,
And neck.
Continue this process,
Bringing attention to the rest of the body.
Allow each area to release tension as you repeat the corresponding phrases in your mind.
Moving to the legs,
Thighs,
Feeling a heaviness and warmth in your legs as you repeat,
My thighs are warm and heavy.
Let this sensation move down through your thighs and into your knees and calves.
Repeat to yourself silently,
My calves are warm and heavy.
Allow this warmth to spread gradually through your calves and into the ankles,
Down into your feet and toes.
Repeat silently in your mind,
My feet are warm and heavy.
My legs and feet are warm and heavy.
Notice how deeply relaxed you're feeling currently.
Continue to let go of any remaining tension and note to yourself,
I am calm.
I am at peace.
Take another conscious and centering breath and slowly become aware of your surroundings,
Coming back to the environment you're in.
When you're ready,
Gently open your eyes and carry this sense of calmness with you into the rest of your day or evening.
I really appreciate you joining me in this session and hope you feel more relaxed and centered because of it.
You can return to this technique whenever you need a moment of tranquility or as an ongoing more preventative relaxation technique.
Either way,
I thank you and take care.
