A warm welcome to this guided meditation designed to help you clear a busy or chaotic mind.
It uses a simple technique called autogenic meditation and in this recording we will
silently repeat a series of calming phrases and this gives your mind a simple activity to focus on
rather than getting caught up in anxious thought loops.
So finding a comfortable place to sit or lie down
and you can pause the recording if you need more time to get set up
and then just getting nice and comfortable
you can have your eyes open or closed
and just letting go of any gripping in your hands
allowing your jaw to soften
relaxing your belly
letting your shoulders drop down away from your ears
letting your pelvis sink down into the surface beneath you
and let's begin with these autogenic phrases
I'll say each phrase twice and on the second time just slowly and silently repeat the words
along with me
my arms and hands are relaxing
my arms and hands are relaxing
my legs and feet are relaxing
my whole body is relaxing
my whole body is relaxing
and as you say these phrases slowly and silently
my whole body is relaxing
and as you say the words just feeling them in your body
my arms and hands are warm and heavy
my arms and hands are warm and heavy
my legs and feet are warm and heavy
my legs and feet are warm and heavy
my whole body is warm and heavy
my whole body is warm and heavy
feeling the body becoming warmer and heavier as you say the phrases
my arms and hands are relaxing
my arms and hands are relaxing
my legs and feet are relaxing
my legs and feet are relaxing
my whole body is relaxing
my whole body is relaxing
and just repeating the phrases as we go
letting them do their magic slowing the mind and the body
my arms and hands are warm and heavy
my arms and hands are warm and heavy
my legs and feet are warm and heavy
my legs and feet are warm and heavy
my whole body is warm and heavy
my whole body is warm and heavy
and just noticing how the body is sinking deeper into relaxation as we say the phrases
and of course some thoughts will still come into the mind
and it's important that we don't try to push these away
remember what we resist persists so if we try to force thoughts out of the mind
it just makes them bigger and creates agitation instead when any thoughts arise
letting them just come and go in the background so let's just use the phrases again
remember just repeating them really gently and slowly as we go
my arms and hands are relaxing
my arms and hands are relaxing
my legs and feet are relaxing
my legs and feet are relaxing
my whole body is relaxing
my whole body is relaxing
my arms and hands are warm and heavy
my arms and hands are warm and heavy
my legs and feet are warm and heavy
my legs and feet are warm and heavy
my whole body is warm and heavy
my whole body is warm and heavy
and just savoring any feelings of calm or relaxation that might be here
noticing the quality of your mind and your thinking
and then when you're ready just beginning to deepen your awareness of your surroundings
noticing nearby sounds
the quality of light in the room
the weight of your body on the surface beneath you
and then you can just begin to gently move into your fingers and toes
and perhaps letting that turn into a bit of a stretch
and just finding a comfortable satisfying way to move your body
you can open your eyes
now the more you practice using these phrases the more powerful they become
so if you enjoyed this meditation perhaps just setting an intention to come back to it
but for now thank you so much for joining me today
and i wish you all the best
