Welcome to this relaxation exercise.
This exercise is an adaptation of the traditional autogenic training method.
The intention is to calm the mind by paying attention to the body relaxing and letting go.
Find a position that is as comfortable as possible.
You can do this exercise either sitting or lying down.
If you choose to lie down,
Let your arms rest relaxed by your sides.
If you are sitting,
Your hands can rest in your laps.
You may close your eyes if you wish.
And allow yourself to settle.
Moving away from doing and acting.
Towards a state of being.
Take a few calm breaths.
First inhaling deeply,
Perhaps through your nose if possible.
And then exhaling slowly through your mouth.
Lips just slightly open during exhalation.
Do this a few times at your own pace.
After your next exhalation,
Let your breathing return to normal.
And let your attention shift to your arms.
Feel the natural weight against the surface they are resting on.
The natural weight of your arms.
Feel them fully supported by the surface beneath them.
The natural weight of your legs.
Pelvis,
Thighs,
Calves and feet.
Feel them fully supported by the surface they are resting on.
The natural weight of your legs.
Whole body is completely calm.
Completely at ease.
Bring attention to your palms and fingertips.
Feel their warmth.
A pleasant warmth increases in your palms and fingers.
Feeling the warmth.
Your whole body is completely calm.
Completely at ease.
The heartbeat is steady and calm.
Heartbeat steady and calm.
The whole body is completely calm and at ease.
The rhythm of the breath is steady and calm.
The body is breathing itself.
There is no need to do anything.
You can feel how the restfulness increases with every exhalation.
Steady and calm.
Whole body completely calm.
And at ease.
Feel the pleasant coolness of your forehead.
The coolness of the forehead.
The face releases.
All unnecessary tension melts away.
Coolness of the forehead.
Whole body is completely calm.
Completely at ease.
Body totally relaxed.
Your mind can rest in a relaxed body.
You can let go of everything that no longer serves you.
Everything is fine.
Your body is wise.
It knows exactly how to relax.
How to restore.
How to recover.
You have complete trust in the wisdom and power of your body.
The exercise is coming to an end.
Notice the restfulness.
Notice the peace that is present.
Hold on to it.
Hold on to it as you gradually begin to awaken your body.
You can deepen your breath slightly.
Gently move your fingers and toes.
Do it in a way that feels just right for you.
Maybe you want to extend your limbs and stretch a little bit.
In a way that feels just right for you.
And when you are ready,
Take time to open your eyes.
Keep in mind that this restfulness and calmness can be present both in rest and in action.
This exercise is now completed.
Thank you.
