Autogenics For Personal Control And Deep Peace

Hello.

Find a comfortable place where you won't be disturbed for a while.

Be sure your feet are uncrossed and rest comfortably on the floor.

Let your hands rest separately,

Palms down on your lap.

Begin to get comfortable.

Take in a comfortable breath.

Close your eyes and let yourself relax as you breathe out and in normally.

As you breathe in and breathe out,

Scan your body.

Notice anywhere you're carrying the tension of the day,

Begin to let that tension loosen.

The neck,

The back,

The eyebrows and forehead.

Let any tension begin to dissipate,

Unwind,

Dissolve.

As you continue to breathe in and breathe out,

Really focus on this time of learning that you've set aside to increase your ability to take control and allow your mind and body to work together as you want it to.

Make permanent changes that you've come for.

Now,

Focus on your hands.

Notice how your hands are relaxed as they rest on your lap.

And now,

With each breath,

Your hands can become even more relaxed.

Once you focus on your relaxed hands,

Notice how when hands are truly relaxed,

They begin to get heavy,

Very heavy.

In fact,

As you notice your relaxed hands,

I want you to say to yourself,

Either out loud or in your mind,

My hands are getting heavy.

My hands are heavy.

Go ahead,

Say that either out loud or in your own mind,

My hands are getting heavy.

My hands are heavy.

My hands are heavy.

My hands are heavy.

And let your hands feel that sensation of heaviness as you breathe in and you breathe out.

Simply say to yourself,

Hands getting heavy.

Hands are heavy.

Hands getting heavy.

Hands are heavy.

Now,

Notice and think of the word warmth.

Warmth,

Like the warmth of the sun or the warmth of your hands as you put them under warm,

Running water,

Like the warmth that comes from inside the body.

Think of the word warmth,

Like the warmth you feel as the sun goes through your window and hits you beautifully.

And as you focus on your heavy hands,

Say to yourself,

My hands are warm.

My hands are warm.

That's right.

My hands are warm.

My hands are warm.

And as you say that to yourself,

Notice the sensation of warmth growing in those hands.

Actually say to yourself,

My hands are becoming warm.

My hands are warm.

My hands becoming warm.

The hands are warm.

Notice the sensation of warmth.

In fact,

As you breathe in and out,

You can actually say to yourself,

My hands are warm and heavy.

My hands are warm and heavy.

Let the hands be both warm and heavy.

Heavy as cement.

Warm as is comfortable.

Noticing that sensation,

Warm and heavy.

In fact,

Your hands can now be so warm and heavy that if you were to try to lift them,

You'll find it difficult,

Even impossible to just ground it on your lap stuck there.

If you were to try to lift your hands,

They're too heavy,

Simply stuck on your lap.

Now continue to breathe in and breathe out with each breath doubling that sensation of relaxation.

Enjoying this time of learning about the mind and the body.

Those hands warm and heavy.

And you're breathing in all you need.

As you exhale tension or any worry you no longer care to be concerned about.

That's right.

You're doing great.

Now,

Reorient yourself to the room.

Simply open your eyes,

Open the eyes feeling fantastic.

Taking in a deep comfortable breath.

Filling the lungs with oxygen.

Letting the oxygen spread to every cell in the body.

Feeling fantastic.

Could you sense the feeling of warmth or the sensation of heaviness?

Your mind did that.

And as you allow yourself to practice and get comfortable with this process,

You'll be able to change physical sensations in your body at will.

Yes,

You can.

Because you know what you want to feel.

And as you focus on what you want to feel,

It begins to happen.

Focus on what it is you want to feel.

Here's the question.

If our bodies can create warmth,

If our bodies can create heaviness,

What other sensations can they create?

What else can we do?

Can we create coolness?

Burn victims could certainly benefit from that practice.

Can your solar plexus,

That part of your body that is a nerve center,

Create and radiate healing to every part of your body?

The answer is yes.

Now,

With your hands resting on your lap and your eyes closed down,

Focus on your right arm and say to yourself aloud or silently,

My arm is heavy and warm.

Just let that right arm be both heavy and warm.

Say to yourself,

My right arm is heavy and warm.

As you notice that sensation,

Focus on the left hand.

Say to yourself,

My left hand is heavy and warm.

My left hand is heavy and warm.

My left hand is heavy and warm.

Say it to yourself three times and say,

My arms are heavy and warm.

My arms are heavy and warm.

My arms are heavy and warm.

And now you can say,

My arms and hands are heavy and warm.

Both of my arms and hands are heavy and warm.

The arms,

The hands are heavy and warm.

Notice the remarkable sensations within your body.

Now focus on your neck and your shoulders and say to yourself,

My neck,

My shoulders are heavy.

My neck and shoulders are heavy.

My neck and shoulders are heavy.

You can repeat this a couple of times.

My neck and my shoulders are heavy.

My neck and my shoulders are heavy.

My neck and my shoulders are heavy.

Then focus on your heart rate and say to yourself,

My heart rate is calm and regular.

My heart rate is calm and regular.

Say it to yourself,

My heart rate is calm and regular.

My heart rate is calm and regular.

My heart rate is calm and regular.

Now as you focus on your left leg,

Say to yourself,

My left leg is heavy and warm.

My left leg is heavy and warm.

Focus on the right leg saying to yourself,

My right leg is heavy and warm.

As you say that three times,

My right leg is heavy and warm.

My right leg is heavy and warm.

My right leg is heavy and warm.

Now say,

As you notice the experience,

Both of my legs are heavy and warm.

Both of my legs are heavy and warm.

Both of the legs are heavy and warm.

Both of the legs are heavy and warm.

Now as you move your awareness to the solar plexus,

What in athletics we might call the core,

It's that part below the sternum,

Above the stomach,

The center of your being,

The core.

Now say,

My core is warm and comfortable.

My core is warm and comfortable.

My core is warm and comfortable.

As you sit with the core,

Warm and comfortable,

Imagine that area sending healing throughout the body.

Imagine that area like the Sun sending whatever is needed to repair and maintain the body and extinguish any old feeling,

Any old images,

Any thoughts,

Emotions,

Or sensations that have been holding you back.

Extinguish what has been causing you discomfort.

As you let the process work,

Sit with it for a while and simply sit with it as if you're experiencing a powerful device doing its work.

Your job is just to sit and relax and let the process work.

My core is warm and comfortable.

My core is warm and comfortable.

Let yourself think about what you will be doing as you enjoy your life with those you love and those who love you.

Just sit for a while.

My core is warm and comfortable.

My core is warm and comfortable.

That's right.

Now,

Notice the forehead and the feeling of coolness on the forehead,

Saying to yourself,

My forehead is cool.

My forehead is cool.

My forehead is cool.

My forehead is cool.

Report this to yourself and repeat this short statement to yourself.

I am at peace.

I am at peace.

I am at peace.

I am at peace and it feels good.

That's right.

As you've been doing very well,

Thank you very,

Very much.

You can now open your eyes feeling wonderful.

Let yourself do this a couple of times a day for a month and look back at how far you've come.