Autogenic training | Designed to teach you to put yourself into a deep state of relaxation.

Transcript

so come to rest in a comfortable position one where you are fully supported and able to relax allow your spine to be straight and your abdomen to expand and contract completely as you breathe bring your focus to what is happening right now in this instant no need to grasp at fleeting moments just rest your awareness in the now which is always changing and yet constant and with this present awareness notice your breathing notice each breath as it comes and goes feeling the gentle rhythm of it all you need to do right now is just notice the tempo of your breath [Music] and see if you can bring some ease to the experience you have within you the capacity to relax and i am simply a guide showing you the old paths grown over with the vines of forgetting begin to slow and elongate your exhalations try to keep the breath even there's no need to hold or pause just let the air flow with as little resistance as possible [Music] let your abdomen expand and contract with each breath and you can let your breathing provide the rhythm as you say some simple phrases to yourself so begin to repeat to yourself the following statements my arms are heavy my arms are heavy see how much you can feel this if at first you just need to imagine that you feel it that's perfectly okay it may take some practice [Music] again my arms are heavy my arms are heavy seeing if you can feel a sense of weight my arms are heavy and now moving on repeating to yourself i am completely at peace seeing if you can feel peace wash over you and now saying to yourself my arms are warm my arms are warm my arms are warm [Music] and can you generate a feeling of warmth in your arms [Music] and now continuing to repeat this phrase to yourself and now seeing if you can feel these words as you run them through your mind silently i am completely at peace and noticing how that makes you feel maybe feeling a little change compared to when you started and now letting these words resonate my heartbeat is calm and regular my heartbeat is calm and regular my heartbeat is calm and regular [Music] continuing to repeat this phrase to yourself a few more times seeing if you can feel it and if not how intensely can you imagine it and now noticing your breath gently in your abdomen and saying to yourself my body breathes it breathes for me my body breathes and it breathes for me my body breathes and it breathes for me seeing if you can feel like the breath is happening on its own a natural rhythm a full cycle my body breathes it breathes for me [Music] and while you continue let this feeling grow [Music] and again saying to yourself i am completely at peace [Music] and now seeing if you can feel or even just imagine warmth is radiating over my stomach warmth is radiating over my stomach warm is radiating over my stomach [Music] can you feel the warmth can you at least imagine it warmth is radiating over my stomach warmth is radiating over my stomach warmth is radiating over my stomach [Music] and again repeating to yourself i am completely at peace and now noticing your forehead and imagining a sense of coolness maybe even feeling it and repeating to yourself my forehead is slightly cool and refreshed my forehead is slightly cool and [Music] refreshed my forehead is slightly cool and refreshed [Music] relaxation is a kind of return and also a renewal there is always a sense of both letting go and coming back to something familiar that had been lost my forehead is slightly cool and refreshed my forehead is slightly cool and refreshed my forehead is slightly cool and refreshed and one last time repeating to yourself i am completely at peace and now letting the following phrases resonate within you may i be well may i be peaceful and at ease [Music] may i be free from suffering may i be happy may i be well may i be peaceful and at ease may i be free from suffering may i be happy [Music] and you can continue to relax allowing this restful state to deepen into sleep [Music] or if you're returning to waking consciousness you can make the intention to bring a little of this peace with you into your day maybe feeling a sense of revitalization maybe a little more presence or perhaps some gratitude for this time of rest knowing that these will aid you in your day and now when you're ready bringing some energy and movement gently back into your body noticing how you feel noticing where your mind goes and continuing to foster the inner space that you've created thank you for your practice be well [Music] so [Music] so [Music] so [Music] [Music] you