Autogenic Relaxation For Inner Calm

Find your inner calm with this technique. To achieve a deep, peaceful state of mind and body, this technique involves repeating specific suggestions that create relaxing and calming sensations in the body to reduce tension, anxiety, and feel ease.

Transcript

Autogenic relaxation. Relax into a comfortable position and gently close your eyes. Softly smile and imagine setting that smile down into your body. Just let it travel wherever it wants to go in your body. Now take a deep breath in. And exhale any tension or tightness you may be feeling. Continue to breathe in relaxation. And exhale tension out from your body and from the day. Just let it go. Don't try too hard. Instead, Just let the relaxed feelings become a part of you. And now imagine a blanket wrapping around your body. This blanket makes your body warm. Comfortable and relaxed. You feel this warmth relaxing your muscles. Flowing gently through your entire body is this warm, Soothing relaxation. Your skin is warm and comfortable. Your fingers and toes are warm and comfortable. You're completely relaxed, Snuggled in a warm, Cozy blanket. Now slowly, In your mind, Repeat to yourself each phrase that I say to you. It may be helpful to repeat the phrase two or three times to yourself to help you feel more and more relaxed. Repeat, I am beginning to feel calm and quiet. My mind relaxes. My face relaxes. And feel the muscles on your face relax. And this relaxation travels down, Helping your jaw to relax. Say, My jaw relaxes. My jaw relaxes. My neck relaxes. Now feel the relaxation gently traveling down your arms. Say, My arms relax. Keep my wrists relaxed. My hands and fingers relax. Feel this relaxation traveling down your hands and fingers. And now gently back up your arms into your shoulders, Relaxing all of the muscles in your shoulders now. Just say, My shoulders relax. My chest relaxes. My abdomen relaxes. Feel this relaxation in your chest and abdomen. Feel this warm relaxation moving inside your body. Through your body. Into your back. Relaxing all of the muscles in your back. Your back is feeling relaxed, And all of your muscles, From the deep muscles to the outer layers of your back, Are softening. Lengthening. And relaxing. Say, My upper back relaxes. My mid-back relaxes. My low back relaxes. And feel this relaxation in your low back, Gently moving down. Down to your butt muscles. Say, My butt muscles relax. My hips relax. And feel the soothing relaxation moving from your hips, Down your legs, Down. Your legs are feeling very relaxed. Say, My thighs relax. The front of my knees, Relax. At the front of my calves, Relax. The sides of my thighs, Relax. Let the sides of my knees relax. Let the sides of my calves relax. At the back of my thighs, Relax. The deep layers of my thighs relax. Back of my knees, Relax. My calves relax. My legs are relaxed. My ankles relax. My feet relax. And feel all the tiny muscles in your feet relax. The soles of my feet relax. My entire body is relaxed. My muscles now have space to breathe. Now, Breathe into your body. Imagine that your whole entire body is breathing. As you feel your body warm and pulsing. Feel your body breathing. And as your body becomes relaxed. Your nervous system begins relaxing, Helping you to feel calm. Say, My nervous system relaxes. Feel the calmness when your nervous system relaxes. Say, My nerves relax. I feel relaxed. My mind and body are relaxed. Resting. My mind and body are relaxed and resting. Feel this as you say it. Imagine it if you don't feel it. Give yourself permission to relax. Say, I am comfortable in my body. I am comfortable in my body. I am at peace.