Autogenic Training - Relax Into Sleep

Autogenic Training, trains the nervous system to easily and quickly move into a peaceful state of mind, by focusing your mind on physical sensations without force. Switching off the fight-or-flight response.

Transcript

Autogenic training exercise. Find a comfortable position. Head, Neck and spine aligned. Sitting or lying down. Adjust any clothing. And close your eyes. Begin by focusing on the sensations of your breath. Imagining your breath rolling in and out of your body like slow and steady ocean waves. And as your body is becoming more and more relaxed Say to yourself. . . My right arm is heavy and warm. My right arm is heavy and warm. My right arm is heavy and warm. My right arm is heavy and warm. I am at peace. My left arm is heavy and warm. My left arm is heavy and warm. My left arm is heavy and warm. My left arm is heavy and warm. My arms are heavy and warm. My arms are heavy and warm. My arms are heavy and warm. My arms are heavy and warm. I am at peace. I am at peace. Bringing your focus, Your attention to your legs. And repeating to yourself. My right leg is heavy and warm. Imagine the warmth and heaviness flowing from your arms down into your legs, Feet and toes. My right leg is heavy and warm. My right leg is heavy and warm. My left leg is heavy and warm. My left leg is heavy and warm. My left leg is heavy and warm. My legs are heavy and warm. My legs are heavy and warm. My legs are heavy and warm. Move your attention to your heart My heartbeat is calm and strong. Feel your heart beating calmly and easily. My heartbeat is calm and strong. My heartbeat is calm and strong. My heartbeat is calm and strong. I am at peace. I am at peace. Move your attention to your abdomen to your belly region My abdomen radiates warmth. Feel the calmness and warmth filling your belly. My abdomen radiates warmth My abdomen radiates warmth. I am at peace. I am at peace. Bringing your attention to your forehead imagining cool water flowing through your forehead. My forehead is cool and comfortable. My forehead is cool and comfortable. My forehead is cool and comfortable. I am at peace. I am at peace. And now move your attention back to your breathing. Imagine waves of relaxation flowing through your body. Feeling a sense of tranquility moving through your entire body with each in breath. And with each out-breath you repeat to yourself My breath is calm and effortless. Repeating to yourself as you continue to imagine the easy rhythmic flow of your breath. My breath is calm and effortless. My breath is calm and effortless. My breath is calm and effortless. My breath is calm and effortless. I am at peace. I am at peace. Now moving your attention to your mind. Feel the spaciousness. I'll be on mine. Our mind is clear and open. My mind is clear and open. My mind is clear and open. My mind is clear and open. My mind is clear and open. I am at peace. I am at peace. I am at peace. Imagining yourself healthy, Strong and happy. Remaining in a deeply relaxed state. Allowing yourself to drift into restful sleep.