Autogenic Training Into Sleep

Autogenic Training is a method of autosuggestion to regulate and condition the autonomic nervous system to trigger relaxation automatically. A technique that works deeply and quickly, allow this practice to become a consistent, regular practice even during daily living.

Transcript

Autogenic Training Autogenic Training is a relaxation technique. That uses the mind-body connection to reduce stress. It's developed by German psychiatrist Johannes Heinrich Schultz and first published in 1932. The method relies on passive concentration and auto-suggestion to induce deep physical sensations of heaviness and warmth throughout the body. Benefits of this practice. Reducing anxiety, Chronic stress and symptoms of depression. Alleviating insomnia. Improving overall sleep quality. Reducing the impact of tension, Headaches, Migraines and chronic pain. Managing conditions like high blood pressure, Asthma, Irritable bowel syndrome. The term autogenic means coming from within. The practice is similar to self-hypnosis or meditation, But rather than focusing on the breath, You will be directing your focus to specific physical sensations by silently repeating standardized verbal phrases. So repeat the sentence after me and feel it happening in the body. Restart. Find a quiet environment. Where you will not be disturbed. Sit in a comfortable chair or lying down with the limbs uncrossed. Close your eyes. My right arm is heavy. My right arm is heavy. My right arm is heavy. My left arm is heavy. My left arm is heavy. My left arm is heavy. Arms are heavy. My arms are heavy. My arms are heavy. I am calm and relaxed. My right arm is heavy. And warm. My right arm is heavy. And warm. My right 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. I am calm and relaxed. My right leg is heavy and warm. 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. I am calm and relaxed. My legs are heavy. I am calm and relaxed. My legs are warm. I am calm and relaxed. My whole body. Is heavy and warm. My whole body is heavy and warm. My whole body is heavy and warm. My heartbeat is calm and regular. My heartbeat is calm and regular. My heartbeat is calm and regular. I am calm and relaxed. My breathing is calm and steady. My breathing is calm and steady. My breathing is calm and steady. My abdomen. Is warm and soft My abdomen is warm and soft. My abdomen is warm and soft. My forehead is pleasantly cool. My forehead is pleasantly cool. My forehead is pleasantly cool. My mind is quiet and serene. My mind is quiet and serene. My mind is quiet and serene. My mind is quiet and serene. I am at ease. I am at ease. I am at ease