Autogenic Phrasing For Deep Relaxation

Autogenic training was first developed in 1932 by psychiatrist Johannes Heinrich Schulz as an aid to help others develop their own ability to bring about deep physical relaxation and emotional calm.
The technique involves the repetition of a set of vocal suggestions that induce a state of relaxation and is based on the passive concentration of bodily perceptions like heaviness or warmth. Use this self-soothing technique at any time to produce a state of calm, or to aid in going to sleep.

Transcript

Take a moment to come into a comfortable position.

You can do this sitting or laying down.

Preferable for your eyes to be able to be closed,

But not required.

Take a few deep breaths,

Inhaling through the nose,

Exhaling through the mouth,

Either with a sigh,

Open mouth,

Or pursed lips.

And allow your body to settle into this moment.

I will say a phrase,

And you are to repeat it to yourself.

I will say each phrase three times.

Take one more breath before we start.

Let everything go.

And we will begin.

My arms and legs are heavy and warm.

My arms and legs are heavy and warm.

My arms and legs are heavy and warm.

My heartbeat is calm and regular.

My heartbeat is calm and regular.

My heartbeat is calm and regular.

My breathing is free and easy.

My breathing is free and easy.

My breathing is free and easy.

My abdomen is warm.

My abdomen is warm.

My abdomen is warm.

My forehead is cool.

My forehead is cool.

My forehead is cool.

My mind is quiet and still.

My mind is quiet and still.

My mind is quiet and still.

Enjoy this moment of deep relaxation,

Allowing ease for the mind and the body.

Take a deep breath,

Noticing your ribs expanding,

Moving outwards,

And releasing and letting go.

And when you are ready,

Gently open your eyes.

I send you with love.

Reviews

This was perfectly done and what I most needed this evening. I hope you have longer versions of these too. Love Shuman
Hello Julie, your reply made my day. Thank you so much for giving me the opportunity to make some suggestions. I was wondering if it would be possible to do a longer version geared towards sleep. Could some affirmations be included in this too?
I hope this is useful.
Love Shuman