Part 3 Of 6 Stress Relief Down To The Cellular Level: Relax Your Muscles (Prerequisites: Part 1 & 2)

Part 3 of 6. Practice each part until memorized before moving on. The focus here is a calm heart. Practice at least once a day. The ability to relax our muscles, our bodies, and our minds is a powerful tool to stay well or alleviate any condition exacerbated by stress. If there are any concerns discontinue and consult with your physician. Do not use while operating a moving vehicle. Script based on U. Wisconsin, PC Kovalev

Transcript

Welcome to Autogenic Training Part 3.

I'm your guide,

Dr.

Junah Babi.

Each week we focus on one part of our body to relax.

First week we focused on heaviness,

Second week warmth,

And this week we focus on a calm heart.

These exercises relax us,

Bringing on the relaxation response,

A physiologic opposite of the stress response.

It heals us down to the cellular level.

So as always,

Please find a safe and comfortable place where you can be still for the next 8 minutes.

The relaxation response is a powerful tool for getting well,

However it does not take place of proper medical care.

And at any time if you have any discomfort with this practice,

Please discontinue.

As always,

Please don't drive or operate a moving vehicle.

At the end of the track you can stay to listen to music and reflect for one more minute,

Or you can end your practice by adding on only one new phrase so it may sound very familiar to you.

If you memorize the script,

Please feel free to do it without the recording,

Or you can continue with this recording once or twice a day.

So close your eyes if you haven't already done so,

And just release any tension in your body.

On the next,

Exhale.

Perhaps you can imagine a balloon deflating.

And this next breath,

Focus on the area of your neck and shoulders,

And release any tension that you can.

One more time,

Inhale and exhale.

This time even shake out anything left over you can move or stretch.

And finally settle down into a very comfortable position.

Please repeat each phrase silently to yourself four times,

Followed by silence.

My arms are heavy and warm.

My legs are heavy and warm.

My arms are heavy and warm.

My arms and legs are heavy and warm.

My arms and legs are heavy and warm.

My arms and legs are heavy and warm.

I feel calm.

My arms and legs are heavy and warm.

My heart feels warm and pleasant.

My arms and legs are heavy and warm.

My heartbeat is calm and regular.

My heart is calm and regular.

The practice is now complete.

You may sit for a few minutes with the music and reflect,

Or you may start to stretch and come back to the room.

Please sit for a few minutes with the music and reflect,

Or you may start to stretch and come back to the room.

Please sit for a few minutes with the music and reflect,

Or you may start to stretch and come back to the room.

Thank you for watching!

Reviews

Only issue is my arms and legs often feel cold, not warm. So I change warm to cold.

😌🙏🏽❤️

Great practice. Will work on it for a week. Namaste 🙏 ❤️

Today is the last day of this session! Let's go with number 4! 💪🏻💪🏻💪🏻💪🏻

This was the best session yet. Thank you 🙏🏻🌺

Your soft and warm voice is perfect. The same music during each Part is helping me to feel a remembering safety.

Amazing! Thank you 🙏🏻❤️

It is relaxing.
I remember reading “The Relaxing Response” many years ago.
It’s good to revisit.
Thanks Juna .

I’m at part tree now and I’m realising when I feel stressed that I can use this technique and it works! 💛💛💛 usually I don’t meditate whit out a track but because I have memorised what to think it works great! Thank you 🙏

Thank you so much for creating this program. I’m excited by the great results I’m already experiencing. I have a traumatic brain injury and have worked so hard in the last 5 1/2 years to get better. This has come all in divine timing. Thank you! Blessings ✨🙏✨

Another great installment in this series which is helping me so much—thank you! 🙏🏻❤️

Very useful series🙏

This practice is really relaxing, I love it. I did it twice a day I can feel the difference. I am finishing the third week. Thanks so much 🙏🏽🙏🏽🙏🏽

Loved especially twenty seconds silence in between which a lot of meditations lack

Thank you so much Dr Juna. This is a wonderful meditation series. 💖💞💝.

This was scrumptious! Going to start following her and check out the other stress relief episodes.

Lovely , and soothing, thank you 🙏 sending gratitude 🙏

This keeps getting better each week! Thank you for this offering 🙏

I really appreciate this experience! 🙏🏽

Autogenic training and you are amazing. Thank you for introducing me to this practice. The effects are immediate on stress and pain.