Welcome to week 5 of autogenic training.
This is Dr.
Juna Babi and as you know,
We add just one small change each part.
So as always,
Please find a comfortable and safe spot where you can be undisturbed for the next 9 and a half minutes.
Sit still or lie down and get comfortable.
If you haven't already done so,
Please close your eyes.
Inhaling through the nose.
Exhale.
On the next exhale,
Release the tension in your neck and shoulders.
Take a few breaths to notice the slight difference in temperature of the air coming in through your nose and the air going out.
Now focus on the top of your head.
Just relax any tension there.
And now your forehead.
Between your eyebrows,
Your eyelids,
Your eyelashes.
Temples,
Jaw,
Cheek,
Lips.
Now the back of your head coming down the back of your neck,
Down to your shoulders.
On your next exhale,
Whenever that is,
Release your neck and shoulders.
Now repeat after me.
Four times,
Silently to yourself.
My arms are heavy and warm.
My legs are heavy and warm.
My arms and legs are heavy and warm.
I feel calm.
My heart feels calm and regular.
My breathing breathes me.
My stomach is soft and warm.
This concludes part five.
You may sit with the music and relax for a few more minutes or you may choose to end the practice here by taking a few deep breaths and stretching.
Thank you for watching.
You You You You can start to move your fingers and toes Take a deep breath in and stretch bringing your arms overhead And letting them float down to your side Take a few refreshing breaths here inhale And exhale As you slowly come back to the room may you have a wonderful day
