Heavy + Warm Guided Autogenic Deeply Relaxing Meditation
by Sulin Sze
The Autogenic meditation technique combines a body talk down with breath work that switches your body from an adrenalized sympathetic state to a restoring parasympathetic state. Do this meditation each night as you drift into sleep. Don't worry if you fall asleep during the meditation, as the talk down will still be healing you so long as you are hearing it. I'm a naturopath and herbalist, and I have extensive experience in working with stressed, adrenalized, and exhausted people. I help them to restore and invigorate their nervous systems with techniques like this, along with natural medicines and dietary and nutritional programs. I love helping people feel better, and I really hope you love this meditation. Image: Sulin Sze Music: Freezing but warm by Meydän
Transcript
Hello and welcome.
My name is Su Lin.
I'm a naturopath and herbalist and I work with people on improving their nervous system health and their sleep,
Which enables their bodies to heal.
The purpose of this full-length autogenic training meditation is to do just that,
To bring your body into a state of deep relaxation and to switch you from sympathetic nervous system into parasympathetic.
Find yourself a comfortable lying or seated position and close your eyes.
We'll begin shortly.
We begin with the breath.
Take a breath in through your nose and then hold for two seconds.
Then take a breath out through your mouth,
Nice and long,
And hold for two seconds.
Now breathe normally.
The pause in the middle of each inhalation and exhalation gives your body a chance to realign.
We're going to do a series of breaths before we begin.
Our body talk down.
Breathe in for one and hold for two.
Breathe out for two and hold for two.
Breathe in for two and hold for two.
Breathe out for four and hold for two.
Breathe in for three and hold for two.
Breathe out for six and hold for two.
Breathe in for four and hold for two.
Breathe out for eight and hold for two.
Breathe normally.
Send your attention to your ribcage.
As you breathe in,
Feel the sides of your ribcage reaching wide towards your arms.
As you breathe out,
Feel the ribcage relax.
On the next inhalation,
Feel your ribcage reaching to the sides.
And as you exhale,
Feel your spine elongate.
If it works for you to do this,
You can bring in the movement of the ribcage and spine as you're doing the next set of breathing.
But I'll leave it up to you.
So remember,
On the in-breath the ribcage flattens and opens to the sides.
The sides of the ribcage creep towards the arms.
And on the exhalation,
Your spine comes alive and it lengthens,
Creating space in all of the ribs.
Let's do two more sets of breathing.
Try to make your breaths a little bit slower.
Here we go.
Breathe in for one,
Hold for two.
Breathe out for two,
Hold for two.
Breathe in for two,
Hold for two.
Breathe out for four,
Hold for two.
Breathe in for three,
Hold for two.
Breathe out for six,
Hold for two.
Breathe in for four,
Hold for two.
Breathe out for eight,
Hold for two.
Breathe normally.
Breathe in for one,
Hold for two.
Breathe out for two,
Hold for two.
Breathe in for three,
Hold for two.
Breathe out for six,
Hold for two.
Breathe in for four,
Hold for two.
Breathe out for eight,
Hold for two.
And breathe normally.
Feel the breath moving through all parts of your body now.
That breath bringing with it the intention to deeply relax and to heal.
And send your attention to your right foot.
Gently feeling the spaces within your right foot.
Feel the sensation of air or fabric on the skin.
And tune into any sensations around your toes and the spaces in between.
I like to imagine that my right foot is expanding as I breathe in and softening as I breathe out.
And I can feel the corners of my right foot from side to side,
Stretching and reaching as I inhale.
Repeating in your mind after me.
Right foot.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Right foot.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Continue breathing deeply for a moment as you feel the right foot becoming heavier,
Sinking into the ground or sinking into the cushions.
Heavy.
Heavy.
Heavy.
Now bring your attention to your right leg from the ankle all the way up to the hip joint.
And just take a moment to feel the sensation of air or fabric on your skin here.
Tune into the sensation of inside this leg.
The muscles,
Ligaments,
The fascia and bones.
And as you breathe in you might like to imagine that the leg is widening and as you breathe out that it's lengthening.
Repeat after me in your mind.
Right leg.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Right leg.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Feel your right leg and foot sinking.
Falling.
Heavy.
Heavy.
Heavy.
Send your attention to your left foot.
Be curious about the energy inside your left foot and the sensations that surround it.
Feeling into the sides of your left foot the sensations of air or fabric on the skin and the sighs and sensations in your toes.
If you like you can follow me and imagine as you breathe in that your left foot is expanding from side to side and as you breathe out that your left foot is elongating.
Become aware of this sensation of the fascia on the sole of your foot.
In your mind repeating after me.
Left foot.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Left foot.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Your breathing should be considerably slower now.
Take a moment and enjoy the sensation of weight and heaviness in your left foot,
Your right foot and your right leg as well.
Feel them all deeply relaxed.
Bring your attention to your left leg.
By now your breathing should be considerably slower.
So really focus on that and obtaining a very deep and long exhalation.
Feel into the spaces inside your left leg.
The muscles,
Ligaments,
The fascia and the skin.
And become aware of the sensations in and around your left leg.
Repeating in your mind after me.
Left leg.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Left leg.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Breathe deeply.
And feel your left leg becoming heavier.
And heavier.
And heavier.
In your mind's eye see your left and right legs and feet sinking.
Sinking.
Sinking.
Now feel your pelvis.
Notice the movement in your pelvis as you breathe.
The sensation of the sides of your pelvis growing as you breathe in.
And softening as you breathe out.
Become aware of the sensations in and around your pelvis.
Repeating in your mind after me.
Pelvis.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Pelvis.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Take a moment to feel your pelvis becoming heavier.
And heavier.
And sinking.
And sinking.
Feel your legs,
Feet and pelvis.
Heavy.
And warm.
Heavy.
And warm.
And as you breathe,
Sense your belly.
And your torso.
Also.
Becoming heavier.
Heavier.
Heavier.
Feel your breath softly moving.
Between your torso and ribcage.
And your belly.
And in your pelvis.
Relaxing.
Feel as you breathe in.
Your ribcage moving to the sides.
And as you breathe out.
Your spine reaching.
Elongating.
Now take your attention to your right arm.
Feel into the spaces inside and around your right arm.
Reaching all the way to your fingertips.
Feeling the movement.
Of muscle.
Tissue.
Fascia.
And skin.
As you breathe in.
And out.
Relax your fingers.
Relax your elbow.
And relax your shoulder.
In your mind repeating after me.
Right arm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Right arm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Feel your right arm sinking.
Sinking.
Sinking.
Feel it expanding as you breathe in.
And softening as you breathe out.
And just take a minute to enjoy the sensation of your right arm.
Heavy.
Heavy.
Heavy.
Now take your attention to your left arm.
From the shoulder all the way to your fingertips.
And feel your left arm come alive as you bring your attention to it.
Feel the sensation of muscle,
Tissues,
Bones and fascia in your left arm.
And feel all of the sensations on your skin.
Relax your fingers.
Let them soften and melt.
Relax your elbow.
Relax your shoulder.
Repeating in your mind after me.
Left arm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Heavy.
And warm.
Left arm.
Heavy.
And warm.
Heavy.
And warm.
Just take a minute to enjoy the sensation of weight and warmth in your left arm.
Allowing it to melt and sink.
Now feel your whole body from your neck down to your feet.
Sinking.
Sinking.
Sinking.
Deeply relaxed.
And if you like,
Expanding as you breathe in.
And softening as you breathe out.
Repeating after me in your mind.
Body.
Heavy.
And warm.
Body.
Heavy.
And warm.
Body.
Heavy.
And warm.
Body.
Heavy.
And warm.
Body.
Heavy.
And warm.
Just enjoy that feeling for a moment.
Now take your attention to your head and your face.
And give your mind permission to have a rest.
Give your face permission to relax.
As you breathe in,
Feel the muscles at the sides of your cheeks.
Growing out towards your ears.
As your eyes and your forehead soften.
Again.
Breathe in.
Feel the muscles in your cheeks.
Growing out to the sides.
Let your eyes and forehead soften.
Breathe in.
Feel your cheeks expanding.
And your eyes and forehead softening.
Relax.
Repeating after me.
Head.
Relaxed.
Head.
Relaxed.
Head.
Relaxed.
Head.
Relaxed.
Head.
Relaxed.
Just feel the spaces around your head,
Your neck as well.
Behind your ears.
And the crown of your head.
And feel them softening.
And calming.
Repeating after me.
Cheeks.
Soft.
Cheeks.
Soft.
Cheeks.
Soft.
Cheeks.
Soft.
Cheeks.
Soft.
Eyes.
Soft.
Eyes.
Soft.
Eyes.
Soft.
Eyes.
Soft.
And if you like,
Take your attention to your third eye.
It's in between your eyes,
Just a little bit above your eyebrows.
And there's a muscle,
A set of muscles in there that often contract.
I want you to imagine those muscles just above your eyebrows.
Expanding and coming apart.
Pulling apart from the centre.
And as you breathe in,
Feel the muscles drifting apart.
Expanding your forehead.
And as you breathe out,
Soften everything.
As you breathe in,
Feeling those muscles above your eyebrows pulling apart.
Expanding.
As you breathe out,
Soften everything.
Do this a few more times.
Feeling the sensation of expansion in your forehead.
Now tune in to your whole body,
From the crown of your head down to the soles of your feet.
Feel everything as heavy and warm.
Warm.
Heavy.
Warm.
Heavy.
Warm.
And just enjoy that sensation of your whole body melting and sinking.
Melting.
And sinking.
Melting.
And sinking.
And we'll finish up with a few breaths.
Breathing in for four.
Breathing out for four.
Breathing in for four.
Breathing out for four.
Breathing in for three.
Breathing out for three.
Breathing in for two.
Breathing out for two.
And a long deep breath in for one.
And out for one.
4.9 (27)
Recent Reviews
Teresa
March 3, 2025
So excited to have found this! I had a heavyv& warm autogenic training when I was in high school—on casette tape—and used it for years before losing it in my 20’s. It was the most effective sleep aid ever and I’m grateful you did this because, as expected, it worked! Thank you ♥️