Welcome to this guided relaxation called autogenic training.
This is Ann Petrus Baker and I will be leading you into a deep state of calm and relaxation.
I invite you to sit or lay down for this practice.
It's important to be comfortable.
So make sure that your back is supported if you are seated.
And close your eyes and give yourself permission to relax.
We will begin by taking slow breaths focused on a longer exhale.
So we'll inhale to a count of four and exhale to a count of six.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four,
Five,
Six.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four,
Five,
Six.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four,
Five,
Six.
Just allow your breath to slow down and relax.
As you hear each of the following phrases,
Simply repeat it silently to yourself.
My scalp is loose and relaxed.
My forehead is relaxed and smooth.
My eyes are quiet.
My cheeks are soft.
My tongue and jaw are loose and relaxed.
I am at peace.
My shoulders are loose and relaxed.
My arms and hands are heavy and warm.
My back muscles are soft and pliable.
I am at peace.
My chest and belly are deeply relaxed.
My internal organs and systems are warm,
Healthy,
And at ease.
My legs and feet are heavy and warm.
My whole body is relaxed and comfortable.
I'm relaxed.
I am at peace.
My arms and hands feel heavy and warm.
I feel quiet.
My whole body is relaxed and my hands feel warm.
I can feel the warmth flowing down my arms into my hands.
My hands and fingers are warm,
Pleasantly warm.
Warmth is flowing into my hands.
They are warm,
Very warm.
I feel quiet.
I am at peace.
My legs and feet feel heavy and warm.
I am relaxed.
My whole body is relaxed and my feet feel warm.
I can feel the warmth flowing down my legs into my feet.
My feet and toes are warm,
Pleasantly warm.
Warmth is flowing into my feet.
They are warm,
Very warm.
My feet and toes are warm and relaxed.
My whole body is relaxed and my mind is quiet.
I am at peace.
I release my attention from the outside world.
I feel calm and still.
My attention is turned inward and I feel at ease.
I experience myself as relaxed and still.
My mind is calm and quiet.
I feel an inner stillness.
I am at peace.
I am at peace.
My whole body is relaxed and my mind is quiet.
I am at peace.
I am at peace.
How does it feel in your body,
Mind and heart to be calm and at peace?
The more you practice,
The easier it will be to reach the state of inner stillness and relaxation.
The more you practice,
The more others will feel and experience your inner peace and relaxation.
You can continue to lie here or sit here as long as you wish.
But if you decide to get up,
I invite you to take a few deep breaths,
Wiggle your toes,
Open your eyes,
Bringing this sense of relaxation into the rest of your day.
Thank you for practicing with me.
My name is Anne Baker from Essence Health.
