As you begin this autogenic relaxation,
First get into a comfortable position.
Allow yourself to settle back and close your eyes.
Now take in a slow deep breath.
Breathe in through your nose and exhale gently through your mouth.
Release all tension as you do so.
Allow your breathing to become effortless.
Just the right depth and just the right frequency.
Breathing in calm,
Breathing out relaxed.
As you continue to breathe in that way,
I'll be leading you through various phrases.
After I say each one,
Repeat it silently in your own mind.
I feel quite quiet.
I feel quite quiet.
I'm beginning to feel quite relaxed.
I'm beginning to feel quite relaxed.
My feet feel heavy and relaxed.
My feet feel heavy and relaxed.
My ankles,
My knees and my hips feel heavy,
Relaxed and comfortable.
My ankles,
My knees and my hips feel heavy,
Relaxed and comfortable.
My solar plexus and the whole central portion of my body feel relaxed and quiet.
My solar plexus and the whole central portion of my body feel relaxed and quiet.
My hands,
My arms and my shoulders feel heavy,
Relaxed and comfortable.
My hands,
My arms and my shoulders feel heavy,
Relaxed and comfortable.
My neck,
My jaws and my forehead feel relaxed.
They feel comfortable and smooth.
My neck,
My jaws and my forehead feel relaxed.
They feel comfortable and smooth.
My whole body feels quiet,
Heavy,
Comfortable and relaxed.
I am quite relaxed.
I am quite relaxed.
My arms and hands are heavy and warm.
My arms and hands are heavy and warm.
I feel quite quiet.
I feel quite quiet.
My whole body is relaxed and my hands are warm,
Relaxed and warm.
My whole body is relaxed and my hands are warm,
Relaxed and warm.
My hands are warm.
My hands are warm.
Warmth is flowing into my hands.
They are warm.
Warmth is flowing into my hands.
They are warm.
I can feel the warmth flowing down my arms into my hands.
I can feel the warmth flowing down my arms into my hands.
My hands are warm,
Relaxed and warm.
My hands are warm,
Relaxed and warm.
My whole body feels quiet,
Comfortable and relaxed.
My whole body feels quiet,
Comfortable and relaxed.
My mind is quiet.
My mind is quiet.
I withdraw my thoughts from the surroundings and I feel serene and still.
I withdraw my thoughts from the surroundings and I feel serene and still.
My thoughts are turned inward and I am at ease.
My thoughts are turned inward and I am at ease.
Deep within my mind I can visualize and experience myself as relaxed,
Comfortable and still.
Deep within my mind I can visualize and experience myself as relaxed,
Comfortable and still.
I am alert but in an easy,
Quiet,
Inward turned way.
I am alert but in an easy,
Quiet,
Inward turned way.
My mind is calm and quiet.
My mind is calm and quiet.
I feel an inward quietness.
I feel an inward quietness.
Continue on your own for another moment or two.
Allow the relaxation to surround you,
Allow it to fill you,
Allow it to renew you.
Now you may choose to remain where you are or to get up when you're ready.
Take another slow,
Deep breath.
Breathe in a renewing,
Awakening energy.
Stretch your arms,
Stretch your legs,
Open your eyes.
As you do so,
Repeat this final phrase.
I feel life and energy flowing through me.
The energy makes me feel light and alive.
As I resume my activities,
I will carry with me the calm and renewed relaxation I just experienced.
You
