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

Now we focus on feeling warmth. Practice one to two times a day for seven days before moving on to Part 3. The ability to relax our muscles, our bodies, and our mind is a powerful tool to stay well or alleviate any condition exacerbated by stress. Discontinue if there are any concerns and consult with your physician. Do not use while operating a moving vehicle. Based on U. Wisconsin. PC Y. Kovalev

Transcript

Welcome to your daily dose of the relaxation response,

The complete opposite of your stress response.

Welcome to part two of your autogenic training exercise.

Last week,

We focused on the feeling of heaviness.

This week,

We'll focus on the feeling of warmth.

Again,

As with any other meditation or relaxation exercise,

Please check with your physician if you have any contraindications.

This is a powerful relaxation technique.

And with an open mind and diligent practice,

You'll be able to bring on the relaxation response anytime,

Anywhere.

By the end of the six weeks,

You will have memorized the entire script.

Studies show that autogenic training or AT for many conditions that are exacerbated by stress,

Including tension headaches,

Muscle pain,

To name just a few.

As with any other complementary techniques,

This is not a substitute for proper medical care.

Now find a comfortable,

Safe place where you can be still for the next seven minutes.

So please sit or lie down and get comfortable.

With your neck and shoulders as relaxed as they can be,

Close your eyes if you haven't already done so.

Start to notice the rise and fall of each breath.

On the next breath,

Exhale through pursed lips.

Then you'll find that you can make the out-breath last longer than the in-breath.

Continue to notice for the next few breaths the cycle of rising and falling,

Exhaling through pursed lips.

If you notice thoughts coming and going throughout this practice,

Just say,

Oh well,

And without judgment,

Come right back to repeating the phrase silently to yourself.

You might find a slight pause before the next statement or not,

Depending on your pace.

My right arm is warm.

My left arm is warm.

Both of my arms are warm.

My right leg is warm.

My left leg is warm.

Both of my legs are warm.

My arms and my legs are warm.

Now take a few deep breaths.

Gently move your fingers and toes.

Stretch whatever you need to stretch.

Slowly coming back to the room.

This was part two of your autogenic training.

Please practice part two for seven days at least once a day.

You can use this recording until you can memorize it on your own.

Please feel free to conclude your practice at this moment,

Or you can stay on and enjoy the relaxing music for a few more minutes of gentle reflection.

This was part two.

You You You

Reviews

This series is wonderful. It has been a great way to start my day.

I'm enjoying the course

😌❤️🙏🏽

Very relaxing it also works well to help me fall back asleep in the night. I will continue through the series. Love it!

Great practice very calming loved the first one. Looking forward to practicing the 2 techniques I've learned. Namaste 🙏

I like the simplicity of this and part 1. I've resorted to my memorized version of part 1 in time of stress.

I just finished the second week! Really enjoying every session! Thank you very much!

Thank you so much for this relaxation meditation. Followed Dr. Benson years ago and once again I'm reaping such wonderful benefits in only the second week. We truly need this with so much stress in the world today. May you also be healthy and happy.

Thanks, I really love autogenic relxation. Lovely voice too

Very nice. I really relaxed into it. Looking forward to repeating it this week. 🙏🏻🌺

Have you composed the music? A nice soothing practice.

Dr. Juna Bobby, you have such a soothing voice. I just wanted you to know that I truly appreciate what you do. 🙏🏻

Thank you 🙏🍀

I am feeling the progressive nature of this series.

Perfect 💕🙏

Love your teachings!

Very nice, thank you

Thank you! 🙏🏻❤️

Amazing!

I have fibromyalgia, so my muscles are preternaturally tight all the time. Enough so that when I meditate, I become frustrated when I’m told to relax my muscles. ‘Believe me, if I could I would!’ I think. But I’ve had tremendous success with this meditation. I use it every day. I didn’t expect it to work, but it does. I’m so grateful. Thank you.