Part 4 Of 6 Stress Relief Down To The Cellular Level: Relax Your Muscles (Prerequisites: Parts 1 To 3)

Part 4 of 6. Practice for seven days or until memorized. Here we add one phrase about breath. The ability to relax our muscles, our bodies, and our minds 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 operate a moving vehicle. Script based on U. Wisconsin-Madison. PC Y. Kovalev

Transcript

Hello,

This is Dr.

Junibabi.

Welcome to week 4 of autogenic training.

By now you know the phrases change just a little bit each session so that by the end of each week,

You can have the entire script memorized.

Perhaps even hearing this audio mentally.

As you know,

Autogenic training encourages a deep state of relaxation,

Inviting physical and emotional calm to elicit the relaxation response,

The opposite of your stress response.

So again practice this 1-2 times a day,

Every day,

Or until you've memorized the entire script.

As usual,

Please do not operate a moving vehicle or machinery while you listen to this audio.

And if at any time it doesn't feel right to you,

Please discontinue use.

And even though this is a very powerful and simple technique,

It is not a substitute for proper medical care.

Now I invite you to find a comfortable safe space for the next 8 minutes or so.

You'll again repeat mentally to yourself each phrase 4 times.

Please keep a relaxed attitude and a relaxed pace.

You'll take about 5 seconds to repeat the phrases to yourself and there may be a little bit of silence before the next phrase.

And at the end of the exercise,

I'll let you know and you can choose to stay to enjoy the relaxing music for a few more minutes or you could choose to end the practice.

This week we focus on our breath.

So close your eyes if you haven't already done so and just release any tension in your body on the next exhale.

Just imagine your muscle tension releasing.

Feel the tension melt away.

Releasing especially in the neck and shoulders.

One more time inhale and exhale.

This time even shake out anything left over you can move or stretch.

Now calmly find your breath wherever you feel it the most in your body.

Perhaps it's your chest or your abdomen or maybe even your arms or back.

Stay with it for the next breath.

And finally settle down into a very comfortable position.

Please repeat each phrase silently to yourself 4 times over about 5 seconds followed by about 3 seconds of silence.

My arms are heavy and warm.

My legs are heavy and warm.

My arms and legs are heavy and warm.

I feel calm.

I feel calm.

My heartbeat is calm and regular.

My breathing breathes me.

The practice is now complete.

I invite you to sit and relax with the beautiful music for a few more minutes or you may stretch and begin to move and end your practice here.

Thank you a lot.

You You You You

Reviews

I'm liking the full course.

😌🙏🏼❤️

Very soothing and relaxing meditation. Thank you so much!🙏🏻

Fourth week! Really great experience! Thank you very much!

So relaxing; love how the series is building. Thank you 🙏🏻🌺

It is working very well🙏

I absolutely love this series and find it incredibly helpful during this high stress time. Highly recommended!

I really find this series helpful and look forward to the next installment.

Thank you so much 🌷🌷🌷for this part of the autogenic training🦋 it releases so much tension and makes me feeling very peaceful 🔆 stav safe 🙏 Namaste