Hello and thank you for joining me today for this meditation.
For today's meditation we'll be utilizing the concept of autogenics.
And autogenics are simple phrases and images that engage what's called the parasympathetic nervous system.
This is our rest and relax response.
This is known as autogenic training.
And so today we're going to repeat six autogenic phrases,
Six times each at a relaxing pace.
The phrases create images which have an effect on the center of the brain that controls our rest and relax response.
It's called the hypothalamus,
Produces a relaxation response.
And so go ahead and take a comfortable seat or lie down.
Any position that's comfortable to you but preferably one where your limbs are not touching any other part of your body.
And take a few minutes here to just breathe.
Notice your breathing.
Notice your belly or your chest as it rises and falls.
Notice the quality of the mind and how you are feeling today.
What sensations you feel in the body.
Quality of the mind.
The quality of your thoughts.
Just take a moment to notice how you feel.
If thoughts come or thoughts go,
That's okay.
Thoughts will always come and go.
But what meditation does is it teaches us to not get so attached to those thoughts immediately,
To almost witness them like clouds passing by in the sky.
And in a few moments I'm going to say those autogenic phrases aloud to you.
There are six phrases and each is designed to balance our fight-or-flight response when it goes into overdrive with that of rest and relaxation.
I'll say each phrase six times and each time I say the phrase I'd like you to repeat it back silently.
And as I say the phrases you might also imagine the sensations happening or occurring in each phase happening in your body.
For example when I say my arms are heavy and warm you might imagine relaxing on the beach with the sun shining on you,
Perhaps a warm bath.
Whatever conjures up the images of warmth.
The best approach is to just trust your body and do what you ask of it.
Unattached to the outcome.
There's no striving,
No force.
Just allowing your body to become warm and relaxed.
So take another slow breath and we'll begin.
My arms are heavy and warm.
I am at peace.
My legs are heavy and warm.
I am at peace.
My heartbeat is calm and regular.
I am at peace.
My abdomen radiates warmth.
I am at peace.
My forehead is pleasantly cool.
I am at peace.
My breathing is calm and relaxed.
I am at peace.
My arms are heavy and warm.
I am at peace.
My legs are heavy and warm.
I am at peace.
My heartbeat is calm and regular.
I am at peace.
My abdomen radiates warmth.
I am at peace.
My forehead is pleasantly cool.
I am at peace.
My breathing is calm and relaxed.
I am at peace.
My arms are heavy and warm.
I am at peace.
My legs are heavy and warm.
I am at peace.
My heartbeat is calm and regular.
I am at peace.
My abdomen radiates warmth.
I am at peace.
My forehead is pleasantly cool.
I am at peace.
My breathing is calm and relaxed.
I am at peace.
My arms are heavy and warm.
I am at peace.
My legs are heavy and warm.
I am at peace.
My heartbeat is calm and regular.
I am at peace.
My abdomen radiates warmth.
I am at peace.
My forehead is pleasantly cool.
I am at peace.
My breathing is calm and relaxed.
I am at peace.
My arms are heavy and warm.
I am at peace.
My legs are heavy and warm.
I am at peace.
My heartbeat is calm and regular.
I am at peace.
My abdomen radiates warmth.
I am at peace.
My forehead is pleasantly cool.
I am at peace.
My breathing is calm and relaxed.
I am at peace.
My arms are heavy and warm.
I am at peace.
My legs are heavy and warm.
I am at peace.
My heartbeat is calm and regular.
I am at peace.
My abdomen radiates warmth.
I am at peace.
My forehead is pleasantly cool.
I am at peace.
My breathing is calm and relaxed.
I am at peace.
And now in a moment I'm going to ask you to begin to come back to this room gently.
I'll count down.
Take your time.
Ten,
Nine,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
And one.
Start to come back to the room slowly by letting your breathing deepen.
And before you begin to move,
Go ahead and open your eyes and just stay here,
Noticing the room,
Noticing how you feel.
If you want to start to wiggle those fingers or toes,
You can.
Slowly you can start to bring in movement,
But take your time.
Tune into your body's senses and see what you detect.
Notice how you feel.
Stay here as long as you need,
Soaking it in.
And whenever you're ready,
You can go ahead and open your eyes.
Thank you so much for joining me today for this autogenic meditation.
Have a wonderful rest of your day.
Thank you.
