Autogenic Training

An evidence-based practice for relieving anxiety and panic, this short exercise guides you through a series of statements pertaining to a state of calm and relaxation as you move through regions of your body.

Transcript

Finding a quiet and comfortable place for the next 10 minutes we are going to practice autogenic training in order to counteract anxiety and bring equilibrium to the nervous system. Once you have practiced this a few times you will ideally be able to practice this by yourself without the use of this guide. I encourage you to use this anytime you are aware that you are feeling some tension, Stress or distress within the body. So whether you're lying down or sitting up straight gently close your eyelids and draw your attention to the breath. Just getting a sense of the feeling of the air coming in and out of the nostrils now. We will now deepen the breath by engaging in focused diaphragmatic breathing. So drawing that breath all the way down to the bottom of the belly feeling the ribcage expand and sighing out through the lips. Repeat this six times now gently stating to yourself I am completely calm and repeating this six times I am completely calm I am completely calm. Now shifting your focus to your arms and stating my arms are heavy my arms are heavy. Four more times my arms are heavy. Again stating to yourself I am completely calm I am completely calm. Now shifting your focus again to your arms this time stating my arms are warm and repeating six times my arms are warm my arms are warm. Now stating one time to yourself I am completely calm. Now shifting your focus to your legs stating my legs are heavy my legs are heavy my legs are heavy my legs are heavy my legs are heavy. Now stating to yourself I am completely calm now refocusing your awareness to your legs state my legs are warm and repeat six times my legs are warm. Now state to yourself I am completely calm. Now bring your attention to your heart space stating my heartbeat is calm and slow repeat this six times my heartbeat is calm and slow then state to yourself I am completely calm. Now focusing on the breath state my breath is calm and steady and repeat six times my breath is calm and steady. Now state to yourself I am completely calm. Bring your awareness to your stomach area now stating my stomach is soft and warm repeating this six times my stomach is soft and warm. Now to yourself I am completely calm focusing now on your forehead state my forehead is cool and relaxed repeat six times my forehead is cool and relaxed now state to yourself I am completely calm and repeat six times I am completely calm. Bring your attention to the breath for a moment practicing six focused diaphragmatic breathing inhaling all the way down to the belly and sighing out pursed lips inhaling deeply and slowly letting it go become aware of the joyful feeling of relaxation the settling of the nervous system and when you're ready gently opening those beautiful eyes and coming back into the room and into this moment may you take this peace and relaxation out into the world today.