Part 5 Of 6 Stress Relief Down To The Cellular Level: Relax Your Muscles (Prerequisites: Parts 1 To 4)

Part 5 of 6. Practice for seven days or until memorized. This part adds a phrase for our stomach. The ability to relax our muscles, our bodies, and our minds is a powerful tool to stay well and alleviate any condition exacerbated by stress. Please note: 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. Kovaley

Transcript

Welcome to week 5 of autogenic training.

This is Dr.

Juna Babi and as you know,

We add just one small change each part.

So as always,

Please find a comfortable and safe spot where you can be undisturbed for the next 9 and a half minutes.

Sit still or lie down and get comfortable.

If you haven't already done so,

Please close your eyes.

Inhaling through the nose.

Exhale.

On the next exhale,

Release the tension in your neck and shoulders.

Take a few breaths to notice the slight difference in temperature of the air coming in through your nose and the air going out.

Now focus on the top of your head.

Just relax any tension there.

And now your forehead.

Between your eyebrows,

Your eyelids,

Your eyelashes.

Temples,

Jaw,

Cheek,

Lips.

Now the back of your head coming down the back of your neck,

Down to your shoulders.

On your next exhale,

Whenever that is,

Release your neck and shoulders.

Now repeat after me.

Four times,

Silently to yourself.

My arms are heavy and warm.

My legs are heavy and warm.

My arms and legs are heavy and warm.

I feel calm.

My heart feels calm and regular.

My breathing breathes me.

My stomach is soft and warm.

This concludes part five.

You may sit with the music and relax for a few more minutes or you may choose to end the practice here by taking a few deep breaths and stretching.

Thank you for watching.

You You You You can start to move your fingers and toes Take a deep breath in and stretch bringing your arms overhead And letting them float down to your side Take a few refreshing breaths here inhale And exhale As you slowly come back to the room may you have a wonderful day

Reviews

😌🙏🏼♥️

Really enjoying this, I’ve been using the routine to get back to sleep when I wake up in the night and it’s worked really well 😊

Great practice. Will practice for a week. Namaste 🙏 ❤️

Really great! Fifth week! Learning a lot! Thank you very much!

Just started week 5; I really feel the effects of these meditations, especially when I listen before bed. Thank you Dr.Bobby 🙏🏻🌺

This series is so interesting! I am feeling much calmer.

Calming and relaxing. Thank you 🙏🏻

Thank you,that was amazing relaxation!

Lovely soothing voice!

I noticed on this meditation there was not enough time to repeat some of the longer raises, at her same pacing, four times. I don’t remember having that issue on the previous ones. Other than that this is fantastic

This is empowering. I am feeling more confident I can manage my monkey brain and fall asleep with this. I feel like I have control over myself. Thank you for this! 🙏🏻 namaste

This is a great series. Very easy and effective for relaxation and peace!

Another wonderful and peaceful installment I this series—thank you so much! 🙏🏻❤️

Thank you so much 🌸🌷🌸for the wonderful autogenic meditation 🗺 the words and the music are so relaxing and give me the feeling to float in a colorful ocean 🗺stay safe 🙏 Namaste

Thank you, Juna!
I appreciate this series.🌸