Welcome to part six and the final part of autogenic training.
This is your guide,
Dr.
Junna Babi,
And I'm so glad you're here.
Autogenic training,
As you know,
Elicits your relaxation response,
The opposite of your stress response.
Continue this practice on a daily basis.
You're training your parasympathetic relaxation nervous system.
Just like you would train for athletics or a musical instrument,
We have to continue the practice to keep it alive.
So you can always start back at the beginning,
Part one,
And by now,
You should have memorized parts of this.
So each time,
Perhaps,
You'll listen only once or twice and continue the practice daily on your own.
You can also use the recording as a guide anytime you need to.
As you continue your practice,
You may find that you can achieve this pleasant and calm state throughout your day whenever you need it.
So once again,
Find a quiet,
Comfortable,
And safe place to sit for the next nine minutes.
So let's begin to focus on our breath.
Just close your eyes if you haven't already done so.
Just take a deep breath in and exhale.
See if on the exhales you can release tension in your neck and shoulders,
Just settling in here.
And now,
Without controlling your breath in any way,
Just notice the temperature of the air going in to your nose and the temperature going out.
Feel your breath moving you,
Whether it's in your back or your chest or even in your arms.
Just notice a slight movement of your breath.
And with the next exhale,
Release any tension in your neck and shoulder.
And silently to yourself,
Repeat after me four times after each phrase.
My arms are heavy and warm.
My legs are heavy and warm.
My arms and legs are heavy and warm.
I feel calm.
My heartbeat is calm and regular.
My breathing breathes me.
My stomach is soft and warm.
My forehead is cool.
And that concludes part six,
The final part of autogenic training.
I invite you to sit still for a few more minutes,
Listen to this beautiful music,
Or you may end the practice here.
By stretching,
Taking deep breaths,
And knowing that you can always start again from part one.
Thank you.
We have come to the end of our practice.
Please take a deep breath in,
Energizing yourself coming back to the room.
Inhale once again.
Perhaps stretching your arms overhead,
Doing some neck rolls and shoulder rolls,
Whatever you need.
Thank you so much for staying on this journey with me.
Again,
You can start from part one whenever you need to.
This is a lifelong practice.
And the more we illicit our relaxation response,
The opposite of our stress response,
We are training our brain to understand we'll be able to tap into our parasympathetic nervous system anytime,
Anywhere that we need to.
May you be well and may you be happy.
