Autogenic Training To Release Tension

Autogenic training has been known to be one of the best tools to use for migraines if used at the onset of symptoms. This guided meditation assists you in letting go of tension, allowing you to feel more relaxed and calm. It can be particularly soothing before bedtime or anytime that anxiety, tension, or pain is elevated. Enjoy!

Transcript

Begin to relax your belly and focus your attention on your breath,

Allowing your belly to expand with every inhale and collapse with every exhale.

I invite you to close your eyes and get into a comfortable position and say to yourself,

I am completely calm.

I am completely calm.

Now bring your attention to your arms.

Say to yourself,

My arms are heavy.

My arms are heavy.

My arms are heavy.

My arms are heavy.

My arms are heavy.

I am completely calm.

I am completely calm.

My arms are warm.

My arms are warm.

My arms are warm.

My arms are warm.

My arms are warm.

I am completely calm.

I am completely calm.

Now bring your awareness to your legs and say to yourself,

My legs are heavy.

My legs are heavy.

My legs are heavy.

My legs are heavy.

My legs are heavy.

I am completely calm.

I am completely calm.

My legs are warm.

My legs are warm.

My legs are warm.

My legs are warm.

Are warm.

I am completely calm.

I am completely calm.

Now bring your awareness to your heart.

Notice your heart beating and state to yourself,

My heartbeat is slow and calm.

My heartbeat is slow and calm.

My heartbeat is slow and calm.

My heartbeat is slow and calm.

My heartbeat is slow and calm.

I am completely relaxed.

I am completely relaxed.

Now bring your awareness to your stomach and say to yourself,

My stomach is soft and warm.

My stomach is soft and warm.

My stomach is soft and warm.

My stomach is soft and warm.

My stomach is soft and warm.

I am completely relaxed.

I am completely relaxed.

Now bring your attention to your forehead and state to yourself,

My forehead is cool and relaxed.

My forehead is cool and relaxed.

My forehead is cool and relaxed.

My forehead is cool and relaxed.

My forehead is cool and relaxed.

I am completely calm.

I am completely calm.

Now bring your focus back to your breath and noticing how relaxed your belly is with every inhalation and exhalation.

Enjoying this feeling of deep relaxation.

I'm taking a few more slow deep breaths.

And when you're ready,

Slowly and gently open your eyes.

Just take a moment to enjoy this deep state of relaxation.

And setting your intentions to bring this relaxation with you throughout the rest of your day or evening.

Reviews

Wonderfully relaxing. I was already mid-migraine but this helped soothe me quite a bit.