Welcome to your daily dose of the relaxation response,
The complete opposite of your stress response.
Welcome to part two of your autogenic training exercise.
Last week,
We focused on the feeling of heaviness.
This week,
We'll focus on the feeling of warmth.
Again,
As with any other meditation or relaxation exercise,
Please check with your physician if you have any contraindications.
This is a powerful relaxation technique.
And with an open mind and diligent practice,
You'll be able to bring on the relaxation response anytime,
Anywhere.
By the end of the six weeks,
You will have memorized the entire script.
Studies show that autogenic training or AT for many conditions that are exacerbated by stress,
Including tension headaches,
Muscle pain,
To name just a few.
As with any other complementary techniques,
This is not a substitute for proper medical care.
Now find a comfortable,
Safe place where you can be still for the next seven minutes.
So please sit or lie down and get comfortable.
With your neck and shoulders as relaxed as they can be,
Close your eyes if you haven't already done so.
Start to notice the rise and fall of each breath.
On the next breath,
Exhale through pursed lips.
Then you'll find that you can make the out-breath last longer than the in-breath.
Continue to notice for the next few breaths the cycle of rising and falling,
Exhaling through pursed lips.
If you notice thoughts coming and going throughout this practice,
Just say,
Oh well,
And without judgment,
Come right back to repeating the phrase silently to yourself.
You might find a slight pause before the next statement or not,
Depending on your pace.
My right arm is warm.
My left arm is warm.
Both of my arms are warm.
My right leg is warm.
My left leg is warm.
Both of my legs are warm.
My arms and my legs are warm.
Now take a few deep breaths.
Gently move your fingers and toes.
Stretch whatever you need to stretch.
Slowly coming back to the room.
This was part two of your autogenic training.
Please practice part two for seven days at least once a day.
You can use this recording until you can memorize it on your own.
Please feel free to conclude your practice at this moment,
Or you can stay on and enjoy the relaxing music for a few more minutes of gentle reflection.
This was part two.
You You You
