Welcome to Autogenic Training Part 3.
I'm your guide,
Dr.
Junah Babi.
Each week we focus on one part of our body to relax.
First week we focused on heaviness,
Second week warmth,
And this week we focus on a calm heart.
These exercises relax us,
Bringing on the relaxation response,
A physiologic opposite of the stress response.
It heals us down to the cellular level.
So as always,
Please find a safe and comfortable place where you can be still for the next 8 minutes.
The relaxation response is a powerful tool for getting well,
However it does not take place of proper medical care.
And at any time if you have any discomfort with this practice,
Please discontinue.
As always,
Please don't drive or operate a moving vehicle.
At the end of the track you can stay to listen to music and reflect for one more minute,
Or you can end your practice by adding on only one new phrase so it may sound very familiar to you.
If you memorize the script,
Please feel free to do it without the recording,
Or you can continue with this recording once or twice a day.
So close your eyes if you haven't already done so,
And just release any tension in your body.
On the next,
Exhale.
Perhaps you can imagine a balloon deflating.
And this next breath,
Focus on the area of your neck and shoulders,
And release any tension that you can.
One more time,
Inhale and exhale.
This time even shake out anything left over you can move or stretch.
And finally settle down into a very comfortable position.
Please repeat each phrase silently to yourself four times,
Followed by silence.
My arms are heavy and warm.
My legs are heavy and warm.
My arms are heavy and warm.
My arms and legs are heavy and warm.
My arms and legs are heavy and warm.
My arms and legs are heavy and warm.
I feel calm.
My arms and legs are heavy and warm.
My heart feels warm and pleasant.
My arms and legs are heavy and warm.
My heartbeat is calm and regular.
My heart is calm and regular.
The practice is now complete.
You may sit for a few minutes with the music and reflect,
Or you may start to stretch and come back to the room.
Please sit for a few minutes with the music and reflect,
Or you may start to stretch and come back to the room.
Please sit for a few minutes with the music and reflect,
Or you may start to stretch and come back to the room.
Thank you for watching!
