Hi,
My name is Katja Kuhn.
I'm a psychotherapist and yoga teacher.
And today I'd like to take you through an autogenic training guided meditation.
So find a comfortable position.
I suggest lying down.
It really is easiest and especially if you're using this for sleep,
Really is the best position to be in.
Make sure you're comfortable.
And just take a couple of deep breaths in and out.
Breathing in.
Perhaps holding for a moment.
And then letting all the air out.
And do that again.
And then let all the air out.
Now we're going to focus on helping your body feel warm and heavy and relaxed,
Which is really what most of us feel like when we're falling asleep,
When we're winding down,
When we're in a relaxed state.
So we start with our feet.
And silently you'll use simple I statements.
So follow the guidance of my voice and just repeat in your head or visualize what I'm saying and feel it in your body.
And if you lose track or your mind wanders,
As it sometimes does,
Don't worry,
Just come back to the sound of my voice and just continue wherever I am.
You don't have to worry about catching up.
It's all right,
Our mind wanders.
Just come back and continue.
And bring your attention to your feet.
And then say to yourself,
My feet are very warm and heavy.
And relaxed.
And really feel that in your feet.
Feel a sense of relaxation.
You might want to imagine breathing into your feet and as you exhale there is a sense of letting go.
You could also imagine a color that is warm and pleasing and soothing.
Filling your feet up as you inhale.
And then move to your lower legs.
My lower legs are very warm and heavy and relaxed.
My knees are very warm.
And heavy.
And relax.
And move to your upper legs.
And imagine that beautiful colour.
Is filling them up as you inhale.
And they feel warm and heavy and relaxed.
Really notice how You are able to relax even more as you exhale.
My legs are very warm and heavy and relaxed.
And then move to your hips and your pelvic region.
And visualize that wonderful light.
Filling this area.
Hips and pelvic region is warm and heavy.
And relaxed.
And really allow that part of your body.
To sink even more deeply into the surface as you exhale from it.
My lower back is very heavy and warm and relaxed.
And direct your breathing to your middle back and to your upper back.
And notice how that part of your body feels warm.
And heavy.
And relaxed.
Let your whole spine,
Your whole back sink into the surface.
Feel it getting heavier and warmer.
And relax even more with the exhale.
And now visualize that pleasant color,
That warm light fill your belly.
Say to yourself,
My belly.
It's very heavy and warm.
And relaxed.
And let it sink into the surface Notice how it rises up with your inhale.
And how it releases with your exhale.
And move to your chest.
My chest is very heavy and warm and relaxed.
And again,
Notice the gentle movement.
How there is a little bit of energy coming in as you inhale that expansion.
And then the relaxation as you exhale.
Sinking down.
The sense of getting heavier.
Letting go.
And then move to your right arm,
Shoulders to fingertips.
My right arm is heavy and warm and relaxed.
And very consciously let go of any tension.
Allow your right shoulder to release a little bit into the surface.
To get high heavy.
To feel warm.
And then your left arm,
Shoulders to fingertips.
Heavy and warm and relaxed.
And let that part of your body get heavy.
Release a little bit more feel comfortable.
And relax.
And then your neck and shoulders together.
Heavy and warm and relaxed.
Visualize your shoulders sinking down,
Feeling heavy and Allow the exhale to bring even more release,
More heaviness.
Or letting go.
Move your attention to your jaw.
My jaw is very heavy.
And warm and relaxed.
Perhaps you have a tiny smile on your face or you visualize your face friendly,
Relaxed,
At ease.
In your eyes.
Feel heavy and warm and relaxed.
And just notice.
How the exhale releases tension.
And brings further letting go.
My eyebrows and that place between the eyebrows.
Heavy and warm.
And relaxed.
And if you notice any tension see if with the exhale you can release it a little bit further Perhaps you again visualize that warming,
Comforting,
Soothing light or color.
Flowing in and through your face and releasing any tension as you exhale.
And my ears are heavy and warm and relaxed.
And my scalp feels heavy.
And warm.
And relax.
My whole face and head.
Rests heavily.
On the surface,
Feeling warm and relaxed.
My whole torso sinks even more deeply into the surface.
Feeling warm.
And heavy.
And so relaxed.
My whole body.
Letting go.
Sinking into the surface.
Relaxed and heavy.
Exhale is letting go of any tension or stress.
Releasing a little bit more each time.
Continue breathing.
In that relaxed,
Calm manner.
Letting go.
Letting go,
Letting go.
Your eyelids especially now,
Heavy.
As you drift off.
Feeling comfortable.
And warm.
And relax.
Filled with that beautiful,
Soothing,
Warming color and light.
Safe.
And comfortable.
Sweet dreams
