Autogenic Relaxation - Learn To Be Soothed By Your Own Voice

Autogenic stress reduction and relaxation meditation allows you to practice using your own thoughts for relaxation and self soothing of mind and body. This guided practice alternates repeating phrases that attune to and relax each part of your body with statements of "I am allowing myself to feel completely calm." Learning to be aware of and self-sooth physical and emotional tension is a key component of emotional wellness.

Transcript

This is Dr.

Laura Goldner and I'm going to lead you in an autogenic relaxation practice.

This is a mindfulness practice that teaches you to relax your mind and body using your thoughts and somatic awareness.

To prepare,

You can sit comfortably in a chair with your feet on the floor or you can lay down perhaps with a pillow underneath your knees.

Now drawing your attention to the breath,

Focusing on the rise and fall of your abdomen with each breath.

Perhaps with a hand resting on your upper torso where your ribs almost touch as you feel the breath flow in and out,

In and out.

Now say to yourself,

I am learning to feel completely calm.

I am allowing myself to feel completely calm.

I feel completely calm.

Shift your focus to your arms.

Say to yourself,

My arms feel heavy and limp.

My arms feel heavy and limp.

My arms feel heavy and limp.

My arms feel heavy and limp.

Now say to yourself,

I am learning to feel completely calm.

I am allowing myself to feel completely calm.

I feel completely calm.

Refocus on your arms.

Say to yourself,

My arms are warm.

My arms are warm.

My arms are warm.

My arms are warm.

Now say to yourself,

I am learning to feel completely calm.

I am allowing myself to feel completely calm.

I feel completely calm.

Shift your focus to your legs.

Say to yourself,

My legs are heavy and limp.

My legs are heavy and limp.

My legs are heavy and limp.

My legs are heavy and limp.

Now say to yourself,

I am learning to feel completely calm.

I am allowing myself to feel completely calm.

I feel completely calm.

Refocus your awareness on your legs.

My legs are warm.

My legs are warm.

My legs are warm.

My legs are warm.

Now say to yourself,

I am learning to feel completely calm.

I am allowing myself to feel completely calm.

I feel completely calm.

Focus on the center of your chest.

Say to yourself,

My chest feels soft and open.

My chest feels soft and open.

My chest feels soft and open.

My chest feels soft and open.

Now say to yourself,

I am learning to feel completely calm.

I am allowing myself to feel completely calm.

I feel completely calm.

Focus on your stomach area.

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.

Now say to yourself,

I am learning to feel completely calm.

I am allowing myself to feel completely calm.

I feel completely calm.

Focus on your heartbeat.

Say to yourself,

My heartbeat is calm and steady.

My heartbeat is calm and steady.

My heartbeat is calm and steady.

My heartbeat is calm and steady.

Now say to yourself,

I am learning to feel completely calm.

I am allowing myself to feel completely calm.

I feel completely calm.

Focus on your cheeks and jaw.

Say to yourself,

My jaw is soft and loose.

My jaw is soft and loose.

My jaw is soft and loose.

My jaw is soft and loose.

Now say to yourself,

I am learning to feel completely calm.

I am allowing myself to feel completely calm.

I feel completely calm.

Focus on your forehead.

Say 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.

Now say to yourself,

I feel completely calm.

I feel completely calm.

I feel completely calm.

Now shifting your attention to your breath for a few moments.

Practicing focused breathing.

Enjoying this feeling of relaxation.

Come slowly back into the room,

Taking as much time as you need,

And begin to open your eyes.

Enjoy and appreciate the feeling of this gift of self-soothing that you have given yourself.

Reviews

Thank you Laura. I just read about Autogenic Relaxation and I am grateful I could instantly try it thanks to you. After mindfulness meditation and prayer today, your meditation led to relaxation and a meditative state right away, even while I'm in a public library. I do feel calm now. Thank you very much 💚🙏

Very effective.

I truly appreciate this somatic practice. Thank you. Namaste

That was extremely relaxing and I think I have a new practice.

This was incredible. Thank You So Much Laura💚. Have a beautiful day.

Very relaxing. Thank you.

Thank you! I love that this type of practice can be learned and repeated even in the middle of the night✨✨

A soft, calming meditation. Definitely a beautiful way to soothe oneself and fall asleep!🙏🏽💛☮️💫

Reassuring, engaging and immediately effective.

Thank You, this is very calming. I really liked it! 🙏☮️

Very helpful. Thank you.

I loved this and will make this a priority. My life is rapidly changing.

Thanks very much:)

Holy shit that was incredible. I feel amazing. I feel so calm and relaxed

Very relaxing: “ I am learning to be completely calm.” Am bookmarking.

This was very relaxing.

Very nice 🙏🏻💕

This was amazing! I am not a calm person and recent events have definitely not been of the soothing variety, but I feel more relaxed now than I’ve been in days. Bookmarked to use frequently—thank you so much, Laura 🙏🏻❤️

I'm normally a very calm guy and don't stress much but this was awesome even for me. Thank you