Welcome to this autogenic relaxation.
In this exercise I'll be guiding you to put your attention on various parts of your body.
Then I'll say a phrase and you can repeat it mentally afterwards.
We'll be doing this two times for each location on your body.
You can just be very easy about this.
You don't need to repeat things clearly and precisely.
It can be just a vague idea of what I've said.
As you relax and your body starts to move towards sleep,
You may miss some of the phrases altogether.
That's fine.
Now let's begin.
Take a minute to get comfortable in your bed.
Now bring your attention to your body.
Let your whole body be in your awareness.
As we do this exercise thoughts will be coming and going.
That's fine.
Just favor the awareness of your body.
If your mind wanders off just bring it back to the exercise.
Now bring your attention to your feet.
Put your attention on the soles of your feet.
Let the soles of your feet soften,
Open.
Let all your concerns and all your tension drain out through the soles of your feet.
Now bring your attention to your left foot.
Simply allow your left foot to be in your awareness.
And you can repeat mentally after me.
My left foot is warm and heavy.
My left foot is warm and heavy.
Now bring your attention to your lower left leg.
Shin,
Calf,
Ankle.
My lower left leg is warm and heavy.
My lower left leg is warm and heavy.
And now your left knee.
My left knee is warm and heavy.
My left knee is warm and heavy.
And now your left thigh.
My left thigh is warm and heavy.
My left thigh is warm and heavy.
Now bring your attention to your right foot.
My right foot is warm and heavy.
My right foot is warm and heavy.
And bringing your attention to your lower right leg,
Ankle,
Shin,
Calf.
My lower right leg is warm and heavy.
My lower right leg is warm and heavy.
And now your right knee.
My right knee is warm and heavy.
My right knee is warm and heavy.
Now your right thigh.
My right thigh is warm and heavy.
My right thigh is warm and heavy.
Now allow both hips to be in your awareness.
My hips are warm and heavy.
My hips are warm and heavy.
And now putting your attention on your lower abdomen,
The whole pelvic region.
My lower abdomen is warm and heavy.
My lower abdomen is warm and heavy.
And now your midsection,
Your stomach,
Upper abdomen area.
My stomach is warm and heavy.
My stomach is warm and heavy.
Now bringing your attention to your chest.
Then with the area of the heart.
My heartbeat is strong and regular.
My heartbeat is strong and regular.
And now your lungs.
My breathing is smooth and easy.
My breathing is smooth and easy.
Now bring your attention to your hands.
My hands are warm and heavy.
My hands are warm and heavy.
And now your forearms.
My forearms are warm and heavy.
My forearms are warm and heavy.
And now your upper arms.
My upper arms are warm and heavy.
My upper arms are warm and heavy.
Now your shoulders.
My shoulders are warm and heavy.
My shoulders are warm and heavy.
Your neck.
My neck is warm and heavy.
My neck is warm and heavy.
Your head.
My head is warm and heavy.
My head is warm and heavy.
And your jaw.
My jaw is relaxed and open.
My jaw is relaxed and open.
Your forehead.
My forehead is cool.
My forehead is cool.
Now bringing your attention to the top of your head.
Let it open and relax.
And now bring your attention to your whole body at once.
My body is warm and heavy.
My body is warm and heavy.
I am totally relaxed.
I am totally relaxed.
And now bring your attention to the top of your head.
And now bring your attention to your whole body at once.
And now bring your attention to your whole body at once.
