Settling in to a comfortable position,
Seated or lying down.
And as you get comfortable,
Let your awareness settle on your breathing.
Focus completely on your breathing,
Letting any other thoughts go.
If thoughts come,
That's okay.
Just don't follow them.
And bring your awareness back to what you're experiencing in your body.
Continue focusing on just your breathing.
Check in and see if there's anything that you're holding that you don't need to hold right now and can let go of.
Continue to breathe in and out,
Feeling each inhalation and each exhalation.
Now let your awareness come to your right hand.
Imagine your right hand becoming warm from the tips of your thumb and fingers,
Spreading all the way to your palm.
The back of your hand to your wrist.
Your right hand is warm,
Heavy and relaxed.
Focus now on your left hand.
Feel the feeling of warmth in your left hand,
In your thumb and fingers,
Your palm,
The back of your hand,
Your wrist,
Your left hand is warm,
Heavy and relaxed.
Notice your right arm becoming heavy and warm.
Relax into a comfortable warmth and heaviness.
Now in your forearm,
Elbow,
Upper arm,
Your whole right arm is warm,
Very heavy and relaxed.
And the feeling of heaviness is comfortable and relaxing.
Now rest your awareness on your left arm.
Feel your left arm warming,
Relaxing.
Your left arm feels warm and heavy.
Feel the warmth spreading to your forearm,
Elbow,
Your upper arm relaxing,
Warming.
Your entire left arm is heavy and warm,
Very relaxed.
Now rest your attention on your feet.
Notice the feeling of warmth spreading from your right toes to your right foot.
The bottom of your foot,
The top of your foot,
Your ankle,
Your right foot feels very heavy,
Warmer,
Heavier,
Relaxed.
Feel the warmth beginning in the toes of your left foot.
Your left foot is becoming warm.
From the bottom of your left foot to the top,
To your ankle,
Your left foot is warm,
Heavy,
Relaxed.
Both of your feet are pleasantly warm.
Both of your feet have a relaxed feeling of heaviness and warmth.
Feel the relaxation spreading,
Growing.
Your right lower leg becomes warm.
Your knee,
Your right upper leg,
Your right leg is heavy and warm.
Feel your left lower leg warming and relaxing.
Your knee,
Upper leg,
Your left leg is warm and heavy.
Both of your legs are completely relaxed.
Repeat the following relaxing statements in your mind as you imagine each one.
My right arm is warm.
My right arm is heavy.
My left arm is warm.
My left arm is heavy.
I am relaxed.
My right arm is warm and heavy.
My left arm is warm and heavy.
Both arms are warm and heavy.
I am at peace.
My right leg is warm.
My right leg is heavy.
My left leg is warm.
My left leg is heavy.
Both legs are warm and heavy.
I am calm.
My arms and legs are warm.
My arms and legs are heavy.
My arms and legs are very warm and very heavy.
I am whole.
My heart rate is regular.
My heartbeat is steady and calm.
My breathing is calm and regular.
It breathes me.
My abdomen is warm.
My forehead is pleasantly cool.
I am completely relaxed.
My arms and legs are warm and heavy.
My heart rate is regular.
My heartbeat is steady and calm.
I am completely at peace.
My breathing is calm and regular.
It breathes me.
My abdomen is warm.
My forehead is pleasantly cool.
I am completely calm.
My arms and legs are warm,
Heavy,
And relaxed.
My arms and legs are very warm,
Relaxed.
My heart rate is regular.
My heartbeat is steady,
Calm,
And regular.
My breathing is calm and regular.
It breathes me.
My abdomen is warm.
My forehead is pleasantly cool.
I am completely whole.
My heart rate is regular.
My heartbeat is steady,
Calm,
And regular.
My breathing is calm and regular.
It breathes me.
My abdomen is warm.
My forehead is pleasantly cool.
I am relaxed.
I am at peace.
I am calm.
I am whole.
Feel your body.
You can wiggle fingers and toes,
Just making any gentle movements that feel good to you.
Invite the breath.
Feel the breath moving in and out.
And as you feel ready,
Open your eyes.
And as you feel back to your usual level of wakefulness,
Your autogenic session is complete.
