Autogenic Training

Biofeedback and autogenic training are effective for lowering stress, especially if you practice them. Both have been shown in numerous studies to enhance immunity, lower blood pressure, decrease levels of chronic pain, lower levels of anxiety, improve mood, and much more.

Purpose:

• Reduces stress, and counteracts the “fight or flight” response.
• Teaches self-regulation of the autonomic nervous system.
• Provides symptom relief for a variety of chronic conditions.

Transcript

Hi,

My name is Nzinga Oniwosa and I will be your guide in this autogenic training.

Autogenic training helps to reduce stress,

Counteracts the fight or flight response,

Teaches self-regulation of the autonomic nervous system,

And provides symptom relief for a variety of chronic conditions.

Let's begin.

Sit or lie in a comfortable position,

Preferably in a position where the limbs do not touch one another or any part of your body.

Inhale through your nose,

Out through your mouth.

Slow long breaths in through your nose and out through your mouth,

Allowing your body to become more relaxed with every inhale and exhale.

If thoughts come,

Let them come and then let them go,

Bringing your attention back to your breath,

Your breath going into your body and your breath going out of your body.

Repeat the phases silently and slowly to yourself after I say them aloud.

Imagine the sensations in each phrase happening in the body as completely as possible.

For example,

You might imagine relaxing on the beach with the sun shining on you and warming you.

The best approach is for you to trust your body to do what you ask of it,

Unattached to the outcome.

No striving,

No force,

Just allowing your body to become warm and relaxed.

Take another long inhale through your nose,

Followed by a nice long exhale through your mouth and begin to repeat the phrases silently and slowly to yourself after I say them aloud.

My arms are heavy and warm.

I am at peace.

My arms are heavy and warm.

I am at peace.

My arms are heavy and warm.

I am at peace.

My arms are heavy and warm.

I am at peace.

My arms are heavy and warm.

I am at peace.

My arms are heavy and warm.

I am at peace.

My legs are heavy and warm.

I am at peace.

My legs are heavy and warm.

I am at peace.

My legs are heavy and warm.

I am at peace.

My legs are heavy and warm.

I am at peace.

My legs are heavy and warm.

I am at peace.

My legs are heavy and warm.

I am at peace.

My heartbeat is calm and strong.

I am at peace.

My heartbeat is calm and strong.

I am at peace.

My heartbeat is calm and strong.

I am at peace.

My heartbeat is calm and strong.

I am at peace.

My heartbeat is calm and strong.

I am at peace.

My heartbeat is calm and strong.

I am at peace.

My abdomen radiates warmth.

I am at peace.

My abdomen radiates warmth.

I am at peace.

My abdomen radiates warmth.

I am at peace.

My abdomen radiates warmth.

I am at peace.

My abdomen radiates warmth.

I am at peace.

My abdomen radiates warmth.

I am at peace.

My forehead is pleasantly cool.

I am at peace.

My forehead is pleasantly cool.

I am at peace.

My forehead is pleasantly cool.

I am at peace.

My forehead is pleasantly cool.

I am at peace.

My forehead is pleasantly cool.

I am at peace.

My forehead is pleasantly cool.

I am at peace.

My breathing is calm and relaxed.

I am at peace.

My breathing is calm and relaxed.

I am at peace.

My breathing is calm and relaxed.

I am at peace.

My breathing is calm and relaxed.

I am at peace.

My breathing is calm and relaxed.

I am at peace.

When you are ready,

Begin to come back to the room gently and slowly by letting your breathing deepen.

When you feel ready,

You can open your eyes.

Notice how you feel.

Reviews

Thank you for this calming session. Very powerful!

The meditation was great! My suggestion is to give more time after each phrase for the participant to say it to themselves. Love to you and what you are doing for others✨💫💖

Beautiful, Clear intention. A very grounding meditation. Thank you 🙏

this practice was especially restful. my arms and upper back really received the benefit of this practice—I hold a good deal of tension there at pain, subtle, and emotional body levels.

it was such a treat to return to the breath with a consistent mantra of inner peace recited throughout each autogenic recitation.

very grateful for this practice 😌🙏🏾.

Beautiful voice & guidance, thank you, Angel. 🙏🏼

Feeling pleasantly relaxed.
Thank you🌷

Incredible! I feel like reborn! Thank you 🙏

Thank you for this. Beautifully done.

Thank you, I appreciate your beautiful voice and cadence. Sending good wishes. 🌻

Deeply relaxing .. thank you 🙏❤️