Autogenic Training Practice This practice was invented in the 1920s as a form of relaxation therapy involving auto-suggestion to reduce stress,
Anxiety and improve mental health.
Autogenic means self-generated or self-regulated,
As you automatically become in control of your thoughts and send signals from your mind connected to your body.
By suggesting words and phrases to the mind,
The mind then sends these messages to the body and the body responds to these commands.
Just as you would lift your arm unconsciously thinking,
Now we draw the conscious mind into the body.
Allowing yourself to gain control over bodily functions helps you to encourage natural relaxation,
Switch the nervous system from sympathetic to parasympathetic,
Fight or flight to rest and digest,
To bring a connection between the body and mind and to release and receive energy,
Emotions,
Thoughts,
Patterns,
Tension within yourself,
Your inner world.
So for this time,
Honour and gift yourself this time to relax,
To find a comfortable space and body position,
Either laying down or sitting up.
Feel supported wherever you are.
Remove your shoes and tight clothing,
Feel warm,
Comfortable and safe.
Turn off any distractions and allow yourself this time to relax,
Away from responsibilities,
To-dos and into a moment for your mind,
Your body and your well-being.
Draw a nice deep breath into the body,
Exhale to release and relax.
Again,
Breathe deeply in through the nose,
Exhale through the nose or mouth,
Allow it to flow out of you.
Again,
Deep breath in gently,
Fill your body with air and as you exhale now allow your face,
Your shoulders,
Arms,
Centre of the body and legs to relax.
Allow your eyes to close gently down or take a soft gaze and slip into this practice.
I welcome you here into our guided meditation of autogenic training.
I will say a sentence and I want you to repeat that sentence in your mind.
Try to focus your mind on the words and the sensations this brings to your body.
To begin with,
Take a check-in of your body,
Noticing any areas of tension,
Notice your breath and see if you can breathe gently into that space and soften even further.
Notice your mind,
Your thoughts,
Your emotions,
The temperature of your skin,
The temperature within your core,
Your centre and back to the breath.
Throughout this practice stay focused on the breath and the sound of my voice and allow this mind-body connection to take place.
Gently repeat in your mind after me.
My breaths are full and relaxing,
My body is in alignment,
My head is in line with my spine and tailbone,
My body is supported from the earth below,
I feel balanced,
My shoulders and back remain fixed with each breath,
I'm breathing in to receive good warm sensations and exhaling to release.
I'm breathing in to receive good warm sensations and exhaling to release.
Take a nice deep breath in here,
Repeating,
My breaths are full and relaxing,
My body relaxes more and more with each exhalation,
I am relaxed.
Notice any changes in the body,
Feel the support beneath you and allow gravity to take over and feel weightless,
Limitless.
Repeat in your mind,
My right arm is heavy,
My left arm is heavy,
Both of my arms are heavy,
My right leg is heavy,
My left leg is heavy,
Both of my legs are heavy,
My breaths are relaxing my arms and legs,
My breaths are full,
Filling my centre,
Relaxing my arms and legs,
My right arm is warm,
My left arm is warm,
Both of my arms are warm,
My right leg is warm,
My left leg is warm,
Both of my legs are warm,
My arms and my legs are warm,
My breaths are inviting in warmth,
Energy into my body.
Allow the weight of your body now to further release into the support beneath you,
Allow warmth and light to wash over you,
Heaviness to ground you and an inhalation to uplift you,
Relax.
Bring your awareness to your heart,
Lungs and stomach,
To the centre of your body and repeat gently in your mind,
My heart is calm and open,
My heartbeat is calm and regular,
My lungs are free to breathe easily,
I feel my breaths travelling into my lungs,
My stomach is warm and relaxed,
My breaths are full,
Expanding my stomach,
I breathe easily.
Now take some nice deep breaths into your stomach,
Into your lungs,
Into your heart and let it go.
Feeling the warmth within your body,
Now draw your awareness to your mind,
To your head,
Relaxing the skin of your face and the muscles within.
Repeating gently in your mind,
My forehead is cool,
My mind is clear,
I breathe space into my mind to feel open,
I am relaxed and calm in the mind,
My body is heavy and relaxed,
My heart is warm and open,
My head is cool and calm,
I breathe into my body,
Heart and mind,
I release now of what no longer serves me,
I release,
I release,
I feel lighter and free,
I am open and balanced.
Take as much time as you need in this space,
Connecting your mind,
Heart,
Body as one.
Take gentle breaths,
Connect to your breath,
Feel a loop,
A cycle between your breath,
Mind,
Heart,
Body,
In unity,
In a constant flow.
Allow yourself this time to relax,
You can stay here in this space,
Giving yourself longer to relax,
Breathe and be.
If you would like to come through now,
Start to wiggle your toes and fingers,
Roll the neck and head,
Smile on your face,
Hands to the heart,
Take a moment of gratitude for your body,
Mind,
Heart,
Spirit,
Self,
For showing up,
For your well-being and life.
Remember that you can be in control of your breath,
Of the functions in your body,
In your state of being,
Feel the peace within you that is always there,
And either stay with this peace,
Or start to open the eyes and bring the peace forwards with you into the rest of your day,
Into the space around you.
Draw a nice deep breath in,
And let it go.
Namaste beautiful soul,
Remember that I am you,
You are me,
Me and you are one.
Namaste.
