Breath & Autogenic Training Meditation

Autogenic training is also known as self-hypnosis or self-regulation. In this guided practice you will be bringing your attention to various areas of the body, then focusing on sensations that induce a state of relaxation, release and peace.

Transcript

Meditation for relaxation.

Take a moment,

This moment,

In a quiet room,

Free from the distractions and interruptions of your everyday life,

And wearing loose-fitting clothing,

No shoes or jewelry,

And settle into a comfortable position,

Either seated or lying down.

This is your time now.

For the next 15 minutes or so,

Let go of the need to do anything,

And simply allow the moment to unfold,

Being open and curious to the process.

As you listen to this guided meditation,

Imagine that my words become your words,

Without effort,

And with ease.

Begin now by turning your awareness to your exhale,

And notice any movements of the body with each exhale,

Such as the fall of the belly or chest.

You might feel the impulse or desire to control or manipulate,

To lengthen or force the exhale in some way.

Simply acknowledge this tendency,

And gently return to observing the exhale.

Pay close attention only to the exhale,

Following it,

As if riding a wave to the shore,

Slowly releasing your breath.

Simply follow your exhale.

Follow the exhale,

And observe it without force or judgment.

As you continue staying present to your breath in this way,

You might find that the muscles of your belly and chest begin to soften and relax.

Observe the fall of the belly.

Observe the release of the breath.

As you let go of each breath,

Allow your mind and body to let go as well.

Follow the exhale.

Release the breath.

As you come to the end of your exhale,

You might discover a gap or a pause in the breath.

This gap could last a second or a few seconds.

And if you notice such a pause,

Observe your mind and body settling even further into a state of peace and relaxation.

Follow the exhale.

Rest in the pause.

Follow the exhale.

Rest in the pause.

And now,

As you continue following the exhale and resting in the pause,

Observe how the inhale gently and easily begins on its own as every muscle around the belly and chest release.

No force,

No effort.

Simply observe and allow so that now you simply follow the exhale,

You rest in the pause,

And allow the inhale to begin itself.

Breathing in this way,

You might find that your breath grows deeper.

The pauses grow longer.

The rate slows down and the muscles of the torso,

The belly,

The chest,

The shoulders and neck all release and unwind.

Your breathing deepens and lengthens ever so gently.

Again,

Without strain or struggle.

Your breath simply breathes itself.

Follow the exhale.

Rest in the pause.

Allow the inhale.

And now,

I'm going to repeat several phrases out loud.

As I say these phrases,

Imagine as if my words are your words,

As you repeat them silently to yourself,

As if they were true.

As you inhale and as you exhale,

Silently repeat these words in your mind.

My right hand and arm are heavy and warm.

My right hand and arm are heavy and warm.

Silently repeating this phrase on each inhale and each exhale,

My right hand and arm are heavy and warm.

And with the breath,

Repeating the following phrase silently to yourself,

My left hand and arm are heavy and warm.

My left hand and arm are heavy and warm.

And now as you inhale and as you exhale,

Repeat the following phrase.

My right foot and leg are heavy and warm.

My right foot and leg are heavy and warm.

With your breath,

Silently repeating this phrase on each inhale and each exhale.

And now as you inhale and exhale,

Silently repeat the following phrase.

My left foot and leg are heavy and warm.

My left foot and leg are heavy and warm.

Taking a moment to follow the exhale,

Rest in the pause and allow the inhale.

As you breathe in and out like this,

You may find the muscles of the belly and chest continue their relaxation,

Their releasing,

And their softening.

With each exhale,

Your mind and body let go of tension.

With each pause,

Your mind and body settle into a deeper state of peace.

And with each inhale,

The air simply breathes you.

Your breathing is free and easy.

Breathing naturally and regularly,

Repeat this phrase in your mind.

It breathes me.

It breathes me.

As you inhale and exhale,

Silently repeat to yourself the following phrase.

The muscles of my neck and jaw are soft and supple.

The muscles of my neck and jaw are soft and supple.

And now with the breath,

Let your thoughts repeat.

My belly and low back are warm,

Relaxed,

And comfortable.

My belly and low back are warm,

Relaxed,

And comfortable.

Breathing these phrases silently with each breath.

And now as you exhale,

Silently repeat the following words.

My forehead is cool and relaxed.

My forehead is cool and relaxed.

Follow the exhale.

Rest in the pause and allow the breath as you enjoy the feeling of total relaxation and tranquility.

Immersed in this state,

Think the following words silently to yourself.

My entire body is calm and at ease.

My entire body is calm and at ease.

And notice what it's like now as you repeat silently with the breath.

My mind is quiet and serene.

My mind is quiet and serene.

As you continue to let the breath breathe you,

Allow yourself to fully embrace this experience of tranquility and peace,

Resting in the state of deep mental,

Emotional,

And physical calm.

With each inhale and each exhale,

Repeat silently the following phrase.

Knowing how to relax,

I live with ease and peace.

Knowing how to relax,

I live with ease and peace.

Take a moment now and imagine moving through your day with ease and peace.

See yourself moving gently.

As you see yourself going about your day,

Remember to follow the exhale.

Rest in the pause and allow the inhale.

In a moment I'm going to count backwards from three to one,

Bringing you back into an awake and alert consciousness.

When I say three,

I invite you to take a deeper breath consciously and intentionally.

When I say two,

I invite you to bring some movement back into the body with a deep and satisfying stretch.

When I say one,

I invite you to slowly open your eyes,

Coming completely back into the room feeling alert,

Awake,

And relaxed.

Three deeper breath.

Two moving fingers and toes and stretching arms and legs.

And one,

Eyes open,

Back into the room,

Awake,

Alert,

And refreshed.

And one,

Eyes open,

Back into the room,

Awake,

Alert,

And refreshed.

Reviews

Easy to follow and find relaxation response

Great autogenic relaxation. Brad has a nice voice.

Thank you for this excellent quick reset and refresh!

This was wonderful. Thank you so much ❤❤❤❤❤.

Not what I was expecting. A different kind of self-hypnosis but very effective. Thank you.

Exceptionally relaxing — thank you!

I’ve been appreciating thi. Helpful combination with rthe breath. Thank you 🎂🙏🏼

This was wonderful! I could really feel a difference between traditional guided meditations and this one, which was more relaxing !!! Thank you 🙏🏻

Very helpful. Thank you. 🙏🏻

One of my favorites so far. Body scan and breath focus with simple affirmations. Straightforward yet I entered a trance.

This is wonderful. Love the voice, rhythm and cadence. Any chance you could publish more autogenic meditations? Or is there someplace to find more of these? Thank you 🙏

I have high anxiety and depression. I was having really bad day. I only had 18 minutes to work with. I aslo had neck pain, on top of my CRPS pain. This helped me!
Thank you!!!
Namaste!

Very effective and so helpful with breathing and guidance. Ty!

Very nice. Thank you

I liked it - a very good introduction to autogenic training - will use this again. Thanks, Brad.

Good practical and partly hypnotic visualization with positive messages and reinforcements. I also added a few of my own. Thanks!!!! Will do it again.

Fell asleep halfway through, must be good!

I really got into this meditation and felt my body rid itself of tension. Thank you