IRest Practice 11: Bodysensing With Autogenics

iRest Practice 11: Bodysensing with Autogenics from the iRest Program for Healing PTSD: A Proven Effective Approach to Using Yoga Nidra Meditation & Deep Relaxation Techniques to Overcome Trauma.

This iRest practice invites a Bodysensing (yoga nidra) practice with autogenics. Autogenics is a method created by Johannes Schultz and Wolfgang Luthe to produce relaxation through mental suggestion. It affirms mental directives such as "relaxed and heavy," "slow and calm," which research has shown to produce a profound relaxation response throughout your entire nervous system. It increases your ability to discern internal feedback from your body and mind, and enables you to achieve a relaxed and receptive state in which deep rest occurs.

Written by Richard C. Miller, PhD. Recorded by Erin Finck, TCTSY-F, RYT 500, Level 1 iRest Teacher.

Guided Meditation, Yoga Nidra, Relaxation Technique.

Transcript

Begin your practice of body sensing with autogenics by adjusting your body so that you feel completely supported by the surface on which you're resting. Open your senses. Scanning your body and releasing any unnecessary tension. Welcome sounds. Sensations. And the feeling of being at ease throughout your entire body and mind. Take a few moments and reflect on your heartfelt mission. The felt sense of life living you that gives your life purpose, Meaning, And value. Bring to mind your intention for this practice of body sensing and for what helps you affirm and live your heartfelt mission. Your intention might be to stay present throughout this practice. Or to welcome a particular messenger in your body or mind. Whatever your intention. Fully welcome and affirm it with your entire body and mind. Bring your attention to your inner resource. To sensations of being at ease, Secure grounded. Experience your inner resource as a felt sense of well-being that you can turn to whenever you need to take time to feel secure and at ease. Now begin sensing your body with the understanding that whatever you experience is perfect just as it is. Be aware of sensations in your jaw. Tongue. Give up thinking. And welcome sensation in the jaw and mouth, Just as they are. Sense your left ear. Right ear. Welcoming both ears simultaneously as a radiant sensation sense your cheeks. Nose nostrils. The flow of sensation inside both nostrils. Cinch your left eye. Right eye. The feeling of both eyes simultaneously as radiant sensation. Give up analyzing. Simply feel your way. Cinch your forehead cool and at ease. Sculpt back of the head. Inside the throat. At rest. And at ease. Sense your left shoulder and left shoulder blade. Left upper arm. Elbow. Forearm. Rest. Hand, And fingers. The entire left arm. Heavy. Relaxed at ease since your right shoulder and shoulder blade right upper arm. Elbow form. Rest. Hand and fingers. The entire right arm. Heavy? Relax. Patties. Give up thinking and welcome both arms and hands simultaneously as a radiant sensation. Bringing attention into the upper chest. Middle chest. Abdomen. Upper back. Middle back lower back. The entire torso. Front and back as radiant sensation. Let go of thinking. Just feel your way. Your entire torso, Heavy and relaxed. Warm and at ease. Sense your pelvis. Left hip left thigh. Me. Four legs. Ankle. Toes. The entire left leg Heavy. Relax. Bye! Aware and attentive. Relaxed and at ease. Centure right hip thigh. Knee. Foreleg. Care. Ankle. Toes. The entire right leg. Heavy. Relax at ease. Welcome both hips. Legs. And feet simultaneously as radiant sensations both legs heavy. Relax. And at ease since the entire front of the body. Pack of the body. Left side of the body right side of the body sensation inside the body. Sensation on the surface of the body. The entire body. Relax. And at ease. As radiant sensation. Feel yourself as an observer. As this spacious openness of awareness in which all of these sensations are coming and going. Sense your breathing. And heartbeat. Slow Study. Regular your entire body and mind. Relaxed and at ease Feel sensations of well-being. Peace. Relaxation. Spreading throughout your entire body. With every exhalation, Sensations of warmth. EASE and well-being radiating throughout your entire body. Face torso. Arms and hands. Legs and feet sense well-being. Peace and deep relaxation throughout your entire body. The body a field of radiant sensation. Allow your ears to open to the sounds of your body breathing. To the natural sounds that your body is making during exhalation and inhalation. Give your undivided attention to feeling your body as a field of sensation. While hearing the natural sounds of your body breathing. As you listen. Welcome in the felt sense of your inner resource and feelings of security. Is. And your body letting go into deep relaxation. And well-being. Rest here as long as it feels right for you. When you're ready Gently open and close your eyes several times. Reorient yourself to your surroundings while sensing deep relaxation ease. And well-being throughout your body. Sense your inner resource and heartfelt mission along with feelings of ease and well-being throughout your body affirm to yourself that as you go about your life walking, Talking. Eating. Working. Playing and even sleeping. Sensations of deep relaxation and well-being are accompanying you in every moment. At your leisure. When you're ready. Come fully back to your eyes open state of waking consciousness. Grateful for taking this time for yourself. For your health. For your healing. And for your practice of body sensing. Before returning to your daily activities. Take a few minutes and reflect on the practice you just did.