Autogenic Training Transcript

As we begin this autogenic training, allow yourself to get comfortable, in the chair or wherever your body is positioned.  As we get ready to start, let your awareness scan your body from head to toe.  Notice if there is any muscle group that is holding any more tension than it needs to.  If you notice this, invite this muscle to just relax, to hang gently, to give in to gravity, and to be held by the support of the chair or the earth.  Allow your body to reposition itself and whatever you need to be the most comfortable.  We begin with the first 3 count.  We inhale with the first slow count to 3, and the exhale breath, for a shield count to 4.  We will bring the inhale through the nose and the exhale gently, slowly through the mouth.  After I count the breaths first this way, I will invite you to hold the count silently in your mind, as I mark the inhale and the exhale. 

Then I will invite you to breathe completely on your own, creating your own rhythm, your own pace.  Let’s start the breaths together now.  Inhaling through the nose for a count of 1, 2, 3, and exhaling through the mouth for a count of 1, 2, 3, 4.  Breath in 1, 2, 3, and breath out 1, 2, 3, 4.  Inhaling for 1, 2, 3, and exhaling for 1, 2, 3, 4.  Now you keep the silent count.  If I mark here inhale, and the exhale, inhaling, and exhaling, breath in, and breath out, completely on your own, lengthening or shortening the inhale breath or the exhale breath, as it fits your body’s rhythm.  As you breathe, let yourself sense and be aware of the gentle expansion of the whole body on the inhale breath, and the gentle relaxation of each sound on the exhale.  Let yourself ride the gentle body wave, let the body and breath connect and become one.  As you continue to breathe, let my voice become like background noise, gently inviting you to a deeper relaxation.  Keeping your focus on your breath, invite part of your attention to come to the top of your head, the muscles of the scalp and the face.  Breathe into these areas.  If you gently repeat in your mind after me, the muscles of my head and face are smooth and relaxed.  The muscles of my head and face are smooth and relaxed.  The muscles of my head and face are smooth and relaxed.  The muscles of my head and face are smooth and relaxed.  Breathe deeply at the smooth relaxed sensation of your head and face, as you gently invite your attention to your neck and base of the scalp of your shoulders, the sides of your neck and even throat.  Repeat in your mind after me.  The muscles of my neck are smooth and relaxed.  The muscles of my neck are smooth and relaxed.  The muscles of my neck are smooth and relaxed.  The muscles of my neck are smooth and relaxed.  Breathing to the smooth relaxed sensation from the top of your head, across your face, and down to your neck, as you gently invite in the area of your shoulders, bringing awareness to your shoulders.  Repeat in your mind after me.  The muscles of my shoulders are relaxed and heavy.  The muscles of my shoulders are relaxed and heavy.  The muscles of my shoulders are relaxed and heavy.  The muscles of my shoulders are relaxed and heavy.  Breathe into your relaxed and heavy shoulders, sensing them comfortably hang at your sides, and invite your awareness now to come to your left arm, shoulder down, upper arm, elbow and forearm, and into your hand, and repeat in your mind after me.  My left arm is relaxed and heavy.  My left arm is relaxed and heavy.  My left arm is relaxed and heavy.  My left arm is relaxed and heavy.  Breathe slowly into the relaxed and heavy sensation of your left arm.  Gently guide your attention to your right arm, from the shoulder down the upper arm, into the elbow and forearm, and fully into your right hand.  Repeat in your mind after me.  My right arm is relaxed and heavy.  My right arm is relaxed and heavy.  My right arm is relaxed and heavy.  My right arm is relaxed and heavy.  Breathe slowly into your relaxed and heavy right arm.  Gently invite your awareness to come to the rhythm of your breathing and your heart.  Repeat in your mind after me.  My breathing and heart rate are relaxed and regular.  My breathing and heart rate are relaxed and regular.  My breathing and heart rate are relaxed and regular.  My breathing and heart rate are relaxed and regular.  Breathe and sense relaxed and regular rhythm of your breath and heart. 

Gently guide your attention now to the area of your chest and abdomen to repeat in your mind after me. The muscles of my chest and abdomen are relaxed and heavy. The muscles of my chest and abdomen are relaxed and heavy. The muscles of my chest and abdomen are relaxed and heavy. The muscles of my chest and abdomen are relaxed and heavy. Breathe slowly into the relaxed and heavy sensation of your chest and abdomen. You should gently guide your attention to the sensation of your hips and pelvis, and repeat in your mind after me. The muscles of my pelvis and hips are relaxed and heavy. The muscles of my pelvis and hips are relaxed and heavy. The muscles of my pelvis and hips are relaxed and heavy. The muscles of my pelvis and hips are relaxed and heavy. Breathe slowly and deeply into the relaxed and heavy sensation of your pelvis and hips. If you gently invite your attention, come fully to your left leg and your thigh and knee, coming fully into your left foot. Repeat in your mind after me. My left leg is relaxed and heavy. My left leg is relaxed and heavy. My left leg is relaxed and heavy. My left leg is relaxed and heavy. Breathe slowly into your relaxed and heavy left leg, and gently guide your attention now to your right leg, from thigh to knee, shin and fully into your right foot, and repeat in your mind after me. My right leg is relaxed and heavy.  My right leg is relaxed and heavy. My right leg is relaxed and heavy. My right leg is relaxed and heavy. Breathe slowly into your relaxed and heavy right leg. 

Gently invite your awareness now to travel from the top of your head over your face and neck, down your shoulders and into each arm, through your breath and heart rate into your chest and abdomen, through your hips and pelvis, and down each leg into each foot, as you repeat in your mind after me. My whole body is relaxed and heavy. My whole body is relaxed and heavy. My whole body is relaxed and heavy. My whole body is relaxed and heavy. Breathe slowly into the whole body relaxation and calm, allow yourself to stay in this awareness in whole body relaxation, sensation of heaviness and calm, and as you feel ready, guide yourself slowly and gently, you can return to these sensations in this full body awareness.  Feel free at any point for your attention and your breath.  At this point, I invite you into your own body rhythm and into silence as you let yourself choose when to end your practice.