Relaxation Exercise: Autogenic Training.
Familiarise yourself with this relaxation exercise over the next week by practising it daily until your next session. See below for written script (downloadable version at the side), and audio recording is also attached.
Relaxation Exercise: Autogenic Training.
This is an exercise in Autogenic Training.
For this exercise you should be lying down comfortably with your arms and legs uncrossed and your hands at rest. Close your eyes and take a deep breath as you begin to relax……..
Attempt to follow the instructions as far as you can, if you lose concentration, don’t worry, jus bring your attention gently back to the sound of my voice……..
Your right arm is heavy
Your right hand is heavy
Your right arm is sinking into the ground
Your right arm is heavy
Your left arm is heavy
Your left hand is heavy
Your left arm is sinking into the ground
Your left arm is heavy
Your right leg is heavy
Your right foot is heavy
Your right leg is sinking into the ground
Your right leg is heavy
Your left leg is heavy
Your left foot is heavy
Your left leg is sinking into the ground
Your left leg is heavy
Your arms are heavy
Your legs are heavy
Your arms and legs are heavy
Your body is heavy
Your body is heavy
Your right arm is warm
Your right hand is warm
Your right arm is nice and warm
Your right arm is warm
Your left arm is warm
Your left hand is warm
Your left arm is nice and warm
Your left arm is warm
Your right leg is warm
Your right foot is warm
Your right leg is nice and warm
Your right leg is warm
Your left leg is warm
Your left foot is warm
Your left leg is nice and warm
Your left leg is warm
Your arms are warm
Your legs are warm
Your centre is nice and warm
Your centre is warm
Your centre is warm
Your arms and legs are warm
Your pulse is calm
Your body is heavy
Your centre is warm
Your pulse is steady and calm
Your pulse is steady
Your pulse is calm
Your pulse is calm
Your centre is warm
The air is breathing you
Your body is heavy
Your centre is warm
Your pulse is calm
The air is breathing you
The air is breathing you
The air is breathing you
The air is breathing you
Your body is heavy
Your centre is warm
Your pulse is calm
The air is breathing you………………………………………………………………….
Your face is cool………………. Your face is nice and cool………………….Your face is cool.
…………. Make fists……………………….. Open your fists…………………………. Take a deep breath……………. Stretch out…………………..
………………………. Gently open your eyes, relaxed and calm, and ready to return to your daily life with confidence.
