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Relaxation Technique: Autogenics

Autogenics Script

Sit is a comfortable chair and close your eyes.
Begin by taking a few deep breaths.
In your mind's eye, pin-point the area of your body you would like to relax. See the tension this area is currently holding:
tight muscles, restricted blood flow or contractions.
Now, imagine this same area of your body opening or calming.
In your mind's voice, repeat the sentence below which best applies.

For muscle tension

Fill in the blanks with the name of the body part you wish to relax:
shoulders, neck, jaw, forehead, leg or abdominal muscles.

My _________(body part) is becoming warm, loose and relaxed.
Repeat this 6 or more times.

For rapid breathing or rapid heart beats

My _________ (breath /heart beat) is calm and quiet.
Repeat this 6 or more times.

As you say each sentence, imagine the target area of your body responding more and more. Repeat until it is completely relaxed.

Not all exercises or diets are suitable for everyone. Before you begin this program, you should have permission from your doctor to participate in vigorous exercise and change of diet. If you feel discomfort or pain when you exercise, do not continue. The instructions and advice presented are in no way intended as a substitute for medical counseling. The creators, producers, participants and distributors of this site disclaim any liability or loss in connection with the exercise and advice provided here.

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