A Short Autogenic Relaxation Exercise

When you find yourself under stress, you can try this simple exercise.

1. Breathe slowly and naturally with eyes closed.
2. Imagine in your body the sensations described below.
3. Say the following phrase SLOWLY to yourself, remembering to breathe deeply and gently.

   My breathing is calm and relaxed — I am at peace.

   Repeat the phrase six times, or until you feel a sense of relaxation.

4. Sit quietly for a moment, then open your eyes and get a sense of how you are feeling.

Autogenics Relaxation Exercise

1. Sit or lie in a comfortable position, preferably in a position where the limbs do not touch any other part of the body.
2. Take a few abdominal breaths, taking in air slowly through your nose, deep into the belly, and exhaling slowly through your mouth.
3. Imagine your body experiencing the sensations described below, while saying the following phrases SLOWLY aloud, remembering to breathe deeply and gently.

• My arms are heavy and warm — I am at peace (take a short pause)
• My arms are heavy and warm — I am at peace (take a short pause)
• My arms are heavy and warm — I am at peace (take a short pause)
• My arms are heavy and warm — I am at peace (take a short pause)
• My arms are heavy and warm — I am at peace (take a short pause)
• My arms are heavy and warm — I am at peace (take a short pause)

• My legs are heavy and warm — I am quiet (take a short pause)
• My legs are heavy and warm — I am quiet (take a short pause)
• My legs are heavy and warm — I am quiet (take a short pause)
• My legs are heavy and warm — I am quiet (take a short pause)
• My legs are heavy and warm — I am quiet (take a short pause)
• My legs are heavy and warm — I am quiet (take a short pause)
• My legs are heavy and warm — I am quiet (take a short pause)

• My heartbeat is calm and strong — I am at peace (take a short pause)
• My heartbeat is calm and strong — I am at peace (take a short pause)
• My heartbeat is calm and strong — I am at peace (take a short pause)
• My heartbeat is calm and strong — I am at peace (take a short pause)
• My heartbeat is calm and strong — I am at peace (take a short pause)
• My heartbeat is calm and strong — I am at peace (take a short pause)

• My breathing is calm and relaxed — I am at peace (take a short pause)
• My breathing is calm and relaxed — I am at peace (take a short pause)
• My breathing is calm and relaxed — I am at peace (take a short pause)
• My breathing is calm and relaxed — I am at peace (take a short pause)
• My breathing is calm and relaxed — I am at peace (take a short pause)
• My breathing is calm and relaxed — I am at peace (take a short pause)

• My abdomen radiates warmth — I am quiet (take a short pause)
• My abdomen radiates warmth — I am quiet (take a short pause)
• My abdomen radiates warmth — I am quiet (take a short pause)
• My abdomen radiates warmth — I am quiet (take a short pause)
• My abdomen radiates warmth — I am quiet (take a short pause)
• My abdomen radiates warmth — I am quiet (take a short pause)

• My forehead is cool — I am at peace (take a short pause)
• My forehead is cool — I am at peace (take a short pause)
• My forehead is cool — I am at peace (take a short pause)
• My forehead is cool — I am at peace (take a short pause)
• My forehead is cool — I am at peace (take a short pause)
• My forehead is cool — I am at peace (take a short pause)

• My body balances itself perfectly — I am at peace (take a short pause)
• My body balances itself perfectly — I am at peace (take a short pause)
• My body balances itself perfectly — I am at peace (take a short pause)
• My body balances itself perfectly — I am at peace (take a short pause)
• My body balances itself perfectly — I am at peace (take a short pause)
• My body balances itself perfectly — I am at peace (take a short pause)

Breathe gently and, when you are ready, slowly open your eyes; notice how you’re feeling.