Autogenic Training Reduce Stress, counteract the fight or flight response

Purpose:

Reduce stress, counteract the fight or flight response

Teaches self-regulation of the autonomic nervous system

Provides symptom relief for a variety of chronic conditions

Strong emotional memories may be provoked

  

Method (self-administered version)

1. Sit or lie down in comfortable position, preferably in a position where the limbs do not touch any other part of the body
2. Take a few slow, abdominal breaths before beginning the phrases
3. Imagine the sensations in each phrase happening in the body as completely as possible
4. Repeat the following phrases to yourself 3-6 times:

My arms are heavy and warm (pause, repeat silently)              I am at peace (pause, repeat silently)

My legs are heavy and warm (pause, repeat silently)               I am at peace (pause, repeat silently)

My heartbeat is calm and strong (pause, repeat silently)         I am at peace (pause, repeat silently)

My breathing is calm and relaxed (pause, repeat silently)        I am at peace (pause, repeat silently)

My abdomen radiates warmth (pause, repeat silently)             I am at peace (pause, repeat silently)

My forehead is pleasantly cool (pause, repeat silently)            I am at peace (pause, repeat silently)

Visualize yourself being healthy, strong, and happy.  Remain in a deeply relaxed state as long as you like…bringing yourself slowly back by letting your breathing deepen and moving your limbs gently until you are alert.  If you like, allow a smile to come to your face before opening your eye