AUTOGENIC RELAXATION
I. Definition: Self-generating
A. Tension relieving method that involves repeating short self-hypnotic sentences to yourself
B. Influences the body to relax by triggering a relaxation response
C. Useful for “unstressing”, and for putting self to sleep at night, or back to sleep when wakened, also can be used for seated or walking meditation
D. Developed by Dr. J.H.Schultz in the 1930’s in Germany
II. Training script (making a recording of this can be very helpful)
A. “Breathe deeply, and exhale slowly a few times to get general body relaxation, and then slowly repeat to yourself the following sentences. As you say each sentence, concentrate on that part of your body and visualize or imagine feeling it doing what you are suggesting (without ordering or expecting it to do it).
B. Repeat each sentence four times:
1. Legs:
a. My right foot is peaceful and calm
b. My right lower leg is peaceful and calm
c. My right thigh is peaceful and calm
d. My left foot is peaceful and calm
e. My left lower leg is peaceful and calm
f. My left thigh is peaceful and calm
g. Both legs are peaceful and calm
2. Arms:
a. My right hand is peaceful and calm
b. My right forearm is peaceful and calm
c. My right upper arm is peaceful and calm
d. My left hand is peaceful and calm
e. My left forearm is peaceful and calm
f. My left upper arm is peaceful and calm
g. Both arms are peaceful and calm
3. Body:
a. My heartbeat is calm and regular
b. My body breathes itself
c. My abdomen is warm
d. My back is loose and relaxed
e. My shoulders and neck are loose and relaxed
f. My jaw muscles are loose and relaxed
g. My tongue rests lightly on the roof of my mouth
h. My forehead is cool and relaxed
III. If the goal of the session is simply unstressing rather than falling asleep, a “canceling sentence” is very important for bringing yourself back to the active state: “Arms firm, breathe deeply, inner smile, open eyes.”
IV. When entire sequence needs to be done in under 5 minutes, it can be abbreviated into: “Myarms and legs are warm and heavy… heartbeat calm and regular… my body breathes itself…my abdomen is warm… my forehead is cool…” plus the canceling sentence.
V. When dealing with a specific area of pain or dysfunction, you can add additional specific autosuggestions of your own devising such as: “My head is relaxed and quiet,” or “My elbow is loose and relaxed”, etc. They can be repeated extra times after every 2 or 3 of the regular sentences.
Adapted from Bresler, D, Free Yourself from Pain: UCLA press 1974