Autogenic Training Sample Script - BALLOON TO THE MOON™ · Autogenic Training Sample Script This...

Rhégina Sinozich, LCSW-C 5110 Ridgefield Road, Suite 403 Bethesda, MD 20816 tel. 301.942.2787 email: rheginasinozich@gmail.com web: www.balloontothemoon.com

AutogenicTrainingSampleScript

Thisautogenictrainingexercisecanbeusedtohelpaddressstress,anxiety,fear,tensionetc…Themoreregularlyit’sused,themorepowerfulitbecomes.

Regularautogenicpracticewillhelpyoufeelmorecenteredandmorerelaxed;

calmerandquieter.Getintoacomfortableposition,takeadeepbreathandcloseyoureyes.IamgoingtosayaseriesofphrasesandI’dlikeyoutorepeateachonequietlyinyourmind—slowlyandrhythmically.Let’sbegin…Iamcalmandrelaxed.Myrightarmisheavy.(Repeat3times).Myleftarmisheavy.(Repeat3times).Myarmsareheavy.(Repeat3times).Iamcalmandrelaxed.Myrightlegisheavy.(Repeat3times).Myleftlegisheavy.(Repeat3times).Mylegsareheavy.(Repeat3times).Iamcalmandrelaxed.Myrighthandispleasantlywarm.(Repeat3times).Mylefthandispleasantlywarm.(Repeat3times).Myhandsarepleasantlywarm.(Repeat3times).Iamcalmandrelaxed.Myrightfootiswarm.(Repeat3times).Myleftfootiswarm.(Repeat3times).Myfeetarepleasantlywarm.(Repeat3times).Iamcalmandrelaxed.Myheartbeatiscalmandregular.(Repeat3times).Mybreathingiscalmandregular.(Repeat3times).Mysolarplexusiswarm.(Repeat3times).Myforeheadiscool.(Repeat3times). Iamverycalmandrelaxed.