Rhégina Sinozich, LCSW-C 5110 Ridgefield Road, Suite 403 Bethesda, MD 20816 tel. 301.942.2787 email: [email protected] web: www.balloontothemoon.com Autogenic Training Sample Script This autogenic training exercise can be used to help address stress, anxiety, fear, tension etc… The more regularly it’s used, the more powerful it becomes. Regular autogenic practice will help you feel more centered and more relaxed; calmer and quieter. Get into a comfortable position, take a deep breath and close your eyes. I am going to say a series of phrases and I’d like you to repeat each one quietly in your mind—slowly and rhythmically. Let’s begin… I am calm and relaxed. My right arm is heavy. (Repeat 3 times). My left arm is heavy. (Repeat 3 times). My arms are heavy. (Repeat 3 times). I am calm and relaxed. My right leg is heavy. (Repeat 3 times). My left leg is heavy. (Repeat 3 times). My legs are heavy. (Repeat 3 times). I am calm and relaxed. My right hand is pleasantly warm. (Repeat 3 times). My left hand is pleasantly warm. (Repeat 3 times). My hands are pleasantly warm. (Repeat 3 times). I am calm and relaxed. My right foot is warm. (Repeat 3 times). My left foot is warm. (Repeat 3 times). My feet are pleasantly warm. (Repeat 3 times). I am calm and relaxed. My heartbeat is calm and regular. (Repeat 3 times). My breathing is calm and regular. (Repeat 3 times). My solar plexus is warm. (Repeat 3 times). My forehead is cool. (Repeat 3 times). I am very calm and relaxed.

Autogenic Training Sample Script - BALLOON TO THE MOON™ · Autogenic Training Sample Script This autogenic training exercise can be used to help address stress, anxiety, fear, tension

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Rhégina Sinozich, LCSW-C 5110 Ridgefield Road, Suite 403 Bethesda, MD 20816 tel. 301.942.2787 email: [email protected] 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.