benefits of autogenics/relaxation

a good treatment for anxiety & worry

helpful too in “disorders of over-activation”

reduction in risk of depressive relapse

increases in happiness & wellbeing

see much more information & research linksat www.goodmedicine.org.uk

four aspects of helpful inner focus

reducingnegative

states

nourishing positive states

exploring &

processing

encouragingmindfulness

the crucial balancing skill

focus

attention

release

letting go

remember: specific sensations such as heaviness are unimportant but balancing focus & release is important

dealing with mental chatter

the challenge is to be a wise fish!

3 lessons to be

learned

the three “wise fish” lessons

1.) hooks/distractions are normal - let the irrelevant thoughts float by without giving them our attention

2.) we will occasionally be hooked - noticing that this has happened will allow

our minds to slide easily off the hooks3.) these challenges when learning calming

skills are just simplified versions of the challenges we are faced with in daily life

the practice for this week

Both arms are heavyBoth legs are heavyNeck & shoulders are heavyI am at peace

2nd week’s exercise:

3 x each day: and remember at least two of these practices should take 10 minutes or longer. One or more long practices each day should be without a tape. Make sure that you are competent at practising both sitting and lying.

As usual, start with a bodyscan. Then deepen the relaxation using the words on the right. “I am at peace” carries various connotations.At minimum it emphasises the relaxation/peacetime/rest & recovery response.