Meditation 5 Stress Relief Down to the Cellular Level: Relax Your Muscles

Hello and welcome to the meditation portion of the RxChill Pill Get Resilient podcast. I'm your host, Dr. Juna Bobby MD, a physician specializing in mind-body medicine, and I'm here to bring you your daily dose of the relaxation response. Learning to elicit the relaxation response is extremely helpful in decreasing stress and any stress-related conditions. Relaxation techniques are generally known to be quite safe. However, if you have any medical issues, consult with your physician and be aware that relaxation techniques never replace proper medical care. In certain psychiatric conditions, these relaxation techniques may be contraindicated. Please check with your physician. I'd like to leave you with a little quiet time for reflection at the end. So I'm asking you now to please share subscribe, and download. It would also be really helpful to me if you could leave a positive review. If you use Insight Timer, you can find me as a teacher under Juna Bobby MD. As with all meditation and relaxation audios, please find a safe and comfortable quiet place and do not use while driving or operating a moving vehicle.

Welcome to week 5 of Autogenic Training. This is Dr. Juna Bobby MD, and as you know, we add just one small change each part. So as always, please find a comfortable and safe spot spot where you can be undisturbed for the next 9 and a half minutes. Sit still or lie down and get comfortable. If you haven't already done so, please close your eyes. Inhaling through the nose.

Exhale.

Inhale. And on the next exhale, release the tension in your neck and shoulders. Take a few breaths to notice the slight difference in temperature of the air coming in through your nose and the air going out.

Mm-hmm.

Now focus on the top of your head. Just relax any tension there. And now your forehead, between your eyebrows, your eyelids, your eyelashes, temples, jaw, cheek, lips. And now the back of your head, coming down the back of your neck, down to your shoulders. And on your next exhale, whenever that is, release your neck and shoulders. And now repeat after me 4 times, silently to yourself. My arms are heavy and warm. My legs are heavy and warm. My arms and legs are heavy and warm. I feel calm. My heart feels calm and regular. My breathing breathes me. My stomach is soft and warm. This concludes Part 5. You may sit with the music and relax for a few more minutes, or you may choose to end the practice here by taking a few deep breaths and stretching. You can start to move your fingers and toes. Let's take a deep breath in and stretch, bringing your arms overhead. And letting them float down to your side. Take a few refreshing breaths here.

Inhale.

And exhale.

Shh.

As you slowly come back to the room, may you have a wonderful day.