Juna Bobby MD, EdMFounder, MindBodySpace LLC · RELAX TO SOAR™️ Method Workshops • Mindbodyspace Podcast • NYU SOM M.D. • Harvard Ed.M. • Juilliard Resilience Faculty

Part 2 of 6: Stress Relief Down to the Cellular Level: Relax Your Muscles

21 Jun 2020 · 11 min

Open source

MindBodySpace

21 Jun 2020 · 11 min

0:00

In this seven‑minute guided autogenic training session, the narrator introduces the second phase of a six‑week relaxation program, shifting the focus from heaviness to a feeling of warmth in the limbs. After a brief safety disclaimer urging listeners to consult a physician and noting that the technique complements—not replaces—medical care, the guide instructs participants to find a comfortable, still position, close their eyes, and observe their breath, emphasizing a longer exhalation through pursed lips. Listeners are encouraged to acknowledge wandering thoughts without judgment. The core of the exercise consists of repeated warmth affirmations spoken by a second voice (e.g., “My right arm is warm”), intended to evoke a physiological sensation of warmth throughout the body. The session concludes with gentle deep breaths, movement of fingers and toes, and a reminder to practice this part daily for at least seven days, using the recording until the script can be memorized, ultimately completing a six‑week program that research links to reduced stress‑related conditions such as tension headaches and muscle pain.

Chapters

Welcome to your daily dose of the relaxation response, the complete opposite of your stress response. Welcome to part 2 of your autogenic training exercise. Last week we focused on the feeling of heaviness. This week we'll focus on the the feeling of warmth. Again, as with any other meditation or relaxation exercise, please check with your physician if you have any contraindications. This is a powerful relaxation technique, and with an open mind and diligent practice, you'll be able to bring on the relaxation response anytime, anywhere. By the end of the 6 weeks, you will have memorized the entire script. Studies show that Autogenic Training, or AT, for many conditions that are exacerbated by stress, including tension headaches, muscle pain, to name just a few. As with any other complementary techniques, This is not a substitute for proper medical care. Now find a comfortable, safe place where you can be still for the next 7 minutes. So please sit or lie down and get comfortable with your neck and shoulders as relaxed as they can be. Close your eyes if you haven't already done so. Start to notice the rise and fall of each breath. On the next breath, exhale through pursed lips. And you'll find that you can make the out-breath last longer than the in-breath. To— continue to notice for the next few breaths. The cycle of rising and falling. Exhaling through pursed lips. If you notice thoughts coming and going throughout this practice, just say, "Oh well," and without judgment, come right back to repeating the phrase silently to yourself. You might find a slight pause before the next statement, or not, depending on your pace.
My right arm is warm. My left arm is warm. Both of my arms are warm. My right leg is warm. My left leg is warm. Both of my legs are warm. My arms and my legs. Are warm.
Now take a few deep breaths. Gently move your fingers and toes, stretch whatever you need to stretch, slowly coming back to the room. This was Part 2 of your autogenic training. Please practice Part 2 for 7 days, at least once once a day. You can use this recording until you can memorize it on your own. Please feel free to conclude your practice at this moment, or you can stay on and enjoy the relaxing music for a few more minutes of gentle reflection.

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