In this episode of the RxChill Pill Get Resilient podcast, Dr. Juna Bobby MD leads a guided autogenic meditation designed for week three of a six‑week program. After brief safety and usage disclosures, she reminds listeners of the progression from week one (heaviness) and week two (warmth) to the current focus on cultivating a calm, regular heartbeat alongside continued heaviness and warmth in the limbs. The session guides participants through a comfortable posture, paced breathing with pursed‑lip exhalations, a full‑body tension release scan, and a series of six autogenic phrases repeated silently four times each. Listeners are instructed to acknowledge wandering thoughts without judgment, conclude with gentle movement, and optionally linger in silent reflection. The overall aim is to activate the parasympathetic nervous system, counteracting stress responses, and to provide a daily practice that can be memorized and performed without the recording.
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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 your daily dose of the relaxation response, the complete opposite of the stress response. And this is your week 3 of autogenic training. If you're here, you've done week 1 and 2, 7 days each, and you probably have memorized the script. That's the point. Each week we just build upon what we did last week and we add on a new concept. First week we focused on feeling heaviness in our limbs. The second week we focused on generating a feeling of warmth in our limbs. This week, the third week, we're gonna focus on a calm heart. Heaviness and warmth in our limbs and a feeling of pleasant, calm, regular heartbeat are all part of eliciting the parasympathetic nervous system, which is the opposite of the sympathetic nervous system, our stress response. Now please find a comfortable position, either lying down or sitting still. Close your eyes if you can. We'll take a few minutes to relax our body and our mind by connecting to our breath, and then we'll continue with 6 phrases which you'll repeat to yourself 4 times slowly and and silently, with a relaxed and open state of mind, and at a relaxed pace. It'll be about 8 seconds before the next statement. If your mind wanders, which it may, just say, "Oh well," without judgment, and gently bring it back. To our exercise. Practice this at least once a day with the recording, or once you memorize it, you can do it on your own. This third week, we focus on a calm heart. So let's start with a few relaxing breaths, and on the exhale, do it through pursed lips or through your nose to slow down the exhale. Inhale deeply and exhale slowly through pursed lips and let it all out. Take another inhale, and on this exhale, release all of your muscles from your face, down your neck, neck and shoulders. And on the next breath, at your own pace, scan your body from head to toe and release any muscle tension that you can feel, especially focusing on the area around your neck. And shoulders, just letting it all release from head down to your toes. Now just let yourself breathe naturally through your nose, and without any effort, just begin to notice the slight pause at the end of the inhale and a slight pause at the end of the exhale. As we breathe, there's a natural pause between inhale and exhale. And now just silently to yourself, repeat each phrase 4 times in a relaxed and gentle way. 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 warm and pleasant. My heartbeat is calm and regular. Now take a deep breath in. And exhale, start to wiggle your fingers and toes. Just check in with yourself to notice how you feel after this practice. And at this point, you can take a gentle stretch. Stretch your arms and legs and feet, your neck and shoulders, and start to come back to the room. You can end your practice or listen to the relaxing music for just another minute. Of silent reflection.
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