How To Practice Autogenic Relaxation

If tensing your muscles as in the progressive muscle relaxation technique aggravates your pain you may prefer this relaxation technique. It is called autogenic relaxation. Lie down, or sit in a comfortable chair which supports your head. You will concentrate on the same major muscle groups as with Progressive Muscle Relaxation. These groups are:

1. Hands and arms
2. Shoulders, neck, head and face.
3. Chest, abdomen, lumber region
4. Feet, calves, thighs, buttocks

Begin to breath deeply but naturally releasing muscle tension with each breath out. Now starting with your right hand say to yourself:

"My right hand is heavy; my right hand is relaxed and heavy and warm; my right hand is completely limp and relaxed". Allow this to happen.

Repeat as the relaxation fills your hand. When you have felt the relaxation in your right hand move on to your arm and repeat the relaxation process with your arm. Take some time with this, repeating the relaxation phrases three or four times before moving on to your left hand and arm.

You may wish to practice this for a few days before going on to the next muscle group.

When you feel ready to move to the second group of muscles. Repeat the relaxation process with your right shoulder, then your left shoulder. Continue to your neck, head and your face.

Concentrating on each of the muscle groups in turn. Don't rush it, relax into it without any force of will, just let it happen. Allow your mind to be still without effort. Check that the muscle groups you relaxed first are still relaxed.

You can enhance this experience by using guided imagery while practicing your relaxation. In using imagery for autogenic relaxation training you choose an image representing relaxation and then you visualize it.

For example imagine that each muscle group is being warmed. You might visualize the sun shining down on it or a warm blanket covering and heating the area you are working on, or perhaps you see warm water flowing over the body part. Choose whatever image feels the most relaxing to you.

It can also help to repeat peaceful phrases to yourself such as "I feel quiet and relaxed" or "My mind is still and my body at peace." Like Progressive Muscular Relaxation (PMR) autogenic relaxation is a very helpful way of getting off to sleep, if that is a problem for you. 

 Relaxation Therapy Resources

Progressive Relaxation & Autogenic Relaxation CD by Carolyn McManus PT MA MS  Description: The ability to relax your body and calm you mind is necessary for health and well-being. This recording helps you discover your capacities for relaxation and inner calm. Autogenic Training promotes states of deep relaxation through the mental repetition of key phrases. "My right arm feels heavy and warm" is an example of an autogenic phrase. This recording guides you to repeat several autogenic phrases to achieve relaxation and inner calm. It concludes with awareness of your entire body resting in a state of relaxation. A Customer Review "This CD provides a wonderful way to relax. Ms. McManus has a beautiful, calming voice and the harp music is a wonderful addition. I especially like the second track: autogenic training. I am a long-time meditator and find autogenic training to be a welcome addition to my practice. I would recommend this CD to anyone who would like a pleasant, easy way to handle stress."   Amazon.com: Progressive Relaxation & Autogenic Relaxation CD by Carolyn McManus PT MA MS

Learn about progressive muscle relaxation which is another great technique for pain relief