How To Practice Autogenic Relaxation

 

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

Begin to breath deeply but naturally allowing tension to go with each exhalation. Begin to 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".

Repeat the phrases and feel the relaxation happening. Take some time repeating the 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 group 2 muscles repeat the phrases concentrating on each of the three further 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.

You can enhance this experience by using guided imagery while practicing your relaxation. In using imagery for autogenic 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.

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.

Progressive Muscle Relaxation

Relaxation Audio