Publication: 2022-02-28.Mo # Autogenic Training [[On Tools, Skills, and Practices...]] Type: [[⭐️ Body]]-based Use: [[🛠 Self-Soothing]] In Autogenic Training we repeat certain phrases and imagine parts of our body becoming warm and heavy -- which has been shown to be powerful in reducing anxiety and tension. ## The Practice 1. We sit or lie down comfortably, somewhere we won't be disturbed. 2. We uncross our legs and relax our arms at our sides. 3. We take several [[💨 Elongated Exhalation]]s 4. We say the following statements to ourselves slowly, repeating each statement six times silently to ourselves and taking care to visualize or imagine experiencing the sensations: - My arms are heavy. My left arm is heavy. My right arm is heavy. Both of my arms are heavy. - My legs are heavy. My left leg is heavy. My right leg is heavy. Both of my legs are heavy. - My arms are warm. My left arm is warm. My Right arm is warm. Both of my arms are warm. - My legs are warm. My left leg is warm. My right leg is warm. Both of my legs are warm. - My heartbeat is calm and regular. - My breathing is calm and regular. - My abdomen is warm and soft. - My forehead is cool. 5. When we're finished, we take a few more deep breaths and slowly open our eyes. ## Related - [[🧘 Yoga Nidra]] [^1]: