Autogenic Relaxation Exercise

An Autogenic Relaxation Exercise adapted from patient handout materials from the Ohio State University Medical Center, a designated National Cancer Institute Comprehensive Cancer Center.

This Autogenic Relaxation Exercise is a beneficial way to help start the relaxation process.

Follow the directions below:

Repeat each of these phases 3 times, with a 15 second pause after each phase:

My arms and legs are heavy and warm.
My heartbeat is calm and regular.
My body breathes freely and easily.
My abdomen is warm.
My forehead is cool.
My mind is quiet and still.
I am at peace.

You can go on to customize your own version of the Autogenic Relaxation Exercise by writing out your own series of phrases, ones that resonate best with you. By generating your own phrases, you can create an exercise designed to work specifically for you.

Source: Autogenic Relaxation Exercise. Ohio State University Medical Center, a designated National Cancer Institute Comprehensive Cancer Center.

Image: bjearwicke. Toes in the Grass. Royalty Free Use.