Autogenic relaxation

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:: Autogenic relaxation
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Autogenic relaxation

If the tensing in the standard methods 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:

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

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 relaxation, autogenic relaxation is a very helpful way of getting off to sleep, if that is a problem for you.

Are you still awake?

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