Autogenics is a method type of bio-feedback meditation that will help you relax and regulate your body. You can use each theme separately or together as one longer meditation. Once you have mastered how to regulate with the six themes, then you can apply the themes for specific conditions or needs. 

Contraindicated for mental disorders. Also have doctor supervision for medical diseases involving heart & blood sugar regulation.

Preparation: Keep external stimuli to minimum, get into a comfortable well supported position, take some deep breaths, keep a light eye focus or close your eyes.

1. Normalize Body - six themes

a. Fill your body with Heaviness- progressively scan body and fill each part with heaviness, repeat mantra “my… is heavy” as you go along, e.g. “my right leg is heavy…”. Repeat mantra often. Go slowly passively focusing on each part until it feels heavy and relaxed before moving on. 

If mind wanders- notice without judgment and return to your mantra. You may experience autogenic discharge (change in temp & weight, electricity, nausea, emotional spikes, pain, stiffness, illusions). These are transitory and will pass with practice. Once you feel relaxed move on the next theme or end your session by saying “When I open my eyes I will feel refreshed and alert.” Flex and stretch. Make sure you are alert before returning to normal activities.

b. Fill your body with Warmth- progressively scan body and fill each part with warmth, repeat the mantra “my…is warm” as you go along. Repeat mantra often. Go slowly passively focusing on each part until it feels warm and relaxed.

c. Normalize cardiac activity with the mantra “my heartbeat is calm and regular”. Feel your heartbeat steady and calm with a healthy resting beat. If it feels fast and furious, take a couple of soothing breaths and focus on calm and steady until your heart rate decreases to a calm beat. Repeat the mantra, “my heartbeat is calm and regular”.

d. Regulate respiratory system with the mantra “I breathe”. Passively notice your breathing rate. Try for a regular relaxed inhale and exhale. You are not deep breathing or trying to manipulate your breath. Let it be natural and filling. Say the mantra, “I breathe” and let the air flow in and out of your lungs, and circulate around your body making you relaxed and healthy.

e. Warm your abdomen with the mantra “my belly is warm”. Relax all the muscles in your core. Relax all your organs. Let them be calm and smooth. Digestion is flowing. The organs are moving with their own motility, ebbing and flowing from midline. They are gliding past each other as you breathe. Imagine the muscles and viscera are warm. Repeat the mantra, “my belly is warm,” as you fill your abdomen with warmth.

f. Reduce blood flow to head with the mantra “my forehead is cool”. Imagine the blood draining from your face and head leaving it cool and refreshed. Imagine the blood going into your limbs and core giving them warmth.