This warm autogenic relaxation script will guide you to imagine that each part of your body is warming and relaxing. Relax your whole body with a pleasant feeling of warmth.
To begin, find a comfortable position, either sitting or lying down.
Take a moment to settle in, just noticing how your body feels. Observe the state of your body, without trying to change anything, mentally scanning your body for areas of tension.
Take a deep breath in, and out.
Breathe in.... and out.
Continue to take slow, regular breaths. Imagine that the areas of tension in your body relax a little each time you exhale.
Now let's begin the warm autogenic relaxation process.
Starting with your feet, begin to relax your body. Notice that your feet are becoming warm and relaxed. Focus on your left foot, feeling the bottom of your left foot becoming warmer. Feel your toes warming... and the top of your foot. Your entire left foot is warm.
Notice now your right foot. Feel the sole of your right foot warming and relaxing.... the toes of your right foot are also becoming warm... and the top of your foot. Your whole right foot is warm.
A feeling of warmth and heaviness feels very pleasant. Feel the warmth in your feet increasing... continuing up to your ankles... and your lower legs.
At the same time as the warmth is growing in your feet and legs, turn your attention to your hands. Notice your right hand warming. Feel the warmth in each finger... starting at your finger tips.... the warmth spreads to your fingers and your thumb, continuing to the palm of your right hand... Feel the back of your right hand warming as well.
Notice your left hand becoming warm... from the tip of each finger and your thumb.... until your fingers and thumb are warm. Feel the warmth spread to the palm of your left hand ... and the back of your hand. Your left hand is completely warm.
Feel the warmth in your hands increasing. Your hands are very warm.... heavy.... and relaxed.
The warmth continues to your wrists... and lower arms.
This pleasant feeling of warmth continues to your elbows.... upper arms... your shoulders. Your arms and hands are very warm.... very warm and heavy.... relaxed.
Turn your attention again to your feet and legs. Notice the warmth in your feet and lower legs.... continuing to your knees.... upper legs.... hips. Your legs are warm and heavy... pleasantly relaxed.
Feel the core of your body relaxing. A feeling of warmth begins in the center of your body, near your stomach. Feel the warmth growing... to your chest.... all the way up to your neck. The front of your body, all the way from your hips to your neck, is warm, heavy, and relaxed.
Focus on the small of your back. Feel this area warming and relaxing. Allow the warmth to continue from your lower back, to your middle back, and upper back. Your back is warm.... very relaxed.
Concentrate on your neck.... feeling how warm and relaxed your neck has become.
Feel the relaxation in your entire body... a feeling of warmth and heaviness... very pleasant and relaxed.
Take a few moments now to just relax... enjoying the warm autogenic relaxation calm... peaceful.... relaxed...
Relax for a few moments longer, luxuriating in the feelings of calm and warmth.
When you are ready to finish your warm autogenic relaxation session, give yourself a few moments to wake up your body and mind. Move your fingers and toes, arms and legs. Stretch a little to wake up sleepy muscles. Take a deep, refreshing breath in... and exhale, reawakening. One more deep breath in... and out. When you have returned to your usual level of alertness, the warm autogenic relaxation session is complete. You can return to your day, feeling calm, relaxed, and refreshed.