Relaxation Techniques

Imagery

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Some autogenic trainings use relaxation imagery to extend the sense of relaxation to cognition.

We have to imagine a relaxing scene and devote ourselves into it. This is called 'imagery'.

The steps of imagery are as follows:

1.	Now think of a relaxing scene. Imagine yourself there. See this scene clearly. Experience it. Be one with it. Hear the sounds. See the colors. This scene relaxes you. You are calm. You are quiet. You are at peace. Your mind is quiet.
2.	Your whole body is quiet, heavy, warm, and relaxed. Your thoughts are of your quiet, heavy, warm body and of your senses. Tell yourself you feel quiet, you feel relaxed, you feel calm.
3.	Now prepare to leave the scene. Count backward from five. With each number you will be more alert. With each number you will be closer to opening your eyes. (5) You are leaving your scene. You wave goodbye. (4) You are back in this room. You are seated (or reclined). You know where you are. (3) Prepare to open your eyes. Think of what you will see when you open your eyes. (2) Open your eyes. Focus upon one object in the room. Take a deep breath. (1) Focus on objects in the room. Take several deep breaths.
4.	When you feel ready, stretch your arms and legs. Now stand and stretch. Take several more deep breaths.
5.	Now proceed with your regular activities knowing that you are refreshed and revitalized.