Autogenic Relaxation for Sleep (Manually Relaxing You, Following Instructions) š¤ ASMR Roleplay
A clinically proven technique to help alleviate symptoms of sleep disorders, chronic pain, anxiety, and depression (to name a few conditions) is Autogenic Training or Autogenic Relaxation. For more info on the claims and studies conducted, I linked down below some studies/meta-analyses from the National Library of Medicine, ResearchGate, and SpringerLink plus the United States Veteran Affair's PDF page that also has study sources. We'll use manual relaxation techniques before running through the autogenic relaxation script 2x, once with most lines said 2x and once with each line said once.
Welcome to Your Autogenic Relaxation Session ~ 00:00 ā 01:52
Manually Relaxing Your Body ~ 01:52 ā 07:16
Guided Deep Physiological Sigh Breathing ~ 07:16 ā 11:00
Exercise Guidelines ~ 11:00 ā 12:09
Autogenic Relaxation Exercise ~ 12:09 ā 21:39
Increasing the Efficacy of the Exercise ~ 21:39 ā 23:06
2nd Run Through: Each Line is Said Only Once ~ 23:06 ā 29:31
Wrapping up the Autogenic Training ~ 29:31 - 31:03
Triggers include: soft speaking, whispering, explaining, guided relaxation, fabric sounds, crinkly cling wrap sounds, face touching, guided deep breathing, body scanning, autogenic relaxation/hypnosis, and affirmations.
Attributions & Resources:
University of Melbourne's 'Autogenic training exercise': https://services.unimelb.edu.au/counsel/resources/guided-exercises/autogenic-training
VA.gov's 'Autogenic-Training.pdf' https://www.va.gov/WHOLEHEALTHLIBRARY/docs/Autogenic-Training.pdf
National Library of Medicine Studies:
'Autogenic Training in Mental Disorders: What Can We Expect?' https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10001593/
'Autogenic Training for Reducing Chronic Pain: a Systematic Review and Meta-analysis of Randomized Controlled Trials' https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8548271/
Research Gate 'EFFECTIVENESS OF AUTOGENIC TRAINING ON REDUCING ANXIETY DISORDERS: A COMPREHENSIVE REVIEW AND META-ANALYSIS' https://www.researchgate.net/publication/374194371_EFFECTIVENESS_OF_AUTOGENIC_TRAINING_ON_REDUCING_ANXIETY_DISORDERS_A_COMPREHENSIVE_REVIEW_AND_META-ANALYSIS
SpringerLink 'Autogenic Training: A Meta-Analysis of Clinical Outcome Studies' https://link.springer.com/article/10.1023/A:1014576505223
Hope y'all enjoy, have a whale of a day! :)
xx Calliope
ā„ What Is ASMR? From Oxford Languages: "a feeling of well-being combined with a tingling sensation in the scalp and down the back of the neck, as experienced by some people in response to a specific gentle stimulus, often a particular sound. 'ASMR is triggered by things like whispering voices, paper tearing, and scalp massage.'"
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