Autogenic Relaxation

Counting backward from 10 to 1. 

Phase 1: Heaviness

-My arms and hands feel heavy.

-My legs and feet feel heavy.

-My arms and legs feel heavy.

Phase 2: Warmth

-My arms and hands feel warm.

-My legs and feet feel warm.

-My arms and legs feel warm.

Phase 3: Heart

-My heart is calm and relaxed.

-My heart beat is slow and relaxed.

Phase 4: Breathing

-My breathing is slow and relaxed.

-My breathing is calm and comfortable.

Phase 5: Solar Plexus

-My forehead is cool.

-My forehead is calm and relaxed.

-My entire body is calm and relaxed.

(From IYT Yoga Manual)