This is a basic exercise to help reduce stress and counteract the “fight or flight” response. It teaches self-regulation of the autonomic nervous system and provides symptom relief for a variety of chronic conditions.
This guided relaxation video by Yasmine Buraik is 14 minutes 1 second long and focuses on a single theme of the Autogenic muscle exercises. It uses still video of nature scenes and there is a female instructor voiceover to explain the Autogenic muscle relaxation techniques whilst nature sounds and relaxing music is played in the background.
The main theme of this relaxation video is well focused on muscle relaxation exercises, more specifically the Autogenic relaxation technique. There is also a secondary image relaxation theme based around oceans and beaches to aid relaxation.
The audio used in this Autogenic muscle exercises video contains the voice of the female instructor which has a nice tone and she speaks at a relaxed pace. In addition, there are nature sounds and relaxing music played in the background.
The descriptions and instructions given by the female instructor are clear and detailed.
There is a 2 minute introduction which prepares you to do the Autogenic techniques which involves getting into a comfortable position and doing some breathing exercises to relax.
You are then asked to use your imagination regarding the Autogenic phrases you repeat to yourself, that is, imagine they are actually happening to your body.
You are then asked to repeat first person Autogenic phrases 6 times each during an 8 minute Autogenic relaxation session:
My arms are heavy and warm. I’m at peace. (6 times)
My legs are heavy and warm. I’m at peace. (6 times)
My heart beat is calm and strong. I’m at peace. (6 times)
My abdomen radiates warmth. I am at peace. (6 times)
My forehead is cool and relaxed. I’m at peace. (6 times)
My breath is deep and even. I’m at peace. (6 times)
My body balances itself perfectly. I’m at peace. (6 times)
There is then an ending which encourages you to relax and bring yourself back to full alertness which lasts about 1 minute.
Finally, the video continues to play for another 3 minutes with the natural images, nature sounds and relaxing music with the final scene being a setting sun over the ocean.
There are a number of scenes used in this Autogenic muscle relaxation video which are a variety of oceans and beaches which are aimed at creating a relaxing visual environment for the viewer.
The scene of this Autogenic muscle relaxation techniques video show images of nature: beaches, sand, water, oceans, waves, rocks, hills, mountains, trees, skies, clouds, the sun and a sunset. The image sizes used for this image relaxation video are all one size, are displayed for a good length of time and fill the screen completely. These factors serve to aid the focusing of attention and relaxation.
to aid concentration during relaxation.
The transition types used between video slips are a kind of revealing wave travelling across the screen, which are not disruptive to relaxation.
However, I feel a simple slow cross fade would be better for relaxation.
The transition types used between video clips are simple cross fades and the transition times between images are nice and slow which help maintain a relaxed state.
This guided relaxation video with an example of Autogenics muscle relaxation techniques is excellent at explaining and facilitating a muscle exercises session. The instructions are clear and detailed and it is done at a relaxed pace. It also has an excellent simple image relaxation video aspect to it, displaying ocean and beach scenes, which is also great for relaxation.