WEEK 3 – JOURNAL 2

Week 3 – Journal

The week was highly informative on relaxation techniques. Autogenic training was
one of the techniques explored in the week’s readings. In previous classes, I had explored
meditation, but I had not explored autogenic training. The book defines autogenic training as
a relaxation technique that involves the use of imagination (Greenberg, 2021). One imagines
their limbs to be heavy, warm, and tingling. To undertake the exercise, I had my husband take
care of the kids. In many instances, children always interfere with many activities that I
undertake. I am forced to lock my bedroom door and instruct the older ones to allow me to
complete certain activities such as studying. I locked my bedroom door and put on my noise
cancellation headphones. I lay on my back and put my feet slightly apart. I ensured that my
toes were pointing away from my body. I cushioned my body and ensured that I placed my
hands alongside my body. I had to put all my electronic gadgets away, including my phone
and my computer. However, I carried with me a notebook that contained important
instructions on how to undertake the exercise. I took a few slow breaths and whispered to
myself that I am completely calm. I then shifted focus on my sensations. I focused on my
arms and whispered to myself that my left arm and the right arm are heavy. I then focused on
my legs and repeated the procedure.
The next step was to focus on warmth. I focused on my hands and then my legs. I
repeated, my right hand is warm, my left hand is warm, both my hands are warm. I proceeded
to focus on my legs and repeated the procedure. I then focused on my heart, respiration, and
abdomen. The experience was liberating. I could feel senses in my body that I was not aware
of. I felt relaxed and thought to myself that I would have to ensure that I practice autogenic
training more often. I could feel my heartbeat and be able to breathe slowly while feeling
every breath. I believe that with time I will get better and better and will achieve deeper

WEEK 3 – JOURNAL 3
relaxation with practice. I was feeling a little tired since I had just arrived home, but the
exercise helped me relax and do away with the day’s stressors. The thoughts that recurred
during my training process were nature and a serene environment.
Assessment of Lab Results

1 = very untrue

2 = somewhat untrue

3 = not sure

4 = somewhat true

5 = very true

5  1. It felt good.

5  2. It was easy to fit into my schedule.

5  3. It made me feel relaxed.

3  4. I handled my daily chores better than I usually do.

4  5. It was an easy technique to learn.

5  6. I was able to close out my surroundings while practicing this technique.

4  7. I did not feel tired after practicing this relaxation technique.

3  8. My fingers and toes felt warmer directly after trying this relaxation
technique.

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5  9. Any stress symptoms I had (headache, tense muscles, anxiety) before doing
this relaxation technique disappeared by the time I was done.

___4    10. Each time I concluded this technique, my pulse rate was much lower than
when I began.

My total score was 39.

Difficulties Experienced

I did not experience a lot of difficulties but relaxing at home is always a challenge. At
some point, I heard a knock on the door, and this disrupted the process of achieving total
relaxation. I feel that I will achieve better results with time.

References

Greenberg, J. S. (2021). Comprehensive stress management (15th ed.). McGraw Hill.