Autogenic Relaxation is a technique I learnt when I was an in-patient for 6 weeks at Professor Findley's ME Unit in Romford Essex. I found it to be one of the most
powerful forms of Deep Relaxation, and when I learnt to quieten my busy, whirring, stressed out mind, it seemed to have the knock on benefit of actually freeing up precious energy for my body; so I have outlined below a basic Autogenic
exercise, maybe you could perhaps record in a very gentle, slow voice, for your loved one or print off a copy and give it to his/her Carer to read out to them. And if the patient is so severely noise sensitive that even listening causes too much pain, then scroll to Severe Noise Sensitivity section later in this post.
Autogenic
Relaxation (Patient listening to Carer version)
Lying down get as supported as you can – use pillows
under your arms/legs if you need to – then close your eyes and imagine that
your arms and legs feel heavy. Don’t try
too hard, just be aware of your arms and legs, then listen to me as I repeat
some phrases to you, and feel your arms and legs feeling relaxed and heavy as
we work through this relaxation:
My right arm is heavy, my right arm is heavy, my right arm is heavy
My left arm is heavy, my left arm is heavy, my left arm is heavy
My right leg is heavy, my right leg is heavy, my right leg is heavy
My left leg is heavy, my left leg is heavy, my left leg is heavy
My arms and legs are heavy, my arms and legs are heavy, my arms and legs
are heavy
I am relaxed and at peace (PAUSE)
My neck and shoulders are relaxed and heavy
I am relaxed and at peace (PAUSE)
Now imagine that your arms and legs feel heavy and warm; feel the warmth flowing down through your arms from your
shoulder, down your arms into your fingers and down your legs into your feet
and toes, and again listen to me as I talk you through this relaxation:
My right arm is heavy and warm, my right arm is heavy and warm, my right
arm is heavy and warm
My left arm is heavy and warm, my left arm is heavy and warm, my left
arm is heavy and warm
My right leg is heavy and warm, my right leg is heavy and warm, my right
leg is heavy and warm
My left leg is heavy and warm, my left leg is heavy and warm, my left
leg is heavy and warm
My arms and legs are heavy, my arms and legs are heavy, my arms and legs
are heavy
I am relaxed and at peace (PAUSE)
My neck and shoulders are relaxed and heavy
I am relaxed and at peace (PAUSE)
My breathing is slow relaxed and even
My heart beat is calm and regular
My stomach is calm and warm
My forehead is cool and clear
I am relaxed and at peace
Now just lay there and enjoy this feeling of complete relaxation for a
few minutes (PAUSE)
Ok, now it is time to finish, but know that when you open your eyes, you
will feel more relaxed and will carry this sense of peace with you throughout the
coming hours.
Severe Noise Sensitivity
As you can see, Autogenic
Relaxation is pretty straightforward, the main objective being to rest both the
mind and body; but if it is simply too much for the Patient to listen to this relaxation or someone reading it out to them very, very slowly due to severe Noise Sensitivity, then suggest to the Patient that they could try to just say a few of the phrases over to themselves in
their heads, to try and quieten the brain’s ‘chatter’, eg
My arms and legs are relaxed, heavy and warm (Pause)
I am relaxed and at peace (Pause)
My arms and legs are relaxed, heavy and warm (Pause)
I am relaxed and at peace (Pause)
(Repeat over and over….)
Alternatively, if they are at
the stage of the illness when their brain is just too foggy then they could try
doing something else; when I was just too ill to do a full autogenic
relaxation, I would simply lay still, close my eyes, put in my earplugs and
just say to myself over and over again a simple relaxing mantra like ‘relax’,
‘calm’, ‘heal’ or ‘peace’, in my head, which proved just as relaxing and
calming.
I would be lying down, trying
to become aware of my breathing, inhaling slowly, and exhaling slowly, on the
outward breath, I would just say to myself ‘and
Re-Lax…”, and just keep repeating for about 10 minutes, before listening to
some very soothing, gentle relaxation music for the rest of my 30minute rest
period.
Like all things learning to
relax takes practice, as the racing brain keeps wanting to break into the
Patients’ thoughts, but if they stick with it and keep trying, they will find
that it becomes easier, and easier.
Indeed, when I talk to people about Rest and Relaxation periods, I tell
them that I regard my 30-minute Rest Periods in just the same way as I would a
Prescription for a medicine, because for Severe ME Patients that is precisely
what they are, a prescription for desperately needed rest.