We bring the four exercises on the arms and legs together into a single mantra. Having mastered bringing on each sensation in the limbs individually, as practised in Exercises 1 through to 4, the four key words—Heavy, Warm, Clear, Light—have now each accumulated an automatic power of association to their respective bodily sensations.
The next step is to bring the four key words together into a combined mantra. This single combined mantra carries the felt-sense of the body through the sequence of sensations which clear it of tension and disturbance.
The combined mantra is practised first on the limbs, reciting each mantra slowly so that each of the four shifts of the felt-sense is registered in turn as a cyclical sequence of change:
As proficiency develops with practice the speed of inner recitation can gradually be increased. And over time a single mantra evolves:
Then begin applying it to the body core where there is much more of a visceral emotional dimension to the body-feeling:
As well as using these mantras in sequence during sessions of formal practice of autogenics, use the relevant ones individually for clearing experienced knots of emotional tension felt in the body core upon awakening from disturbing dreams at night.
You may wish to synchronise the autogenic mantra with your breathing rhythm, breathing through each part of the body in turn, letting go on the out-breath:
When using REM Autogenics as an induction for visioning work with the Strobonaut app, the relaxation and visioning mantras can be integrated together, for example:
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