As a curriculum designer at IONS, I have learned how powerful experiential practices are to support people in tapping into noetic information and energy (also referred to as the interconnected whole, the unified field, the interconnected whole, higher consciousness, “the Noetic,” etc). So, I want to share my own experience with a mind-body practice that changed my life in a very dramatic and positive way and allowed me to connect more deeply to noetic information and energy. I’ve included a recording below so you too can experience this practice — I hope you’ll find it useful!
In my twenties, I experienced a tremendous amount of anxiety, almost to a debilitating point. I did all the things I could think of to reduce my anxiety, like running daily, eating certain foods and taking supplements to support my mood, but it was actually a simple form of meditation that changed it all for me. I went to a class in which the teacher guided us through a process called Autogenic Training in which you direct/request that each part of our body relax. We started at our feet, repeating phrases such as “my feet are heavy and warm,” silently to ourselves and moved our attention up our bodies, repeating those phrases with each body part until we reached the top of our heads. It was the first time I had felt that kind of deep peace in my body and that, in itself, was transformative.
Autogenic Training is a relaxation technique that was first introduced by a German psychiatrist named Johannes Heinrich Schultz in the 1930s. He discovered that during hypnosis, people entered a relaxed state in which they experienced feelings of heaviness and warmth and he sought to recreate that state in people to reduce tension and anxiety. Autogenic Training works through a series of self-statements about heaviness, warmth, and calm relaxation in different parts of the body. Through this process, the autonomic nervous system switches on the “Relaxation Response.”
I began practicing Autogenic Training daily and while it consistently relaxed my body at a deep level, I still felt that something was missing; my mind was still full of thoughts, sometimes racing, preparing for the day, thinking about the past and the future and often still anxious. So, I decided to incorporate my mind into this process and I began to ask my mind to be calm and relaxed, the same way I had with my body, and that created a huge shift in my life. Once my rational mind began to quiet down, I suddenly began to feel a sense of oneness, not only between my mind and my body, but also with the world around me. I felt a calm, spacious openness and the capacity to connect with and receive information and energy that was more expansive than what I had ever experienced through my rational mind.
The more I practiced my version of this mind-body technique, the more I realized I was able to tap into my own intuition and allow myself to connect with higher consciousness or the interconnected whole. This practice actually inspired me to take a Mind-Body Medicine facilitator training and then become a professor, teaching Mind-Body techniques like this one to health educators. Now, 20 years later, I still use this same, simple practice regularly when I need to calm my body and my mind, and when I want to be more open to noetic information and energy — and it works for me, every time. So, I would like to share my adapted version of the Autogenic Training practice with you in the (11 min) audio below.
Before you start:
- Find a quiet, comfortable place, free of distractions, to lie down or recline
- If you feel cold, grab a blanket or put on a sweater or socks so that you feel comfortable and cozy
And then press play!
We’d love to hear from you about what you found helpful in this in relaxation meditation or anything you’d like to share about your experience. Leave a comment below to connect with us about your experience!
Nina, I love listening to your voice, letting my mind and body rest from a long, sometimes hectic day. I especially enjoy your choice of words involving heavy warmth, working from my feet to the top of my head. The result, leading to total relaxation, remains as I slip beneath the covers, barely remembering upon waking, the pleasure of my pillow. I can only hope for others to experience a day-ending, Noetic-Nina-Night.
Thank you…zzzzz
Oh, I am so happy to hear that, Alan! And I absolutely love the “Noetic-Nina-Night.” I hope you continue to enjoy it.
As a long time meditator I found this method succinct, clear, and very practical. One that enables a ‘new to mindfulness’ to readily participate. Thank you Nina.
Thank you so much for that perspective, Phillip! It’s always nice to hear how these practices land with long-time meditators.
I really enjoyed this meditation. it is short and simple. As the Buddha said: there are 86,000 gateways. This is one of them. Easy and practical to do anytime. Thank you for sharing.
Thank you so much for that feedback, Claudia! I have always loved that saying from the Buddha as well.
Really wonderful, relaxing, consciousness raising exercise….I will use it again.
Thanks for all you do….
Namaste’
lolly odea
I am so glad you enjoyed it, Lolly, and that you will continue to use it!
I read the article and it reminded me of a headache study I participated in years ago for my migraines. We were given guided meditation like this to relax body parts to “feel” everything within ourselves. I did it this morning before work to help with mental stress.I used an 8 lb weighted blanket and laid flat. What a great way to start the day! It helped eased tensions I didn’t know I had, especially my shoulders and neck. It also was helpful in keep my mind clear of spiraling thoughts (problem I have with meditation) with intentional focus on relaxing. Thank you for sharing this.
I love this feedback and what a great idea to incorporate a weighted blanket! Thank you so much for sharing your experience.
Hi Nina, I took the liberty of taking your audio, polish it and add a meditation drone underneath it! I would love for you to listen, where can I send it to you?
Thank you so much, Ricardo! I will email you my contact info.
Very relaxing, practical and straightforward and I feel including the mind aspect adds another level to the process.
This is wonderful feedback, Cedric! Thank you so much for letting us know.
Hi Nina, I really enjoyed your guided meditation. Very simple, relaxing and easy to remember.
Will certainly try this again as a way to connect with higher consciousness, to settle into meditation or just drift into sleep.
Thanks for sharing with us.
Thank you so much, Brittany! I am so glad that you enjoyed it… and it really is a fantastic way to fall asleep. I do that often. Enjoy!
I really appreciated the meditations focused on being heavy and warm. This put my body and is an allowed me to completely relax. I felt the creative flow going in and out of my body once my mind relaxed. I felt a sense of peace when I opened my eyes at the end. Thank you
Wonderful! I am so glad to hear that Lisa and appreciate you taking the time to let us know about your experience.
At the end of the session when we were asked to come back and wiggle our toes and hands and ready to open our eyes my hands arms were this tingly where numbness feeling Like if it was the 1st time I was feeling them really crazy. Thank you
Hi Arthur, that can often happen! It’s almost that when we get into that relaxed kind of state, it wakes our body up and sensations and other feelings can come through. Sometimes those even give us information about ourselves or things we have questions about! Glad you enjoyed it. – Nina