Autogenic training is a relaxation method based on mental exercises and requires a lot of concentration. These mental exercises consist of so-called formulas. These are sentences that are recited over and over again during autogenic training.
They are intended to induce a deep and conscious state of rest, which has long-term positive effects on the psyche. In autogenic training, psyche and body function are interrelated. Thus physical complaints can also be influenced by relaxation techniques.
Prof. J. H. Schulz developed autogenic training in the 1920s. As a psychotherapist, he noticed that patients could produce feelings of warmth or calm on their own during his hypnosis treatment. He translated this realization into a concept that enabled people to relax independently without the help of a therapist.
Autogenic training helps to achieve desired behavioral changes, lets people let go internally under self-control and promotes concentration and memory. Autogenic training has only positive effects and can therefore be done by anyone interested. Autogenic training can be particularly useful for people who are exposed to mental and physical stress.
First and foremost, autogenic training influences our mental state. Therefore, autogenic training is also very helpful in cases of stress and depression. In addition, autogenic training corrects undesirable behavior.
Through long-term and regular practice, you can, for example, give up smoking or other habits. Nervousness, sleep disorders and anxiety factors can also be reached and treated by autogenic training. Since the psyche influences the bodily functions, autogenic training reduces vegetative disorders as well as pain and itching in skin diseases.
Autogenic training is also used for high blood pressure, organ problems, heart problems, circulatory problems and preparation for birth during pregnancy. Autogenic training uses so-called formulas to induce a deep state of relaxation. These are selected phrases that lead to different feelings and perceptions in the body.
With a lot of concentration on these sentences you can imagine them written in your mind and try to actually perceive the described feeling in your own body. Through the constant mental repetition and examination of the formulas, they are absorbed by the subconscious. Thus, our thoughts, behavior, states of tension and physical functions are positively influenced.
The following formulas are used in the Lower School: “I am calm and relaxed through and through. “My legs are getting increasingly heavy. “”My arms become pleasantly warm.
“”My breath flows deeply and evenly. “”My heart beats noticeably strong and regular. “”My solar plexus flows warmly through my body within me.
“”My forehead becomes pleasantly cool. ” In addition, the formulas can also be modified. However, you should make sure that they are formulated positively and do not contain any negative words.
