Instructions
Autogenic training must be performed once or twice a day for several months in order to make progress. It consists of two stages: Lower level and Upper level. Beginners start with the lower level, which consists of seven formulas.
However, not all seven formulas are used directly. They begin with the first formula, which is pronounced and internalized several times. If this formula is learned, a better body feeling and a better perception will result.
Only then is the next formula included in the autogenic training. This process takes several months, so you should have patience. When you have internalized all seven formulas, you can start with the upper level.
The upper stage has the goal of personality development. Individual formulas are worked out for this purpose in order to achieve personal goals. These are then internalized again as in the Lower School and taken up into the subconscious.
Autogenic training requires calm and concentration. It is best to be in a quiet room in a comfortable body position. You can lie on your back or do the exercises in a sitting position.
Once you have found a comfortable position, you can close your eyes. First, a formula is used to spread calm in the body. Once the state of rest is reached, a formula for heaviness follows.
Then you turn to the feeling of warmth and then to breathing and the heart. Next follows the solar plexus and finally the forehead coolness.At the end of the autogenic training the so-called withdrawal takes place, which is always carried out when one wants to leave the state of relaxation. The withdrawal is not carried out when the autogenic training is carried out to fall asleep.
In this case one remains in a state of deep relaxation. During withdrawal, you clench your hands into fists, tense your arms, take a deep breath and open your eyes. This is done with the formula: “Arms very tight – take a deep breath – open your eyes again “The following seven formulas are worked out one after the other.
Each formula is pronounced and visualized internally five times. As soon as you have reached a state of rest and feel ready for the next formula, turn to it. Allow yourself as much time as necessary.
Once all seven formulas have been internalized, repeat the process once again. 1. rest exercise to relax, calm down and initiate concentration “I am calm and relaxed through and through. “2. heavy exercise to relax the arms and legs “My legs are getting heavier and heavier.
“3rd heat exercise to stimulate circulation “My arms are getting pleasantly warm. “4. breathing exercise to deepen and perceive my breathing “My breath flows deeply and evenly” 5. heart exercise to perceive my own heartbeat “My heart beats noticeably strongly and regularly. “6th solar plexus exercise to concentrate on the middle of the body “My solar plexus flows through my body warm inside me.
“7th Forehead exercise to improve concentration “My forehead becomes pleasantly cool. “8th withdrawal “Arms tight – take a deep breath – open your eyes again “In the upper stage, formulas are used to change behaviour. These are only carried out once you have mastered the Lower Level.
They can be as follows: “I enjoy movement. “”I am calm and relaxed. “”Smoking is not important to me.
I am strong and can manage without. “”I am free from all fears. “My eyelids are very heavy. “”I am absolutely sure. “
