Autogenic Training
Autogenic Training has been developed by Dr. Schultz who published the first book on the subject in 1932. Dr. Schultz recognized that during hypnosis the subject experiences various feelings such as warmth and heaviness. He went on to teach practices to self induce these feelings and, consequently, hypnotic states. From this self induction practice comes the name, Autogenic Training. Auto-genic means self created.
In its practical application, Autogenic Training is a system of very specific auto suggestive formulas that have the purpose to relieve tensions, for stress management, and to alleviate psychosomatic disturbances, including many cases of insomnia, overweight, inability to concentrate, high blood pressure, constipation, skin problems, etc. Some people use Autogenic Training as an aid to meditation, concentration, and to keep their focus.
You can also use Autogenic Training to create a receptive basis for very specific formulaized resolutions. These resolutions can be a decisive help in solving many of your challenges and in assisting you in many of your endeavors.
The practice of Autogenic Training causes a state of relaxation so deep that fifteen minutes of training can make up for a sleepless night.
Autogenic Training has been used successfully in Europe by millions of people in every walk of life for more than half a century. In Europe, Autogenic Training is taught mostly in doctors' offices, in hospitals, and in universities.
One of the great advantages of Autogenic Training is that almost anybody can learn it, except very young children, by just reading a how-to guide book as this one. It may be better, however, to practice with a group.
More important, Autogenic Training can be mastered in a relatively short period of time. Most people become proficient in it in a matter of a few weeks by practicing two or three times daily for five to ten minutes.
To practice Autogenic Training you need no physical exertion. It is self-generated in your mind.
Methods related to Autogenic Training are Coueism ("day by day I am better and better"), progressive relaxation, Zen, and Yoga. Autogenic Training has more in common with the practices of yoga than with progressive relaxation.
Dr. Schultz developed Autogenic Training in the first quarter of this century. He was drawing mainly from hypnosis and yoga. His first book, "Autogenic Training, Concentrative Self Relaxation," appeared first in 1932.
The basic practice of Autogenic Training consists of seven formulas that you repeat in a specific pattern:
I am completely calm (once)
My right arm is heavy (six times)
I am completely calm (once)
My right arm is warm (six times)
I am completely calm (once)
My heart beats calmly and regularly (six times)
I am completely calm (once)
My breathing is calm and regular ... it breathes me (six times)
I am completely calm (once)
My abdomen is flowingly warm (six times)
I am completely calm (once)
My forehead is pleasantly cool (six times)
I am completely calm (once)
