Learn About Autogenic Training
Wednesday, October 8th, 2008
Autogenic training is a self-help method that helps promote relaxation and is also called “toga of the West”. The technique was first developed in 1915 by a German neurologist named Johannes Schultz. The method is better known in Europe but is becoming more and more popular in the United States.
The technique involved repeating a series of phrases that induce a state of meditation and then into a complete state of relaxation there after. It is usually carried out daily for about eight to ten weeks. It helps many in overcoming sleep troubles and can also help restore mental equilibrium as well.
This process is developed mainly because stress can take a toll on the immune systems in ones body and autogenic training can help restore and even strengthen the immune function to normal. This can help prevent illness and also help ward off disease in the long run.
Here is how to practice autogenic training for yourself:
Sit in a chair without arms and relax completely, so not sit up straight if that is not your normal relaxed position. Put essential relaxation oils into a steamer or oil burner. To find out what relaxation oils need to be used, click here.
Next repeat the following phrases in order from number 1 to number 6 for 15 minutes a day, for 3 times a day. Do this for a month and notice the changes within yourself. Be sure and practice this in a very quiet and calm setting, with no noise in the background and also in an area where you won’t be disturbed.
#1: My body is very heavy (This promotes muscle relaxation)
#2: I am very warm (This promotes blood vessels and enhances circulation)
#3: My heartbeat is very calm and is regular (This promotes your pulse regulation)
#4: My breathing is calm and regular (This promotes the relaxation in your lungs)
#5: My abdomen is warm and relaxed (This promotes your stomach and abdominal wall to relax)
#6: My forehead is cool and clear (This promotes the relief of tension in your head)
To end the session, bring your arms up with your fist closed but not tight and lean up in the chair to a straight backed position.
If you have depression or another psychological disorder, please consult a doctor before doing any type of autogenic training. To read more about Autogenic Training please visit the following links.
