posted Thu, 10/09/2008 - 16:50

Autogenic training was created and introduced by the German psychotherapist Johannes H. Schultz in 1932, and since then has been of great help to many. It can be considered as most powerful tool on the way to master any type of meditation. Autogenic training relieves tension and eliminates fear.

The first two exercises are enough to do for this purpose. People who need too fall asleep easier have to do these exercises without coming out of the relaxation phase, which, in this case, comes over into the sleep. This practice helps not only to get rid of your worries but also use your intellectual abilities better because of improved concentration. If we need to wake up at a certain moment or in respond to a certain signal, we can program ourselves for it with the help of autogenic training. For short rest we can practice relaxation for 5-15 minutes with consequently programmed feeling of vivacity. The classical version of autogenic training is as follows: 1. Exercise to arouse the sensation of heaviness. In your mind, keep saying the phrase: "My right/left arm is heavy". After 5-6 repetitions say once:" I'm totally calm". In the course of training, the sensation of heaviness is to be caused in both arms, in arms and legs at the same time, in the entire body. When the sensation comes easily and distinctly, the exercise is considered as mastered. 2. Exercise to arouse the sensation of warmth. Preliminary, you should excite the sensation of heaviness. Then, repeat 5-6 times: "My right/left arm is warm" and once "I'm totally calm". The sensation of warmth is to be caused in both arms, in arms and legs at the same time, in the entire body. You can say that you have mastered the exercise when the feeling of warmth comes easily and distinctly. 3. Exercise to regulate heart rate. First, the sensations of heaviness and warmth are to be caused. Then, start repeating 5-6 times the phrase: "My heart is beating evenly" and once "I'm totally calm". The exercise is considered as mastered when you can change your heart rate at any time you want. 4. Exercise to regulate your breathing. First, you cause sensations of heaviness, warmth, make your heart beat evenly. Then, repeat 5-6 times in your mind: "I breathe quietly" and then once "I'm totally healthy". The exercise is considered as mastered when you can feel that you breathe quietly and rhythmically in the course of training. 5. Exercise to cause the sensation of warmth in epigastric area. First, feel the sensations described in the previous four exercises. Then, repeat 5-6 times in your mind: "My solar plexus is warm, very warm (My solar plexus is irradiating warmth)". You will be feeling warmth in the area more and more distinctly; then, the exercise is mastered. 6. Exercise to cause the sensation of coolness in the forehead. First, do all five exercises described above. Then, keep saying: "My forehead is cool". You should concentrate on arousing the distinct sensation of coolness in your forehead. Key phrases to use during the practice when the exercises have been mastered:

1. Relaxation, or relaxed
2. Heaviness, or heavy
3. Warmth, or warm
4. Heart rate and breathing are even
5. Solar plexus is warm
6. 6. Forehead is cool

Every new exercise is to be repeated 3 times daily for about a week and only after the previous one has been mastered. It makes you spend 6 weeks to master all 6 exercises. Thus, the first exercise is being practiced for 6 weeks, the second one – for 5, the third one – for 4 weeks, the fourth one – for 3 weeks, the fifth one – for 2 weeks, the sixths exercise – for 1 weeks. Someone can master exercises more quickly but he has to be sure that he really feels all these sensation and not deceive himself. Some people have problems even with simple method of relaxation and then it is time to them to move to progressive relaxation.