Autogenic Training

Autogenic Relaxation

Autogenic Training is a little-known relaxation technique that’s effective for a variety of stress-related conditions. It was developed by Dr. Schultz who published the first book on the subject in 1932.

Dr. Schultz went on to teach practices to self-induce these feelings and, consequently, hypnotic states. It is from this self-induction practice the name, Autogenic Training originates; Auto-genic means self-created.

Autogenics is a relaxation technique that allows you to relax each part of your body by imagining that it is warm and heavy. It involves imagining that your limbs are warm and heavy, your heart rate is slow and steady, and your forehead is cool. This process will induce the relaxation response.

There are many scripts and variations available to you today if you search Autogenic training scripts. Here is a typical script you can follow:

  • Sit or lie down in a comfortable position.
  • Uncross your legs and relax your arms.
  • Take a few slow, deep breaths
  • Then say to yourself the following statements slowly visualizing each sensation as you continue and repeat each 3 to 6 times.
  1. My arms are heavy. My left arm is heavy. My right arm is heavy. Both of my arms are heavy.
  2. My legs are heavy. My left leg is heavy. My right arm is heavy. Both of my arms are heavy.
  3. My arms are warm. My left arm is warm. My right arm is warm. Both of my arms are warm.
  4. My legs are warm. My left leg is warm. My right arm is warm. Both of my arms are warm.
  5. My heartbeat is calm and regular.
  6. My breathing is calm and regular.
  7. My abdomen is warm.
  8. My forehead is cool.

When you are done, take a few deep breaths and slowly open your eyes
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