Autogenic training

The neurologist Johannes Heinrich Schultz was the founder of autogenic training (AT) in the thirties. This relaxation process is called a process of concentrative self-relaxation. Autogenic training is an autosuggestive method, consisting of a variety of exercises. The aim of this relaxation method is that the performer himself, without external intervention, a relaxation from the inside out. Autogenic training is usually learned within a group. However, individual sessions are possible. Meanwhile, a large number of CD's for self-learning on the market, which should convey the basics of the AT. It is best to learn autogenic training under expert guidance.

Even in ancient India or Japan, there were relaxation techniques that were then closely intertwined with the worldview. However, Johannes Heinrich Schultz developed a technique free of any religion or cultural background. His first work on autogenic training was published in 1926. He found that man, through his imagination alone, is able to enter a state of deep relaxation. The findings of Johannes Heinrich Schultz have been extended over the years. In the past, autogenic training was exclusively for psychotherapeutic purposes. Today, it is also practiced by healthy people to become more relaxed, thereby increasing their own quality of life.

Content:
Autogenic training
Basics of autogenic training
Autogenic training exercises
Posture during autogenic training
indications
Contraindications

Basics of autogenic training

The psychiatrist J.H.Schultz worked for years with hypnosis. Observations he made were the basis for the emergence of autogenic training. His relaxation process he called concentrative self-relaxation, which he used in psychotherapy. Schultz found that through muscle relaxation, the brain receives the information "rest", so that body and soul come to a relaxation.

AT is a kind of self-hypnosis, in which the practitioner can bring himself by autosuggestion in a so-called "switching state". This "switching" is the gliding over from the waking state into a kind of hypnotic state of consciousness. In the individual exercises in autogenic training, the trainee focuses on specific formulas. These consist of short, concise sentences, such as "my right leg is getting warm". The practitioner tries to imagine, to visualize and to feel this intensively in his mind's eye. After each autogenic training, the switch must be canceled again, that is, the normal waking state occurs again.

Autogenic training exercises

1. The basic level
The basic level forms the basis. Attention is drawn to bringing the body into a state of rest, which at the same time causes a mental relaxation.

The "beginner" initially practices the basic concepts with a therapist or even practices with the help of a CD. "Let it happen, let it happen" is the principle for autogenic training. The basic level is aimed with their exercises especially to the Vegetativum. Six different training sessions are used. These are exercises for weight, heat, for the heart, the breath, the solar plexus and the forehead or the head.

The gravity exercise, as the name suggests, is intended to cause a feeling of heaviness in the various limbs. For example, the practitioner focuses on the right arm using the phrase "my right arm is getting heavy". It is important to let go completely and to focus on the specific body part. Each body part is thus placed in the state of gravity until the whole body is heavy. Through regular practice, this condition can be reached faster and faster. The severity condition must be resolved after the practice session. This is done by lolling, stretching, shaking out and opening your eyes. The dissolution does not have to be done if the AT is needed as a sleep-in ritual.

Similar to the gravity exercise, the heat exercise takes place. From the heaviness here is only the heat. The autosuggestion is now called "my right arm is very warm". The heat exercise must also be resolved.

The third exercise is the breathing exercise. It is practiced even quiet breathing in and out. There are phrases, such as "my breath flows very evenly and quietly," or "deep inhaling and exhaling makes me very calm," come to fruition.

Heart exercises focus on the heart. The practitioner listens intensely to the heart rhythm and suggests, for example, "my heart beats evenly and calmly".

The exercise for the solar plexus gives a warmth in the middle of the body. Formulas such as "my sunbathing exudes a soothing warmth" are used here.

The last exercise of the basic level is the head exercise. The practitioner imagines a cool, clear forehead to clear his head. This exercise will not be done before going to sleep.

Each exercise can use a variety of individual formulas. Depending on the starting position, illness, area of ​​application. For example, in a headache patient, the formula for the exercise will be different than for a child who can not concentrate. "My head feels light" it could be the headache patient and "I have a cool head" could be the formula for concentration. Regular practice enhances the effect of autogenic training. An exercise time of five minutes per day is sufficient.

2nd intermediate
Regular practice of the basic level is a prerequisite for learning the intermediate level. The intermediate level connects the basic level with the upper level. First, the basic level is performed to achieve a state of relaxation. In the intermediate level, so-called formulaic intentions are used. These are formulated briefly and succinctly. This is best done initially with the help of the therapist or a teacher. As intentions, for example, when preparing for a lecture, formulas such as "I remain calm and serene," or "I will not be disturbed by anything," are used. These sentences are sent as messages to the subconscious mind. The formulas should always be completely individual, not negative and formulated in the present.

3rd advanced level
The mastery of the elementary and intermediate levels are prerequisites for the completion of the upper level. The basic level must be automated in such a way that the practitioner can be put into a state of relaxation as if at the push of a button. He should also have practice in practicing the formulaic formation of the middle school. The performer must be able to enter a state of deepest relaxation in the shortest possible time. In the upper level, meditation techniques are used, with inner pictures and symbols worked. The upper level should give the practitioner an inward look. It works in seven phases. These are the experience of color, objects, ideal values, self-knowledge exercises, picture travel and personal goals. In the upper school, there are the greatest opportunities for self-development and design possibilities. At least 20 minutes should be trained in this unit.

First, the trainee moves with the help of the basic level in a deep relaxation. The first phase of the advanced level is about a particular color experience. With eyes closed, the practitioner can see a certain color. This is done by a formula such as "a color develops before me". This formula has to be repeated six times. Of course, some time is needed to see the colors. The color is very individual. The color experience should take about four minutes. With the sentence "my color withdraws", the first phase of the advanced level is ended. Followed by, as in each stage, the withdrawal by lolling, stretching, stretching and opening eyes!

The second phase is the perception of objects. This is already one of the advanced meditation techniques. The practitioner tries to imagine concrete objects, for example a flower, in front of the inner eye. Again, work is done with sentences. Examples are "in my mind's eye a flower meadow with many colorful flowers", or "in my mind I see a big tree with colorful leaves".
The further procedure corresponds to the first phase. Again, four minutes should be practiced.

In the third phase, the learning of ideal values, such as love, happiness, trust, harmony, is learned. For every ideal value stands a picture that should appear in meditation. For this, sentences such as "I see love before my eyes and feel it too" are used.

The fourth phase is an exercise in self-knowledge. Here questions such as "who am I", "what am I" can be asked. An imaginary mirror confronts the practitioner with himself. Thus, for example, wrong eating habits can be transformed by formulas such as "healthy food is very important to me".

Phases five and six are meditative pictorial journeys to various places.
Phase seven is a phase that requires a lot of practice and practice. Here you can create very individual pictures from within. In case of stressful or even fear-inducing pictures, however, the exercise is stopped immediately.

After each phase, it is important to regain the exercise by stretching, lolling and opening the eyes, otherwise the exerciser would remain in a drowsy state.

Posture during autogenic training

It is important that the posture for the practitioner is comfortable. The easiest exercise posture is lying on your back. Other traditional attitudes are the reclining chair and the cab carriage which J.H. Schultz has developed. In this practice posture, the practitioner sits on the front part of a chair, slightly bent forward, elbows or hands on his thighs. The feet are both firmly on the ground.

Autogenic training can be used anywhere, if it is mastered. In the bus, in the tram, while waiting at the cash register or in the waiting room. A certain posture is no longer important here.

indications

Everyone can learn autogenic training. By mastering the elementary level alone, one can deal more easily with everyday life, switching off is easier, general well-being sets in. In the intermediate level personal goals are pursued, which means, for example, fears, concentration problems and others can be addressed directly by autosuggestion. The upper level also provides the tools for self-knowledge, problem solving and personality development.

Autogenic training is suitable for children, adolescents and adults, even into old age. This form of relaxation is used for anxiety, pain relief, concentration disorders, seeking treatment, stress and numerous physical illnesses such as irritable bowel, stomach ulcers, abdominal pain, menstrual cramps, diabetes, hormonal disorders, menopause and much more.

Autogenic training is one of the most widely practiced, approved relaxation procedures in Germany. Meanwhile, there are many studies and studies on the effectiveness of the AT. Since it is recognized by conventional medicine, the costs are covered by various health insurance companies.

Contraindications

Autogenic training should not always be used in certain diseases such as epilepsy, heart disease and mental illness. Therefore, patients should consult their physician before use. (Sw)

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