Autogenic training is a proven relaxation method that helps you to focus better, reduce stress, relax properly and get a clear head again. The technique works through autosuggestion (=self-hypnosis) which is repeated again and again to deepen the exercise. If Autogenic Training is practised regularly, constant tiredness, fatigue and stress will become a thing of the past. The other effects of autogenic training are better sleep, inner balance, and better concentration. It helps you to stay grounded in life and more in tune with yourself. The exercises are suitable for all ages
Instructions for Autogenic Training
Plan to take at least 30 to 40 minutes off from everyday life for your autogenic training and make sure that no one can disturb you during this time.
Now make yourself as comfortable as possible while lying down and close your eyes. If necessary, you can place a knee roll and a neck pillow underneath to relieve the strain on your back. When you are ready, imagine a place of peace in your mind's eye. This could be a beautiful place by a lake, a clearing in the forest or your own personal resting place. Consciously perceive this place and feel the peace and harmony with all your senses. The energy of the place now takes you over completely and you can feel how you can relax more and more and thus arrive completely at yourself. Say to yourself inwardly:
I am quite calm, nothing can disturb me now.
Breathing exercise
Observe your breath for a while, let your body breathe. After a while you can also consciously breathe deeper so that the breath can flow to the abdomen. Imagine that each additional breath deepens your inner peace and now repeat it inwardly (each sentence at least 3 times):
My breathing is perfectly calm and even.
With every breath, my inner peace deepens.
I am very calm and serene. Nothing can disturb me now.
Gravity exercise
Now go with your attention to your legs and speak the following sentences again in your mind (repeat each sentence 3 to 5 times):
My right leg is heavy.
My left leg is heavy.
Both my legs are heavy now. As heavy as lead.
My buttocks are relaxed and heavy.
My pelvic area lets go of any tension.
My lower and upper back are now allowed to relax completely and become quite heavy. The weight of my body sinks into the ground, my whole body is heavy as lead.
My shoulder and neck area is completely relaxed.
I can now let go of any tension in my muscles.
My abdomen is pleasantly relaxed.
My chest expands and lets go of all tension.
My whole upper body is relaxed and heavy.
My right arm is heavy.
My left arm is heavy.
Both my arms are heavy.
All my facial features relax, my jawline slackens and my eyelids get all heavy.
My whole body is now completely relaxed and pleasantly heavy.
I am very calm and serene.
Heart exercise
Now direct your attention to the heart. Feel your heartbeat, how it beats calmly and evenly in rhythm. If you like, you can place your hand on your heart. With each heartbeat a warm wave flows through your body. Feel the energy flowing from your heart through your whole body, repeating the following movements 3-5 times:
My heart beats calmly and regularly.
My pulse is calm and strong.
Comforting warmth flows through my whole heart.
My chest is pleasantly warm and wide.
Heat exercise
Now concentrate on your Upper abdomenthe seat of your solar plexus.
Imagine a pleasant warmth spreading throughout the abdomen. You can place a hand on your abdominal wall and let the warmth flow from the hand into the abdomen. Repeat the following sentences 3-5 times in your mind:
My abdomen is pleasantly and fluently warm.
Comforting warmth flows through my entire abdomen.
Both my arms are pleasantly warm.
Both my legs are comfortably warm.
My whole body is flooded with this warmth.
My whole body is pleasantly relaxed and comfortingly warm.
Forehead exercise
Now direct your attention to your forehead space and repeat the following sentences 3-5 times:
My head stays cool and clear.
My forehead space is pleasantly relaxed and cool.
My forehead feels pleasantly smooth and relaxed.
My forehead is light and free.
Colours exercise
You can also incorporate this exercise into your relaxation session. Speak to yourself:
A colour is now developing in front of my inner eye.
It is my colour, this colour helps me to let go and relax.
The colour now becomes clearer and more intense.
The colour is now clearly visible.
This colour supports my relaxation and regeneration.
Affirmations exercise
Concentrate once again on your breathing and feel into your body. You can now also incorporate the following affirmations into your training:
I am completely calm and serene.
I am completely in my centre.
I am in harmony with myself and my environment.
I am loving and strong.
I am connected to my inner power.
I feel comfortable and secure.
I am valuable, I recognise this truth and live by it.
I am grateful for the people in my life.
I meet the situations of everyday life with serene composure.
I let go of all negative feelings.
I let go of all patterns that inhibit my development.
I cherish only loving thoughts about myself from now on.
I allow myself to let my inner light shine.
I am happy and free.
