2/10/2016

AutogenicsAselfhelptrainingschedule

Autogenics
Training

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AboutthisWebsite|QuestionsandAnswersAboutPsychotherapy|YourHope

PageContents:Introduction/SuggestionsforPractice/AbouttheTrainingTime/
TheBreathingWarmup/Phase1:Heaviness/Phase2:Warmth/
Phase3:ACalmHeart/Phase4:Breathing/Phase5:Stomach/
Phase6:CoolForehead/Completion/Summary/ChangingUnwantedBehavior

Autogenics

Training:

Introduction

LTHOUGHoneofthemostsimpleandeasilylearnedtechniquesforrelaxationisProgressive
MuscleRelaxation(PMR),autogenics,whilerequiringconsiderabletimeanddisciplinetolearn,has
morefarreachingbenefitsthansimplemusclerelaxation.Composedofauto(fromtheGreekautos,
self)andgenous(asuffixmeaningproducedby,andreflectingthewordgenesis,creation),theword
waschosenbyJohannesSchultz,[1,2]aGermandoctor,todescribehisoriginaldiscoveryfirstpublished
in1932.Today,autogenicstraining [3]teachesyoutoselfproduceafeelingofwarmthandheaviness
throughoutyourbody,therebyexperiencingaprofoundstateofphysicalrelaxation,bodilyhealth,and
mentalpeace.
Onceyoubecomeproficientatit,youcanuseautogenicstoovercomeaddictions(suchassmokingor
gambling),changeunwantedbehaviors(suchasnailbiting),resolvephobias(suchasfearofflying),
andmitigatesymptomsofphysicalailments.[4]Ifyoutendtobeanervousoranxiousperson,autogenics
canhelpyoufindaninnerplaceofcalmnessandemotionalpeace.Ifyouareahighlysensitiveperson,
withautogenicsyoucanlearntocopewithenvironmentalstimulationbydismissingitfromyour
attentionratherthanfeeloverwhelmedbyit.Infact,youcanuseautogenicstohelpovercomejust
aboutanypsychologicalorphysiologicalproblemtheresultswillvaryaccordingtotheseverityofthe
problemandaccordingtoyourowndisciplineandconfidence.
Beadvised,however,thatthereisnothingmysticalaboutthistraining.Itspurephysiology.Butit
canbeafirststeptorealspiritualhealing.

This training sequence takes about

T HREE M ONTHS .
If you decide to pursue it, it will be one of the most important investments of time
you will ever make.
Moreover, if you do make the investment of time, please send
a donation to this website to express your gratitude for what you have received here.
What is the point of success if your heart is stained with ingratitude?
Gratitudeisjoytotheheart.

Thetrainingpresentedheredoesnottakemuchactualtimeeachdayitisbasedondisciplineover
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time.YoucanfinddozensofotherwebsitesontheInternetthatmakeautogenicsandhealingitself
seemsimpleandeasy,so,asIsaythroughoutthiswebsite,takeyourchoice:therightway,ortheeasy
way.Remember:theonlyescapefromdarknessistoseekthelight.
Somepeopleaskaboutaudiorecordingsforthistraining.Butrecordingsonlymissthepoint.
Remember:autogenicsmeansselfproduced.Thepurposeofthistrainingistolearnhowto
communicatewithyourbodysoastotakepersonalresponsibilityforyourlife.

www.GuideToPsychology.com/autogen.htm

Suggestions

for

Practice

Herearesomesuggestionsforpractice:
Practiceinaquietplace,alone.UnlikePMR,however,itcanbeofhelp,ifyouprefer,tousesoft
environmentalsoundsoretherealNewAgebackgroundmusic.Avoidallothermusic
becauseyourphysiologicalresponseswillbeunconsciouslyinfluencedbythemelodyandrhythm
ofthemusic.
Removeyourshoesandwearlooseclothing.
Keepyoureyesclosedwhilepracticing.Ifyouneedtomakenotesforyourselftorememberthe
material,however,thenitisokaytoopenyoureyestoreadtheinstructionsjustcloseyoureyes
againwhileyoupractice.
Again,unlikePMR,itcanhelptheinitialtrainingtolieflatonyourbackonahard,carpeted
floor.Thiswillenhanceyourabilitytofeeltheheavinessofyourarmsandlegs.
Afteryouhavemasteredthecompletetrainingsequence,itspreferabletopracticeat
leastonesessionofyourdailycondensedAutogenicsFormula(seebelow)whilesitting
(orreclining,withyourfeetup)inacomfortablechairotherthanthat,youcanuse
yourautogenicroutineunderanyothercircumstancesyoulike,whethersitting,
standing,walking,orlyingdown.

Avoideating,smoking,ordrinkingbeforepractice.Itsbesttopracticebeforemealsratherthan
after,becausethedigestiveprocessesinterfereswiththerelaxationprocess.Neverpracticeafter
usinganyintoxicants.
Ifyoufallasleepduringasession,repeatthatroutineinyournextsession.
Ifyoupracticeinbedatnight,planonfallingasleepbeforeyoucompleteyourcycle.Therefore,
considerapracticesessionatnight,inbed,tobeinadditiontoyourbasicpractice.
Whenyoufinishasession,relaxwithyoureyesclosedforafewseconds,andthengetupslowly.
(Orthostatichypotensionasuddendropinbloodpressureduetostandingupquicklycancause
youtofaint.)Somepeopleliketocountbackwardsfrom5to1,timedtoslow,deepbreathing,
andthensay,Eyesopen.Supremelycalm.Fullyalert.
Duringthetraining,youwillbefocusingintentlyonyourinnerexperiences,totheexclusionof
externalevents.Therefore,itispossiblethatyoumightencountersomekindsofhypnagogic(i.e.,
dreamlike)dissociativeexperiencesinwhichbodilyperceptionsseemdistorted.Ingeneral,just
ignorethesethingsandtheywillpass.Ifyoufindthematalltroubling,thenyoumightwantto
consultwithapsychologisttotrytounderstandtheparticularmeaningofthesesymptomsfor
you.

www.GuideToPsychology.com/autogen.htm

Aboveall,keepinmindthatthisisnotatrainingthatcanberushed.So,pleaserememberthatevenif

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About

the

Training

Time

Aboveall,keepinmindthatthisisnotatrainingthatcanberushed.So,pleaserememberthatevenif
youcompleteanyphase(orpartofaphase)accordingtothespecifiedrepetitions,ifyoudont
actuallyfeeltheresultsofwhatyouaresaying,takethetimetorepeatthephase(ortheitemofthe
phase).Maybeitwilltakeyoufourmonthsinsteadofthree.Sowhat?Theideaisnottofinishthe
trainingbuttolearnthematerial.Ifyoucomparetheinitialextraworktotheultimatebenefitsover
alifetime,theburdenwillseemlightindeed.

www.GuideToPsychology.com/autogen.htm

The

Breathing

Warmup

TheBreathingWarmup
UsethisWarmupbeforeeveryautogenicspracticesession,evenafteryouhavebecomeproficientatthe
moreadvancedexercises.
Beginaprocessofdeepbreathing,exhalingtoamentalcountthatistwiceaslongasyouinhale.With
eachbreathcycle,increasetheduration.Forinstance,inhalecounting,One,exhalecounting,One,
Two.Inhalecounting,One,Twoexhalecounting,One,Two,Three,Four.Goupthescaletosix
countsin,twelvecountsout.Thenreverse:sixcountsin,twelvecountsoutfivecountsin,tencountsout
andsoon,downtoonecountin,twocountsout.

www.GuideToPsychology.com/autogen.htm

Phase1:
Heaviness

Phase1:Heaviness
AftertheBreathingWarmup,beginthisPhase1practicewithyourrightarm.(Butifyouareleft
handed,begin,inthisasinallotherexercises,onyourleftside.)Breathedeeply,onecountin,one
countout,andsilentlyrepeatthefollowingformulathefirsthalfofeachphrase(thepartbeforethe
/)asyouinhale,thesecondhalf(thepartafterthe/)asyouexhale:
Myrightarmisgetting/limpandheavy

68times

Myrightarmisgetting/heavierandheavier

68times

Myrightarm/iscompletelyheavy

68times

Ifeel/supremelycalm

1time

Practicethisroutinetwoorthreetimesaday,forthreedays.Afterthat,continuewiththesamebasic
routinestructurebutwiththefollowingsubstitutions:
Myleftarmisgetting/limpandheavy,etc.3days
Bothmyarmsaregetting/limpandheavy,etc.3days
Myrightlegisgetting/limpandheavy,etc.3days
Myleftlegisgetting/limpandheavy,etc.3days
Bothmylegsaregetting/limpandheavy,etc.3days
Myarmsandlegsaregetting/limpandheavy,etc.3days

ThePhase1routinetakes21daysofpractice.

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Attheendofthe21days,yourlastcycleofthisroutinewilltemporarilybeknownasyourfinal
HeavinessFormula:
Myarmsandlegsaregetting/limpandheavy

68times

Myarmsandlegsaregetting/heavierandheavier

68times

Myarmsandlegsare/completelyheavy

68times

Ifeel/supremelycalm

1time

www.GuideToPsychology.com/autogen.htm

Phase2:

Warmth

Phase2:Warmth
BeginwiththeWarmupbreathingexercise.DothefinalHeavinessFormulawithalltherepetitions.
(Heavinessandthemuscularrelaxationitrepresentsiscriticaltotherestofthetraining.Soyou
needtomasteritwellrightfromthestart.)AttheendoftheHeavinessFormulaaddthisexercisefor
warmth:
Myrightarmisgetting/limpandwarm

68times

Myrightarmisgetting/warmerandwarmer

68times

Myrightarm/iscompletelywarm

68times

Ifeel/supremelycalm

1time

Practicethisroutine(theHeavinessFormulacombinedwiththewarmthexercises)twoorthreetimesa
day,forthreedays.Afterthat,continuewiththesameroutinestructurebutwiththefollowing
substitutions(rememberingtodotheWarmupbreathingexerciseandtheHeavinessFormulaatthe
beginningofeachpracticesession):
Myleftarmisgetting/limpandwarm,etc.3days
Bothmyarmsaregetting/limpandwarm,etc.3days
Myrightlegisgetting/limpandwarm,etc.3days
Myleftlegisgetting/limpandwarm,etc.3days
Bothmylegsaregetting/limpandwarm,etc.3days
Myarmsandlegsaregetting/limpandwarm,etc.3days

ThePhase2routinetakes21daysofpractice.

Attheendofthe21days,youmayuseafinalHeavy/WarmFormulatosumupthefirsttwoexercises:
Myarmsandlegsaregetting/limpandheavyandwarm

68times

Myarmsandlegsaregetting/heavierandwarmer

68times

Myarmsandlegsare/completelyheavyandwarm

68times

Ifeel/supremelycalm

1time

PracticethisHeavy/WarmFormula(beginningwiththeWarmupbreathingexercise)twoorthreetimes
adayforoneweek.
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www.GuideToPsychology.com/autogen.htm

Phase3:
A

Calm

Heart

Phase3:ACalmHeart
DotheWarmup.Thenbeginthefollowingroutinewhichincorporatesyourpreviouswork(the
Heavy/WarmFormula)andaddsthecalmheartexercise:
Myarmsandlegsaregetting/limpandheavyandwarm

12times

Myarmsandlegsaregetting/heavierandwarmer

12times

Myarmsandlegsare/completelyheavyandwarm

12times

Ifeel/supremelycalm

12times

Mychestfeels/warmandpleasant*

68times

Myheartbeatis/calmandsteady

68times

Ifeel/supremelycalm

68times

*Thisphrasehelpstoachieveacalmheartresponse,butitwillbedroppedafterthisexercise.

Practicethisroutinetwoorthreetimesadayfortwoweeks.

www.GuideToPsychology.com/autogen.htm

Phase4:

Breathing

Phase4:Breathing
DotheWarmup.Thenbeginthefollowingroutinewhichincorporatesallyourpreviousworkandadds
commandofyourbreathingaswell:
Myarmsandlegsaregetting/limpandheavyandwarm

12times

Myarmsandlegsaregetting/heavierandwarmer

12times

Myarmsandlegsare/completelyheavyandwarm

12times

Myheartbeatis/calmandsteady

12times

Ifeel/supremelycalm

12times

Mybreathingis/supremelycalm

68times

Ifeel/supremelycalm

1time

Practicethisroutinetwoorthreetimesadayfortwoweeks.
Bythistimeyouwillprobablyhavebeguntonoticesomepleasantandsurprisingeffectsfromyour
practice.Butcontinueontofurtherrefineyoursenseofbodilycommand.

www.GuideToPsychology.com/autogen.htm

Phase5:

Phase5:Stomach

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Stomach

DotheWarmup.Thenbeginthefollowingroutinewhichhelpsyouaddaradiantfeelingofcentral
warmthandpeacetoyourbody:
Myarmsandlegsaregetting/limpandheavyandwarm

12times

Myarmsandlegsaregetting/heavierandwarmer

12times

Myarmsandlegsare/completelyheavyandwarm

12times

Myheartbeatis/calmandsteady

12times

Ifeel/supremelycalm

12times

Mybreathingis/supremelycalm

12times

Ifeel/supremelycalm

12times

Mystomachisgetting/softandwarm

68times

Ifeel/supremelycalm

1time

Practicethisroutinetwoorthreetimesadayfortwoweeks.

www.GuideToPsychology.com/autogen.htm

Phase6:

Cool

Forehead

Phase6:CoolForehead
DotheWarmup.Thenbeginthefollowingroutinewhichhelpsyouaddacalm,stabilizingsensationof
coolnesstoyourforehead:
Myarmsandlegsaregetting/limpandheavyandwarm

12times

Myarmsandlegsaregetting/heavierandwarmer

12times

Myarmsandlegsare/completelyheavyandwarm

12times

Myheartbeatis/calmandsteady

12times

Ifeel/supremelycalm

12times

Mybreathingis/supremelycalm

12times

Ifeel/supremelycalm

12times

Mystomachisgetting/softandwarm

12times

Ifeel/supremelycalm

12times

Myforeheadis/cool

68times

Ifeel/supremelycalm

1time

Practicethisroutinetwoorthreetimesadayfortwoweeks.

www.GuideToPsychology.com/autogen.htm

Completion

CondensedAutogenicsFormula
Bythistimeyoushouldhavemasteredallthesixphasesofthebasictraining.Yourfinalcondensed
autogenicsformulawillnowbeasfollows:

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Warmup(asinprevioussessions)
Myarmsandlegsare/heavyandwarm

12times

Myheartbeatandbreathingare/calmandsteady

12times

Mystomachis/softandwarm

12times

Myforeheadis/cool

12times

Ifeel/supremelycalm

12times

www.GuideToPsychology.com/autogen.htm

Summary

Tomaintainyourproficiency,practiceatleastonceaday.Somepersonsprefergoingtosleepthis
way.Ifyoumaintainyourpracticefaithfully,youwillfindthatbyusingonlyoneortwocyclesofthe
finalroutineyoucanachieveapleasantandcalmautogenicstateunderalmostanycircumstances.
Butmakenomistake:Ittakeslong,hardpracticetomastertheexercises,andtheytakeyouonlyas
farasyourownintelligenceanddesirewillallow.
Mayyougofar.
And,ifyoudogofar,pleasesendadonationtothiswebsitetoexpressyourgratitudeforwhatyou
havereceivedhere.

www.GuideToPsychology.com/autogen.htm

Changing

Unwanted

Behavior

Ingeneral,changingunwantedbehaviorinvolvesthreebasicsteps:
1. Toknowhowuglythebehaviorisandhowmuchdamageitcausestoyourselfandtoothers.
2. Toknowthedamagecausedbythebehavior.
3. Toknowthebenefitsofnewanddifferentbehavior.
Itisntsufficient,however,thatyouknowthesethingsintellectuallyitisimportanttoknowthemby
feelingtheminthedepthsofyourheart.
Autogenicscanbehelpfulinchangingunwantedbehaviorbecauseyoucanuseyourautogenicsskillsto
workthrougheachofthethreebasicstepsofchangebyactuallyfeelingtheelementsofeachstepwith
thehelpofautogenicvisualizationandsuggestion.
Ofcourse,somelongstandingpersonalityproblemshaverootsdeepinunconsciousconflicts,soyou
mayneedprofessionalpsychotherapyratherthanautogenics.Still,eveninthesecases,theautogenics
approachcanbeworthatry.
Sohereshowtodoit.
First,enterastateofrelaxationbypracticingyourcondensedautogenicsformula.Thisisimportant
becausethenexttwosteps(ifdoneproperly)willarouseconsiderableanxiety,andyouneedtobeable
toreducethatanxietyagainwithyourautogenicsskills.
Second,createanegativemoodstateinwhichyouvisualizetheharmfulanddisgustingeffectsofthe
unwantedbehavior.Forexample,ifyoubiteyourfingernails,seetheugly,rawnailsnoticehow
uncomfortableandembarrassedyoufeelseeyourfingersgettingscarredanddeformed.Ifyousmoke
cigarettes,smellthestenchofthesmokeonyourclothesandbodyseethestainsonyourfingersand
teethnoticeyourshortnessofbreathandcoughingvisualizethepoisonscoatingyourlungsandother
internalorgans.Aftertheintensenegativityofthismoodhasbeenfeltfully,reducetheanxietywith
relaxation.

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Third,contemplatehowmiserableandwretchedyourlifewillbeifyoudonotchangeyourbehavior.For
example,ifyoubiteyourfingernails,seeyourselfsociallyinhibited,fearful,andlonely,hidingyour
handsfromvieweverywhereyougo.Ifyousmokecigarettes,seeyourselfwheezingforbreathand
dyingofcancer.Imagineyourchildrensufferingfromtheirownaddictionsbecauseofyournegative
influence.Aftertheintensenegativityofthismoodhasbeenfeltfully,reducetheanxietywith
relaxation.
Fourth,createapositivemoodstateinwhichyouvisualizethebeneficialeffectsofnew,healthybehavior,
allthewhileyouranxietyfromthepreviousstepbeginstodissolve.Forexample,ifyounowbiteyour
fingernails,seeyourselfasyoucouldbewithbeautifulnails,movingyourhandsgracefullyandwithout
embarrassment.Ifyounowsmokecigarettes,seeyourselfasyoucouldbe,calmandconfident,relaxed
andabletoconcentrate,freeoffrustrationandtension,apositiveinfluenceonothers.
Fifth,reinforceyourpositivemoodwithpositivestatementsofvalidation.Repeatthemseveraltimes.
Createyourown,orselectfromthefollowingexamples.
Becareful,though,nottotellyourselflies.Ifyoutrytoclaimthatyouhavethemostbrilliantmind
imaginable,thatyouwilltrampleallcompetitionunderfoot,orthatyouwillbecomethegreatest
suchandsuchtheworldhaseverseen,thensuchnarcissismwillleadyourightintoselfdestruction
andeverlastingloneliness.Butifyousuccessfullycompletetheautogenicstraining,allthe
statementsbelowarehonestandhumblereflectionsofthediscipline,patience,andrespectforyour
bodythatthetrainingrequires.
Myconfidenceisstrongandsteady.Icandealwitheverythingasithappens.Ihavenoneedfor[cigarettes,
coffee,alcohol,drugs,etc].Substancesnolongercontrolme.
My[fingernails,hair,thumb]are[/is]animportantpartofmybody,soIwillcareforthem[/it]withkindness.I
havenoneedtoharmthem[/it]or[bite,twist,pull,suck,etc.]them[/it].
Ihavenoneedtorushorbeconcernedaboutmyspeech.Icantalkslowlyandclearly.JustasIcantake
onecalmbreathafteranother,Icanspeakcalmly,onearticulatesyllableatatime.Ihavenoneedtostutter.
Icanworkcalmlyandconfidently.Mymindwillnotwander.Myselfconfidencewillnotbebotheredbysmall
mistakes.Icanmeetallobstacleswithconfidence.
Iapproachalltaskswithacalmfocusonthematterathand.Idonotlosemyconcentrationbydistractions.
Iactwithdisciplineandresolve.
Ilistentoandrespectmyownbody.Icanpresentmyselftootherswithrespectanddignity.Iwilllistento
andrespectothers.
Icanremaincalm,relaxed,andcomposedinanysituation.
Icandissolvetensionandanxietybeforeitbuilds.
Allcravingswillpasswithin10minutes.Ihavethepatiencetoremaincalmandtowait.
Mycalmnessandpatiencecanresultincompassionandunderstanding.Icangetalongwellwithanyone.I
willreturnkindnesstoanyinsult.
Myexperienceofpeaceandcalmisnotthreatenedbyanythingoutsidemyself.IhavenoneedforrivalsI
havenouseforjealousy.Iwishgoodtoallpersons.
Therearenogooddaysorbaddays.Icandowhatneedstobedoneatalltimes.Iupholdmypromises
andvaluemyword.Inmyrelaxation,anunlimitedsourceofideasisavailabletohelpme.

Sixth,concludewithasimpleclosuretotherelaxationsession.Takeafewdeepbreathsandaffirmthat
Ifeel/supremelycalm.

Gratitude

Hasthiswebpagebeenhelpful?Thenpleasehelpsupportthiswebsiteingratitude,asadown
paymentonthesuccessofyourhopesanddreams!

Whatisthepointofsuccessifyourheartisstainedwithingratitude?

Noadvertisingnosponsorjustthesimpletruth...

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Notes:
1.Schultz,J.H.,&Luthe,W.(1959).Autogenictraining:Apsychophysiologicapproachinpsychotherapy.NewYork:GruneandStratton.

2.Schultz,J.H.,&Luthe,W.(1969).Autogenictherapy:Vol.1.Autogenicmethods.NewYork:GruneandStratton.

3.TheautogenicsexercisespresentedherehavebeenadaptedfromOstrander,S.,&Schroeder,L.(1979).Superlearning.NewYork:DellPublishing
Co.

4.Relaxationpracticecanhelptoalleviateapersonsanxietyaboutthedevelopingsymptomsofanydisease,andthatsgoodbecauseifapersonstays
calm,thenanxietywontfantheflamesofthesymptoms.Thisdoesntmeanthatrelaxationpracticecancureadisease,butrelaxationcandelaythe
progressofadiseaseandminimizethesymptoms.Nevertheless,itsalwayspossiblethatapersonofstrongbeliefcanuseautogenicsuggestionstoso
minimizethenegativeeffectsofthesymptomsthatthepersondoesnotbecomeincapacitatedtosuchanextentasotherpersonswithoutsuchrelaxation
practice.Therefore,itswellworththetryandnotjustforthespecificsymptomsofadisease,butespeciallybecauseAutogenicspracticecould
promoteagenerallyenhancedqualityoflife.Allthatmattersisthatyoubelieveinthedepthsofyourheartthattherewillbebenefits.

AdditionalResources

Music:
DovesongInternationalAboutPositiveMusic(andnegativemusic).

RelatedpageswithinAGuidetoPsychologyanditsPractice:
ProgressiveMuscleRelaxation
SelfadministeredSystematicDesensitization
Stress
Trauma

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