Autogenic training is a self-guided relaxation technique
that can aid in stress management and overall well-being. Discover the benefits
of autogenic training and how to practice this type of meditation.
What Is Autogenic Training?
Autogenic training (AT) or autogenic therapy is a
visualization-based mind-body relaxation technique. To engage in autogenic
training, a person concentrates on a physical sensation or specific body part
to induce relaxation. This self-hypnosis focuses on muscle heaviness, body
temperature, and tension release. To induce relaxation, practitioners can use
verbal phrases.
In the 1920s, German psychiatrist Johannes Heinrich Schultz
developed this method at his neurology and psychiatry practice in Berlin,
before it was widely accepted by medical and mental health professionals. This
physical and sensory experience, among other things, can help relieve tension
headaches and sleep problems, as well as lower blood pressure.
How Does Autogenic Training Work?
To induce relaxation, autogenic training encourages
communication between the mind and body. A person's biofeedback and relaxation
response can be strengthened with regular practice. Because hypnosis is
relieved passively from within, autogenic therapy, like other mindfulness
meditation techniques, does not use pre-recorded audio resources such as guided
meditations or progressive muscle relaxation (PMR).
What Are the Benefits of Autogenic Training?
Autogenic training is said to have several benefits that can
improve a person's quality of life. A deep sense of relaxation can have a
positive impact on the autonomic nervous system, assisting with stress
management and increasing happiness. The ability of AT to manage stress is responsible
for the majority of its physical and mental effects. Stress reduction can aid
in the treatment of heart disease, high blood pressure, hypertension, anxiety,
insomnia, and other sleep disorders.
How to Practice Autogenic Training
Practitioners can use this self-regulation technique either
individually or in groups. Follow these steps to practice autogenic therapy:
1. Get into a comfortable position. Find a place where you
can unwind without being distracted. You can relax your muscles by lying down
or sitting in a comfortable position.
2. Take a deep breath. Begin by taking a few slow, deep
breaths. Introduce a phrase or mantra to yourself, such as "I am
calm," and repeat it to yourself as you settle into your breathing.
3. Center on your arms. Begin with your right arm and
concentrate on its weight. Visualize and feel the weight of your arm while
leaving it in place. Repeat a phrase about its weight at least six times, then
repeat on your left arm.
4. Concentrate on your legs. Next, concentrate on your legs.
Repeat to yourself a phrase about how heavy your right or left leg feels, then
repeat on the opposite side. This helps to bring your physical body into focus.
5. Increase body temperature. Repeat a verbal cue about your
arms and legs feeling warm once your extremities feel heavy. Concentrate on
your arms and legs separately. The sensation of heat can aid in relaxation.
6. Listen to your heart rate. Pay attention to your
heartbeat. You could say things like, "My heartbeat is regular and
calm."
7. Relax your stomach muscles. Bring your attention to your
stomach and concentrate on releasing tension. Say something about your stomach
being warm.
8. Visualize your forehead. Concentrate on your
forehead and repeat a verbal cue about its coolness. To end the practice, say
something like, "I feel calm."
It should be noted that autogenic training can aggravate
symptoms of severe mental illnesses and psychotic disorders. Consult a
professional healthcare provider before engaging in this practice.
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