Autogenic training
Prevention, therapy, target programming – All in One
Before I write about what autogenic training is and how it can be mastered, I would like to briefly explain why I decided to apply this technique almost 10 years ago and what exactly it is good for.
Why did I choose autogenic training?
This was the method that helped me a lot during the period when I had to live with psychosomatic symptoms and burnout. I learned this kind of conscious relaxation and applied it on an almost daily basis. Later, it was not only relaxation and refreshment that I achieved with this method, but I also started the so-called “programming” for goals that are important to me. For a long time, I was not even aware that autogenic training is one of the most common relaxation procedures, because it can create a lasting tension-free state without taking drugs.
I found this technique somehow intuitively and have been using it with great pleasure ever since. One of the most defining experiences of my life is the experience of a deep relaxation, which for me is comparable to floating. At an advanced level, the proper use of positive reinforcements (affirmations) that support goals and overwrite unwanted habits offers serious development.
In combination, coaching and autogenic training provide an excellent opportunity to support the transformational opportunities identified during discussions.
“The soul suffers when the body is diseased or traumatized, while the body suffers when the soul is ailing.”
Why is autogenic training useful?
to release tension and quiet the mind
to reduce pressure before an exam
to help you fall asleep, as it filters out mental "noise"
to reduce anxiety
as an additional therapy in case of various organ problems
for psychosomatic symptoms
to increase self-confidence and self-esteem
to reduce or even eliminate various physical pains
for symptoms where doctors do not find a problem indicating an organ abnormality (circulation disorders, heart rhythm disorders, blood pressure fluctuations, asthma, stomach complaints, certain headaches, migraine, concentration disorders, joint pains, etc.)
to overwrite old thought patterns (advanced level)
to support the development of any new habit (advanced level)
What is autogenic training?
In short: autogenic training is a “passive” concentration, the mind listens to what it “hears” and always enters a relaxed state. We can also say that we will achieve our desired goal in relaxation; we are not actively working on it. We just let it happen.
The German neuropsychologist Johannes Heinrich Schultz developed autogenic training in the 1930s. He observed that he had patients who, through self-hypnosis, managed to bring themselves into a state that was previously only possible with a therapist experienced in hypnosis. Nowadays autogenic training is the most popular and most frequently used relaxation method. Its effect has been proven by scientific experiments.
Autogenic training is a structured meditative-style practice, consisting of a sequence of simple ‘mental exercises’ (thought-repetitions linked with relaxation) which have an easy-to-follow structure. Over time, the method helps to quieten down an overactive stress response (fight-flight) and can help balance the activity of body and mind. With practice, people report they can make a mental and physical switch into a calm state easily and at will.
Where and how should we practice autogenic training?
We do not need any special equipment during the relaxation exercises; the technique of autogenic training can be easily mastered. The method can be used anywhere and at any time, even while traveling, at work or at home before falling asleep. The exercises can be done in a comfortable position, sitting or lying down. If the relaxation is done while sitting, the limbs should not cross each other, the arms should be kept on the armrests or loosely on the thighs!
In a lying position, the limbs should be comfortably extended, not crossing each other.
How much practice do I need to master the technique?
The entire exercise phase consists of around 6-12 joint sessions, each lasting 30-40 minutes. It is also worth doing the 15-20 minutes exercises at home several times a week, even daily in the first few weeks and months, so that they are properly integrated. Later, this can also be maintained with 2-5 minutes of daily practice. Of course, every person is unique and learns the exercises in different ways and with different dynamics. Someone needs longer and others less time to achieve success. One thing is for sure: If the small results are already noticeable in daily life, it can give enormous energy to continue. Therefore, it is not worth giving up despite possible initial difficulties. Just do it!
A deep relaxing experience can be evoked after just a minute on an advanced level because over time, even the repetition of a single word spreads complete calm in our body, both before a presentation or before the exam.
A few words about exercises
The method begins with the six basic exercises. We will learn simple sentences, and these will be the basic text of autogenic training. With the help of these sentences we get into an autosuggestive, relaxed state. When this happens, heart rhythm, circulation, and other bodily functions can operate at rest, and the nervous system is at rest.
After the six basic exercises for bodily functions, the advanced exercises can follow, because here the mind has calmed down and the brain has learned to master the basic exercises. We can say that the mind has entered into a receiving state. This level is about overcoming old thought patterns and acquiring new habits and the necessary qualities to achieve the set goals.
