What is Autotraining? Self-hypnosis: an immersive technique for beginners. The method of autogenic training at home - a technique for performing exercises for relaxation and relaxation Autotraining psychology

Autogenic training is based on the observation that changes in the body are accompanied by certain sensations. For example, when the muscles relax, there is a feeling of heaviness, and when the capillaries of the skin are filled with blood, a feeling of warmth. The opposite effect also takes place: focusing on the real gravity of the body promotes muscle relaxation, and concentration on the real body heat promotes blood flow to the capillaries of the skin.

Mastering autogenic training allows you to achieve a number of effects:

Calm down, relieve physical and mental stress.
Get a quick rest (quicker than while sleeping or watching TV).
Regulate heart rate and breathing, blood supply to the brain, which is very important for treatment psychosomatic diseases.
Fight pain.
Activate attention, memory, imagination, ability to physical effort.
Activate creative resources through the development of intuition, imaginative thinking.
Defeat bad habits by rationally dealing with stress, emotional and intellectual activation.
Know yourself.

autogenous state(a state of thoughtfulness, laziness, contemplation) occurs naturally if a person:

is located in a quiet place;
relaxed in a comfortable position;
focuses attention on something;
does not seek to achieve any result.

To fulfill these conditions, autogenic training must be carried out in a comfortable place. It should not be too cold or hot, stuffy, noisy. Small background noise usually does not interfere with activities, but sudden and loud noise should be avoided. Shading is not required. If the light from the window interferes, you can sit with your back to the window. There should be no fear that you will be disturbed.

Before class, loosen the waist belt, unbutton the top button of the shirt, loosen the knot of the tie, take off the watch, glasses. Women should wear trousers.

Poses for autogenic training

"Coachman on a droshky"

This pose can be practiced almost anywhere where there is a chair, stool, box of suitable height, etc.

Sit on the edge of the seat so that the edge of the chair falls on the gluteal folds (do not sit on the entire seat, as this leads to numbness in the legs).
Spread your legs wide to relax the muscles that bring your hips together.
Place your shins perpendicular to the floor; if after that there is tension in the legs, move the feet forward 3-4 centimeters until the tension disappears.
Lower your head forward so that it hangs on the ligaments, and hunch your back.
While swaying back and forth, make sure the posture is stable by balancing the lowered head and hunched back.
Place your forearms on your thighs so that your hands gently curve around your thighs and do not touch; do not rest your forearms on your hips.
Close your eyes and breathe calmly, as in a dream, inhaling and exhaling through your nose.

Reclining posture in a high back chair

Sit reclining in a chair so that when you relax your head leans back. The position of the arms and legs, as in the "coachman on the droshky" position.

When mastering postures for autogenic training, remember that they must be symmetrical. Any skew during the session will cause tension, preventing a fall.

Pose in a low back chair

The same “coachman in a droshky” posture with one difference - the student does not sit on the edge of the seat, but on the entire seat so that the hunched back rests against the back of the chair

Pose with a pillow under the head

The pose is convenient for practicing in bed before going to bed and in the morning immediately after sleep.

Lie on your back in bed, on the couch, sofa, put a low pillow under your head. Place your feet shoulder-width apart, relax your legs, while the socks will diverge to the sides. Bend your arms slightly at the elbows, place your palms down; the hands do not touch the body. Be mindful of the symmetry of the posture.

Lying position without a pillow

Lie on your back. Position the straightened legs so that the distance between the feet is 15-18 cm. outstretched arms position at an acute angle to the body with palms up.

Exit from the autogenous state

The exit technique allows you to activate as much as possible after the autogenous state:

Stop following the instruction of the lesson and focus on the fact that you had a good rest and will soon leave the autogenic state.
Slowly clench your fists, feel the strength in your hands, in your whole body; otherwise, do not change the position.
Without unclenching your fists, stretch your arms towards your knees.
Wait for the end of the next exhalation.
Take a deep breath, while inhaling, raise your arms up, arch your back, turn your face up.
Pause for 1-2 seconds to prepare for the last step of the exit.
At the same time: exhale sharply through your mouth, open your fists and open your eyes. After that, calmly lower your hands.

During the exit from the autogenic state, focus as much as possible on the energy, strength accumulated during the session (even if their increase was small). Proceed to each exit step only after the previous one has been completed. Perform all steps except the last one slowly, the last one as quickly and vigorously as possible.

People with high blood pressure during the exit need to concentrate on the calm, peaceful strength that has accumulated during the session. Those prone to low blood pressure should focus on vigor, energy, a feeling of chills along the spine, running "goosebumps" along the body.

Do not use the described technique 1-1.5 hours before bedtime. After finishing the session, stop following the instructions for this session, sit for a while with your eyes closed, then slowly straighten your back and open your eyes. Sit for 1-2 minutes, then you can get up.

Advice. Insufficiently clear working out of the exit from the autogenic state leads to lethargy, weakness after classes. Avoid the most common mistakes: speed and crumpled execution, lack of pauses between steps, non-simultaneous opening of the eyes, exhalation, unclenching the fists at the last step, not exhaling sharply enough.

To exit in a prone position, follow the same steps. Then inhale and as you exhale sit up in bed.

Task number 1

Master the postures for autogenic training. Whenever possible, try to stay in the pose for 5-10 minutes. While in the pose, try to relax as much as possible. If you feel discomfort in any part of your body, try to correct the defect in your posture that is causing it. In the absence of time, take a pose for at least a few seconds. Relax in postures and end with an exit. Do not use the exit technique 1-1.5 hours before bedtime.

"Mask of relaxation"

“Relaxation mask” is a facial expression in which mimic, chewing muscles and tongue are relaxed. Each tense muscle has a stimulating effect on the brain, and this prevents the emergence of an autogenic state. Mimic, chewing muscles and muscles of the tongue and hands have a great influence on the state of the brain, so more attention is paid to their relaxation.

The muscles of the hands can be quite easily relaxed, and for other muscle groups there are special exercises related to the fact that in everyday life we do not encounter work on these muscles; in addition, the rules of decency do not allow you to keep your mouth open and relax your facial muscles.

After mastering the “mask of relaxation”, combine it with the learned postures for autogenic training in the following way. Reclining in a high-back chair, the “relaxation mask” is performed as described above. In the “coachman on a droshky” pose and in a pose in a low-backed chair, the mouth is passively closed when the head is lowered. In lying postures, when the masticatory muscles are relaxed, the jaw slides down.

"Relaxation mask" can also be used in isolation in cases where there is no opportunity to engage in autogenic training, to reduce physical and mental stress, and relieve headaches.

Task number 2

To relax the chewing muscles vertical position head silently say the sound "Y", let your jaw drop. Sit like this for a few minutes, watch how, with the relaxation of the masticatory muscles, a wave of relaxation passes throughout the body, how the muscles of the face relax, the eyelids become heavier, the gaze stops, the surroundings become blurred due to the relaxation of the muscles that focus the lens. At first, look at your face in the mirror. Finish the exercise with the exit from the autogenic state, since even at first, with good relaxation of the facial and masticatory muscles, an autogenic state of one degree or another of depth occurs.

Task number 3

With the head upright, relax the masticatory muscles with a silent "Y". Then, to relax the tongue, silently say the syllable "Te", while the relaxed tongue gently rests on the back of the lower teeth. Watch your condition. Let the heavy eyelids fall. End the exercise with an exit. If it is not possible to work out for 5-10 minutes, complete the task for a shorter time, even if only for a few seconds.

Autogenic training exercises

Introductory exercise "Calmness"

The purpose of the exercise is to prepare for autogenic training.

Task number 4

Take one of the poses for training, relax, paying special attention to the “relaxation mask”, close your eyes. Breathe calmly, as in a dream; inhale and exhale through the nose.

Focus on the calm that comes from silence, a comfortable posture, and closing your eyes. Do not inspire yourself with any special “complete” calmness, passively focus on the one that you have at this time. Practice only as much as you can passively. If you start to get distracted, you should make an exit. Don't go out before bed.

Remember that only passive concentration produces a physiological effect. The most common mistake at the beginning of training is the desire to inspire yourself with the “right” state. Such internal activity disperses even the beginnings of the desired state, turning "relaxation" into flour.

Advice. Concentrate on the exercise for just a few seconds the first time so that you are not tempted to actively induce calmness. For a few seconds, even an absent-minded person can focus on real calm.

Exercise "Heavy"

The purpose of the exercise is to feel the heaviness of the body. To do this, do the following experiments:

Put your hand on balloon or crumpled paper, make sure that the weight of your hand squeezes them.
Put your hand on the scales, watch the deviation of the arrow, reflecting the severity of the hand.
In any of the postures for autogenic training, try to raise your arms, gradually increasing efforts in the deltoid muscles (covering, like epaulettes, our shoulder joints), make sure that with little effort this fails, as the heaviness of the arms interferes; feel this heaviness.
Lying in a bath of water, raise outstretched relaxed arms; when your hands rise above the water, feel the increment of heaviness in them; alternatively, let the water out of the bath and observe the increase in gravity throughout the body as the water flows out.

These experiments allow us to make sure that heaviness is inherent in our body and there is no need to inspire it. They need to be done within a few days. Learn to feel a little heaviness: concentrate on the heaviness that is; do not expect any particularly pronounced severity.

Task number 5

Take one of the poses for training, relax, focus on calmness. While continuing to feel calm, focus on the real heaviness of the right (left-handed - left) hand. Passively contemplate stillness and heaviness until the feeling of heaviness disappears and you become distracted. Make an exit (except for classes before bedtime). As you relax, heaviness will be felt in other parts of the body. Passively contemplate it where it is.

During the development of this exercise, do not try to spread the feeling of heaviness according to any scheme, to strengthen it with self-hypnosis. Any inner work will prevent the emergence of an autogenous state.

From session to session, as the relaxation of the muscles deepens, the sensations accompanying this process will change:

a feeling of heaviness will spread to the whole body and become pronounced;
a feeling of heaviness is replaced by a feeling of lightness, a feeling of alienation of the body may occur;
the body ceases to be felt.

These changes usually appear in separate parts of the body, usually in the hands. In these cases, passively contemplate the combination of sensations that has arisen (for example, the body is light, the hands are missing).

Remember that the feeling of heaviness in the arms is brighter than in the legs and torso. Do not try to make it uniform by willpower. The exercise is mastered if during the exercises there is heaviness in the arms and legs.

Exercise "Heat"

Immersion in the autogenous state is accompanied by a redistribution of blood in the body - its content in large vessels and muscles decreases, and it increases in the capillaries of the skin. This is accompanied by a sensation of warmth in the limbs and trunk. Passive concentration of attention on the real body heat can cause the above-described physiological shift.

To feel warm, do the following experiment. Sit down. Bend your elbows, place your hands at the level of your stomach so that your hands with slightly bent fingers are facing each other with palms. Focus on the warmth that the palms radiate. Subjectively, it feels like a thermal ball between the palms. By bringing the brushes closer and further away, you can feel the diameter of this ball. After doing this for 3-5 minutes, bring your palms to your cheeks, at a distance of 1-2 centimeters. You will feel the warmth radiating from your palms on your cheeks.

Task number 6

Relax into one of the workout poses, focusing first on calmness, then on calmness and heaviness. After that, while continuing to feel calm and heaviness, focus for a few seconds on the real warmth of the right hand (left-handed - left). After that, exit the autogenic state.

If you have cold hands before class, rub them, otherwise passive concentration on heat will be impossible. In the future, the time of concentration on heat will increase, and the feeling of warmth will naturally spread to the second arm, legs, torso. The maximum concentration time is determined by distraction and interference.

The exercise is mastered if during the lesson you feel the warmth of the hands and feet.

In this way it can be ensured that the body is warm enough to provide material for passive concentration. Passive concentration of attention on the warmth of the skin can increase its temperature by 2-4 degrees, normalize high blood pressure.

Exercise "Heart"

While in the autogenous state, the heart rate decreases. This corresponds to a feeling of calm, measured pulsation in the body. Passive concentration on this pulsation helps to slow down the pulse, normalizes the rhythm of the heart.

In order to passively concentrate on the pulsation, you need to do several experiments to detect it:

Place the second, third and fourth fingers of the right hand on the radial artery of the left hand, remember the rhythm of its pulsation; the same can be done by placing the index finger of the right hand on the jugular fossa above the upper end of the sternum.
Connect the fingers of both hands into a “lock” and place your relaxed hands in front of you; feel the pulsation at the bases of the fingers grasped by the fingers of the other hand.
Sitting on a chair, cross your legs and watch how the foot of the leg at the top rises to the beat of the pulse.

Task number 7

Relax into one of the workout poses. Focus on calmness, then on calmness and heaviness, then on calmness, heaviness and warmth. After that, while continuing to feel calm, heaviness and warmth, feel where you currently feel the pulsation, and passively focus on it. After a few seconds, exit the autogenic state.

In the future, the time of concentration on the pulsation will increase. From lesson to lesson, it will be felt in everything. large areas body, and the time will come when a calm and powerful pulsation will be felt throughout the body.

The exercise is mastered if during the lesson the pulsation is felt in the arms and torso.

Exercise "Breathing"

This exercise helps to calm the breath.

Breathing during autogenic training is calm, superficial, as in a dream; inhalation and exhalation is done through the nose. During the session, passively observe your breath without trying to do anything with it. Despite the outward simplicity of this instruction, at first it is difficult to follow it. For example, sometimes there is a temptation to lengthen the exhalation or pause after it, due to the fact that on the exhalation, relaxation and peace are deeper. The retribution for this follows immediately - the oxygen debt that has arisen inevitably entails a deep breath that breaks the relaxation you like so much.

It is best to observe the breath as if from the side. Observe every aspect of the breath: the movement of the air as you inhale and exhale, the cooling of the nostrils as you inhale, the movement of the abdomen in time with the breath.

Task number 8

Relax into one of the autogenic training poses and focus on calmness, heaviness, warmth and pulsation. Then, without ceasing to feel them, focus for a few seconds on any aspect of the breath. After that, exit the autogenic state.

As always when mastering a new exercise, gradually lengthen the time of concentration on breathing, remembering that you need to do the new exercise only as much as you are able to do it passively. The exercise is mastered if during the exercise the breathing is calm, lulling, accompanied by the impression that "breathing by itself."

During the lesson, the mastered exercises merge into one image: a calm, heavy and warm body mass, which is under the influence of two overlapping rhythms of breathing and pulsation.

Exercise "Solar plexus"

In the autogenous state, the activity of not only the organs of the chest cavity, but also the abdominal one is normalized. This is accompanied by a feeling of warmth in the abdomen. Therefore, passive concentration on real warmth in the abdomen, or, more precisely, in the area of the solar plexus, normalizes the activity of the organs. abdominal cavity.

The solar plexus is a collection of nerve plexuses that control the activity of the abdominal organs. It is located on the back wall of the abdominal cavity, behind the stomach, midway between the lower edge of the sternum and the navel.

Before that, you learned to passively concentrate on your body heat. Now you have to learn to focus on the warmth in the solar plexus area. Some difficulty is that in our minds the stomach, the solar plexus are not as clearly represented as the head and hands. You can make up for this by determining the projection of the solar plexus on the skin of the abdomen and rubbing this place clockwise.

Task number 9

Relax into one of the workout poses and focus on calmness, heaviness, warmth, pulsation, and breathing. Then, without ceasing to feel them, focus on the warmth deep in the upper abdomen. After a few seconds of concentration, exit. In the future, the time of concentration on the warmth of the solar plexus will be lengthened, as it was with the previous exercises.

The development of this exercise can be helped by imagining during the lesson, as if on exhalation, heat passes into the stomach.

Warning. If you have any diseases of the abdominal organs, consult your doctor before mastering this exercise. Exercise is contraindicated in acute inflammatory processes in the peritoneal cavity (appendicitis, peritonitis, pancreatitis), bleeding, tumors, women during menstruation. Suffering from diabetes, you need to understand that this exercise can activate the activity of the pancreas. Controlling sugar levels can reveal a decrease in the need for insulin.

The exercise is mastered if during the exercises you feel that the stomach is warmed up by pleasant deep warmth.

Exercise "Cool forehead"

In an autogenous state, blood flow to the head decreases. This is accompanied by a feeling of coolness in the forehead.

Passive concentration on the coolness of the forehead reduces the flow of blood to the head, the excess of which causes headaches. Performing the “coolness of the forehead” exercise allows you to increase mental performance, relieve mental fatigue and headaches. The object of concentration of attention is the temperature contrast between the warmth of the body and the coolness of the surrounding air. The difference from the “warmth” exercise is that we are not concentrating on the warmth of the body, but on the coolness of the air in contact with the forehead.

During preliminary training, try as often as possible to feel the coolness of the air on your forehead, the direction of air movement. You can feel the coolness especially clearly while walking, going down the stairs (climbing requires a lot of effort and makes it difficult to passive concentration), when leaving the room to the street.

Task number 10

Relax into one of the workout poses and focus on calmness, heaviness, warmth, pulsation, breathing, and warmth in the abdomen. Then, without ceasing to feel them, for a few seconds, focus on the coolness in the forehead. After that, exit the autogenic state.

In the future, lengthen the time of concentration on the coolness of the forehead. Do not try to feel a pronounced cold in the forehead - this can cause a spasm of the cerebral vessels, which will manifest itself as a headache. Coolness should be light.

The exercise is mastered if during the lesson you consistently feel a slight coolness of the forehead. With further training, coolness may spread to the temples, the root of the nose, the eye sockets, but this is not necessary.

Dynamics of the autogenic state

In autogenic training, you passively focus on calmness, the six standard exercises, and everything that happens to you. You should not try to change your state in any direction. Your body knows what state you need, and your passive attitude will allow the desired state to manifest. Two stages of the autogenous state can be distinguished:

passive stage. Calmness, relaxation, indifference to the environment increase, thinking slows down, while maintaining awareness of what is happening.
active stage. There is an increase in awareness. The student sharply perceives and experiences what is happening to him. Logical thinking stops, the perception of the environment is almost absent. Vivid experiences are possible: vivid visual images, suddenly formulated thoughts, liberation from the oppression of previously interfering experiences.

After leaving the active phase of the autogenic state, there is a surge of strength, a desire to realize the experiences that took place during the lesson. In this regard, classes before bedtime should be short in order to prevent the transition to the active stage of the autogenic state - this can make it difficult to sleep. Having worked out a little in the passive stage of the autogenic state, one should stop following the instruction and allow the autogenic state to pass into sleep. There is no exit from the autogenic state at bedtime.

The autogenic state differs from the drowsy state by the presence of constant awareness of everything that happens to us. Therefore, interaction with awareness allows you to regulate your state. By strengthening awareness, we remain in an autogenous state, preventing its transition into a dream. By allowing awareness to fade, we allow the autogenic state to pass into the drowsy state and then into sleep.

Autogenic modification

Autogenic modification - a change in one's state and behavior in an autogenic state.

Before engaging in autogenic modification, you should make a list of the tasks that you want to solve with autogenic training and rank them according to the degree of difficulty for you. Start with the easiest one.

Describe a picture of the state that interferes with the achievement of the goal. Pay attention to its emotional, intellectual (thinking) and bodily components.

For example, the successful passing of exams is hindered by timidity, accompanied by tension, a feeling of chill along the spine and thoughts like: “Well, that's it! I won't give up!"

Create a complex positive image, the opposite of the above. In this case, the image may be as follows: calmness, warmth along the spine and the thought: “I am confident in myself” or, in short, “I am confident.”

It is also good to analyze your state in those cases when you managed to overcome this difficulty, and supplement it with elements of a complex positive image.

Self-hypnosis formulas must meet the following requirements:

brevity. We do not think in long extended sentences, so a short phrase will be better imprinted on our consciousness. For example, the formula: "Calm" is better than "I am calm and confident in all situations."
Positivity. The formula must affirm, not deny. For example, the formula: "I'm not afraid of exams" can increase fear. Formulas should be applied: “I’m sure”, “I remember everything”, etc.
Individuality. The formula is made just for you, it doesn't have to satisfy everyone. Remember how in difficult times a phrase that only you understood helped you. If you have previously helped, for example, the word: “Everything!” in overcoming the craving for smoking, you can safely use it for autogenic modification, although it may seem pointless to another person.

Task number 11

Make a table. In the first column of it, place the tasks before you, starting with the simplest and ending with the most difficult. In the second column, write down the conditions that prevent each task from being achieved. In the third column, place a complex positive image for each situation. Consult with your class leader. In the autogenic state, in conjunction with the six standard exercises, contemplate a complex positive image of the easiest task. Once you have completed this task, you can move on to the next one. Example:

The fight against pain is carried out in a similar way. A complex positive image includes coolness or warmth in the area that needs to be anesthetized (specified by the doctor) and formulas about the insensitivity, strangeness or absence of this area. For example, a complex positive image for a tooth extraction: calmness, a huge relaxing heaviness in the whole body, coldness in the lower half of the face, as if you were lying face down in the snow, and as a result, the lower part of the face became insensitive, the formula: "The lower part of the face is alien" or just "Alien" when directing attention to the lower part of the face.

In the event that a certain situation causes difficulties for you, for example, fear of riding in transport, fear of heights, fear of public speaking, you can use the contemplation of these situations against the background of an autogenic state. The systematic combination of the image of this situation with calmness will lead to the fact that in real situation you will feel at ease. This method, called systematic desensitization by Joseph Wolp (USA), can be combined with the application of a complex positive image.

In the autogenic state, motor skills can be obtained and improved. In the autogenic state, you can repeatedly repeat in your imagination the actions that need to be learned or improved.

For this you need:

Precisely think over the movements that should be learned.
During autogenic training, not only visualize the action being performed, but also feel it, “imagine” it with your muscles, “pass” it through yourself.
Mentally pronounce to yourself the actions performed in parallel with the performed action or before it.
Starting to learn the movements, imagine its performance in slow motion, then, as you master it, the pace of its presentation accelerates to the real one.
At the beginning of mastering a motor skill, it is better to mentally imagine it in a pose close to the actual position of the body during the performance of this action. In the future, this work can be continued in classical postures for autogenic training.
As you master a motor skill, you can include real movements or allow them to manifest.
When imagining movement, dissolve in it, do not think about the final result.

More details about the use of ideomotor images can be found in the book by A. V. Alekseev “Overcoming Yourself”.

The highest level of autogenic training

The highest level of autogenic training (autogenic meditation) allows, operating with visual images, using figurative thinking, to work on deep psychological problems pushed into the unconscious by conflicts, to better understand oneself. Signs of readiness for work at the highest level are:

visual images spontaneously arising during classes;
vivid, memorable dreams, accompanied by a premonition of the meaning contained in them and a desire to understand it.

Preparation for the highest level consists in training to lengthen the time spent in the autogenous state and to gradually introduce external interference. This is necessary so that the flow of visual images is not interrupted due to the inability to stay in the autogenous state for a long time and is not distorted under the influence of external interference.

More information about working with visual images can be found in the book by G. Eberlein “Fears of Healthy Children”.

Work at the highest level of autogenic training must be carried out under the guidance of an experienced psychotherapist familiar with this method.

Autogenic training and music

Any use of extraneous speech and music violates the principle of training autogenicity and turns the session into a veiled hypnosis session. This makes a person dependent on outside help.

You can use music before classes to create a mood, for a better feeling of what peace and contemplation are. This can be useful for active, energetic people who have little experience in contemplation.

To do this, you can use, for example, the works of J. S. Bach:

Organ mass, part 2, B 669-671 part 3, B 676 part 6, B 682 part 8, B 686 Schmider's "Bach - Werke - Verzeichnis".
Choral prelude in E flat, V. 622 from the Organ Book.
Choral Prelude, V.745.
Prelude and Fugue in G minor, V. 558. 5 Suite for Orchestra No. 3 in D major, V. 1068, movement 2 (aria).

Autogenic training in everyday life

It is easier to master autogenic training than to apply it regularly in the future. Try to organically “fit” autogenic training into your everyday life. Remember that active reluctance to exercise occurs if there is no need for rest. “Catch” the moments when fatigue begins to accumulate, and the activity will be desirable. On the other hand, do not bring yourself to overwork when the activity becomes impossible due to a deterioration in the ability to concentrate. And, most importantly, often remind yourself that the autogenic state is not something inaccessible, that it arises by itself in everyone who creates the conditions for its occurrence.

Popular Literature

Alekseev A.V. To overcome oneself
Belyaev G. S., Lobzin V. S., Kopylova I. A. Psychohygienic self-regulation
Virah A. Victory over insomnia
Levi V. L. The art of being yourself
Lindemann X. Autogenic training
Pakhomov Yu. V. Entertaining auto-training. - In the book: Tseng N.V., Pakhomov Yu.V. Psychotraining. Games and exercises
Schultz I. G. Autogenic training
Eberlein G. Fears of healthy children

Literature for instructors

Petrov N. N. Autogenic training as a method for correcting violations of intra-family relations. In the collection: Family and personality formation (edited by A. A. Bodalev)
Lobzin V. S. Autogenic training
Khramelashvili V. V., Lebedev V. B. Psychological problems in the clinic cardiovascular disease: non-drug methods interventions for ischemic heart disease. Review
Everly J., Rosenfeld R. Stress: nature and treatment
Benson H. Relaxation response

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What is auto-training - definition

Autotraining in psychology is psychological technique based on self-hypnosis.

It allows a person to achieve peace and harmony.

Its essence is to calm the nervous system even in daily stressful situations.

Thanks to autotraining you can learn to manage your emotional state, relax, concentrate on your desires and much more.

Autogenic diseases

The autogenous are psychosomatic diseases, that is, psychological disorders that, to some extent, can affect the physiological state. These include:

neuroses;
neurasthenia;
depression;

It should also be noted that autogenic techniques in combination with the main treatment help to cure some diseases based on emotional stress: endocarditis, bronchial asthma, hypertension disorders gastrointestinal tract and others.

Autogenic therapy - what is it?

Autogenic therapy is used in various practices and has been known since ancient times.

Autogenic training involves exercises or techniques that may have different directions.(to eliminate insomnia, lose weight, get rid of emotional stress, etc.).

Only 30 minutes of autogenic therapy is equal to 3-4 hours of good sleep.

It has certain stages and rules, which may vary slightly based on the goal you want to achieve.

Autogenic therapy has quite strong healing effect:

blood pressure and pulse normalize;
the feeling of uneasiness and restlessness decreases;
the hormonal background improves;
the emotional state is normalized.

Luscher norm

Max Luscher famous psychologist who developed color test Luscher.

This test was used in a study in which psychotherapeutic patients underwent it at admission and at the end of their treatment.

It turned out that at the very beginning of treatment, the color preferences of patients were diverse, but with successful completion of therapy, they approached a uniform sequence. This sequence and called the autogenous norm, that is, the standard of neuropsychic well-being.

Methods and techniques of training

There are various techniques, methods and exercises of autogenic training. But they all have general rules:

It is better to train in a quiet place, make sure that nothing distracts you.
Take a comfortable position (preferably lie down), do not cross your arms and legs.
If you listen to an audio instructor, be sure to repeat all the phrases aloud after him.
If you want your own setting text, you can write it yourself, but it must be positive (make sure that the “not” particle does not slip anywhere), in the present tense and from the 1st person.
The text-installation for auto-training should consist of simple and short sentences.
Make sure that you are aware of the words that you say, and do not do it automatically.
It will be even better if you visualize everything you say so that the karting is in front of your eyes, the brighter and more detailed, the better.
It is advisable to repeat the text at least a couple of times so that it is better fixed in the subconscious.

Consider existing methods and autotraining techniques.

For women

In everyday situations, women often forget about their gentle and sensitive nature, and at work, on the contrary, they lack fortitude. Therefore, the text of auto-training should be quite individual.

In the first case“I am beautiful, feminine and tender. I have a charming face and a slim body.». In the second case stronger attitudes would be appropriate: “I am confident in myself. I will succeed. I will definitely get what I want."

Setting for success for women:

For weight loss

Of course, you need to understand that with auto-training it is impossible to say goodbye to everyone in a week. extra pounds. This method takes some time for which your subconscious will tune in to new installation will accept it.

Exercise preferably in the morning and evening.

Morning auto-training will help set the mood for the whole day.

At the same time, one cannot speak: "I will lose weight" or "I will eat less and work out in the gym."

Your text should roughly consist of the following settings: “I am healthy, beautiful and slim. I love my body. Right now I'm getting leaner. I feel my belly flatten and my butt tighten. I have a good figure. I like myself slim. I am strong and always achieve what I want.

You can change the text for the evening auto-training a little. If the morning is invigorating, then the evening, on the contrary, should be soothing: “I am slim and graceful. I like feeling skinny. I feel lightness all over my body. I am happy and relaxed."

Meditation for weight loss in this video:

Relaxation and relaxation

If you are constantly in a restless and anxious mood, then you should try auto-training aimed at relaxation and relaxation. It relieves fatigue, helps to restore strength, reveals your creative potential.

Settle in a quiet place. Nothing should distract you. Close your eyes and focus on your inner feelings. Feel every part of your body: left and right legs, torso, left and right arms, head.

Now relax them one by one. You can feel the warmth spreading through your body. Watch your fully relaxed muscles. The face is not tense, the eyebrows do not frown, the cheeks flow down smoothly, and the lips are not compressed, but in a slight smile.

The whole outside world, sounds and noises should fade into the background.

You dive into the inner world and focus on yourself.

Watch your breathing: it should be even and calm.

Feel your body relax more and more with each exhalation. You should not have any vivid emotions . You will feel harmony and peace.

Watch your thoughts, but don't overthink them. You can start visualizing: imagine that you are flying above the clouds, walking in a forest or a field. Everything imaginary should be bright and pleasant.

Do not forget that you also need to exit this state smoothly.. Move your left, then your right foot, do the same with your hands. Feel your body. When you're ready, gently open your eyes.

How to get rid of intrusive thoughts? you will find on our website.

To manage your condition

Auto-training exercises are also used to manage one's state: sensations in the body, feelings and emotions. The text setting depends on the specific situation.

For example, if you can't get to work, you feel distracted, then you can use something like this: “I feel great. I am cheerful and energetic. I am full of energy and ready to accomplish. I will succeed".

For children

Autotraining for children has its own characteristics:

it has a game form;
it is desirable to include exercises directly in the child's daily routine;
it is necessary to teach the child, explain what is required of him, tell about the correct position of the body and breathing.

The text must be developed individually, taking into account the preferences of children. For example, you can ask the child to imagine that he is a flower that blooms in the sun.

At the same time, you should pronounce phrases that would set him up for relaxation: “You feel light and calm. Your breathing is even."

Meditative auto-training for children:

With neuroses

When auto-training helps to feel relaxation, which already in itself has a good effect on the nervous system.

Such a rest is useful for any problems with the psyche and nerves. The main task of such training is to let go of emotional and physical tension.

That's why the text-setting could be like this:“I am relaxed. I feel like I'm calming down. My body is filled with heaviness and warmth. I am in harmony with myself and the world around me.

You can also work out all parts of the body in turn. You should go from feeling completely relaxed, to heaviness and then to warmth throughout the body.

For depression

Auto-training is actively used in the fight against depression.

But at the same time, it is important to understand that this is only one of the components of the complex of works, aimed at improving the emotional state.

During the exercise, you need to convince yourself that parts of your body are filled with pleasant warmth and become heavier.

As soon as you feel as relaxed as possible, you can begin to say positive attitudes.

Text task- cheer up and get a charge of optimism. It can be compliments to yourself or mood for a pleasant day.

Affirmation for neurosis internal stresses and conflicts:

For good health

If you feel worse, but never understand why or you had a protracted illness, then you can try auto-training for health.

Use the following settings“I am strong and healthy. Every cell in my body is filled with light and happiness. I feel great. I have a burst of vitality."

It is important to clearly imagine this image, to feel it.

Auto-training for health:

Before bedtime

If you have, then there are exercises that will help you cope with them. But here also additional conditions required: ventilate the room, spend a couple of hours before going to bed in a calm atmosphere, do not eat too much, listen to calm music.

Climb into bed and make yourself comfortable. Try to concentrate on the words that you will say to yourself. Don't let thoughts distract you. Relax.

And repeat: "I am calm. My body is relaxed. I'm resting. I am comfortable. My right leg fills with warmth. My left leg fills with warmth."

“I can feel the warmth spreading through my body. My body is filled with warmth. My hands are filled with warmth. My head is also filled with warmth. I feel good and calm."

“I feel warmth and pleasant heaviness all over my body. I feel calm. I feel a slight drowsiness that increases with every breath. I am calm. I am slowly drifting off to sleep. I am falling asleep. I sleep well."

At first, the exercise can be repeated several times. until you achieve what you want - falling asleep. But over time, you will notice that you begin to fall asleep faster and faster.

How to get rid of suspiciousness? find out right now.

Sleep right! For sleep, light hypnosis for insomnia:

Duration of daily session

How long is the minimum duration of daily auto-training? Should start gradually.

It is important that the lesson does not turn into a routine and you it wasn't boring. To begin with, you can stop at two minutes and gradually increase this time.

About Schulz's book

The founder of this method is I. Schultz, who wrote the book "Autogenic Training". It contains basic principles of auto-training.

At the same time, Schultz notes that this technique can be used not only as a tool for psychotherapy, but also as a method of preventing diseases, improving mood, increasing working capacity and stress resistance.

Auto-training is considered by him as a way to train spirituality and bring up the best qualities in oneself, by focusing on your own body and emotions, as well as positive visualization.

Most of the book is devoted directly to the exercises themselves, with detailed recommendations.

Thus, self-training can help cope with difficult life situations, strengthen the psyche, tune in to the coming day or, conversely, plunge into the realm of sleep.

The technique takes very little time and has a positive effect on the emotional state.

A video about autogenic training and its psychotherapeutic effect according to Johann Schultz:

Each person has the skills to individually program himself to achieve a specific goal. Some of the people manage to independently dive into a hypnotic state, through special breathing techniques. Being in a trance, a person gets the opportunity to control various physiological processes occurring in the body. The technique of autogenic training is based precisely on the ability of an individual to plunge into a trance state to relieve tension, restore strength or replenish an energy charge. Let's look at what auto-training is in psychology and what this technique is used for.

Auto-training (or autogenic training), in fact, is a mild form of hypnosis that a person applies to himself without outside interference.

Fundamentals of auto-training

Autogenic training is one of the methods of dealing with stress and replenishing the energy resources of the body. The auto-training technique was developed by the German psychotherapist Johann Heinrich Schultz. Based on their scientific research, this scientist conducted various experiments related to immersion in hypnosis. The work carried out made it possible to reveal that being in a state of trance, a person experiences special sensations. The feeling of heaviness in the muscle tissues means the relaxation of the muscle corset, and the feeling of warmth spreading through the body promotes blood flow to the surface of the skin. Schultz's teachings are based on special techniques that allow you to achieve the activation of the above feelings, contributing to the complete relaxation of the body.

Initially, autogenic training according to Schultz meant the use of this practice for the treatment of neurotic disorders. However, over the course of several decades, the technique gained such high popularity that it began to be used in other areas. Today, such practices are used to gain control over the physical or emotional state. The positive impact of auto-training is explained by an increase in the tone of certain departments located in the autonomic nervous system. Trophotropic reactions help to reduce the influence of stress factors on the psycho-emotional balance.

The purpose of auto-training

One of the primary tasks of using autogenic training is to replenish the body's energy resources, which are used in the fight against stress factors. Auto-training is a kind of synthesis of yoga and hypnosis. Using such methods, you can restore balance in the body, by achieving calmness and getting rid of stress. There are several similarities between auto-training and therapeutic hypnosis. The main difference between these methods is that with autogenic training, a person has the opportunity to take an active part in the process.

This psychotherapeutic practice has a positive impact on both the mental and physical health of a person. In order to achieve a lasting effect, you should pay attention to certain nuances.. These nuances include:

The presence of a strong motivation that makes a person achieve the intended goal.
The ability for complete self-control is an important component of this teaching.
During exercise, a person should be in a comfortable position.
During training, it is very important to concentrate on internal sensations, creating the necessary conditions to minimize the influence of environmental stimuli.

The auto-training technique was developed by the German Johann Schulz

This practice is recommended for people with disorders in the functioning of the nervous system. realities modern world lead to the fact that a person is faced daily with various stress factors that increase the feeling of anxiety and fatigue. The founder of autogenic training said that his technique helps people adequately relate to external irritating factors. Forcing the body to rest and relaxing the mind allows not only to positively assess the events taking place, but also to find a way out of conflict situations.

Regular auto-training sessions allow you to learn how to control your own emotions that have a negative connotation.

After immersion in a state of hypnosis, a person gets the opportunity to control the heartbeat, respiratory rhythm and the degree of muscle tissue tension. It has been scientifically proven that a session of such training helps to reduce cholesterol levels. Many experts recommend learning such practices to patients suffering from sleep disorders, blood pressure problems and migraine attacks. The relaxation of consciousness contributes to the activation of alpha waves, which help the body cope with various diseases.

Description of the technique

The Schultz relaxation technique, called autogenic training, is recommended not only for people with various mental disorders, but also for healthy people. Regular use of such training helps to strengthen physical and psychological health. Autotraining is one of the most available methods elimination of depression and negative thoughts. During the session, you can feel a slight pulsation in the body. By focusing all your attention on this feeling, you can increase the effectiveness of relaxation several times over. Experts in this field say that during the first sessions, only a slight concentration of attention on the pulsating points is sufficient.

Like physical training, auto-training has its own nuances. There are several specific stages of learning this method. At the initial stage, a person must learn how to properly relax his own body in certain poses. There are several methods for teaching these skills. Next, a person must learn to use specific visualizations in order to get the body to perform its tasks. People who practice autogenic training for a long time can tune in to a short sleep, which will fill them with strength and calmness. key point in this practice is the way out of the trance state.

Auto-training training helps to correct some traits of a person’s character, to save him from bad habits cope with psychological disorders

Since such training affects various aspects of psychological health, only specialists should learn auto-training methods. On early stages, during the exercise, a person must use various texts for self-hypnosis, which have a certain semantic load. There are many different training formulas that differ in the objects of action:

Neutralizing action– aimed at reducing exposure to external stimuli.
Developmental action- is aimed at activating hidden processes that enhance brain activity.
Withdrawal-directed action- reduces dependence on certain irritating factors.
Supportive action– aimed at activating the manifestation of positive personality traits.
Contradictory action- feedback effect.

Performing autogenic exercises

The implementation of the technique of deep immersion in a state of hypnosis requires additional assistance from a specialist. An individual can conduct short autogenic trainings on his own, having completed a course of immersion in a trance. The choice of a place for an auto-training session is very important.. It is necessary to select a place based on the degree of its consecration and sound insulation. In order to quickly enter a trance state, you should completely abandon external stimuli and allow your body to relax. You should also take care of adopting a comfortable body position in which you can comfortably spend at least twenty minutes.

Hannes Lindemann, who is one of the orthodox followers of Schulz's teachings, in his scientific papers, suggests that you can achieve an effect with auto-training only by relaxing your own body as much as possible. Regular exercise will help you learn to control your body and relieve muscle tension within a few minutes. Only by learning such control can a smooth transition to the visualization method be made. The average duration of training is from ten to forty minutes. According to Lindemann, it is best to use short exercises (ten minutes each) several times during the day.

It is forbidden to carry out autogenic training while in a state of increased stress, since there is a danger of harm to the body. Muscle relaxation should be carried out smoothly, measuredly moving from stage to stage.

There are various methods of conducting auto-training. Let's look at the most comfortable body positions for exercising. One of the most comfortable positions is lying on your back. Having taken a comfortable position, you should spread your legs and put your hands along the body, palms up. If a slight discomfort is felt in such a position, pillows should be placed under the limbs.

Auto-training is indicated in the treatment of neurosis, functional disorders and psychosomatic diseases, primarily in neurasthenia.

Immerse yourself in a trance state more comfortably while sitting in a chair. The chair should have a high back that will support the head and neck in the correct position. It is best to take those positions that will allow you to fully straighten the spine. Hands should be placed on the armrests or knees.

Instead of a chair, you can use a chair without a back. Using a stool, you need to sit on the edge of the seat, resting your hands on your hips. The limbs and head should be kept loose, without much tension. While in this position, you should spread your legs shoulder-width apart, and press your chin to your chest.

Only after you begin to feel confident in such poses, you can begin the dive itself in a state of hypnosis. Using the technique of verbal self-suggestion, each of the statements should be repeated several times. Having doubts in your own words can destroy the whole effect of training. It is important to pay attention to the fact that certain suggestions and concentration of attention are characteristic of each stage of training:

At the first stage, you should focus on the feeling of heaviness in the lower or upper limbs. The concentration of attention should be carried out on the limb where the feeling of heaviness is felt stronger.
After that, you should try to cause a feeling of warmth. It is best to start this stage from those parts of the body where heaviness is felt.
Next, you need to focus on heat in the area of \u200b\u200bthe heart muscle.
Then you should go to the respiratory organs. Try to feel how the air moves along the lungs. Learn to feel the brightness of each exhalation and inhalation.
After that, you need to focus on the feeling of warmth in the solar plexus and abdominal cavity.
Before coming out of a trance, you should focus on the feeling of coolness in the forehead.

Additional Incentives

Alexander Ivanovich Frolov, who developed his own health system, says that you can increase the effectiveness of training by visualizing pleasant pictures. Relaxing pictures generated by the imagination should be smoothly moved from consciousness to body. For each person, such paintings should have individual features. For some, the view of the sea surface helps to relax, while for others the pictures of a snow-covered forest. It is important that the presented picture has liveliness. It should be imagined that at this moment, you are inside it. Try to use your senses to see bright colors, smell different smells and hear sounds.

Autotraining is widely used as active method psychotherapy, psychoprophylaxis and psychohygiene

Contraindications

Many people suffering from depressive and neurotic disorders often experience insomnia. Autogenic training can be a great sleep aid. However, like many methods of psychotherapeutic influence, there are certain limitations. Experts do not recommend engaging in these practices during exacerbation of various diseases, vegetative crises and bouts of clouding of consciousness.

Many somatic diseases that have an acute form of severity are the main contraindication to autogenic training. Use this technique influence on the body and spirit is recommended in the presence of emotional exhaustion caused by various phobias, stress or depression.

Autotraining- this is not only for "the most charming and attractive." Auto-training practices help restore self-confidence, regulate your well-being, emotional state. Today the Country of Councils will tell you about the basic techniques in auto-training.

Autotraining is aimed at teaching the control of the muscular system, respiratory system as well as the imagination of a person in order to influence their own physical and mental state.

Autotraining: preparation

Before you start auto-training, you should prepare a little. Before auto-training, you can not take psychotropic drugs, alcohol, coffee, energy drinks. It is strongly recommended not to eat spicy, bitter, salty, fried foods 2-3 hours before auto-training. In addition, you should not drink too much liquid before starting classes, as this increases the heart rate and makes it more difficult to relax.

For auto-training, you should take a pose that promotes relaxation. Depending on the location of the training, and this may be own house, and the interior of the car, and the compartment of the train on a long trip, you can take one of the following postures:

“mummy” position: lie on the floor, arms along the body, legs shoulder-width apart, head, neck and back are on the same line;
“coachman” position: sit down, tilt your head forward (so that you slightly press the thyroid gland), put your hands on your hips, bend your legs at the knees at a right angle;
pose "reclining half sitting" - suitable for exercising in a soft comfortable chair.

Autotraining: conducting

Auto-training should be carried out only when the person himself is interested in it. The positive impact of auto-training increases when during training a person is a little (!) Excited, a little physically tired, his muscles are relaxed. Words uttered during auto-training should not meet with criticism, resistance, what was said should be desirable for a person.

Important point! Words for auto-training should be learned by heart in advance, before the start of the lesson, so that later in the process of auto-training you will not be distracted by remembering the desired text.

Autotraining: examples

To quickly and effectively relieve stress, fatigue, you can use, for example, such auto-training.

In the first part, use the following wording:

"I'm resting. Relax. I feel free and light. I am calm. I am calm. I am calm. The whole body is relaxed. It's easy and pleasant for me. I'm resting."

The second part uses the following wording:

“I rested. I feel refreshed. I feel lightness all over my body. I feel energized throughout my body. I want to get up and take action. I open my eyes. I am full of strength and vigor. I'm getting up!

The first part should be repeated several times until maximum relaxation is achieved. After that, you should pronounce the second part and then quickly rise vigorously.

For rejuvenation, auto-training can be carried out with approximately the following verbal formula:

“I am getting younger every day. My body is working harder and harder. My brain is getting younger, my heart is young and strong. My blood vessels are getting stronger. I am getting healthier every day, I feel my youth and energy. Every day I get younger!”

When doing auto-training, you can adjust the formulas at your own discretion, the main thing is not to lose their essence.

Mankind has long known about the influence of our thoughts and feelings on the state of our body. Remember how your face turns red from embarrassment or your heart beats from fear. Why is it so hard to go to a job you hate even after have a nice rest And why is it so easy to dance all night with your favorite friends after a hard day at work? It's all about ourselves. If we are not interested, we subconsciously give a command to our body and it becomes heavy and weak. Mankind began to use suggestion to control its state.

Since ancient times, suggestion has been used to control people. in temples ancient egypt, India and other countries of the Ancient East, suggestion (hypnosis) was used to enhance the influence of religion on the broad masses of people. Sometimes, under its influence, people were healed of various neurotic ailments, which was explained by "exorcism", etc.

Healing with a word, prayers and a potion was carried out even at the monasteries of Kievan Rus. Subsequently, such a technique as suggestion entered the scientific medicine. Unlike hypnosis, in which suggestion is carried out by another person, with auto-training - (from the Greek autos - himself, genos - origin), the patient actively works in the process of therapy. This method was proposed by a German doctor in 1932. Schultz(Schultz, J. H.) In Russia, autogenic training began to be used in the late 50s of the last century.

Relaxing the body with the help of self-hypnosis, you need to repeat such phrases that have a beneficial effect not only on the body, but also on the emotional state.

technique auto-training(AT) enjoyed by many athletes high level in order to preserve inner peace and relieve tension during the competition in order to achieve good results, because Too much energy is wasted. Many artists also resort to AT before performances to get the right mood and get rid of unnecessary anxiety. One of the famous artists was seen before performances in such a relaxed state that her jaw dropped.

In psychotherapy, autogenic training is used to treat children with enuresis and adults with sleep disorders, as well as many other diseases that are based on nervous tension. To facilitate classes, sometimes a doctor, having previously studied the condition of a given patient, writes down settings specially selected for him on a tape recorder. At home, he can listen to the recording as needed or as much as the doctor prescribed.

For auto-training, find quiet place where no one will disturb you. Perhaps in the future, when you master AT, you will be able to induce the state of relaxation you need (from Latin relaxatio - relief, relaxation) anywhere, even in public transport, but you still need a calm environment to begin with. So, relax, take a comfortable position of the body. Sit or lie down so that nothing interferes with you. Close your eyes and mentally pronounce:

I am completely calm...
My body is relaxed...
My legs are relaxed...
My legs are getting heavy...
A pleasant warmth spreads through the legs ...
My arms are relaxed and heavy...
A pleasant warmth flows through the hands ...
My body is relaxed...
In the area of the solar plexus, I feel warmth that radiates throughout the body ...
My head is relaxed...
All facial muscles are relaxed...
My breathing is even and calm

Each phrase must be repeated several times until you really feel relaxed and warm.

Depending on the goals autogenic training, add the necessary wording. For example, if AT is performed to improve health, one should focus on the desire to get better, recover and not feel pain, mentally insist that the disease passes, disappears and will not return.

During AT, you can strengthen willpower, increase faith in success and hope for the best, develop positive traits personality.

Your attitude in something depends on what you inspired yourself about this subject or person. As Milton said: The mind is powerful in itself and in itself is capable of turning hell into heaven or turning heaven into hell.".

If something annoys you, during auto-training you can inspire yourself with indifference to the annoying factor.

If you have insufficient or excessive appetite, you can correct it, you can work on freeing yourself from bad habits, suggesting to yourself that you are not addicted to cigarettes and alcohol.

Of course, as in everything else, in our world, to get positive result you have to work hard and constantly. If everything doesn’t work out for you right away, then you have a weak willpower, you need to strengthen it. Every step you take on your own strengthens your willpower.

Mankind has always been engaged in autogenic training, only in a more simplified version. Remember, as a child, when you were scared, what did you do? Right! Repeated many times: I'm not afraid, I'm not afraid!"When we grow up, we say to ourselves: " Why worry, what nonsense!" It seems that almost everyone has a favorite phrase, which in which case we repeat to ourselves to raise our spirits. So auto-training is a very real and accessible workout for everyone, moreover, we all do it from time to time, only each in his own way. And to get better, you need to try a little.