Autogenic training: relaxation through self-hypnosis

Autogenic training is a method of autosuggestion that aims to put the body into a state of relaxation independently. It is based on positive self-suggestion through individual formulas and thoughts.

Procedure and principles

At the beginning, the basics and techniques of the training are discussed together.
Each participant develops their own formulas, which are repeated only in thought, to bring about the relaxed state.
In contrast to hypnosis, there is no influence from the therapist. This ensures that the practitioner can later apply the technique independently.

Autogenic training promotes self-control, stress reduction and a lasting improvement in well-being.

Autogenic training – exercises for beginners and advanced learners

Beginners: influencing physical processes

The aim of the beginners' autogenic training is to consciously focus on one's own body in order to positively influence physical processes. The practitioner assumes a relaxed posture, either lying on their back or in the so-called cab driver's position.

The basic exercises include:

Weight exercise: the formula ‘My arm is very heavy’ is used to create a feeling of heaviness that can later be extended to other body parts and the entire body.
Warmth exercise: with the help of suggestions, e.g. ‘My arm is very warm’, a pleasant feeling of warmth is created that flows through the whole body.
Breathing exercise: The focus is on the breathing rhythm, with the formula ‘My breathing is very calm’.
Stomach exercise: The concentration is directed to the upper abdomen to feel warmth there.
Heart exercise: The formula ‘My heart beats calmly and evenly’ helps to calm the heartbeat.
Forehead exercise: The formula ‘My head is light’ creates a feeling of lightness in the head.

The exercises, which take about an hour, are often done in groups. An introduction usually lasts about 10 hours, during which time the entire range of exercises is taught. It is important to consciously withdraw from the state of relaxation at the end, unless the practitioner wants to fall asleep immediately.

Advanced level: working with images

In the advanced stage of autogenic training, the power of imagination is used. Practitioners imagine scenes of their own choosing and experience them in a relaxed state. This method can help to gain new perspectives and find solutions to problems.

Autogenic training thus offers an effective way to harmonise body and mind at both levels, with long-term benefits.

Autogenes Training

Autogenic training – flexible and versatile

Self-awareness and regular practice

Autogenic training promotes self-awareness and conscious reflection. During the practice phase, it makes sense to stick to fixed times so that body and mind develop a rhythm. As practice progresses, it takes only a few minutes to achieve a state of relaxation. The training can be applied anytime, anywhere.

Areas of application

Autogenic training is suitable for general relaxation and for supporting various complaints and illnesses:

Stress
Muscle tension
Heart and circulatory complaints
High blood pressure (hypertension)
Stomach complaints
Sleep disorders
Hyperactivity
Inner restlessness
Chronic and acute pain
Migraine
Asthma

Contraindications

The training should not be used for:

severe anxiety
depression
delusions

In such cases, focusing on inner images can intensify the retreat and worsen the symptoms.

Autogenic training is an effective method for promoting relaxation, healing and well-being when it is used in a targeted and correct way.

Should you have any further questions or want to make an appointment: Call us at 030 40 60 79 01, or send an email.

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