Autogenic training: relaxation through self-hypnosis

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.