Auto-training or autogenic training is a conscious relaxation for the purpose of immersion in an easy trance. Regular trainings increase immunity and resistance to stress, help an organism to cope even with very serious illnesses. And all suggestions which become, are effective at this time and their help it is possible to be adjusted with ease on cheerfulness, persistence, optimism or self-confidence.
Auto-training is available to everyone who will become interested in it. For this purpose no special conditions are necessary, it is possible to be engaged at home or at work during a break, in the subway or the plane. But to learn to enter a condition of absolute rest in any situation, it is necessary to begin with more comfortable situation, for example, at home.
Allocate 15 minutes
Begin a relaxation session before going to bed or right after awakening when you can be exempted completely from cares or, on the contrary, be adjusted for productive work. It is possible to be engaged also in other convenient time to have a rest and be tuned into continuation of day. Remarkably, if you manage to practice auto-training twice a day.
Provide a privacy
Ask that at this time you were not distracted, switch-off phone. Accept a convenient pose and take cover a cover or a plaid.
Classical poses for occupations auto-training:
- lying on a back, hands are located along a body, but do not touch it, legs are moved slightly apart;
- reclining, with a support on a back of a sofa or a chair, a leg and hand are freely extended;
- "the driver's pose" when the person sits, having bent forward and leaning elbows on hips, legs are bent in knees at right angle, and the head is hung forward.
In these provisions the relaxation of muscles is the easiest reached, the body has better a rest. And hands and legs should not cross, and it has to be convenient to you to be in the chosen pose it is more than 10 minutes. And the plaid is necessary in order that you did not distract from an autogenic training if to you it becomes suddenly cold.
Formulas of targeting of a trance:
"My right hand heavy; I am absolutely quiet". It is better for lefthanders to speak about the left hand - feelings from the leading hand easily pass to all other muscles of a body. Represent that you cannot move a hand because of its weight.
"My right hand warm; I am absolutely quiet". If you prior to a session strongly pound palms and remember these feelings, then it is easy for their vyzyveta during auto-training.
"My quiet and equal breath; I am absolutely quiet". You breathe slowly and deeply.
"My heart fights quietly and exactly; I am absolutely quiet". When we concentrate on heartbeat, it usually becomes more frequent. Therefore, saying this phrase, just inspire in yourself rest, do not listen attentively to heart beat.
"The solar plexus radiates heat; I am absolutely quiet". Represent how pleasant heat comes from the area at the top of a stomach and spreads on a body soft waves.
"My forehead is pleasantly cool; I am absolutely quiet". Just remember feeling of a cool from an easy breeze and present it in a forehead.
These phrases are said on 6 times; it is possible to pronounce them about himself or to listen in record - choose that will suit you more.
Auto-suggestion
You can use ready affirmation or think up the. Positive short approval in the present has to be received; not what you would like to avoid and what you aspire to what you want. For example:
- "I am filled with cheerfulness and energy".
- "I am full of confidence and force"
- "I am able to live easily and with pleasure in heart"
- "My work brings me a large income"
Completion of a session
Several times deeply inhale and slowly stretch. Do not get up at once, you do not hurry to come back to affairs. Stay 1-2 more minutes in the quiet and weakened state. In the evening you can even fall asleep - it will be a natural exit from a trance.
Regular trainings will develop at you a habit to relaxation. You do not need to say all formulas on 6 times, will only be to think of feelings of heat or weight enough - and they will come. Neither special poses, nor silence will be necessary - you learn to be restored in any situation sitting and even standing. But it is worth continuing auto-training in classical option all the same. He will give the real support to your mentality and health.
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