Example Of An Initial Autogenic Training Session ...
Effects of autogenic training
Autogenic Training restores the balance between the activity of the sympathetic (flight or fight) and the parasympathetic (rest and digest) branches of the autonomic nervous system. This has important health benefits, as the parasympathetic activity promotes digestion and bowel movements, lowers the blood pressure, slows the heart rate, and promotes the functions of the immune system.
Sample Session:
- Sit in the meditative posture and scan the body
- “my right arm is heavy”
- “my arms and legs are heavy and warm” (repeat 3 or more times)
- “my heartbeat is calm and regular” (repeat 3 times)
- “my solar plexus is warm” (repeat 3 times)
- “my forehead is cool”
- “my neck and shoulders are heavy” (repeat 3 times)
- “I am at peace” (repeat 3 times)
- Finish part one by Cancelling
- Start part two by repeating from step 2 to Cancelling
- Start part three by repeating from step 2 to Cancelling
When you end your practice it is a good idea to Cancel to avoid your thoughts from inadvertently materializing. To Cancel say “arms firm” and move your arms vigorously, say “breathe deeply” and breathe deeply, and say “open eyes” and at open your eyes.
Many practitioners will choose not to cancel between the three iterations, in order to maintain deeper relaxation.
Quite often, one will ease themselves into the “trance” by counting to ten, and exit by counting backwards from ten. This is another practice taken from progressive relaxation
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