Stress
Autogenics
Autogenic training (AT) is a systematic program that will teach your body and mind to respond quickly and effectively to your mental command to relax and return to a balanced, normal state. If you've heard the expression "mind over matter", then you may already have a basic idea of what autogenic training is all about.
The Basic Technique
Autogenics is a progressive technique. You begin by concentrating on a mental suggestion such as, "My left arm feels heavy and warm." Then repeat the same command, focusing on your right arm, left leg, right leg, and so on. Try to practice this exercise for about ten minutes, twice a day, or whenever you feel stressed.
Step By Step
Sit comfortably, loosen any tight clothing, close your eyes, and try to clear your mind. You may wish to breathe deeply for a few moments and repeat a peaceful suggestion such as "I feel quiet", or something similar.
Mentally focus on your left arm and repeat to yourself, "My left arm feels warm and heavy", until it begins to feel warmer and heavier. Then try the same command, focusing on your right arm, left leg, right leg, and so on, until you feel completely relaxed.
Breathe deeply and stretch as you finish the exercise. Open your eyes, exhale slowly, and notice how you feel. As you become better and better at this technique, you'll be able to help your body relax anywhere, at any time.
Progression of Autogenics
Autogenics is a technique that requires practice, time, and commitment -- but the benefits you gain are well worth the investment. Start by practicing autogenics twice a day for about ten minutes each session. Within four to eight weeks, you may be able to produce this relaxation response with as little as five minutes of concentrated effort. And, as you progress, you'll find that it's easier and easier to help your body relax when you "put your mind to it."
Relaxation Facts
The power of suggestion lies at the root of autogenic (or self-regulating) relaxation. With this technique, you tell yourself how you want to feel. When you feel stressed, sit down, close your eyes, and give yourself calming mental suggestions such as: "I am relaxed and calm","My hands are heavy and warm","I am calm and peaceful".
At each place you feel tension (example, neck muscles), take a deep breath, and imagine tension "melting" away as you exhale. It may seem strange, but we talk to ourselves all the time - this technique just focuses on making those thoughts positive and relaxing.
Page updated: 3/27/08
