Autogenic training (Greek autos - self, genos - origin). An active method of psychotherapy, psychoprophylaxis and psychohygiene, aimed at restoring the dynamic balance of the system of homeostatic self-regulating mechanisms of the human body, disturbed as a result of stress. The main elements of the methodology are muscle relaxation training, self-hypnosis and self-education (autodidactics). The activity of autogenic training opposes some of the negative aspects of hypnotherapy in its classical model - the patient's passive attitude to the treatment process, dependence on the doctor.

As a therapeutic method, A. t. was proposed for the treatment of neurosis by Schultz (J. N. Schultz) in 1932. In our country, it began to be used in the late 1950s. The therapeutic effect of A. t., along with the development of a trophotropic reaction as a result of relaxation, characterized by an increase in the tone of the parasympathetic division of the autonomic nervous system and contributing to the neutralization of the stress state, is also based on a weakening of the activity of the limbic and hypothalamic regions, which is accompanied by a decrease in general anxiety and the development of anti-stress tendencies in trainees (Lobzin V. S., 1974).

There are two stages of A. t. (according to Schultz): 1) the lowest stage - teaching relaxation with the help of exercises aimed at causing a feeling of heaviness, warmth, mastering the rhythm of cardiac activity and breathing; 2) the highest stage - autogenic meditation - the creation of trance states of various levels.

The lowest level, A.t.-1, consists of six standard exercises that are performed by patients in one of three postures: 1) sitting position, "coachman's position" - the trainee sits on a chair with his head slightly lowered forward, hands and forearms lie freely on front surface of the thighs, legs freely apart; 2) lying position - the trainee lies on his back, his head rests on a low pillow, his arms, slightly bent at the elbow joint, lie freely along the body with palms down; 3) reclining position - the trainee sits freely in the chair, leaning on the back, hands on the front surface of the thighs or on the armrests, legs freely apart. In all three positions, complete relaxation is achieved, for better concentration, the eyes are closed.

Exercises are performed by mentally repeating (5-6 times) the appropriate self-hypnosis formulas, which are prompted by the training leader. Each of the standard exercises is preceded by a goal formula: "I am completely calm."

First exercise. Causing a feeling of heaviness in the arms and legs, which is accompanied by relaxation of the striated muscles. Formulas: "Right arm is completely heavy", then "Left arm is completely heavy" and "Both arms are completely heavy." Same formula for the legs. Final formula: "Arms and legs are completely heavy."

Second exercise. Causing a feeling of warmth in the arms and legs in order to master the regulation of the vascular innervation of the extremities. Formulas: “Right (left) hand is completely warm”, then “Hands are completely warm”, the same formulas for the legs. Final formula: "Hands and feet are completely heavy and warm."

Third exercise. Regulation of the rhythm of heart contractions. Formula: "The heart beats strongly and evenly."

Fourth exercise. Normalization and regulation of the respiratory rhythm. Formula: "I breathe perfectly calmly."

Fifth exercise. Causing a sensation of warmth in the abdominal cavity. Formula: "My solar plexus radiates heat."

Sixth exercise. Causing a feeling of coolness in the forehead in order to prevent and relieve headaches of vascular origin. Formula: "My forehead is pleasantly cool."

An indicator of the assimilation of the next exercise is the generalization of sensations. For example, the exercise of instilling heat in the limbs is considered learned when heat begins to spread throughout the body.

It takes 2 weeks to complete each exercise. The entire course of A.t.-1 lasts about three months. Usually classes are held in groups 1-2 times a week under the guidance of a psychotherapist; the duration of the lesson is 15-20 minutes. Much attention is paid to self-training of patients, which are carried out twice a day (in the morning, before getting up, and in the evening, before going to bed), and, as a rule, patients keep diaries where they describe the sensations they experience during classes.

When mastering the first two standard exercises (“heaviness” and “warmth”), a special state of autogenic immersion arises, which Schultz called “switching” and defined physiologically as “a decrease in biotonus with intact consciousness.” Muller-Hegemann (D. Muller-Hegemann) explains this state by a decrease in cortical activity in the absence of external stimuli and a reduction in thought processes due to a focus on training formulas. This state is characterized as intermediate between sleep and wakefulness, it is very close to the first stage of hypnotic sleep (somnolence). The depth of autogenic immersion is divided into three phases. In the first phase, the patient feels heaviness, warmth, languor, spread throughout the body. The second phase is characterized by a feeling of bodily lightness, weightlessness, and often violations of the body scheme occur. The third phase can be characterized as "disappearance of the body".

The first and second phases can be differentiated electroencephalographically. Due to the significant inhibition of the cortex, repeated formulas become an effective means of self-hypnosis. In autogenic immersion, the patient proceeds to self-hypnosis directed against certain painful disorders.

Luthe (Luthe W.) distinguishes 5 types of formulas-intentions: 1) neutralizing, using the variant of self-hypnosis "do not care": "Swallowing is all the same" - with esophagospasm, "Flower pollen is all the same" - with allergies, etc.; 2) strengthening, for example: "I know that I will wake up when my bladder makes itself known" - with enuresis; "My brain speaks automatically" - with stuttering; 3) withdrawal-oriented, for example: "I know that I will not take a single drop of alcohol, in any form, at any time, under any circumstances"; 4) paradoxical, for example: “I want to write as badly as possible” - with writing spasm; 5) supportive, for example: "I know that I do not depend on drugs" - with asthma; "Names are interesting" - with poor memorization of names.

According to the general opinion, A. t. is most effective in the treatment of neurosis, functional disorders and psychosomatic diseases. It is indicated primarily in neurasthenia. Within this form of neurosis, the greatest effect is observed in psychogenic sexual disorders and sleep disorders. In obsessive-compulsive disorder, this is a phobic syndrome; satisfactory results in the treatment of obsessions. Many researchers point to the low efficiency of A. t. in hysteria, when a kind of "desirability" of the disease is noted. Comparative resistance is found in patients with hypochondriacal syndrome. There is practically no effect in compulsive syndrome in patients with obsessive-compulsive disorder. Low efficiency of treatment is also observed in psychasthenia.

The best results of using autogenic training are observed in the treatment of those diseases, the manifestations of which are associated with emotional stress and smooth muscle spasm, and the parasympathetic effect is achieved more easily than the sympathetic one. In the literature, there is a good result of using autogenic training in bronchial asthma, in the initial period of hypertension and obliterating endarteritis, in dyspnea, esophagospasm, angina pectoris, with spastic pain in the gastrointestinal tract and constipation. There is evidence of satisfactory results in the treatment of patients with peptic ulcer, one of the causes of which, according to popular belief, is local neurogenic vasospasm.

Autogenic training is effective as a treatment for various neurotic disorders of speech and phonation. However, in the general group of patients, autogenic training helps to stop only the phenomena of logophobia, but does not cure stuttering as a systemic neurosis, and therefore patients need to be trained in specialized psychotherapeutic groups for patients with logoneuroses.

Autogenic training is included in the complex treatment of alcoholism and drug addiction, in particular, to eliminate the withdrawal syndrome and the formation of an anti-drug setting. In the neurological clinic, A. t. is used in the treatment of residual effects of organic diseases of the nervous system in order to relieve psychogenic disorders that complement and complicate the picture of an organic lesion of the nervous system, as well as correct the reaction of the individual to the disease with vascular lesions of the brain, and treat residual effects of craniocerebral injuries. , neuroinfections, etc.

Successful removal of emotional stress and anxiety with the help of A. t. justifies its inclusion in numerous options for psychoprophylaxis of labor pains.

Autogenic training has also been widely used as a psycho-hygienic and psycho-prophylactic agent in the preparation of athletes, people working in conditions of emotional tension and in extreme conditions. Positive experience has been gained in the use of special variants of A. t. as a method of industrial hygiene.

Contraindications for the use of autogenic training are states of unclear consciousness and delirium, especially delirium of attitude and influence. It is not recommended A. t. during acute somatic attacks and vegetative crises. With severe arterial hypotension, some special techniques are used to overcome the undesirable predominance of the vagal system (see below the modification of K. I. Mirovsky and A. N. Shogam).

Modification of autogenic training of the lower level.
1. Muller-Hegemann modification (1957). Based on the work on the extensive representation in the cortical structures of the face (especially the tongue) and the hand (especially the thumb), Müller-Hegemann modified Schultz's technique by introducing several additional formulas, namely: "Facial muscles are completely relaxed", "Jaw sags freely down" , "The tongue is quite heavy" - before the formula "The forehead is pleasantly cool" and "Both hands are completely heavy" - after the formula "Both hands are completely heavy." Relaxation of the muscles of the face and hands contributes to a deeper autogenic immersion, and in patients with migraine often stops the onset of an attack. The author makes changes to the third exercise. When performing it, the patient should imagine the left hand filled with flowing warmth from the fingers of the left hand to the shoulder joint. In the future, he "pours" this "heat accumulated in the left hand" into the left half of the chest, feels it flowing through the heart and thus achieves a reflex expansion of the coronary vessels.

2. Modification of Kleinsorge and Klumbies (Kleinsorge H. and Klumbies G., 1965). The authors developed an organ-targeted training technique. Such "directed organotraining" is a further development of A. t. After completing the shortened general course of autogenic training, the authors divide patients into groups according to certain syndromes. In these groups, a course of specialized exercises is conducted, which are appropriately expanded and supplemented by the classical exercises of the first stage. The following groups are completed.

Head group. Indications: vasomotor headaches, migraine, Meniere's syndrome, active attention disorders. Emphasis is placed on the 6th exercise of autogenic training: “The forehead is pleasantly cool, the head is clear, free, fresh, it can focus on any thought,” etc.

Heart group. Indications: angina pectoris, cardiac syndrome, cardiac arrhythmias. The emphasis is on the 2nd and 3rd exercises. The therapeutic effect is based on the reflex expansion of the coronary vessels with the expansion of the skin vessels of the left hand.

Belly group. Indications: spasms of the muscles of the abdominal organs, gastralgia, biliary dyskinesia, mucous and ulcerative colitis. The emphasis is on the 5th exercise. The authors replace Schultz's formula "The solar plexus radiates heat" as unfounded physiologically with "Pleasant warmth spreads in my stomach."

Vessels group. Indications: disorders of peripheral circulation, hypertension in the neurogenic stage. The exercises are built on the basis of the first two exercises of autogenic training.

Great importance is attached to the formulas of general calmness.

Light group. Indications: psychogenic dyspnea, bronchial asthma (outside of an attack), initial degrees of emphysema. Training is carried out in a prone position, with the windows open. The formula is introduced: "I breathe very easily."

Peace group. Indications: sleep disturbances and emotional disturbances. Train in the supine position. Special exercises are aimed at relaxing the skeletal muscles (partly borrowed from the complex of progressive muscle relaxation). Tranquilization is also achieved indirectly - by presenting pictures that are emotionally pleasingly colored (landscapes, etc.).

The specialization of groups for individual syndromes is recognized as irrational by many authors. Recently, "directed organ training" is most often carried out not in treatment groups, but for professionally applied purposes - in the preparation of actors, athletes, etc. With such a grouping of trainees, many standard exercises of A. t.-1 turn out to be redundant, they are replaced by highly specialized techniques .

3. Modified by K. I. Mirovsky and A. N. Shogam (1963). The authors called their modification "psychotonic training." They have developed techniques that not only reduce, but also increase the tone, mobilize. Thanks to this, they have achieved a further expansion of the scope of A. t., excluding arterial hypotension and asthenia from the list of contraindications. Patients train in the "asthenic-hypotonic group". Muscle relaxation is excluded, since lowering blood pressure is contraindicated. Words are introduced into the formulas that imitate pronounced sympathomimetic shifts (chills, goosebumps, cold, etc.). The training ends with vigorous muscular self-mobilization. Workout text: “I am completely calm. My whole body is relaxed and calm. Nothing distracts. Everything is indifferent to me. I feel inner peace. Shoulders and back are slightly chilled. Like a nice, refreshing shower. All muscles become elastic. Goosebumps run through the body. I am like a compressed spring. Everything is ready to roll. All tense. Attention! Get up! Push!"

According to K. I. Mirovsky (1965), it is often possible to increase blood pressure from 60-70 / 45-50 to 110-130 / 70-80 mm Hg after the first lesson. Art.

4. Mobilizing, activating exercises that cause sympathomimetic shifts are also used by A. V. Alekseev (1969) and L. D. Gissen (1969), who proposed "psycho-regulatory training" for the training of athletes.

5. Modification of M.S. Lebedinsky and T. L. Bortnik (1965). This is an abbreviated version of autogenic training, adapted for a hospital. Course duration - 1 month (instead of 3). The duration of treatment is reduced by lengthening each session at the beginning of treatment up to 30 minutes. The patient practices daily 1 time with a doctor and twice on his own. Each exercise is learned in 3 days. The duration of treatment is also reduced due to the expansion of formulas. For example, the muscle relaxation formula: “I feel heaviness in my right hand, in my shoulder, forearm, fingers. I feel heaviness to the very tips of the fingers of my right hand. The sensation of warmth in the area of ​​the solar plexus is promoted by the idea of ​​swallowing saliva and spreading heat in the region of the esophagus and stomach. The duration of treatment is also reduced due to the strengthening of the heterosuggestive moment of autogenic training: patients repeat the formulas to themselves, which the doctor pronounces several times. Before starting to work with each formula and when moving from one formula to another, an extended formula of calmness sounds: “I am calm. I am completely calm.

Calm and rhythmic breathing. Rhythmic pulse. The heart beats evenly and calmly.

6. Reproductive training (modified by A. G. Panov, G. S. Belyaev, V. S. Lobzin, I. A. Kopylova, 1980) is a complex method of psycho-physiological and personal self-regulation. In this modification, sensory reproduction is widely used as a realizing technique - a deliberate reproduction of sensations. Reproductive training includes preparatory psychotherapeutic measures (studying the patient's personality and determining the main methods of psychotherapeutic influence), preliminary exercises (breathing exercises, ideomotor and relaxing training of the muscular apparatus) and the actual training course of A. t. Reproductive training, as the authors indicate, is a technique in a well-known least compilative, combining in a single technique techniques borrowed from many sources. Much attention in this modification is paid to the so-called "relaxation mask" - an exercise with which the course of autogenic training begins: "Gently lower the eyelids, look inwards and downwards on the cheeks on the sides of the nose, gently attach the tongue to the roots of the upper teeth from the inside (sound "T ”), let the lower jaw sag slightly, feeling its weight, and slightly push it forward (“y” sound).

Another feature of this technique is the introduction of respiratory gymnastics into the A. training course, which is carried out according to schemes specially developed by the authors. Rhythmic forced breathing lowers the excitability of some nerve centers and promotes muscle relaxation. Many authors note the influence of breathing exercises on the alignment of the emotional state of trainees, on the ability to concentrate. During breathing exercises, deep heat arises in the abdominal cavity, so it is used before the formula for inducing heat in the abdomen.

Other modifications of autogenic training of the lower level are described in the monograph by V. S. Lobzin and M. M. Reshetnikov "Autogenic training" (1986).

Exercises of the lower level affect mainly the vegetative functions. In order to optimize higher mental functions, Schultz developed the highest level of autogenic training (A. t.-2), the exercises of which should teach how to cause complex experiences leading to a cure through "autogenic neutralization" and "self-purification" (catharsis). The author considered the standard exercises of A. t.-1 only a preparation for the main treatment, the second stage - autogenic meditation, with the help of which autogenic neutralization is achieved. He believed that it was possible to finally get rid of neurosis only by neutralizing negative experiences. Schultz borrowed the techniques of such self-purification from the ancient Hindu system of yoga.

Autogenic meditation according to Schultz. Before embarking on autogenic meditation, the trainee must learn to keep himself in a state of autogenic immersion for a long time - an hour or more. During such "passive concentration" various visual phenomena ("shadows", "simple forms", color spots, etc.) arise. Further training consists in learning to induce and maintain "passive concentration" in the presence of annoying interference - bright lights, noise, sounding radio, etc.

First exercise. Fixation of spontaneously arising color representations.

Second exercise. Calling certain color representations, "seeing" a given color.

Third exercise. Visualization of specific objects.
Fourth exercise. Focusing on the visual representation of abstract concepts such as "justice", "happiness", "truth", etc.

During the execution of this exercise, a stream of strictly individual representations arises. For example, "freedom" is associated with a white horse galloping across the prairie. Specific visual images associated with abstract concepts help, according to Schultz, to reveal the subconscious.

Fifth exercise. The concentration of "passive attention" on arbitrarily evoked, emotionally significant situations. During the exercise, the trainee often "sees" himself in the center of an imaginary situation.

Sixth exercise. Calling up images of other people. First, one should learn to evoke images of "neutral" faces, then - emotionally colored images of people pleasant and unpleasant to the patient. Schultz notes that in these cases, the images of people appear somewhat caricatured, caricatured. Gradually, such images become more and more “calm”, “dispassionate”, caricature features and elements of emotional hyperbolization soften. This serves as an indicator of the onset of "autogenic neutralization".

Seventh exercise. The author called it "the answer of the unconscious." The trainee asks himself: “What do I want?”, “Who am I?”, “What is my problem?” etc. In response, he subconsciously responds with a stream of images that help him see himself “from the outside” in various, including disturbing, situations. This is how catharsis, self-purification is achieved, and “autogenic neutralization” occurs, that is, a cure. Analyzing the description of the meditative exercises according to Schultz, it is easy to see that they are reduced to a series of techniques of a kind of “autopsychoanalysis”.

The co-author of Schultz on the 6-volume manual Lute introduces new elements into the structure of the method - methods of autogenic neutralization: autogenic response and autogenic verbalization. These methods form the main content of the 6th volume of the manual for autogenic therapy.

Autogenous response according to Lute. To neutralize negative experiences, the techniques of “repetition” of those situations that caused the psychic trauma are used. Just as in psychoanalytic sessions, during autogenic reaction the doctor maintains complete neutrality. The author's experience shows that the patient's brain itself "knows" in what form and in what order the material should be "expressed" during autogenous neutralization. It is emphasized that during neutralization, only the “material” that interferes with the normal activity of the brain is released (ie, verbalized). Autogenic verbalization is carried out with closed eyes, and the patient's task is to tell about all the sensory images that appear in the state of autogenic relaxation.

In the method of practical implementation of autogenic response according to Luta, five basic rules or conditions can be distinguished (Lobzin V.S., Reshetnikov M.M., 1986): 1) the need to move from standard exercises to a passive attitude to visual images; 2) an unrestricted verbal description of any kind of perception (sensory images); 3) the principle of psychotherapeutic intervention in brain-controlled neutralization; 4) observance or recognition of the internal dynamics that are inherent in the period of autogenic discharges; 5) the principle of independent completion of psychotherapeutic work.

Throughout the course of autogenic response, standard exercises are used. Independent performance of autogenic response is allowed only with the permission of a psychotherapist. The intervals between sessions are 7-10 days.

Autogenic verbalization according to Lute. This technique is largely similar to autogenous response, however, it is carried out without visualization of representations. Unlike autogenic response, autogenic verbalization is used in cases where the “interfering material” (painful experiences) can be accurately described. Verbalization of a certain topic (for example, "aggression", "desire", "fear", etc.) is carried out in a state of autogenic relaxation and continues until the patient declares that he has nothing to say. Autogenic verbalization assumes that the patient knows a "topic" that contains "interfering material". In fact, autogenic neutralization techniques are an associative experiment proposed by Jung C. G. to identify hidden or suppressed drives. New is the implementation of this technique in a state of autogenic relaxation.

Domestic authors (Panov A. G., Belyaev G. S., Lobzin V. S., Kopylova I. A., 1980) developed an original set of exercises of the highest level of A. t. The concept of the authors of the highest level of A. t. is based in the first turn on data of psychophysiology of emotions. Central in the complex of autogenic training - 2 are the methods of deliberate regulation of the emotional state, deliberate modeling of emotions. The authors consider the main methods of mood modeling to be the control of muscle tone (such as Jacobson's progressive muscle relaxation), plot imagination exercises, and the so-called "self-affirmation exercises".

Storytelling exercises. Their goal is the independent, conscious and deliberate formation of a given emotional state, and the essence lies in the reproduction of emotionally colored representations, images and dynamic situations (plots). The formation of emotionally significant plot representations begins with setting a goal: what emotional state should be modeled. Depending on the chosen goal, the color corresponding to the desired emotion is also determined. The selected color serves as the basis for the formation of a verbal self-order. As an example, we give an exercise called "Park".

The purpose of the exercise is to create a state of peace, inner comfort, lazy languor, deep rest. The main sensory representations are visual. Self-order: “Green-green greens. Green-green foliage. Green leaves rustle. Figurative sweep - imagine yourself in the park on a warm and sunny summer day. Sun glare interspersed with patches of shade from the foliage. The body is warm but not hot (thermal image). The foliage is fresh, bright (color image). Spacious glades and alleys go into the distance (spatial image). Foliage rustles in a weak wind, distant and obscure voices of people (sound and tactile images - a breeze). Smell of fresh leaves (olfactory image). Musical reinforcement - smooth soft music pouring from park loudspeakers. You should get used to this picture, feel it and fix it in your mind.

Self-affirmation exercises. Often there are foreseeable emergency everyday situations associated with an increased sense of responsibility. Anxious anticipation of such situations gives rise to self-doubt, fear of failure and can provoke a neurotic breakdown. You can prepare yourself for such situations with the help of “self-affirmation exercises”. Patients are advised in the morning, not yet waking up completely, that is, being in a natural autogenic immersion, to rehearse the situation that disturbs them, but not the one they are afraid of, but the one they want to see it. This is a rehearsal for success. Such success rehearsals can be done a few days before the expected event or directly on the day when it is due, but not before bedtime, as this can provoke a sleep disorder.

In studies of domestic and foreign authors, it is noted that it is possible to accelerate the implementation of skills acquired in the process of autogenic training by using the principle of biofeedback (electromyographic, electroencephalographic, temperature, heart rate feedback, etc.).

AUTOGENIC TRAINING

(Greek autos - self, genos - origin). An active method of psychotherapy, psychoprophylaxis and psychohygiene, aimed at restoring the dynamic balance of the system of homeostatic self-regulating mechanisms of the human body, disturbed as a result of stress. The main elements of the methodology are muscle relaxation training, self-hypnosis and self-education (autodidactics). The activity of A. t. opposes some of the negative aspects of hypnotherapy in its classical model - the patient's passive attitude to the treatment process, dependence on the doctor.
As a therapeutic method, A. t. was proposed for the treatment of neurosis by Schultz (J. N. Schultz) in 1932. In our country, it began to be used in the late 1950s. The therapeutic effect of A. t., along with the development of a trophotropic reaction as a result of relaxation, characterized by an increase in the tone of the parasympathetic division of the autonomic nervous system and contributing to the neutralization of the stress state, is also based on a weakening of the activity of the limbic and hypothalamic regions, which is accompanied by a decrease in general anxiety and the development of anti-stress tendencies in trainees (Lobzin V. S., 1974).
There are two stages of A. t. (according to Schultz): 1) the lowest stage is teaching relaxation with the help of exercises aimed at inducing a feeling of heaviness, warmth, mastering the rhythm of cardiac activity and breathing; 2) the highest stage - autogenic meditation - the creation of trance states of various levels.
The lowest level, A.t.-1, consists of six standard exercises that are performed by patients in one of three postures: 1) sitting position, "coachman's position" - the trainee sits on a chair with his head slightly lowered forward, hands and forearms lie freely on the front surface of the thighs, legs are freely apart; 2) lying position - the trainee lies on his back, his head rests on a low pillow, his arms, slightly bent at the elbow joint, lie freely along the body with palms down; 3) reclining position - the trainee sits freely in the chair, leaning on the back, hands on the front surface of the thighs or on the armrests, legs freely apart. In all three positions, complete relaxation is achieved, for better concentration, the eyes are closed.
Exercises are performed by mentally repeating (5-6 times) the appropriate self-hypnosis formulas, which are prompted by the training leader. Each of the standard exercises is preceded by a goal formula: "I am completely calm."
First exercise. Causing a feeling of heaviness in the arms and legs, which is accompanied by relaxation of the striated muscles. Formulas: "Right arm is completely heavy", then "Left arm is completely heavy" and "Both arms are completely heavy." Same formula for the legs. Final formula: "Arms and legs are completely heavy."
Second exercise. Causing a feeling of warmth in the arms and legs in order to master the regulation of the vascular innervation of the extremities. Formulas: “Right (left) hand is completely warm”, then “Hands are completely warm”, the same formulas for the legs. Final formula: "Hands and feet are completely heavy and warm."
Third exercise. Regulation of the rhythm of heart contractions. Formula: "The heart beats strongly and evenly."
Fourth exercise. Normalization and regulation of the respiratory rhythm. Formula: "I breathe perfectly calmly."
Fifth exercise. Causing a sensation of warmth in the abdominal cavity. Formula: "My solar plexus radiates heat."
Sixth exercise. Causing a feeling of coolness in the forehead in order to prevent and relieve headaches of vascular origin. Formula: "My forehead is pleasantly cool."
An indicator of the assimilation of the next exercise is the generalization of sensations. For example, the exercise of instilling heat in the limbs is considered learned when heat begins to spread throughout the body.
It takes 2 weeks to complete each exercise. The entire course of A.t.-1 lasts about three months. Usually classes are held in groups 1-2 times a week under the guidance of a psychotherapist; the duration of the lesson is 15-20 minutes. Much attention is paid to self-training of patients, which are carried out twice a day (in the morning, before getting up, and in the evening, before going to bed), and, as a rule, patients keep diaries where they describe the sensations they experience during classes.
When mastering the first two standard exercises (“heaviness” and “warmth”), a special state of autogenic immersion arises, which Schultz called “switching” and defined physiologically as “a decrease in biotonus with intact consciousness.” Muller-Hegemann (D. Muller-Hegemann) explains this state by a decrease in cortical activity in the absence of external stimuli and a reduction in thought processes due to a focus on training formulas. This state is characterized as intermediate between sleep and wakefulness, it is very close to the first stage of hypnotic sleep (somnolence). The depth of autogenic immersion is divided into three phases. In the first phase, the patient feels heaviness, warmth, languor, spread throughout the body. The second phase is characterized by a feeling of bodily lightness, weightlessness, and often violations of the body scheme occur. The third phase can be characterized as "disappearance of the body".
The first and second phases can be differentiated electroencephalographically. Due to the significant inhibition of the cortex, repeated formulas become an effective means of self-hypnosis. In autogenic immersion, the patient proceeds to self-hypnosis directed against certain painful disorders.
Luthe (Luthe W.) identifies 5 types of intent formulas: 1) neutralizing, using the variant of self-hypnosis “do not care”: “Swallowing is all the same” - with esophagospasm, “Flower pollen is all the same” - with allergies, etc .; 2) reinforcing, for example: "I know that I will wake up when my bladder makes itself known" - with enuresis; "My brain speaks automatically" - with stuttering; 3) withdrawal-oriented, for example: "I know that I will not take a single drop of alcohol, in any form, at any time, under any circumstances"; 4) paradoxical, for example: “I want to write as badly as possible” - with writing spasm; 5) supportive, for example: "I know that I do not depend on drugs" - with asthma; "Names are interesting" - with poor memorization of names.
According to the general opinion, A. t. is most effective in the treatment of neurosis, functional disorders and psychosomatic diseases. It is indicated primarily in neurasthenia. Within this form of neurosis, the greatest effect is observed in psychogenic sexual disorders and sleep disorders. In obsessive-compulsive disorder, this is a phobic syndrome; satisfactory results in the treatment of obsessions. Many researchers point to the low efficiency of A. t. in hysteria, when a kind of "desirability" of the disease is noted. Comparative resistance is found in patients with hypochondriacal syndrome. There is practically no effect in compulsive syndrome in patients with obsessive-compulsive disorder. Low efficiency of treatment is also observed in psychasthenia.
The best results of the use of A. t. are observed in the treatment of those diseases, the manifestations of which are associated with emotional stress and with spasm of smooth muscles, and the parasympathetic effect is achieved more easily than the sympathetic one. In the literature, there is a good result of the use of A. t. in bronchial asthma, in the initial period of hypertension and obliterating endarteritis, with dyspnea, esophagospasm, angina pectoris, with spastic pain in the gastrointestinal tract and constipation. There is evidence of satisfactory results in the treatment of patients with peptic ulcer, one of the causes of which, according to popular belief, is local neurogenic vasospasm.
A.t. effective as a method of treatment of various neurotic disorders of speech and phonation. However, in the general group of patients with A. t., it helps to stop only the phenomena of logophobia, but does not cure stuttering as a systemic neurosis, and therefore patients need to be engaged in specialized psychotherapeutic groups for patients with logoneuroses.
A. t. is included in the complex treatment of alcoholism and drug addiction, in particular, to eliminate the withdrawal syndrome and the formation of an antitoxic installation. In the neurological clinic, A. t. is used in the treatment of residual effects of organic diseases of the nervous system in order to relieve psychogenic disorders that complement and complicate the picture of an organic lesion of the nervous system, as well as correct the reaction of the individual to the disease with vascular lesions of the brain, and treat residual effects of craniocerebral injuries. , neuroinfections, etc.
Successful removal of emotional stress and anxiety with the help of A. t. justifies its inclusion in numerous options for psychoprophylaxis of labor pains.
A. t. also received wide application as a psychohygienic and psychoprophylactic agent in the preparation of athletes, people working in conditions of emotional tension and in extreme conditions. Positive experience has been gained in the use of special variants of A. t. as a method of industrial hygiene.
Contraindications for the use of A. t. are states of unclear consciousness and delirium, especially delirium of attitude and influence. It is not recommended A. t. during acute somatic attacks and vegetative crises. With severe arterial hypotension, some special techniques are used to overcome the undesirable predominance of the vagal system (see below the modification of K. I. Mirovsky and A. N. Shogam).
Modification of autogenic training of the lower level.
1. Müller-Hegemann modification (1957). Based on the work on the extensive representation in the cortical structures of the face (especially the tongue) and the hand (especially the thumb), Müller-Hegemann modified Schultz's technique by introducing several additional formulas, namely: "Facial muscles are completely relaxed", "Jaw sags freely down" , "The tongue is quite heavy" - before the formula "The forehead is pleasantly cool" and "Both hands are completely heavy" - after the formula "Both hands are completely heavy." Relaxation of the muscles of the face and hands contributes to a deeper autogenic immersion, and in patients with migraine often stops the onset of an attack. The author makes changes to the third exercise. When performing it, the patient should imagine the left hand filled with flowing warmth from the fingers of the left hand to the shoulder joint. In the future, he "pours" this "heat accumulated in the left hand" into the left half of the chest, feels it flowing through the heart and thus achieves a reflex expansion of the coronary vessels.
2. Modification of Kleinsorge and Klumbies (Kleinsorge H. and Klumbies G., 1965). The authors developed an organ-targeted training technique. Such "directed organotraining" is a further development of A. t. After completing the shortened general course of A. t., the authors divide patients into groups according to certain syndromes. In these groups, a course of specialized exercises is conducted, which are appropriately expanded and supplemented by the classical exercises of the first stage. The following groups are completed.
Head group. Indications: vasomotor headaches, migraine, Meniere's syndrome, active attention disorders. The emphasis is on the 6th exercise of A. t.-1: “The forehead is pleasantly cool, the head is clear, free, fresh, it can focus on any thought,” etc.
Heart group. Indications: angina pectoris, cardiac syndrome, cardiac arrhythmias. The emphasis is on the 2nd and 3rd exercises. The therapeutic effect is based on the reflex expansion of the coronary vessels with the expansion of the skin vessels of the left hand.
Belly group. Indications: spasms of the muscles of the abdominal organs, gastralgia, biliary dyskinesia, mucous and ulcerative colitis. The emphasis is on the 5th exercise. The authors replace Schultz's formula "The solar plexus radiates heat" as unfounded physiologically with "Pleasant warmth spreads in my stomach."
Vessels group. Indications: disorders of peripheral circulation, hypertension in the neurogenic stage. The exercises are built on the basis of the first two exercises of A. t.-1.
Great importance is attached to the formulas of general calmness.
Light group. Indications: psychogenic dyspnea, bronchial asthma (outside of an attack), initial degrees of emphysema. Training is carried out in a prone position, with the windows open. The formula is introduced: "I breathe very easily."
Peace group. Indications: sleep disturbances and emotional disturbances. Train in the supine position. Special exercises are aimed at relaxing the skeletal muscles (partly borrowed from the complex of progressive muscle relaxation). Tranquilization is also achieved indirectly - by presenting pictures that are emotionally pleasingly colored (landscapes, etc.).
The specialization of groups for individual syndromes is recognized as irrational by many authors. Recently, "directed organ training" is most often carried out not in treatment groups, but for professionally applied purposes - in the preparation of actors, athletes, etc. With such a grouping of trainees, many standard exercises of A. t.-1 turn out to be redundant, they are replaced by highly specialized techniques .
3. Modified by K. I. Mirovsky and A. N. Shogam (1963). The authors called their modification "psychotonic training." They have developed techniques that not only reduce, but also increase the tone, mobilize. Thanks to this, they have achieved a further expansion of the scope of A. t., excluding arterial hypotension and asthenia from the list of contraindications. Patients train in the "asthenic-hypotonic group". Muscle relaxation is excluded, since lowering blood pressure is contraindicated. Words are introduced into the formulas that imitate pronounced sympathomimetic shifts (chills, goosebumps, cold, etc.). The training ends with vigorous muscular self-mobilization. Workout text: “I am completely calm. My whole body is relaxed and calm. Nothing distracts. Everything is indifferent to me. I feel inner peace. Shoulders and back are slightly chilled. Like a nice, refreshing shower. All muscles become elastic. Goosebumps run through the body. I am like a compressed spring. Everything is ready to roll. All tense. Attention! Get up! Push!"
According to K. I. Mirovsky (1965), it is often possible to increase blood pressure from 60-70 / 45-50 to 110-130 / 70-80 mm Hg after the first lesson. Art.
4. Mobilizing, activating exercises that cause sympathomimetic shifts are also used by A. V. Alekseev (1969) and L. D. Giessen (1969), who proposed "psycho-regulatory training" for the training of athletes.
5. Modification M.S. Lebedinsky and T. L. Bortnik (1965). This is an abbreviated version of A. t., adapted for a hospital. Course duration - 1 month (instead of 3). The duration of treatment is reduced by lengthening each session at the beginning of treatment up to 30 minutes. The patient practices daily 1 time with a doctor and twice on his own. Each exercise is learned in 3 days. The duration of treatment is also reduced due to the expansion of formulas. For example, the muscle relaxation formula: “I feel heaviness in my right hand, in my shoulder, forearm, fingers. I feel heaviness to the very tips of the fingers of my right hand. The sensation of warmth in the area of ​​the solar plexus is promoted by the idea of ​​swallowing saliva and spreading heat in the region of the esophagus and stomach. The duration of treatment is also reduced due to the strengthening of the heterosuggestive moment of A. t .: patients repeat the formulas to themselves, which the doctor pronounces several times. Before starting to work with each formula and when moving from one formula to another, an extended formula of calmness sounds: “I am calm. I am completely calm.
Calm and rhythmic breathing. Rhythmic pulse. The heart beats evenly and calmly.
6. Reproductive training (modified by A.G. Panov, G.S. Belyaev, V.S. Lobzin, I.A. Kopylova, 1980) is a complex method of psychophysiological and personal self-regulation. In this modification, sensory reproduction is widely used as a realizing technique - a deliberate reproduction of sensations. Reproductive training includes preparatory psychotherapeutic measures (studying the patient's personality and determining the main methods of psychotherapeutic influence), preliminary exercises (breathing exercises, ideomotor and relaxing training of the muscular apparatus) and the actual training course of A. t. Reproductive training, as the authors indicate, is a technique in a well-known least compilative, combining in a single technique techniques borrowed from many sources. Much attention in this modification is paid to the so-called “relaxation mask” - an exercise with which the course of A. t begins: “Gently lower the eyelids, look inwards and downwards on the cheeks on the sides of the nose, gently attach the tongue to the roots of the upper teeth from the inside (sound“ T"), let the lower jaw sag slightly, feeling its weight, and slightly push it forward (sound "Y")".
Another feature of this technique is the introduction of respiratory gymnastics into the A. training course, which is carried out according to schemes specially developed by the authors. Rhythmic forced breathing lowers the excitability of some nerve centers and promotes muscle relaxation. Many authors note the influence of breathing exercises on the alignment of the emotional state of trainees, on the ability to concentrate. During breathing exercises, deep heat arises in the abdominal cavity, so it is used before the formula for inducing heat in the abdomen.
Other modifications of autogenic training of the lower level are described in the monograph by V. S. Lobzin and M. M. Reshetnikov "Autogenic training" (1986).
Exercises of the lower level affect mainly the vegetative functions. In order to optimize higher mental functions, Schultz developed the highest level of A. t. (A. t.-2), the exercises of which should teach how to cause complex experiences leading to a cure through “autogenic neutralization” and “self-purification” (catharsis). The author considered the standard exercises of A. t.-1 only a preparation for the main treatment, the second stage - autogenic meditation, with the help of which autogenic neutralization is achieved. He believed that it was possible to finally get rid of neurosis only by neutralizing negative experiences. Schultz borrowed the techniques of such self-purification from the ancient Hindu system of yoga.
Autogenic meditation according to Schultz. Before embarking on autogenic meditation, the trainee must learn to keep himself in a state of autogenic immersion for a long time - an hour or more. During such "passive concentration" various visual phenomena ("shadows", "simple forms", color spots, etc.) arise. Further training consists in learning to induce and maintain "passive concentration" in the presence of annoying interference - bright lights, noise, sounding radio, etc.
First exercise. Fixation of spontaneously arising color representations.
Second exercise. Calling certain color representations, "seeing" a given color.
Third exercise. Visualization of specific objects.
Fourth exercise. Focusing on the visual representation of abstract concepts such as "justice", "happiness", "truth", etc.
During the execution of this exercise, a stream of strictly individual representations arises. For example, "freedom" is associated with a white horse galloping across the prairie. Specific visual images associated with abstract concepts help, according to Schultz, to reveal the subconscious.
Fifth exercise. The concentration of "passive attention" on arbitrarily evoked, emotionally significant situations. During the exercise, the trainee often "sees" himself in the center of an imaginary situation.
Sixth exercise. Calling up images of other people. First, one should learn to evoke images of "neutral" faces, then - emotionally colored images of people pleasant and unpleasant to the patient. Schultz notes that in these cases, the images of people appear somewhat caricatured, caricatured. Gradually, such images become more and more “calm”, “dispassionate”, caricature features and elements of emotional hyperbolization soften. This serves as an indicator of the onset of "autogenic neutralization".
Seventh exercise. The author called it "the answer of the unconscious." The trainee asks himself: “What do I want?”, “Who am I?”, “What is my problem?” etc. In response, he subconsciously responds with a stream of images that help him see himself “from the outside” in various, including disturbing, situations. This is how catharsis, self-purification is achieved, and “autogenic neutralization” occurs, that is, a cure. Analyzing the description of the meditative exercises according to Schultz, it is easy to see that they are reduced to a series of techniques of a kind of “autopsychoanalysis”.
The co-author of Schultz on the 6-volume manual Lute introduces new elements into the structure of the method - methods of autogenic neutralization: autogenic response and autogenic verbalization. These methods form the main content of the 6th volume of the manual for autogenic therapy.
Autogenous response according to Lute. To neutralize negative experiences, the techniques of “repetition” of those situations that caused the psychic trauma are used. Just as in psychoanalytic sessions, during autogenic reaction the doctor maintains complete neutrality. The author's experience shows that the patient's brain itself "knows" in what form and in what order the material should be "expressed" during autogenous neutralization. It is emphasized that during neutralization, only the “material” that interferes with the normal activity of the brain is released (ie, verbalized). Autogenic verbalization is carried out with closed eyes, and the patient's task is to tell about all the sensory images that appear in the state of autogenic relaxation.
In the methodology for the practical implementation of autogenic response according to Luta, five basic rules or conditions can be distinguished (Lobzin V.S., Reshetnikov M.M., 1986): 1) the need to move from standard exercises to a passive attitude to visual images; 2) an unrestricted verbal description of any kind of perception (sensory images); 3) the principle of psychotherapeutic intervention in brain-controlled neutralization; 4) observance or recognition of the internal dynamics that are inherent in the period of autogenic discharges; 5) the principle of independent completion of psychotherapeutic work.
Throughout the course of autogenic response, standard exercises are used. Independent performance of autogenic response is allowed only with the permission of a psychotherapist. The intervals between sessions are 7-10 days.
Autogenic verbalization according to Lute. This technique is largely similar to autogenous response, however, it is carried out without visualization of representations. Unlike autogenic response, autogenic verbalization is used in cases where the “interfering material” (painful experiences) can be accurately described. Verbalization of a certain topic (for example, "aggression", "desire", "fear", etc.) is carried out in a state of autogenic relaxation and continues until the patient declares that he has nothing to say. Autogenic verbalization assumes that the patient knows a "topic" that contains "interfering material". In fact, autogenic neutralization techniques are an associative experiment proposed by Jung C. G. to identify hidden or suppressed drives. New is the implementation of this technique in a state of autogenic relaxation.
Domestic authors (Panov A. G., Belyaev G. S., Lobzin V. S., Kopylova I. A., 1980) developed an original set of exercises of the highest level of A. t. The concept of the authors of the highest level of A. t. is based in the first turn on data of psychophysiology of emotions. Central in the A. t.-2 complex are the methods of deliberate regulation of the emotional state, deliberate modeling of emotions. The authors consider the main methods of mood modeling to be the control of muscle tone (such as Jacobson's progressive muscle relaxation), plot imagination exercises, and the so-called "self-affirmation exercises".
Storytelling exercises. Their goal is the independent, conscious and deliberate formation of a given emotional state, and the essence lies in the reproduction of emotionally colored representations, images and dynamic situations (plots). The formation of emotionally significant plot representations begins with setting a goal: what emotional state should be modeled. Depending on the chosen goal, the color corresponding to the desired emotion is also determined. The selected color serves as the basis for the formation of a verbal self-order. As an example, we give an exercise called "Park".
The purpose of the exercise is to create a state of peace, inner comfort, lazy languor, deep rest. The main sensory representations are visual. Self-order: “Green-green greens. Green-green foliage. Green leaves rustle. Figurative sweep - imagine yourself in the park on a warm and sunny summer day. Sun glare interspersed with patches of shade from the foliage. The body is warm but not hot (thermal image). The foliage is fresh, bright (color image). Spacious glades and alleys go into the distance (spatial image). Foliage rustles in a weak wind, distant and obscure voices of people (sound and tactile images - a breeze). Smell of fresh leaves (olfactory image). Musical reinforcement - smooth soft music pouring from park loudspeakers. You should get used to this picture, feel it and fix it in your mind.
Self-affirmation exercises. Often there are foreseeable emergency everyday situations associated with an increased sense of responsibility. Anxious anticipation of such situations gives rise to self-doubt, fear of failure and can provoke a neurotic breakdown. You can prepare yourself for such situations with the help of “self-affirmation exercises”. Patients are advised in the morning, not yet waking up completely, that is, being in a natural autogenic immersion, to rehearse the situation that disturbs them, but not the one they are afraid of, but the one they want to see it. This is a rehearsal for success. Such success rehearsals can be done a few days before the expected event or directly on the day when it is due, but not before bedtime, as this can provoke a sleep disorder.
In studies of domestic and foreign authors, it is noted that it is possible to accelerate the implementation of skills acquired in the process of A. t., by using the principle of biofeedback (electromyographic, electroencephalographic, temperature, heart rate feedback, etc.).

Psychotherapeutic encyclopedia. - St. Petersburg: Peter. B. D. Karvasarsky. 2000 .

BASIC EXERCISES OF AUTO TRAINING

The creator of auto-training was Professor Schultz. He died on September 27, 1970 at the age of 86, having lived a long creative life. His father was a professor of theology at the University of Göttingen. Schultz often said that his father was a healer of the soul, and he was a healer of the body through the soul. It is far from accidental that here we can trace the modern trend of the departure of a person who has lost his roots and does not have firm attachments, from a spiritual shepherd to a psychotherapist.

As Schultz writes in his book "Life Notes of a Neurologist," in his youth, friends often teased him for being weak. The same fate was with Freud, Kant and Goethe. However, they have demonstrated throughout their lives that, thanks to tireless work on oneself, one can live to a ripe old age, despite poor health.

After studying in Lausanne, Göttingen and Breslau (now Wroclaw (Poland)) Schultz worked for some time at the Paul Ehrlich Institute in Frankfurt before the First World War. Giving a demonstration course on the use of hypnosis in psychotherapy, he once placed a coin on the hand of a highly suggestible nineteen-year-old craftsman and suggested to him that it was hot and would cause him a painless burn. When he removed the coin, there was no redness or blistering on his hand. But two weeks later, the craftsman came back and said that every morning he found a blister on his hand, which disappeared over the next few hours. Schultz immediately realized that he had forgotten to remove the suggestion after the session. He corrected his mistake and the blisters went away after that.

Subsequently, Schultz became a neurologist. During the war, he wrote his first major work, The Treatment of the Mentally Ill, for which he later received the title of professor at the University of Jena.

Then for some time he was the chief physician of the famous White Deer sanatorium near Dresden, and in 1924 he moved to Berlin, where he worked as a neuropathologist. More than 400 publications and several books testify to his creative potential.

Schultz's most important work was the creation of the auto-training methodology, which has since been inextricably linked with his name.

Until 1910, Schultz worked in Breslau in a very popular hypnosis clinic. It was here that his interest in the field of science that is known today as psychosomatic medicine was born. Already in the work “The Formation of Layers in the Hypnotic Spiritual Life”, which appeared in 1920, the basic concept of auto-training is visible. The persons participating in his experiments “with absolute regularity” experienced two states in a state of hypnosis: a “characteristic heaviness”, especially in the limbs, and a characteristic “warmth”.

At the heart of hypnosis is a "central switch" that can be activated both mentally and physically. Already at that time it was clear that the effect of hypnosis is to stimulate the patient to hypnotic self-switching. At the same time, it was necessary to ensure that he did not fall asleep completely.

Switching, as with auto-training, begins with a feeling of heaviness and warmth. Schultz speaks of an "organic physical-psychic switch" that occurs, for example, when taking so-called "soothing baths".

The most important thing, according to Schultz, is to prepare the patient for the ability to switch independently. That this was possible, he knew from the work of brain researcher Oskar Vogt. He once told about one subject who “through a complete switch he himself transferred himself into a hypnotic state.” Now the patients had to induce a feeling of heaviness and warmth in themselves in a relaxed state.

In subsequent years, Schultz, with the support of his students and adherents, developed the system of auto-training to such an extent that in 1932 he ventured to expose the large monograph “Autogenic Training, Concentrated Self-Relaxation” to the public. This first edition was followed by numerous others, as well as translations into other languages.

Already in the preface to the seventh edition in 1951, Schultz said that many amateurs, for reasons of fashion, widely use autogenic training to bring themselves and others into a state of relaxation. Be that as it may, this shows how necessary relaxation exercises were already at that time. Today they are more needed than ever. Now they are talking about fashion again, while losing sight of how great the need is, the instinctive search for a remedy to help against the stress of everyday life. In the end, even a fashion trend will only succeed when there is a need for it. And the need for self-training is great. He found adherents all over the world.

First of all, you need to convince yourself that the autogenic technique can be mastered. Any doubt in oneself, in the method, in the leader of the course makes it difficult to carry out the intentions. It is good when you are neutral about something, but it is much better if you are positive about it. The prerequisite is internal readiness.

Among other things, the real reason that prompts you to do auto-training is of great importance. It is known from experience that people who simply want to “get acquainted” with it master this method more slowly and worse. Anyone who attends courses with friends or brings his wife there, and just kills time himself, can hardly count on good results. Convincing motivation that stands above any internal doubts and eliminates any self-doubt is the best guarantee for the rapid development of auto-training.After one of the participants admitted to me that it was cheaper for him to sit in class than to wait for his wife in a cafe, I began to emphasize at the beginning of each course, how important auto-training is even for people who consider themselves healthy.

A "weak" person masters this method more easily than a "strong" one, who has a well-developed consciousness of his individuality and who hardly identifies himself with others. Not very developed logical thinking sometimes contributes to learning in the same way as a firm belief in success. A balanced and tolerant person learns somewhat faster than a restless, nervous, active and skeptical nature.

“Your faith helped you” - this life wisdom is especially applicable here. Although faith is not given to everyone, it is necessary to consciously tune in to believe, because “to give a person faith is to multiply his strength tenfold,” as Le Bon wrote in his book Psychology of the Masses. How much the psychological effect of belief in the effectiveness of a method or medication subconsciously affects a person proves the placebo effect.

The word "placebo" comes from Latin and means "please". A placebo is an empty drug that is passed off as a drug. Instead of a really effective drug, a substance similar in appearance, but not having an effect, such as sugar or something similar, is given. If neither the doctor nor the experimental person knows whether it is a placebo or a real drug, then in this case we are dealing with a "blind" experiment.

In the course of various experiments of this kind, it was proved that self-hypnosis when using a placebo manifests itself in 30-90 percent of cases. Most often, positive self-hypnosis is observed with a headache.

Will has a strong restraining effect on the assimilation of auto-training methods. If the subject is too zealous, he himself interferes with success. Here we can talk about the "principle of paradoxical intentions" Conscious volitional effort causes and strengthens oppositely directed impulses. Intensified desire, on the one hand, and doubts, on the other hand, hinder realization. Schultz believes that one should sacrifice one's own aspirations and go with the flow.

Anyone who enters the learning process with confidence masters auto-training without difficulty.

Schultz constantly points out that "only a precise systematic and methodical approach will ensure the success of the method within its capabilities." In other words: the beginner should follow the course leader's instructions as closely as possible. Of course, a departure from the instructions may be justified in any particular case, but for most learners it is better to approach learning systematically.

Everyone can choose the most favorable time for themselves. Most often, the last exercise coincides with the time of going to bed. This has many advantages, which will be discussed below. An evening workout is absolutely essential.

The beginning of a new day with auto-training is also considered by many to be a kind of hygienic procedure for the soul. Anyone who claims that they are not able to find five minutes for him is deceiving himself. This is the most deceitful excuse you can find. Perhaps it is a sign of overexertion. It is in the morning that it is easiest to prove to yourself that false ideas have no power over you. To exercise in the morning means to learn to win.

Many course participants say that doing exercises in the morning, they fall asleep again. They are encouraged to repeat the following formula to themselves in the process of training:

During training, I am completely free and fresh.

The same formula should be repeated when exercising during the day at the workplace or anywhere else where falling asleep is undesirable. An afternoon workout, if done right, can replace a cup of coffee, as you'll feel fresh again. In the same way, you can purposefully overcome the fatigue that comes after eating.

If there is no separate room and you have to train in the presence of colleagues, then this is sometimes not easy to do. In such cases, I was repeatedly asked for advice. Once we agreed that the participant of the course would say to everyone in the room before the exercises: “Listen, my doctor recommended that I do autogenic training every time during lunch to get rid of the disease (for example, from varicose veins). You may speak quietly among yourselves, but do not speak to me for the next five minutes.”

On another occasion, one of the course participants said to a colleague who was sitting in the room smoking a cigarette: “Auto-training for me is the same as a cigarette for you. You smoke ten times in the morning, and I only work out once. So leave me at least for this time alone, so that I can fully concentrate on training.”

Of course, other explanations can be found, but in both of these cases it was important to maintain an underdeveloped sense of self as a person.

The more regularly the classes are held, the easier it is to achieve their effectiveness.

At the beginning of any course, take about two minutes for the first exercise. By the end of the course, you can devote five minutes to each of them. If more goal formulas are added to the exercises, then it can last up to ten minutes. But these ten minutes are your contribution to a healthy life!

When mastering auto-training, you should, as a rule, do exercises three times a day. If you are satisfied with the results, you can automatically switch to maintenance mode. However, you need to train at least once a day.

If possible, it is better to practice in a slightly darkened and not too warm room. It is better to close the windows so that neither noise nor gusts of wind interfere.

In such cases, sometimes it helps if you imagine that you have just returned from a long walk and feel pleasantly tired. This view will make the exercise easier. It's even better if you actually take a walk.

There are many individual reasons that make it difficult to concentrate thoughts. Some course participants report that it is more difficult for them to concentrate on training in the evening if they drink wine, others have the same difficulty after a cup of tea, cheese or other products. Drug users report that hashish makes it difficult to collect their thoughts, but a glass of beer, on the contrary, makes it easier to exercise.

Not every day can be trained with the same success. And yet it can be said that the more experienced the student, the less negative factors influence him. Just like in the Arabic proverb: the dogs bark, but the caravan moves on.

Of course, relaxation exercises must be carried out in an appropriate posture. In the courses we sometimes practice in the so-called pose of a cab driver. To accept it, you need to straighten up in a sitting position, straighten your spine and freely settle down with your whole body. In this case, one should not allow squeezing the abdomen and bending too far forward. The head hangs freely on the chest.

Hands without tension lie on their knees. They should not be in contact, because this most often interferes with concentration and distracts. Elbows slightly bent, legs slightly apart. The lower leg makes an angle of about 90 degrees with the thigh, that is, the legs stand vertically on the floor.

The eyes are closed. Among the many thousands of course participants, I have met so far only one who preferred to train with his eyes open. The tongue is loose and heavy, the lower jaw hangs freely, but the mouth is closed.

This so-called cab position or active landing can be taken anywhere, even in the toilet, as schoolchildren sometimes do when they want to calm down before a test or pronounce the necessary goal formula.

In a passive landing, on the contrary, you need to lean back on the seat back. At home, this is best done in a comfortable chair with a back or in an armchair. If possible, you can tilt your head back and put it on the back of the chair. Hands lie freely on the armrests. If this is not possible, then it is better to take the position of a cabman. You can't cross your legs, it's distracting.

Many people like to exercise lying down. The most common posture for this is to lie comfortably on your back and put something under your head so that it is slightly elevated. The elbows here are also slightly bent, and the palms are at the level of the hips. If someone experiences pulling pains or discomfort in the chest area in this position, you can put a pillow under your shoulders. The feet of the LEGS in a relaxed state should be slightly apart. If they are directed vertically upwards, this indicates a hidden tension.

People who suffer from lordosis can place two folded blankets under their knees. Not everyone is able to do exercises while lying on their back.

At almost every lesson, the question arises whether it is possible to train in the position in which a person usually falls asleep. People with curvature of the spine and heart disease often sleep lying on their right side. Of course, you can train in this position. Some even successfully practice auto-training while lying on their stomach, if this is their usual sleeping position. However, it is usually more difficult to achieve results if you train in different positions all the time. Especially beginners should constantly take the same position during training, in this case success comes faster. Yoga devotees, of course, train in their upright sitting posture, which has some other benefits as well and may be considered the best posture for experienced students.

Those less experienced should sit on the front edge of the chair, straighten up and then lower themselves into a free position. Both feet are on the floor. The posture takes some getting used to. In accordance with the ancient Chinese teaching, in this case, the vital energy (ki, chi, prana, etc.) flows freely. Among other things, in this position it is more difficult to fall asleep during a workout.

Our well-being depends on the ability to relax during the day. A person whose body is in physical tension is also mentally enslaved, and his relationship with the outside world is often also strained.

Tension has always been present in a person's life, it cannot be avoided. But now it seems to be more difficult for us to relax than in the old days, when the days passed in complete calm. It also seems that today we are more difficult than before to endure tension.

Life without her is impossible. Therefore, a person wants to relax. Whatever this state is called - whether it be heaven, heaven or bliss - he is ready to shorten the path to it, either by using intoxicants or even harming other people.

A person reacts differently to a state of tension. However, any disease leads to its increase, which can be expressed physically, mentally or in the social sphere. We all know nervous people who are constantly irritated and who get on their nerves with everything. They are in a state of constant overvoltage.

Many people wear a “mask”, that is, they are spiritually enslaved. Sometimes this is manifested in them and in muscle tension. Wilhelm Reich, an American of German origin, suggested that any “mask” leads to the enslavement of a certain muscle group, to the creation of a real “muscular shell”. Such tension can be relieved by special massage and special relaxation exercises. They also affect the “mask” itself. This long-known relationship between the soul and the body was reduced by the American Julius Fast to a short formula: “Our body is a message.” Everything that happens inside a person can be read from it.

Although the ability to relax is a completely natural process, it is often not achieved. Modern man, to use a familiar image from the field of sports, is constantly in a state of run-up, but he still cannot jump. Already thirty years ago, the journalist and physician D. D. Ratcliffe suggested that overvoltage killed more people than any other danger that threatens our lives. It can be said that the lack of detente kills us or shortens our life.

Motor exercises - a leisurely walk, dancing, gymnastics - lead the body to relaxation in a natural way. Pausing at work or changing occupations can also help you relax (for example, switching from work to a hobby). The method of conscious relaxation in auto-training seems to be specially created for a modern person who constantly suffers from lack of time. We must learn to use it in our own interests and constantly exercise. The ability to relax is already an achievement, since the exercises require character and endurance. In addition, it contributes to the liberation of the individual.

Turning to his organism, the student learns that he not only has a body, but that he himself is a body, as one of the formulations says. The student must, in the words of Schulz, "passively immerse himself in the experience of his own body." In thoughts, we must transfer ourselves to the organ on which we want to influence. This has nothing to do with our desire, since the will only interferes here. Self-hypnosis should occur without the participation of the will. Violation of this important principle can cause a paradoxical reaction. Let's remember how we fall asleep. Anyone who certainly wants to fall asleep, to call for sleep, as a rule, makes it difficult to fall asleep or even makes it completely impossible.

It is difficult for some listeners to distinguish between concentration, inner composure during training, and will associated with active tension. The absolute focus on the content of the exercises means complete detachment from one's desires and aspirations. This is the only way to ensure success. Neurologist G.R. Hayer formulated one of the most frequently used theses of auto-training: “He who learns to forget about himself in auto-training will find himself.” In other words: you need to free yourself from yourself in order to find your deepest core. release.

As we already know, thoughts, ideas, and even more so, goal formulas tend to be put into practice. Thus, if we imagine, in accordance with the first formula, that “the right (left) hand is heavy”, then changes occur in it, the symptoms of which subsequently need to be “removed”. Here it is necessary to strictly follow the instructions of Schulz. Even if you do nothing at all felt that the withdrawal of the suggestion is necessary in any case.The withdrawal formulas sound like this:

"Hands tense", or: "Unbend and bend arms",

Take a deep breath, open your eyes.

In this case, it is necessary to vigorously bend and straighten your arms. Apparently, it is enough just to strain and relax the muscles several times in turn on both hands. As far as I have seen, the action will be the same as with the flexion and extension of the arms. Withdrawal works worse if you first open your eyes, and then tighten the muscles of your hands and take a deep breath. In these cases, heaviness and numbness of the hands may be felt for a long time. Some course participants reported that the feeling of heaviness persisted for several hours or even days. The analysis showed that the removal of the suggestion was done incorrectly.

The more resolutely, energetically and thoroughly the removal is carried out, the more effective is the exit from autogenic immersion.

If you fall asleep during the exercise in bed, then removal is not required. There are students all the time who, for some reason, lose sight of this and suddenly wake up at night, remembering that they did not withdraw.

The situation is similar if something interfered with your exercise at home, for example, a doorbell or telephone. In this case, the person experiences a brief shock that makes withdrawal of the suggestion unnecessary. Therefore, if a guest came to you during a workout, then there is no need to leave him alone in the room, but run to the kitchen yourself under the pretext of seeing that nothing burns there, and at that moment carry out the removal yourself. You won't burn anything.

Each workout begins with a focus on calmness, which is known from all types of meditation. All relaxation techniques begin with a calm attunement, which is not in itself an exercise in autogenic training and which Schultz called the "goal-setting interlude."

Purpose: 1- Narrowing of consciousness, filtering of external sensations, suppression of internal stimuli (fragments of thoughts). 2. Calm down.

The formula goes like this:

"I am completely calm" (1-2 times).

If you were nervous or excited before training, then the following formula is recommended:

"I am completely calm and relaxed" (1-4 times).

The student must choose one of the formulas and try to imagine it as clearly as possible. At the same time, it is necessary to imagine that the desired calm has already come. Our body reacts less to statements of intent than to statements of fait accompli. The formula "I calm down" is not good, even if you have not yet reached a state of peace. It should sound: "I am calm." Next, the student must wait for the onset of rest. Of course, he must believe in the method, in himself and in auto-training. It is necessary to be careful, not to observe your condition too much and not try to evaluate your successes. It is necessary to behave passively, not including the will. Sometimes, for example, when you cannot get rid of obsessive thoughts and desires, it is recommended to repeat before training and during it: "I am completely detached." For a Christian, God is equal to peace and rest. Talking to him, that is, praying, means to come to a state of peace yourself.

What effect does tranquility have on us? Depending on the duration of this state, the influence may be more or less noticeable, up to a narrowing of consciousness and falling asleep. It is conditionally possible to separate the phase of wakefulness before falling asleep and the phase of sleep. This relaxes the muscles and harmonizes the nervous system. The body moves from a restless working phase to a recovery phase, which is the main goal of autogenic training. Various vegetative regulatory circuits have the possibility of regeneration.

The purpose of this exercise is to feel heaviness, that is, to achieve muscle relaxation. It is the most important in auto-training. The main premise of this exercise at the beginning of your “auto-training career” is that you sit or lie in a state of complete relaxation. Watch this closely. The weight training formula is:

"My hand is heavy."

At the same time, right-handers focus on the right hand, and left-handers - on the left, because it is “closer” to them. Thus, for them, this formula sounds: "My left hand is heavy."

It is necessary to imagine the content of this formula with the utmost intensity. It is not spoken aloud. So far, in my courses, only one of the students told me that he silently repeated this formula aloud. However, at the end of his training, he felt that this was bothering him, and he abandoned this practice.

Of course, you need to get together as much as possible and fully focus on this formula. But it is difficult to avoid the appearance of various sudden thoughts, ideas, ideas and memories. At the same time, one should not show impatience, one must again direct one's thoughts without the use of strong-willed efforts to the indicated formula. If you can't concentrate, it's better to start the whole workout over again. Sometimes the second attempt fails to succeed. In this case, it is advisable to reschedule the workout for another time.

The heaviness formula is said to oneself, as a rule, six times, and then the phrase “I am completely calm” is inserted, after which the formula “My hand is heavy” follows again six times.

The time during which you try to imagine the feeling of heaviness varies depending on individual qualities. For most students, it takes 20-30 seconds to pronounce the gravity formula six times. In the first week, the gravity formula must be inspired about 18 times. Together with the “I am perfectly calm” insert, this will take about two minutes. If during the training you suddenly feel bad, the training should be stopped and the suggestion removed.

If you feel that the thought is slipping away from you, you can pronounce the formula a little faster.

Many participants feel heaviness already at the first session, and some even experience a feeling of warmth. For others, it takes from a few days to two weeks. A small number of students only after three or four weeks with a sigh of relief reported their success.

For some, in order to achieve results more easily, it is worth figuratively imagining that you are dragging a briefcase full of heavy books. Or for about five seconds, forcefully press your hands to your hips. This is usually followed by a feeling of heaviness. It is also relatively easy to achieve a feeling of heaviness if you put both forearms on your knees, and then gradually pull your palms towards your hips until a critical point is reached, at which your own heaviness of the hands automatically begins to be felt.

You can try to make yourself feel heavy in both hands at once. However, this makes it difficult for beginners to mentally fixate on a certain part of the body, which is especially important at the beginning of training.

The whole weight exercise looks like this:

“I am completely calm.

I am completely calm.

My arm is very heavy, very heavy, heavy (2x).

I am completely calm.

My arm is very heavy, very heavy, heavy (2x).

I am completely calm.

My arm is very heavy, very heavy, heavy (2x).

The whole body is relaxed, I feel pleasantly relaxed. I'm still calm."

As a rule, after two weeks, you can start the exercise for the sensation of warmth, regardless of whether the sensation of heaviness is achieved. Most course leaders teach 6-10 double-hour sessions over 6-12 weeks. Students who for some reason are unable to take part in all classes should work through the missed hours on their own from the book, with the exception of the heart exercise. If the slightest complications or incomprehensible side effects occur, the suggestion must be immediately removed.

Heat exercise is aimed at relaxing the walls of blood vessels. When a feeling of warmth arises in the right (left) hand, this means that the blood vessels have expanded. The feeling of heaviness means relaxation of the muscles.

The new formula reads: "My hand is warm." The same rule applies here: right-handers focus on the right hand, and left-handers on the left. The general text of the exercise now looks like this:

„

My arm is heavy (about 6 times).

I am completely calm (1 time).

My hand is warm (about 6 times).

I am completely calm (1 time).

My hand is warm (about 6-12 times).

Arms and legs are relaxed and feel pleasant warmth

(about 6 times).

I'm still calm."

Withdrawal: “Hands are tense. Take a deep breath, open your eyes."

Or: "Stand up, shake yourself, stretch and yawn."

Often, a feeling of warmth can be achieved faster than heaviness. If even after two weeks of training there is no feeling of warmth, it can be recommended to immerse your hand in warm water shortly before training or put it on a warm radiator. Remembering this feeling facilitates the implementation of the exercise.

Concentrating on the warmth in the hand leads to success for most trainees, as there are more “heat points” in the hand than in the forearm.

The appearance of a feeling of heaviness in the hand indicates that the muscles of the hand are relaxed. If you exercise regularly, then this feeling arises faster and more distinctly (training effect), and eventually it immediately occurs, you just have to think about the heaviness (acquired reflex).

The sensation of heat indicates the relaxation of the walls of blood vessels. On the contrary, the sensation of cold signals that the circulation of blood in this part of the body is difficult.

It has now been proven that the feeling of heaviness and warmth leads to actual changes in the body, that it is not just about self-hypnosis and illusion. If you put both hands on different scales and create a feeling of heaviness and warmth in one of them, then as a result of increased blood flow, you can notice a change in weight.

In addition, as a result of the relaxation of the walls of blood vessels and the increased blood flow associated with it, the temperature of the hands rises. With the help of special precision thermometers, it was possible to prove that these temperature changes can be up to two degrees, especially if the initial temperature was low enough.

This phenomenon is used by many adherents of auto-training, who do not wear gloves in winter, but successfully concentrate on the feeling of warmth in their hands and unprotected ears, warm their wet feet in a timely manner and even refuse a winter coat, since they have “their own central heating”. However, everyone should be aware of their limits and not be reckless.

The autonomic nervous system, as a transmitter of impulses between the brain and the body, is so intertwined with its branched nerve fibers with muscle fibers that the tension of a muscle group is automatically transferred to the next one. Thus, if the muscles of the arm are relaxed, then this will inevitably affect other muscle groups as well.

In addition, we know that depression affects the body in the same way as an optimistic good mood. Without such a transfer, auto-training formulas could not have an impact. Therefore, it is absolutely fair to talk about the psychology of muscles, since there is a natural connection between the personality of a person and the characteristics of his movement. But this was well known in ancient times.

Feelings of heaviness and warmth are initially observed in the hand that is "closer" to the person, but soon they begin to be noted in the other hand, and then in the legs and throughout the body. Schultz calls this phenomenon “generalization”. The tendency towards generalization was described earlier under the name "transfer". This psychological phenomenon contributes to the success of our training.

Over 80 percent of students first experience a feeling of heaviness in the “closer” hand for themselves, and then in the other hand. The rest feel the spread of heaviness over the entire half of the body or alternately in different organs, and sometimes throughout the body.

The more experience is acquired, the more heaviness and warmth acquire the character of reflexes. Many listeners, especially children and teenagers, report that they feel a feeling of heaviness and warmth already when they are just about to start training.

However, it may happen that the feeling of heaviness will arise in the wrong hand on which you have concentrated. This is due not so much to generalization as to factors that are not always explained, for example, an unconscious oppositional attitude. For one professional football player, this feeling first arose in the right leg, on which his well-being depended and which was “closer” to him than the right hand. Similar things happen to weightlifters who sometimes feel heaviness in the shoulder girdle. Those who are depressed are recommended to replace the word “heavy” with “relaxed”. The same applies to people suffering from varicose veins, as well as to some athletes. At the end of the course, the leader evaluates the progress of the participants and, taking into account the generalization, changes the training formulas to “hands very heavy” and “hands very warm”. Later, trainees can simply say: "Peace - heaviness - warmth."

When heaviness and warmth begin to be felt in both hands, some listeners rightly notice that you can immediately use the formula "Hands are very heavy and warm." In principle, this is also correct and in some cases can bring success. However, over the long years of Schultz's courses in Berlin, it was found that the attention of the participants was dispersed and they had to focus first on one hand and then on the other hand. Therefore, it is easier to refer to one hand, which is “closer” to you.

Already the first two basic exercises lead to an effective switch, the result of which is the improvement, and sometimes the cure, of many functional disorders. Exercises to feel heaviness and warmth also affect the cardiovascular system. In this case, the relaxation of the walls of the blood vessels of the left hand is reflexively transferred to the coronary vessels of the heart, and thus it receives more blood and oxygen. As a result, heart pain often disappears.

Without disturbing too much the system of autogenic training developed by its creator, it is possible to swap the exercise for the heart with the next exercise for breathing, which is promoted by various experts, while giving good arguments. We, however, stick to the old Schulz scheme. When doing the cardiac exercise in my generally heterogeneous groups, the most common side effects occur, which, however, are generally quite rare. Most often they are caused by setting to wait. If someone from the course participants missed a class for some reason and previously had symptoms of heart disease, then I usually do not advise him to do the exercise for the heart at home on his own. The new formula reads:

"The heart beats evenly and strongly."

It is recommended for young people and listeners with low blood pressure. For everyone else, I advise you to give preference to the phrase "The heart beats calmly and evenly." In almost every group, one has to look for a formula for one of the participants that characterizes the work of the heart more gently than the two above. The formula “The heart works perfectly calmly” has proven itself well. For especially sensitive people, such an auxiliary formulation is as follows: "The pulse is calm and even."

For those who suffer from arrhythmia due to physical causes, we recommend using the phrase "The heart beats perfectly calmly and evenly."

changes to these formulas

on "The heart beats quite calmly

and slowly." The heart reacts to this extremely

sensitive, and this can lead to violations

in his work.

How subtly the heart reacts to sensations has long been known from proverbs, sayings and stable: phrases: “the heart jumps out of the chest”, “the heart bleeds”, “longing squeezed the heart” or “gnawing” it, “the heart stopped from fear”, “take it to heart”, “lighten the heart”, “give your heart to someone”, “harden your heart”, “easy on the heart”.

Long before Barnard's sensational first heart transplant in Cape Town, we knew that the heart is a pumping muscle. However, it is so connected through the autonomic nervous system with all physical manifestations,

that in the past the idea often arose that the heart is the seat of the soul, as evidenced by the expression "heartless person".

But in reality, only every second of the course participants feels his heart. The other half "doesn't know at all that they have a heart." This group of people feels the heart only during physical exertion. However, it beats just as strongly and loudly during psychic arousal. You can always read in the newspapers that, for example, during a dramatic football match, one of the fans identifies with his team so much that he has a “heartbreak” - a heart attack. With a healthy heart, this is impossible. If you do not notice your heart, use various tricks to "discover" it. You can, for example, find your pulse and focus on it. Or put a rubber ring on the phalanx of your finger to feel the pulse. When you put a plug in your ears, you will hear the beats of your heart. In a supine position, you can place a pillow under your right elbow and place your right palm on the heart area. In this case, the hand is assigned the role of a direction indicator, and not a tactile organ. After you have discovered that you have a heart, you must again stretch your hand along the body. It is not uncommon for listeners to report that they feel their pulse in the neck, wrist, or elbow crease, which helps them navigate their heart rate. The exercise goes like this:

“I am absolutely calm.

My arm is very heavy, very heavy, heavy (2x).

I am absolutely calm.

I am absolutely calm.

I am absolutely calm.

Arms and legs are relaxed and feel pleasant warmth (4 times).

The heart beats calmly and evenly (4 times).

I'm still completely calm."

These formulas should be taken only as one of the possible options and should not be considered as a dogma.

The purpose of the breathing exercise in auto-training is to ensure that it happens to you regardless of your consciousness.

As early as the second or third hour of class, some participants report that their breathing becomes calmer and more even. The new formula reads:

"Breathing is perfectly calm."

This does not mean that it is consciously influenced. Quite the opposite. Breathing should happen on its own, you just need to “surrender” to it, “as if you were lying on your back on the surface of slightly rippling water,” as Schultz wrote. Conscious breathing activity should be avoided. Therefore, Schultz chose as an auxiliary formula, prompted to him by his students, "I can breathe freely." This formula should be understood rather not as a task, but as a goal.

There is no “correct” breath suitable for all. It, like all other functions of the body, depends on the mood at each particular moment, which is confirmed by all the well-known common expressions: “for joy, the breath stopped in the goiter,” etc.

In people in a state of tension or passion, breathing is uneven and fluctuates greatly in volume. Therefore, we recommend the addition made by Schultz: "Breathing is perfectly calm and even." This formulation is suitable for many people with a sensitive autonomic nervous system.

Course participants constantly ask the question, is it not better to say: "Breathing calms down", because it is still not quite calm by this time. In principle, of course, this is correct. However, our body sometimes reacts not quite the way we expect. With the help of new experiments, it can be unequivocally stated that the wording "Breathing is completely calm" is perceived by the body faster than "Breathing calms down." The second formula, apparently, is considered by our body only as a declaration of intent. Therefore, from a physiological point of view, it is better to avoid it. Thus , our exercise now looks like this:

“I am absolutely calm.

My arm is very heavy, very heavy, heavy (2x).

I am absolutely calm.

My hand is very warm, very warm, warm (2x).

I am absolutely calm.

I am absolutely calm.

Breathing is completely calm, calm

and even. I breathe freely (2 times).

I am absolutely calm.

Arms and legs are relaxed and feel pleasant warmth (2 times).

Withdrawal: "Hands tense - take a deep breath - open your eyes."

After we have relaxed the limbs and organs of the chest, we can begin to calm the organs of the abdominal cavity using the formula:

"Heat spreads through the solar plexus."

How much these organs also depend on our feelings and perceptions is again demonstrated by many folk expressions such as “it just makes me sick”, “sweats me to the liver”, “bilious person”, etc.

The muscles of the digestive tract are very sensitive to our experiences. For example, spontaneous bowel movements can occur from fear, and, on the contrary, people who are constrained often have constipation.

Even the glands that secrete digestive juices register the slightest changes in our state of mind in the same way as the seismograph traces of earthquakes. If a person experiences heaviness in the stomach, this means that the gastric glands are on strike. They demand: first rest, and then food.

Each of us knows how quickly the salivary glands respond with increased activity to the sight or smell of their favorite food. It should not be thought that the glands of the stomach react weaker. And for those who still doubt the power of our ideas, we need only try to mentally imagine that they are biting a lemon. The salivary glands will quickly come to their senses of such a lack of faith.

Over the last hundred years, some physicians have had the good fortune (and their patients not) to observe a gastric fistula or fistula. Fistulas occur due to injuries of various kinds. Through such “windows” in the stomach one can directly observe the gastric mucosa and its reaction to emotional experiences. sighs.

From this we can conclude that almost every cell in our body is affected by the autonomic nervous system and, thus, every cell contributes to our state of mind. The threshold for this perception varies from person to person. It can change even in the same person, but in any case, the body is always the servant of the soul. It is sometimes said that the path to the soul leads through the stomach, however, it can lead there through almost any organ...

When a person is subject to frequent mood swings and consciously or unconsciously perceives these fluctuations, then the body becomes a scapegoat. That is why we are constantly trying to influence the autonomic nervous system with the help of auto-training.

The solar plexus belongs to the autonomic nervous system, representing its largest nerve node. It is located behind the stomach, that is, in the very middle of the body on both sides of the spine. To find it, you need to feel the lower end of the sternum with one hand, and the navel with the other. In the middle is the solar plexus, which regulates the functioning of the abdominal organs and at the same time transmits to them information about our mental state.

Subjectively, listeners feel a pleasant feeling of warmth in the upper abdomen. Sometimes the whole body becomes warm, and sometimes the feeling of warmth initially arises in the region of the kidneys.

If a feeling of warmth does not occur even after about two weeks, figurative representations should be used. It is necessary to imagine, for example, that the exhaled air enters the upper abdomen, that the bright sun shines on the body, that you drank a glass of strong liquor on an empty stomach or put a warm heating pad on your stomach. It is easier for most students to achieve signs of autogenic relaxation in the exhalation phase. This is especially true for the feeling of warmth in the upper abdomen.

The formula “warmth spreads through the solar plexus” in our courses rarely needs to be changed. Sometimes the formulas “warm stomach” or “pleasant feeling of warmth in the stomach” or “warmth spreads in the kidney area” are used.

Thus, our training program now looks like this:

“I am absolutely calm.

My arm is very heavy, very heavy, heavy (2x).

I am absolutely calm.

My hand is very warm, very warm, warm (2x).

I am absolutely calm.

The heart beats calmly and evenly, calmly and evenly (2 times).

I am completely calm and relaxed.

Breathing is completely calm, calm and even (2 times).

I breathe freely.

I am absolutely calm.

I am absolutely calm.

Arms and legs are relaxed and feel pleasant warmth

(2-4 times).

Heart and breathing are perfectly calm and even (2 times).

Warmth spreads through the solar plexus,

heat spills, heat spills (2 times).

I'm still completely calm."

Withdrawal: "Hands tense - take a deep breath - open your eyes."

The exercise for the head serves to prevent the transfer of the general heating of the body as a result of previous exercises to the forehead or head. After all, we want to keep a “cold”, clear head in stressful situations. In medicine, warm soothing baths were previously recommended, followed by a cold compress on the forehead.

One feature is known: the forehead, with a temperature of 34 to 34.5 ° C, usually remains the warmest exposed area of ​​\u200b\u200bthe skin. It is particularly sensitive to temperature fluctuations. Therefore, mothers, for example, assuming a fever in their child, first of all feel his forehead.

The original wording was: “My forehead is slightly cool.” But because the course participants did not like this formula, Schultz changed it to “My forehead is pleasantly cool.” We simply say:

The forehead is pleasantly cool."

Alternative options:

"The face is relaxed, the head is light and clear."

Or: " The forehead is pleasantly fresh, the head is clear and free.

Some students find the head exercise difficult. Those who imagine a cool breeze from a window refreshing a sweaty forehead master it more easily than others. In extreme cases, you can imagine that you inhale air through the forehead. You can also help yourself by lightly moistening your forehead with water.

Some students report that they cannot fall asleep if they do a head exercise before going to bed. Therefore, as a rule, it is recommended to exclude it in the evening.

Non-dangerous side effects can occur during the performance of any auto-training exercise, including exercises for the head. Some participants report a mild headache if they use the word "cool" during the exercise. Such people should be told: “The forehead is pleasantly fresh, the head is clean and clear.” There was a case with one doctor when he, suggesting to himself that his forehead was “icy”, caused a migraine attack in himself. Hence the conclusion follows: auto-training formulas cannot be changed arbitrarily. This should be done carefully and consulted with the course leader each time.

In folk speech, you can find many examples of the topic of our conversation: “hot heads”, “approach business with a cold head”, “keep your head cold and your feet warm”, etc.

There are always cases where listeners cannot get rid of the headache by doing the head exercise. Already Schultz advised them in this case to act on the back of the head. He considered the neck and neck exercise as an alternative to the head exercise. However, since pain in the back of the head is very common, you can consider this exercise as the seventh stage of auto-training, and sometimes do it before the head exercise.

Its purpose is to relieve the tension in the back of the head by creating a feeling of warmth and in this way to eliminate the pain in the back of the head.

The suggestion formula might sound like this:

"Neck and back of the head are relaxed, soft

and pleasantly warm" or "The back of the head is relaxed,

soft and warm (as if someone is breathing there)",

silt and "The forehead is pleasantly cool, the head is light and clear,

the back of the head is pleasantly warm."

Please do not confuse: the forehead is always pleasantly cool, while the back of the head and neck, on the contrary, are always soft and warm.

Most headaches can be relieved with neck exercises, but for severe headaches, this exercise takes longer than usual, sometimes up to one hour.

Concentration: 1 exercise: “I am absolutely calm. My arm is very heavy, very heavy, heavy (2x).

Insert: I am absolutely calm.

Exercise 2: My hand is very warm, very warm, warm (2 times).

Exercise 3: The heart beats calmly and evenly, calmly and evenly (2 times).

Exercise 4: Breathing is completely calm, completely calm and even. I breathe freely (2 times). I am absolutely calm.

Exercise 5: Heat spreads through the solar plexus, heat spreads (2-3 times). I am absolutely calm.

Exercise 6: Forehead pleasantly cool, pleasantly cool, cool (2 times). I am absolutely calm.

Exercise 7: The back of the head is pleasantly soft and warm, soft and body (2-3 times).

Repetition: Arms and legs are relaxed and feel pleasant warmth (2 times). Heart and breathing are perfectly calm and even (2 times). Heat spreads through the solar plexus, heat spreads (2 times). Forehead pleasantly cool, pleasantly cool, cool. Nape pleasantly soft and warm (3 times). The whole body is relaxed and feels pleasant warmth.

Goal formulas: I rest internally - I believe in my good destiny - I am at home - I am full of joy, etc.

Preparation for withdrawal: I am still absolutely calm and relaxed. Hands firm - take a deep breath - open your eyes.

When these exercises enter the flesh and blood, they can be reduced:

"Peace -

Gravity -

Warm -

I breathe -

Warmth spreads through the body -

The back of the head is pleasantly warm."

Withdrawal: "Hands firm - take a deep breath - open your eyes."

"I am absolutely calm -

Relaxed -

Warm -

I'm still calm and relaxed."

Withdrawal: "Hands firm - take a deep breath -

open eyes".

I know very experienced people who exercise regularly. They just need to say: “Calmness - heaviness - warmth”, and instead of removing it, just yawn. Such success is achieved as a result of many years of effort and comes automatically (as a conditioned reflex).

Journaling is not for everyone, but for us it has many benefits. When course participants keep a detailed record, the physician can draw important conclusions from the notes of daily sensations and experiences. This is especially necessary when disturbances occur or when results are long in coming. In addition, keeping a diary has, of course, educational value. Some listeners are justifiably proud of their diaries, which they later re-read like family albums.

Here is one example of a diary kept by a 33-year-old social worker:

1st day. During the first hour of classes, I felt heaviness in my right hand only after a suggestion from the leader, but I did not feel anything during independent training. Lying in evening : slight feeling of heaviness.

2nd day. In the morning I did the exercise lying down. I can hardly concentrate, the singing of birds interferes. After lunch: I tried to exercise at work, nothing happens. Lying in the evening: a slight feeling of heaviness, fell asleep surprisingly quickly.

5th day. Lying in the morning: nothing works, too many thoughts in my head. I can not abstract and concentrate. After lunch in the car: I worked on the road, on the way back from K. I stopped on the side of the road and started to do the exercise. Immediately there was a heaviness in the arm, and then in the leg. Experienced great joy! Passing cars didn't bother me. There was hope. Lying in the evening : a very distinct feeling of heaviness in the right arm and a slight prickling, but the leg does not feel anything.

7th day. When suggested by the head of the course, I clearly feel heaviness and warmth. At the second attempt without the participation of the leader, again a slight feeling of heaviness and a slight tingling in the right hand.

10th day. Lying in the morning: finally felt heaviness in the morning. The chirping of sparrows hardly bothers me anymore. At work: I feel heavy, but only slightly warm. However, calmness sets in, I feel refreshed and rested. Lying in evening : heaviness and tingling in right arm. He fell asleep instantly again.

14th day. In the classroom, the first exercise turns out great, but I can’t concentrate on the second, personal experiences interfere. Lying in the evening I was able to gather myself again, I even slightly felt my heart.

20th day. The mornings are the most difficult for me, but this training seems to me all the more important. At work, I now constantly reach a state of calmness, I feel heaviness and warmth. Lying in the evening, I fall asleep instantly. Generalization occurs during every evening workout.

28th day. When suggested from the outside, I felt a wave of warmth in my whole body and was so delighted that I could not concentrate on the breathing exercise. While exercising on my own, I also felt intense heat.

42nd day. I must feel like an exemplary student. Again, on the move, I overcame a new exercise. However, the wave of heat covers the whole body only with extraneous suggestion. Self-training does not give such a clear effect.

Day 50 I was able to do the exercises in the morning. Improvement in all directions. Auto-training in the morning is a good basis for the whole day. When training during the day, sensations of heaviness and warmth arise reflexively, I don’t even have to concentrate. In the evening, as usual, I fall asleep very quickly during training.

Day 63 I did not train in the morning, as I urgently needed to go to a meeting in D. There, in the afternoon, I practiced in the meeting room. Generalization did not come immediately, but in the end everything worked out. In the evening in class: when suggested from the outside, I immediately felt a “breath of ghosts”, but not yet with independent training. As a goal formula, I now use the usual phrase: “I am absolutely calm and relaxed.” It always suits me, although I already became much calmer, however, so far only outside the house.

70th day. Finished the course today. This is very valuable to me. Now I will not give up auto-training. For me, morning and afternoon workouts are more important than evening workouts because I fall asleep too quickly. Maybe a new formula will help me: “During training, I am alert.” If that doesn't help, I'll try the "perfectly alert" formula.

Day 84: In the morning, as usual, everything worked out. Peace, heaviness and warmth throughout the body. At work, I certainly became calmer and more balanced than before, but at home, unfortunately, not always. Successfully completed an afternoon workout during a meeting break. Lying in the evening: the formula “during training I am alert” is enough for me. In the evening, I have repeatedly experienced the feeling that my hands are floating freely in the void. Day 99 In general, as a result of auto-training, I feel much better. One has only to say “Calm” to myself, and I immediately calm down. I constantly note success at work during unforeseen situations and in conversations with aggressive clients. But in family life I notice how difficult it is to remain calm in all situations. I will send my wife to the next courses, and I'll be with the child myself. We really should have gone together, as the doctor recommended. If today, after three months of classes, I try to evaluate how auto-training has affected me, then I would say that the formula "I am completely calm and relaxed" is literally implemented. life has become better and sleep has become a pleasure.I am determined to continue regular training.”

In the chapter on détente and accompanying phenomena, I will give excerpts from other diaries.

The most common and severe mistake is irregular training. Schultz has repeatedly noted, however, that nothing can be achieved without systematic exercises.

It is no coincidence that this system is called “autogenic training”. Of course, any training, especially systematic, requires character. In turn, any training builds character.

Speaking of systematic training, we first of all mean that it should be carried out in accordance with the developed principles. This primarily applies to the course leader. In the interests of the students, he must build the educational process in such a way as the founder conceived it and as required by the latest achievements of science. The fact that auto-training is constantly being slightly modified and improved proves, fortunately, its viability. Otherwise, it would have already given way to a new method developed on the basis of the latest achievements of science.

Of course, the system must also be in the actions of the listener. But if the head of the course does not adhere to the system, then the same fate awaits the students. Therefore, the leader should emphasize at each lesson how important a systematic and purposeful approach to training is. Some listeners think that one workout a day is enough. However, this applies only to those who can concentrate well. For most, this is clearly not enough.

Some students drop out without completing the course. Just like those who stop training too early after completing the courses, lack of motivation plays a role here, no doubt. The course leader should consider whether he has made it clear enough how important continuous training is throughout life, how much it is necessary for maintaining health and good relationships with others. Of course, not everyone can be convinced and stimulated. Many participants in the courses are enslaved, and therefore they do not have enough endurance. But even those who want to perform the exercise as best as possible interfere with themselves. Similarly, there may be side effects in listeners who do the exercises with fear. And absolutely fatal consequences occur in cases when the head of the courses transfers his phobias to their participants, as has happened more than once.

For those who train for a long time, say, for a year, training becomes an internal need. If certain needs served as the primary motivation, then incentives appear on their own. In this way, habit becomes second nature.

Therefore, it is necessary to get used to systematically engage in auto-training so that it becomes an internal need.

At the root of the concept of "autogenic training" is a mechanism inherent in every person - self-hypnosis. And it doesn’t matter who and how relates to hypnosis in general, whether someone thought about the possibility of using it for any purpose, everyone has the opportunity to hypnotize themselves, and this happens not so rarely, albeit subconsciously.

But about everything in order: first, an excursion into history - how autogenic training was created. At the very beginning of the 20th century, the German neurologist Oskar Focht drew attention to the ability of some of his patients to independently enter a state of hypnosis. Without further ado, he called this phenomenon self-hypnosis. According to Focht's observations, people with this ability were less prone to fatigue, overstrain and the occurrence of psychosomatic syndromes (for example, migraines) than others.

The German psychotherapist Johannes Heinrich Schulz, who used the introduction into a hypnotic state in his methods, drew attention to Vocht's observations and in the early 30s of the 20th century developed a new technique called autogenic training based on them.

According to Schultz's own observations, the most striking sensations of the patients he introduced into a hypnotic state are warm waves circulating through the body and a pleasant heaviness in the limbs. The principle of autogenic training consists in a set of exercises, the result of which will be the recreation of these sensations and, as a result, a state similar to hypnosis, but only achieved independently, that is, self-hypnosis.

If we consider these sensations at the physiological level, then “warm waves” are the result of the expansion of blood vessels, due to which blood actively enters all organs, also actively saturating them with oxygen; "heaviness" is the result of relaxation of muscle tissue. Considering that such physiological processes are an integral part of relaxation, this has led to the most intensive use of autogenic training as a relaxation technique, as an aid in various stressful situations.

The creator of this technique himself described his offspring as "a method of therapy for neurotics with psychosomatic disorders." But the use of this technique is not limited only to treatment, psychologists and psychotherapists advise its use as a way of self-adjusting one's psycho- and physiological state. A special role in the popularization of autogenic training was played by one of the students and co-authors of Schultz, W. Lute.

Important! Performing exercises from the complex of autogenic training, you should not constantly strain, trying to achieve a result. The most appropriate definition for this technique is detachment. No matter how strange it may sound, but in order to relax, you need to relax. You just need to do the exercises.

If we compare the method under consideration and meditation, they will have a common result - relaxation, but the methods for achieving this state are their differences. The mechanics of meditation is to use the mind to relax the muscles and the body as a whole. Autogenic training comes from the opposite: the relaxed state of the body achieved by the exercises is transferred to consciousness through visualization. For an unenlightened person, this may sound quite complicated, but after understanding the mechanics and practicing a little, everything becomes clear.

Again, returning to the comparison of meditation and autogenic training: the choice of relaxation technique depends entirely on the person. Some prefer meditation, based on the ease of learning it and the ability to use it almost anywhere, leaving the mind fairly free. After all, the fundamental principle of meditation is to focus on something cyclic (a mantra or melody) or unchanging (a picture on a wall or other surface).

Other people characterize meditation as a dreary and boring activity. It is this category of people that will like autogenic training, in which relaxation requires a change of objects of attention (different parts of the body) and the presence of such a component as visualization in the process. A person is free to choose what he likes.

It is possible to sum up an intermediate result based on the above: autogenic training is a technique for relaxing the mind, which includes a set of exercises through which physical relaxation is achieved, and visualization that plays the role of transferring physical relaxation to the mind.

The benefits of the technique

Morphologically, the word "autogenous" consists of two words of Latin origin: "auto", which means "self" and "genos" - origin. Thus, in the context of the phenomenon under study, the meaning of the word will be approximately as follows: an action performed for oneself, self-regulation.

The use of the technique is beneficial for both the physiological and psychological state. This is what determines the fairly widespread use of this relaxation method in European countries.

Physiological effects

When using autogenic training, the effects of a physiological nature practically do not differ from similar results of other relaxation techniques - the launch of recovery processes in the body. In the process of autogenic training, there is a decrease in cholesterol levels and muscle tone, restoration of breathing and heart rhythm. Saturation of the extremities with blood and brain activity, especially in the alpha wave spectrum, on the contrary, increases. Due to the improved process of blood circulation in the limbs with this technique, it is used as an additional treatment for Raynaud's syndrome, which is just characterized by a violation of such blood circulation.

In addition, autogenic training has proven itself well.

Another group that will benefit from this particular physiological feature of autogenic training is people suffering from hypertension. Autogenic training will help get rid of headaches and insomnia. An increase in brain activity in the alpha wave spectrum indicates a relaxation of consciousness, which will be very useful for people who are predominantly engaged in mental activity.

Reviews of people involved in relaxation according to the method under consideration speak of its beneficial effect on the course of many somatic diseases: asthmatic diseases, problems with the gastrointestinal tract, professional convulsions (for example, writing spasm), diabetes, lung diseases, rheumatoid processes. Recently, the use of auto-training in antitumor therapy has been advised. If we talk about diabetes, then in insulin-dependent patients practicing this method of relaxation, a partial restoration of Langerhans function was noticed, in simple terms, the daily rate of necessary insulin decreased.

Attention! Such patients need to constantly measure the level of sugar, since in case of improvements there is an opportunity to “earn” an insulin overdose.

Effects of a psychological nature

The main psychological effect of auto-training is to help in overcoming psychological trauma and the consequences of physiological damage. An example of the strength of the influence of consciousness on the bodily shell can be a common example when a person, after auto-training, endures severe pain or great physical stress.

One of the main goals pursued by such training is to get rid of anxiety, depression, reduce fatigue and increase a person’s stress resistance.

As mentioned above, this relaxation technique allows you to effectively cope with the psychological consequences of serious physical injuries, for example, after suffering a car accident.

Also, good results were observed when using the technique in military hospitals, in people after the loss of limbs. Thanks to this training, you can get rid of such disorders of the vestibular system as motion sickness.

Statistics also indicate a decrease in pain in parturient women, who for some time before giving birth were engaged in relaxation according to the method under consideration. Systematic exercises according to this technique are recommended for athletes to reduce the level of anxiety before the competition.

As a method of getting rid of anxiety and stressful conditions, another method of “Jacobsen relaxation” can be used. This technique is based on the connection between anxiety and its physical manifestation (muscle tension). Jacobson took into account that muscle tension is always present in the body during stressful situations, as a response, preparing the body for flight or resistance. Simply put, Jacobsen's muscle relaxation means getting rid of muscle tension through exercise and, as a result, getting rid of feelings of anxiety and an emerging panic attack.

Exercises for autogenic training

Before proceeding directly to the exercises of the chosen relaxation technique as a treatment, it is imperative to consult with a specialist, such as a psychotherapist. It should always be remembered that the harm from self-treatment in case of failure is always higher than the intended benefit. In general, such procedures are desirable to be carried out in a clinical setting. Even if all the recommendations are followed, it can take a long time, up to a year, to achieve positive results.

The founders of such training determined the following factors when using it as absolutely necessary to achieve the planned result:

First step - exercises

The manipulations performed at this stage are designed to help restore the body after hard work or overwork, to control one's emotional background. Ensuring proper rest, combating stress, depression and their consequences are also included in a number of exercise goals.

If we talk about serious training, the so-called higher form, the goal of such procedures is to open the psyche, destroy internal barriers, complexes and shortcomings associated with them, accept one's own uniqueness and realize one's individuality. Therefore, such auto-trainings are popular in the sports environment, among people whose work is directly related to mental and psychological overstrain, as well as among people who seek to know themselves and push the boundaries of their thinking. In addition, it should be remembered that no one is immune from breakdowns and serious stressful situations.

Poses

For the effective use of auto-training, it is necessary to perform its exercises in the most calm environment, giving the body the most relaxed position. The most suitable position for this is considered to be “lying on your back”. It should be supplemented with slightly spread legs (no more than 30 cm), slightly bent elbows, with palms facing down with the front side. This position can be replaced by a sitting one, but in this case you need to be on a chair with the most optimal shape for the body and comfortable armrests.

If the conditions do not allow the use of either one or the other pose, you can use the so-called “coachman” pose. It consists in the location on a chair, straightening the back completely and relaxing the entire musculoskeletal system. You should also close your eyes and lower your head to your chest, your legs should be slightly apart and bent at about 90 °, while your hands should just be placed on your knees.

It must be said that it does not matter in what position such training begins, the main thing is to make sure that the body is completely relaxed.

First stages

Below are the first 6 stages of the methodology under consideration, preceding the second stage - visualization:

• focusing on the feeling of heaviness in the upper and lower limbs (you need to start with the dominant ones, for example, right-handers from the right arm or leg);
• focusing on the feeling of warmth in the upper and lower limbs (similar to the previous method);
• focusing on the feeling of warmth in the chest area (starting from the heart);
• concentration on breathing;
• focusing on the feeling of warmth in the abdomen;
• focusing on the feeling of coolness in the forehead area.

These stages follow strictly one after another and it is necessary to fully master one before taking on the next one. During concentration, a verbal formula such as “my right leg is heavy” is used, and the meaning of this formula must be visualized, feeling how the muscles relax, one by one. If imagination allows, you can imagine how the leg turns into lead.

Ideally, a state is reached when the limb is completely relaxed and cannot move. This verbal formula should be repeated several times, preferably at least 5. An important detail will be remembering the sensations that have arisen as clearly as possible. However, when a feeling of relaxation appears, it should not cause discomfort. If they have arisen and are repeated, you need to replace the word “heavy” with “relaxed” in the key phrase.

Over time, all 6 stages can be completed in just 5-10 minutes. But it should be remembered that this is not a matter of one day or even one month, everything takes time and perseverance, but it's worth it. Training should be regular, ideally - 5 times a day for 10 minutes minimum. Such training does not tolerate fuss, it will only hurt, you need to do everything thoroughly.

Speaking about the exercises themselves, it should be noted that their use is useful, both as an independent psychotherapy, and in combination with other methods of treatment, even medicinal ones. There is also no limit on the number of people simultaneously engaged in auto-training - alone or as part of a group.

It should be remembered that success when using auto-training directly depends on self-confidence, potential, as well as the desire to perform exercises in accordance with all recommendations, not “hack work”. According to statistics, each exercise takes at least 2 weeks to fully assimilate and this is based on three daily workouts of 10 minutes each.

Second step - visualization

This stage is about creating rainbow pleasant images for the process of transferring the feeling of relaxation from the body to the mind. And here there can be no advice, everything depends on the person himself, his passions and hobbies. But for this not to be, it must carry a positive message to the mind, whether it's riding a pony or a cup of coffee on Everest while playing chess with a yeti in a top hat and a monocle.

The following questions can help you determine your “relaxation picture”:

• preferred weather;
• who must be present;
• preferred colors;
• sounds that should be present in the background;
• what actions take place besides the main one;
• own state.

The picture created in the imagination for training must be alive - this is a requirement for any type of meditative relaxation. Its approximation to reality is carried out by using absolutely all available senses to create it.

You need to smell, experience tactile sensations, listen to surrounding sounds and even taste if there is something edible in the picture. It is visualization that is responsible for getting rid of feelings of depression, anxiety and the emergence of a sense of self-confidence and one's abilities.

Jacobson relaxation exercises

As mentioned above, Jacobson relaxation is one of the methods of muscle relaxation, designed to reduce the feeling of anxiety, help with recovery by setting the mind in a calm way. This technique intersects with auto-training by methods of influencing consciousness. Both relaxation methods appeared at about the same time.

The exercises used in this muscle relaxation method are designed to completely relax the muscles. This is achieved by alternating tension and relaxation of the muscles, in the following order: the tension of the selected muscle or muscle group gradually increases, followed by a sharp relaxation. The most suitable objects to start with are the hands. An approximate sequence of actions for this method of relaxation is as follows:

1. Take the pose of "coachman". The back touches the back of the chair, the legs are slightly apart, the hands are on the knees.
2. It's better to close your eyes. This will help you quickly focus on the right actions.
3. Start with the dominant hand. Within 5 seconds, while counting, gradually increase the tension in the muscles of the hand.
4. At the last count, you should sharply relieve tension, completely relaxing the muscles. Both states, both tension and relaxation, should be remembered in order to compare them. The forearm is attached to the hand, and all muscle manipulations are repeated.
5. Next, the muscles of the shoulder, the muscles of the other arm and the muscles of the back are connected in series. As a result, all the muscles of the arms and back are tensed.

After bringing the training with the muscles of the hands to automatism, you should switch to the lower limbs and so on. The neck and facial muscles are the last to be “mastered”. The only condition when performing an exercise for any muscle group is that the back in a sitting position should be straight.

To increase the relaxing effect, you can include a visualization technique in the process, similar to autogenic training. In addition to enhancing the effect, this will allow you to concentrate more strongly, not paying attention to surrounding stimuli. The exercises are not tied to a place, which allows them to be used at any opportunity or feeling of emerging anxiety.

Basic exercises of autogenic training - a set of exercises aimed at developing the skills to quickly achieve the required states and the sensations accompanying these states (no more than a minute). In the process of mastering the basic exercises of autogenic training, the final effect is achieved by those who do it easier and faster. If at the stage of mastering the basic skills of autogenic training, it requires detailed, longer actions, then as the necessary skills of autogenic training are developed, it is increasingly automated and reduced in time.

Having mastered each of the main exercises of autogenic training separately, at the next stage, the student combines all these exercises in a reduced, abbreviated form in one lesson. The end result of mastering the exercises of the first stage of autogenic training is the ability of the student to quickly (in 3-5 minutes) enter himself into a state of autogenic immersion, when attention is directed to his internal sensations, breathing becomes superficial, there is a feeling of heaviness and warmth in the arms and legs, warmth in the solar plexus and coolness in the forehead. After that, the practitioner rests for 5-10 minutes, being in a state of autogenic immersion.

The standard activation, which ends the session, allows you to quickly and effectively return yourself to a cheerful, active state. After mastering the basic exercises of autogenic training, you can proceed to the exercises of the highest level, which will allow you to solve a number of applied tasks, such as relieving fatigue, reducing the negative effects of emotional overstrain, self-hypnosis.

The first stage of autogenic training is based on several standard exercises proposed by Johann Schulz and aimed at developing the ability of those involved to evoke and subsequently increase the feeling of heaviness, warmth, coldness in certain parts of the body, as well as a state of rest. These exercises allow, as a result, to achieve deep muscle relaxation, a decrease in the level of conscious control and a transition to a special state resembling a drowsy one. Before mastering the exercises of the first stage of autogenic training, it is necessary to learn how to relax the muscles well and remember the sensations associated with the relaxation of various muscle groups.

Auxiliary exercises. Auxiliary exercises should be mastered before starting autogenic training. These include:
- development of relaxation skills of the main muscle groups;
- activation and mobilization skills.

Mastering muscle relaxation skills. One of the most important goals of autogenic training is to teach muscle relaxation skills. It is often difficult for beginners to feel the degree of relaxation of certain muscle groups. To get better acquainted with the sensations that arise when muscles relax, you can use auxiliary exercises in which tension and relaxation alternate. In contrast, after tension, it is much easier to feel the relaxation of certain muscle groups.

To make it easier to master relaxation skills, all the muscles of the body can be conditionally divided into five groups:
- arm muscles;
- muscles of the legs;
- muscles of the body;
- neck muscles;
- muscles of the face.

These exercises are easier to do while sitting in a high-back chair or chair. Pay special attention to the following points:
- Each "tension-relaxation" cycle for each muscle group takes approximately 1 minute and is repeated 3-5 times.
- Muscles tense during breath holding after inhalation for 15-20 seconds, and relax after exhalation against the background of voluntary breathing for 40-45 seconds.

Relaxation of the muscles of the hands. Sitting with your eyes closed, you should slightly move your torso forward, inhale and, holding your breath, stretch both arms in front of you. Clenching your hands into fists, at the same time tighten the muscles of both arms from the shoulders to the hands for 15-20 seconds at half strength. Attention is directed to how the muscles of both hands are tense, how tense muscles vibrate slightly. All thoughts are directed only at how tense the muscles of the hands are at this moment.

On exhalation, the muscles of the hands relax. They hang down freely. You should slightly shake the relaxed muscles of the hands and try to feel well the sensations that arise when the muscles of the hands relax.

Relaxation of the leg muscles. Sitting, best with your eyes closed, take a breath, after which hold your breath and tighten the muscles of both legs for 15-20 seconds, about half strength. To better feel the tension in the muscles of the legs, imagine that the feet of the left and right legs are pressing hard on the floor. Attention is directed to how the muscles of both legs are tense, how tense muscles vibrate slightly. All thoughts are directed only at how tense the muscles of the legs are at this moment.

As you exhale, the leg muscles relax. This relaxation should be well felt, which will be helped by a slight shaking of the relaxed muscles. All attention is directed to those sensations that are associated with the relaxation of the muscles of the legs.

Relaxation of the muscles of the body. Sitting with your eyes closed, move your torso forward a little, bend your arms at the elbows and press them against your torso, inhale, hold your breath for 15-20 seconds. Tighten the muscles of the abdomen and back at half strength, and press the elbows with force to the body. At the same time, all attention is directed to how tense the muscles of the body (abdomen and back), how tense muscles slightly vibrate. On exhalation, the muscles of the abdomen and back relax, the arms relax down. All attention is directed to feel the sensations associated with the relaxation of the muscles of the body.

Relaxation of the neck muscles. The muscles of the neck are limited in front from the chin to the collarbones, and behind - from the roots of the hair to the top of the shoulder blades. To tense the neck muscles, you should take a breath, hold your breath for 15-20 seconds, pull your head into your shoulders, as if trying to touch your ears with your shoulders. At the same time, the hands rest on the hips with the palms. All attention is directed to how the muscles of the neck are tense, how the tense muscles vibrate.

As you exhale, relax your neck muscles. The shoulders drop, the arms hang relaxed along the body, the chin is lowered to the chest. You should listen well to the sensations associated with the relaxation of the muscles of the neck.

Relaxation of facial muscles. To tense the muscles of the face, you should take a breath, hold your breath and squeeze your teeth and lips halfway for 15-20 seconds, close your eyes. All attention is directed to how the muscles of the face are tense, to the slight vibration that occurs in tense muscles.

On exhalation, the muscles of the face relax: the eyes are half open, the eyelids cover the eyes without the slightest tension. It is necessary to lift and lower the eyelids several times in order to make sure that they cover the eyes without the slightest tension. The mouth is half open. Lips seem to get a little thicker. Cheeks get heavy. You can turn your head from side to side several times, feeling the relaxation of the muscles of the face. All attention is directed to the sensations that arise when the muscles of the face relax.

Mobilization exercises. In order to quickly reset the state of lethargy and relaxation after the completion of autogenic training, special mobilizing exercises should be used. It is very important to represent as vividly as possible, with the desire to represent those sensations and images that are associated with a state of vivacity, activity (a cool summer morning, a breath of fresh breeze). Retrieving from his memory the smallest details of these once experienced states, the practitioner contributes to the fact that appropriate changes occur in the body, helping to increase the overall level of activity, displacing relaxation, drowsiness, and lethargy.

To activate at the end of each session, the following formulas are used: Rest allowed me to recover my strength well.
With each breath, more and more energy fills the muscles.
Muscles become strong and elastic.
Each exhalation takes away the remnants of relaxation.
With each breath, a feeling of lightness and freshness grows in the whole body.
A pleasant chill (chill) runs through the body.

Activating breathing: several long deep breaths, ending with sharp exhalations. Countdown from 3 to 1, during which a feeling of freshness, strength, vigor grows. At the expense of 1, the eyes open, a smile on the face, a willingness to act.

Basic exercises of autogenic training. The descriptions of the exercises offered in this course of autogenic training do not imply that the trainee will necessarily fully pronounce (aloud or to himself) all the formulations present in the exercises of autogenic training, in some cases it is enough to mentally imagine these supporting images and sensations. Each exercise consists of some attitudes to be followed, tasks to be solved, reference images and sensations.

Exercise "heaviness" (arm muscles). The ability to induce a feeling of heaviness in the muscles of the arms, legs and the whole body is an essential element of autogenic training. The observations of Dr. Johann Schulz showed that the feeling of heaviness in the muscles of the body corresponds to a state of deep relaxation and contributes to a decrease in the level of conscious control. This exercise allows practitioners to achieve a sufficiently deep relaxation of the skeletal muscles and thus help to reduce the number of impulses coming from the muscles to the brain, and enter into a state of autogenic immersion.

preparatory exercise. Consistently 3-4 times half-heartedly on inhalation, strain the main muscle groups of the body: muscles of the legs, torso, neck, face, and relax on exhalation. Pay special attention to the muscles of the hands. They tense and relax last. You should feel the relaxation of the muscles of the hands as much as possible in contrast with the sensations during their tension.

The hands of both hands are becoming more and more noticeable, with each exhalation more and more noticeable.
Both hands are very heavy. The hands are heavy, like cast-iron weights.
Relaxation, peace, passivity and contemplation - all sensations arise as if by themselves, and not as a result of volitional efforts.

Activation. The lesson ends with activating exercises that return to an active state. The exercise takes about 10 minutes.

Exercise "warmth" (arm muscles). Another important element of autogenic training is the ability to induce a feeling of warmth in the muscles of the body, which contributes to their greater relaxation.

preparatory exercise. Consistently 3-4 times in half the strength to inhale, strain the main muscle groups of the body: the muscles of the legs, torso, neck, face, and relax as you exhale. The last to tense and then relax the muscles of the hands.

Basic exercise: All attention is on the breath, it is even and calm.
With each exhalation, a pleasant lethargy fills the whole body.
All problems and worries, all extraneous sounds and extraneous thoughts are removed, becoming weaker with each exhalation.
The whole body is relaxed, sluggish, motionless.
Hands lie freely and relaxed.
With each exhalation, the arms become heavier and heavier. Heaviness spills over the left and right arm from the shoulders to the hands.
The hands of both hands become more and more noticeably heavier, with each exhalation they become more noticeable, they become heavier and warmer.
The hands of both hands are getting warmer and warmer.


Warmth begins to pulsate in the fingertips, gradually spilling over the left and right hands.

After mastering the relaxation of the muscles of the hands, you can proceed to the development of exercises aimed at relaxing the muscles of the legs. The sequence of performing exercises "heaviness" and "warmth" for the muscles of the legs is the same as for the muscles of the arms.

Exercise "heaviness" (muscles of the legs). preparatory exercise. Consistently 3-4 times half the force on inspiration, the main muscle groups of the body are tensed: the muscles of the arms, torso, neck, face, and on exhalation they relax. The last to tense and then relax the muscles of the legs.

Basic exercise: All attention on breathing - it is even and calm.
With each exhalation, a pleasant lethargy fills the whole body. .
All problems and worries, all extraneous sounds and extraneous thoughts are removed, becoming weaker with each exhalation.
The whole body is relaxed, sluggish, motionless.
With each exhalation, the feet become heavier and heavier. Heaviness spreads over the left and right legs, from the buttocks to the soles of the feet.
The feet are becoming more and more noticeable, with each exhalation more and more noticeable.
The feet of the left and right legs are quite heavy. The feet are as heavy as iron weights.
Relaxation, peace, passivity and contemplation.

Activation according to the standard scheme. The exercise takes about 10 minutes.

Exercise "warmth" (muscles of the legs). preparatory exercise. Consistently 3-4 times half the force on inspiration, the main muscle groups of the body are tensed: the muscles of the arms, torso, neck, face, and on exhalation they relax. The last to tense and then relax the muscles of the legs.

Main exercise. All attention is on breathing - it is even and calm.
With each exhalation, a pleasant lethargy fills the whole body.
All problems and worries, all extraneous sounds and extraneous thoughts are removed, becoming weaker with each exhalation.
The whole body is relaxed, sluggish, motionless.
With each exhalation, the legs become heavier and heavier. Heaviness spreads over the left and right legs from the buttocks to the feet.
The feet of both legs become more and more noticeably heavier, with each exhalation they become more noticeably heavier and warmer.
The soles of both feet become warmer and warmer.
Especially noticeable is the warmth in the fingertips.
The warmth in my fingertips is getting more and more noticeable.
Warmth begins to pulsate in the tips of the toes, gradually spilling over the left and right foot.
I am absolutely calm. The whole body is relaxed, calmly resting.

Activation according to the standard scheme. The exercise takes about 10 minutes.

Solar plexus exercise. The solar plexus is located in the midline of the body, in the middle between the navel and the lower edge of the sternum. The exercise begins with a gradual relaxation of the muscles of the arms, legs, abdomen, back and face.

After reaching a state of relaxation and calm, attention is directed to induce a feeling of warmth in the solar plexus area. To facilitate the feeling of warmth in the solar plexus, it is recommended to imagine that you are taking a sip of a warm liquid and the heat descends, concentrating in the solar plexus area.

Activation according to the standard scheme. The exercise takes about 10-12 minutes.

Exercise "cool forehead". This exercise allows you to relieve fatigue after mental activity, helps to get rid of headaches.

Preparatory exercises can be to feel the sensation of coolness on the skin of the forehead as best as possible (you can put something cold on your forehead, feel a breath of cool air while fanning your face). The exercise begins with a gradual relaxation of the muscles of the arms, legs, abdomen, back and face. Having achieved a sufficient degree of relaxation of the muscles of the body and a state of rest, you can proceed to inducing a feeling of coolness in the forehead.

Activation according to the standard scheme. The exercise takes about 10-12 minutes.