Nervous breakdowns, anxiety and feelings cloud our lives and lead to a number of serious chronic diseases. An effective method of dealing with stress and pain is autogenic training.
Mental repetition of formulas of self-hypnosis requires little training and does not allow heavy loads on the diseased organs, and helps not worse therapeutic exercises.
Anger management classes should be made calmly, without undue concentration and without emotional stress.
To say the formulas of self-hypnosis is impossible, as the sound of his own voice to distract the attention. Exercises are performed with eyes closed, the formula is repeated on the exhale.
Before going to remove all of the constraining and compressing the clothes, belts, and bracelets. Tune in to the rest.
The rest you have to imagine figuratively. Everyone paints a peace in its own way. It may be associated with blue sky, green flowering meadow or other images.
Initially, it is desirable to do in a darkened, quiet room so that; on an empty stomach; do not drink before class stimulating drinks like tea or coffee. In the future, having mastered the method, you will be able to cause the desired state at any place and at any time.
First time sessions of autogenic training should take 1-2 minutes, then the session duration is gradually increased to 10 minutes.
To do better 2 times a day: in the morning immediately after waking and at night before sleep lying in bed on her back. With the head slightly raised by pillows, arms slightly bent in elbow joints and freely put at your sides, palms down, straighten your legs, slightly dissolve and slightly bend in the knee joints.
Each exercise start with the phrase: “I am completely calm”.
Exercise 1. You must call a sense of gravity with relaxation of muscles.
Start with the left hand. Mentally repeat 7 times: “My left arm is heavy.”
Imagine at the same time, like starting from the toes and spreading up, gradually relax the muscles of the hand.
Then again say to yourself: “I am completely calm”.
Repeat the same for the right hand, and then continue for both legs, abdomen, buttocks, chest, neck and face, successively relaxing the muscle.
Every time you complete another 7 repeats the phrase about peace.
Each part of the body (hands, feet, stomach, etc.) devote 3 cycles (one cycle consists of 7 repeats). All you have to perform consistently to relaxation following body parts can move only after success with the previous one.
It’s just to relax the muscles of the face, slightly open a mouth language lies freely in the mouth.
Speed development exercises are highly individual. One effect is the first day, others require 1-2 weeks, some (very few) – 3-4 weeks.
To exit the exercise mentally say to yourself: “My hands tense, my breathing is deep, I’m cheerful and ready to work.” Lying down, stretch, open your eyes and stand up. This procedure must be followed every time and necessarily in that order. If the eyes open too early, the output will be incomplete, and for some time preserved a sense of gravity.
Exercise 2. You must call the sensation of heat.
After completing the first exercise, learning to cause a feeling of heaviness, invoke a feeling of warmth, mentally repeating for 7 times: “My right (left) arm (leg) is warm.”
Also punctuated by the formulas of heat by the formula: “I am completely calm”.
Further induce a feeling of warmth throughout the body. If this fails, you can do so before you exercise, warm bath for hands and then to cause a feeling of warmth, imagining that you are immersed in her hands (legs).
You can also imagine that you warm your hands (legs, body) near a hot battery, or wrap them in a warm duvet.
Exercise 3. Aimed at the normalization of the heart and cardiac rhythm.
Repeat 7 times formulas to choose from: “My heart is beating powerfully and calmly” or “My heart works exactly like a motor” and add, “My rhythmic pulse, smooth”. After 7 repetitions pronounce the formula of peace and relaxation. First, do all 3 cycles.
Exercise 4. Aligns the rhythm of the breath, bringing it to the breath of the sleeper. Technique is the same as in the previous exercises.
The verbal formula: “My breathing is steady, calm, easy, pleasant.”
To repeat this phrase no less than 7-14 times.
Exercise 5. Aimed at improving the blood supply of the brain, muscle & blood vessels.
Our body is controlled by the brain, and to peripheral organs work like a clock, you need to “host computer” operated without interruption, and this means that it must be well supplied with blood.
Repeat the formula: “My forehead is pleasantly cool”. On the temples and forehead will appear a feeling of pleasant coolness. It is important to accurately reproduce the formula.
If instead of the words “Forehead pleasantly cool” to say “Head cold”, the result is too strong spasm of blood vessels may appear headache, dizziness, and even fainting occur.
When all exercises are mastered you can move on to the shortened version, saying to himself: “Serenity, heaviness, heat. Forehead pleasantly cool. I am completely calm and be calm in any situation. My heart and my lungs work quietly, rhythmically, I don’t feel the pain…”.
Next comes a crucial moment when using autogenic training you can not only relax the muscles, to create a state of peace, but also using positive affirmations to overcome pain, fear, fatigue, exhaustion. You can deliberately ask yourself any of the formula and act upon any disturbed functions and diseased organs.
Relaxing the body, “walking” throughout the body, ask yourself exactly this problem.