Autogenic Training - Example of An Autogenic Training Session

Example of An Autogenic Training Session

  1. Sit in the meditative posture and scan the body
  2. "my right arm is heavy"
  3. "my arms and legs are heavy and warm" (repeat 3 or more times)
  4. "my heartbeat is calm and regular" (repeat 3 times)
  5. "my solar plexus is warm" (repeat 3 times)
  6. "my forehead is cool"
  7. "my neck and shoulders are heavy" (repeat 3 times)
  8. "I am at peace" (repeat 3 times)
  9. Finish part one by Cancelling
  10. Start part two by repeating from step 2 to Cancelling
  11. Start part three by repeating from step 2 to Cancelling

When you end your practice it is a good idea to Cancel to avoid your thoughts from inadvertently materializing. To Cancel say "arms firm" and move your arms vigorously, say "breathe deeply" and breathe deeply, and say "open eyes" and at open your eyes.

Many practitioners will choose not to cancel between the three iterations, in order to maintain deeper relaxation.

Quite often, one will ease themselves into the "trance" by counting to ten, and exit by counting backwards from ten. This is another practice taken from progressive relaxation.

An entire autogenic protocol is available here.

Read more about this topic:  Autogenic Training

Famous quotes containing the words training and/or session:

    “The triumphs of peace have been in some proximity to war. Whilst the hand was still familiar with the sword-hilt, whilst the habits of the camp were still visible in the port and complexion of the gentleman, his intellectual power culminated; the compression and tension of these stern conditions is a training for the finest and softest arts, and can rarely be compensated in tranquil times, except by some analogous vigor drawn from occupations as hardy as war.”
    —Ralph Waldo Emerson (1803–1882)

    “I need not tell you of the inadequacy of the American shipping marine on the Pacific Coast.... For this reason it seems to me that there is no subject to which Congress can better devote its attention in the coming session than the passage of a bill which shall encourage our merchant marine in such a way as to establish American lines directly between New York and the eastern ports and South American ports, and both our Pacific Coast ports and the Orient and the Philippines.”
    —William Howard Taft (1857–1930)