Giving Tuesday

Give yourself the gift of self-relaxation through Autogenic Training.

Autogenic Training is a relaxation technique developed by German psychiatrist Johannes Heinrich Schultz and was first published in 1932. Since that time, it has been widely used in clinical practice and research to foster the mind’s ability to produce relaxation in the body.

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The Basic Practice - autogenic relaxation

respect your limits, modify where needed

• Autogenic relaxation requires repeated (daily) practice over a longer time period (21 days to 3 months) to truly produce results of significant relaxation.

• Therefore, hold yourself in gentle kindness and compassion as you practice it and RELEASE any expectations of results. Like a growing plant, give the practice time. Think of it as embarking on a journey with open curiosity as if exploring a new landscape for the first time with awe and wonder.

• STOP if at any time the practice increases your tension or anxiety. It is your body and brain telling you that this practice at this time is not right for you. Also, if you are seeing a mental health professional, consult with them first before starting this practice.

posture set-up:

• ensure you are uninterrupted for about 10 to 15 minutes

• find a comfortable position either sitting or lying down

• wear loose clothing

• uncross your legs

• have your arms in a relaxed position

• close eyes (after reading the instructions 🙃)

autogenic warm-up: breathing

• take 5 to 8 relaxing breaths

• in through the nose and out through the nose

• invite the breath to be soft, smooth and slow

• without force, allow the breath to settle and find its own rhythm

  • like ocean waves coming in and going out

breath technique during the autogenic phrases

• as you hear the phrase, begin your inhale

  • eg. inhale “My arms and legs”

• mid way through the phrase, exhale

  • eg. exhale “are heavy.”

• then pause invite yourself to release into the feeling sensation described

  • NOTE: while at the same time know that it okay and right if you don’t feel the sensation as described. Instead notice what sensations you do feel. For example, your limbs may feel lighter and tingly as you relax rather than heavy and warm.

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    All sensations are valid because this is your unique experience.

autogenic phrases

Autogenic training follows this basic pattern of phrases. Repeat each phrase at least three times and explore repeating up to 8 times.

1. My arms and legs are heavy.

2. My arms and legs are warm.

3. My heartbeat is calm and regular.

4. My breathing is smooth and slow.

5. My stomach is soft and warm.

6. My forehead is smooth and cool.

7. My mind is calm and clear.

8. My whole body is warm and relaxed.

• take a moment to pause in this relaxed state

• when ready take a light stretch

• take a few more mindful breaths before getting up

note: near the end of the recording there is some background groaning from my backup drive and my tummy also relaxed with some noises 😀

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0:00

-9:20

Rowe Lake, Waterton Lakes National Park, Canada July 2022

Explore the Movement - create your own autogenic script

• At some point in the practice it is important to be able to say the autogenic script in your own mind without listening to a recording or referring to a script.

• Ideally you would take a week with each phrase. (In this case you might want to repeat the single phrase 40 times as the practice.) Building upon the heaviness of limbs, moving into warmth, regulating circulation, relaxing respiratory, focusing on visceral organs (solar plexus), cooling the forehead, and the final phase of feeling overall peace in mind and body.

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Yoga Practice

Try using autogenics as your relaxation at the end of a practice.

Everyday Living & Discover Amazing

Over time autogenic training can lead to an automatic response of relaxation by just thinking about heaviness or warmth.

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Thus the word 'autogenic' meaning self-generating or produced from within.

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That is amazing and is the beauty of autogenic training. Discover for yourself this ability to invoke relaxation and calm wherever and whenever you need to.

Namaste

(the Light in me honors the Light in you)

keep moving; keep healthy
    
         creating relaxation within you 
             is your birthright
       
                    be in AWE of YOU

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THANKS to:

A friend who pointed me towards Autogenic Training a few years ago.

Norman Ritter for the photo.

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Discover amazing treasures in the Archive:

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Disclaimer: Be safe, know your limits and move wisely without causing harm to yourself. Information provided in this newsletter is for you to explore and discover how your body works. It is not to diagnose any medical condition. Please consult with a physician or physiotherapist if you have concerns.

1. https://www.va.gov/WHOLEHEALTHLIBRARY/docs/Autogenic-Training.pdf, page 1

2. https://caps.byu.edu/https:/brightspotcdn.byu.edu/cb/0d/e443760a45bc9409e70049afd9a0/autogenics.pdf

3. https://www.va.gov/WHOLEHEALTHLIBRARY/docs/Autogenic-Training.pdf, page 1

4. https://caps.byu.edu/https:/brightspotcdn.byu.edu/cb/0d/e443760a45bc9409e70049afd9a0/autogenics.pdf

5. https://www.va.gov/WHOLEHEALTHLIBRARY/docs/Autogenic-Training.pdf, page 1