The highest level of autogenic training. In questions and answers Gennady Goncharov

One of the methods of restoring strength and peace of mind is autogenic training. Exercise helps normalize physiological processes in the body and calm the nervous system. With the help of such training, you can learn to enter a trance state without outside help. But it is important to learn the technique of performing them and get acquainted with some rules of auto-training.

What is autogenic training?

This is a special method that allows you to independently enter the autogenic state, as well as exit it, and is used to normalize physiological and psychological processes.

The autogenic training method was proposed by Schultz, who, in the course of scientific research, analyzed the stories of people who had gone through hypnosis. Numerous experiments allowed him to reveal that in a hypnotic state a person feels the spread of heat throughout the body, heaviness in the arms and legs against the background of muscle relaxation.

Autogenic training and relaxation are aimed at enhancing these sensations. Schultz proposed a method that allows one to induce a physiological shift by passively concentrating on emerging sensations.

Those who have completed autogenic training courses are able to balance mental processes, relieve physical stress and quickly restore their strength. After such exercises, it becomes possible to control blood circulation, the work of the heart and the respiratory system.

AUTOGENOUS TRAINING (SCHULTZ METHOD)

Autogenic training is self-hypnosis in a state of relaxation (lowest level) or hypnotic trance (highest level).

is rightfully considered the creator of the autogenic training method , and he also owns the term “autogenic training.” The time of creation of the method is considered to be 1932, but the roots of its birth go back to the distant past (see the previous section).

After studying in Poznan, Göttengen and Breslau, Schultz spent some time doing research and teaching at the Institute of Psychology. Paul Ehrlich in Frankfurt, where (being a dermatologist by profession) he lectured on psychotherapy. After some time, Schultz received a diploma in neuropathology and took the place of chief physician of the White Deer sanatorium near Dresden. In 1924, he moved to Berlin, where his main works (more than 400) were written, including the monograph “Autogenic training - concentrated self-relaxation” (1932), which formally gave rise to the method of autogenic training.

During his lifetime, Schultz was lucky enough to witness the “victorious march” of autogenic training. In 1961, the International Coordination

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Committee for Clinical Application and Training of Autogenous Therapy (USAT), which included a representative of the USSR. Autogenic training has become especially widespread in Germany, the USA, and Canada.

The scientist even managed to write a preface to the 13th edition of his book, published in 1970. In it, Schultz wrote with alarm: “The widespread dissemination of the method led to the fact that, unfortunately, charlatans also “attached” to it: one priest promises children easy ways to self-control, various "psychology institutes" send out prospectuses, noting in passing that their leaders have academic degrees and titles, and the like. Even colleagues endlessly publish “Collections of exercises” for self-study without medical supervision.” Meanwhile, almost 40 years earlier, in the preface to the first edition of his famous book, Schultz wrote: “We strongly warn readers who are not related to medicine about the inadmissibility of using our method independently or with outside help without medical supervision; since, in its internal essence, autogenic training is aimed at restructuring a person’s consciousness, it must be carried out under medical supervision.”

Schultz died on September 27, 1970 at the age of 86.

In the USSR, autogenic training began to be systematically studied around the mid-50s (A. M. Svyadoshch, M. S. Lebedinsky, G. S. Belov, A. S. Romen, etc.). Monographs by A. S. Romen (1970), A. G. Panov, G. S. Belyaev, V. S. Lobzin, I. A. Kopylova (1980), V. S. Lobzin and M. M. are devoted to this method. Reshetnikova (1986) and others.

Autogenic training, proposed by Schultz as an independent method, is a synthetic method in nature (Lobzin, Reshetnikov, 1986). It is based on the findings of the ancient Indian system of yoga, the experience of studying the sensations of people immersed in hypnosis, the practice of using self-hypnosis by the Nancy school of psychotherapists (Couet, Baudouin), psychophysiological studies of the neuromuscular component of emotions and the experience of using muscle relaxation (Jacobson), as well as rational psychotherapy (Dubois).

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Schultz's main merit is, first of all, that he freed the teachings of yoga from the common interpretation or from the taint of mysticism.

The method of autogenic training proposed by Schultz, in contrast to its numerous modifications, is called classical

and is divided into 2 stages: 1st, or initial (AT-1), and 2nd, or higher (AT-2).

technology . Before the start of the training, a conversation is held with the patients, in which the physiological basis of the method and the mechanisms of the effect of certain exercises on the body are explained in an accessible form. Schultz himself, for example, believed that with significant relaxation of the striated muscles, a special state of consciousness arises, which allows, through self-hypnosis, to influence various, including involuntary, functions of the body. A skillfully conducted conversation, accompanied by a demonstration of the effectiveness of individual exercises, as well as patients who have achieved positive results through training, contribute to the success of further treatment. The conversation emphasizes that mental repetition of self-hypnosis formulas should be carried out calmly, without excessive concentration and emotional stress. It is helpful to familiarize the patient with the training plan from the very beginning.

Self-hypnosis sessions are carried out 3-4 times a day. For the first 3 months, the duration of each session does not exceed 1-3 minutes, then their time increases slightly (AT-2), but does not exceed 30 minutes. Throughout the treatment, training should be carried out under the supervision of a physician. For this purpose, group training sessions are held at least once a week. At the first stage of treatment, you need to master 6 exercises. Each one takes approximately 10-15 days to train. After this, the 2nd stage of treatment begins (AT-2), which lasts for less than six months. The full course of autogenic training is designed for 9-12 months.

Sessions are carried out lying or sitting, in the “coachman” position (the head is bowed forward, the hands and forearms are on the knees, the legs are comfortably apart).

Exercise 1: inducing a feeling of heaviness. Mentally repeat: “I am completely calm” (1 time);

“my right (left) hand is heavy” (6 times); "I am calm"

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(1 time). After 4-6 days of exercise, the feeling of heaviness in the hand becomes clear. Then, in the same way, a feeling of heaviness is caused in both arms... in both legs... throughout the whole body. Each exercise should begin and end with the formula: “I am calm.”

Exercise 2: inducing a feeling of warmth. Mentally repeat: “I am calm” (1 time); “heavy body” (1 time); “my right (left) hand is warm” (6 times). Subsequently, the suggestion of warmth spreads to the second arm, legs, and entire body. They move on to the formula: “Both hands are warm... both legs are warm... the whole body is warm.”

In the future, the 1st and 2nd exercises are combined with one formula: “Arms and legs are heavy and warm.” The exercise is considered mastered if the feeling of heaviness and warmth in the body is easily and clearly evoked.

Exercise 3: regulation of cardiac rhythm. The exercise begins with the formula: “I am calm.” Then a sensation of heaviness and warmth is sequentially evoked in the body. The patient places his right hand on the heart area and mentally says 5-6 times: “My heart beats calmly, powerfully and rhythmically.” The patient is first advised to learn to mentally count the heartbeat. An exercise is considered mastered if it is possible to influence the strength and rhythm of cardiac activity.

Exercise 4: regulation of breathing. The following self-hypnosis formula is used: “I am calm... my hands are heavy and warm... my heart beats strongly, calmly and rhythmically... I breathe calmly, deeply and evenly.” The last phrase is repeated 5-6 times. Subsequently, the formula is shortened: “I breathe calmly.”

Exercise 5: influence on the abdominal organs. The patient is first explained the location and role of the solar plexus in normalizing the function of internal organs. The same sensations are sequentially evoked as during exercises 1-4, and then mentally repeat the formula 5-6 times: “The solar plexus is warm... it radiates heat.”

Exercise 6: causing a feeling of coolness in the forehead. First, the sensations described are evoked.

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nye in exercises 1-5. Then the patient mentally repeats 5-6 times: “My forehead is cool.”

As you master the exercises, the self-hypnosis formulas can be shortened: “Calm... Heaviness... Warmth... Heart and breathing are calm... Solar plexus is warm... Forehead is cool.”

After completing the exercise, patients are advised to rest quietly for 1-2 minutes, and then withdraw themselves from the state of autogenic immersion. To do this, give yourself a mental command:

“Bend your arms (2-3 sharp flexion movements at the elbow joints), take a deep breath, and while inhaling, open your eyes.”

The given 6 exercises of the lowest level are preparatory and allow you to mainly influence the autonomic nervous system and vegetative visceral functions of the body.

AT-2 technology. Schultz considered exercises to be the highest level of autogenic training, the purpose of which is to train the processes of imagination (with the ability to visualize ideas) and neutralize affective experiences.

The basis of the exercises at the highest level of autogenic training is meditation.

Exercise 1: meditation on color. After performing six exercises of the lowest level, the patient, without changing posture, mentally concentrates his consciousness on images of a characteristic color: snow-capped mountain peaks... green meadow... blue flower. During the exercises, the patient should strive to keep in mind the idea of ​​color, and not the specific shapes of objects.

The exercise is repeated until the patient learns to visualize color images.

Exercise 2: meditation on the image of a certain color. The purpose of the exercise is to purposefully evoke certain color ideas. At the same time, color-sensation associations are trained. For example, purple is a feeling of peace, black is sadness, anxiety, etc.

Exercise 3: meditation on the image. The purpose of the exercise is to learn how to arbitrarily visualize a specific object or image. It could be a flower, a vase,

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Human. The criterion for successful training is targeted visualization of oneself.

Exercise 4: Meditation on an Abstract Idea. The essence of the exercise is to evoke figurative equivalents of such abstract concepts as freedom, hope, joy, love, etc. The figurative equivalents of such abstract concepts are purely individual for all people. For some, freedom is associated with a bird soaring in the sky, for others - with the sea, for others - with the endless steppe.

Exercise 5: meditation on the emotional state. During the exercises, a transition is made to the projection of visualized images onto oneself, onto one’s own experiences. As an example, Schultz offered meditation on the feeling of seeing mountains. The focus of the imagination should be directed not at a specific object or landscape (sea, mountains), but at the sensations that arise when contemplating them.

Exercise 6: Meditation on a person. First, the imagination concentrates on the unfamiliar, and then on the familiar person. The main objective of the exercise is to learn to “free yourself” from subjective attitudes and emotional experiences in relation to familiar images, to make these images “neutral”.

Exercise 7: “response of the unconscious.” Having mastered the ability to visualize images, the patient asks himself questions, and receives answers to them in the form of spontaneously arising images, which are then interpreted. The most frequently asked questions are:

“What do I want from life?”, “What mistakes do I make in life?”, “What are my main problems?”, “How should I behave in a particular situation?”

Luthe, Schultz’s co-author on the 6-volume manual “Autogenic Therapy” (1969), suggests additional exercises on autogenic modification and autogenic neutralization after autogenic meditation (the highest level of autogenic training according to Schultz).

Autogenic modification exercises include special exercises for internal organs (similar exercises using the Kleinsorge-Klumbies method) and intention formulas. Paci-

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ent does not just ask himself a question, as in the 7th exercise of AT-2, but meditates on some formula-intention. For example: “I do not take a single drop of alcohol, at any time, under any circumstances” in the situation of an invitation to drink or: “I wake up when my bladder makes itself known” in case of enuresis, etc.

Autogenic neutralization exercises include autogenic response and autogenic verbalization.

With an autogenic response (according to Lute), a patient, for example, with neurosis, asks himself the question: “What is the cause of my illness?” He receives the answer in visualized images, which are then interpreted. Usually there is a “layer-by-layer” dissection of psycho-traumatic causes: first, the “superficial” elements are revealed, and at the end, the “deep” elements of the cause of the disease are revealed.

Opening and responding to psychotrauma leads to its neutralization and recovery. Sometimes the process of “reproducing” traumatic causes ends in a violent affective reaction (autocatharsis).

A modification of the described Lute technique is “Autogenic Memory Therapy”, proposed by V. S. Lobzin and M. M. Reshetnikov (1986).

The authors believe that in some cases, painful experiences and neurotic disorders are associated with the patient’s past, “actually present in his consciousness in the form of painful memories.” Patients themselves avoid talking about these unpleasant memories. In detailed cases, the psychotherapist explains to the patient that it is painful memories that are the cause of painful sensations, which can only go away after repeated figurative reproduction of them, performed in as much detail as possible, representing the setting, time of action and situation. Memories must necessarily be accompanied by verbalization, which is facilitated in a state of autogenic immersion. If during verbalization the patient begins to cry, the doctor should not interrupt him and resort to consolation. Responding to painful memories leads to their neutralization and improves the patient’s condition.

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Currently, a large number of modifications of the Schulz technique have appeared. Let's look briefly at just a few of them.

Modification of Kleinsorge - Clumbies. In 1965, the monograph “Relaxation Technique” by H. Kleinsorge and G. Klumbies was translated into Russian, which sets out the main provisions of the “directed organ training” technique.

The authors recommend forming special treatment groups for similar psychosomatic syndromes (angina pectoris, bronchial asthma, functional disorders of the gastrointestinal tract, etc.).

In contrast to the classical Schulz method, the authors attach great importance to syndromologically oriented highly specialized training complexes. The authors identify the following groups of complexes.

“Rest” (corresponds to the first standard exercise AT-1 according to Schultz). The group of complexes is aimed at achieving “bodily peace”. The Jacobson progressive relaxation technique is used. Indications: emotional disorders, sleep disorders.

"Vessels". Figurative representations focus on the feeling of warmth. Indications: peripheral circulatory disorders, arterial hypertension.

"Heart". When performing the exercise, a sensation of warmth is purposefully evoked in the left hand, and then in the area of ​​the heart. The following version of self-hypnosis is possible: “My heart beats calmly and evenly. I can barely feel my heart; a pleasant warmth flows from my left hand into the left half of my chest. The vessels of the left hand dilate. Warmth flows through the heart. My heart works completely independently, completely calmly.” Indications: angina pectoris, functional neurogenic arrhythmia. The training is aimed primarily at rhythmic breathing. This is ensured by mentally counting the time intervals of the inhalation, pause and exhalation phases.

The authors recommend the following self-hypnosis formula: “I am completely calm, completely calm. The air flows easily and freely, cool and refreshing air. Breathe completely calmly, without my

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participation, spontaneously. The air flows so beautifully, freely, freely and easily. I'm completely calm. Completely calm."

Indications: bronchial asthma, chronic pneumonia, psychogenic respiratory rhythm disorders.

"Stomach". Voluntary self-suggestion of heat in certain organs of the abdominal cavity - in the area of ​​the stomach, liver, intestines. Before the exercise, the patient needs to be explained in detail the anatomical location of the organs in the abdominal cavity.

Indications: chronic gastritis and hepatitis, spastic colitis, gallbladder dyskinesia, etc.

"Head". The exercise is a modification of the 6th standard exercise according to Schultz. The self-hypnosis formula can be somewhat expanded: “I am completely calm…. My head is free and light... My forehead is pleasantly cool. I feel how coolness envelops my entire head... My head becomes light... I think easily... I can concentrate on every thought...” Sometimes the feeling of coolness in the forehead area is aggravated by headaches and dizziness. In these cases, the authors recommend self-hypnosis of heat in the forehead.

Indications: vasomotor disorders of cerebral circulation, migraine, Meniere's syndrome.

Psychotonic training according to Mirovsky - Shogam. Typically, autogenic training is aimed at relaxation, calming and ultimately a tranquilizing effect.

The method of K. I. Mirovsky and A. N. Shogam is designed for the opposite, stimulating effect. The training begins directly with specialized mobilizing (activating) exercises. The relaxation stage of training is sharply reduced or completely eliminated. The authors offer self-hypnosis formulas with approximately the following content: “A slight chill covers the shoulders and back, like a pleasant, refreshing shower. All muscles become elastic. I am like a steel spring. Everything is ready to fight! Such a mobilizing formula is preceded by a formula of peace: “I am completely calm. Nothing and no one distracts. I am completely calm."

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Indications: hyposthenic form of asthenia, arterial hypotension.

The introduction of tonic exercises into the autogenic training method served as the basis for its use in sports practice (N.V. Alekseev, A.T. Filatov), ​​in production (A.S. Romen, L.P. Grimak, Kh.I. Aliev, N.A. Laisha).

Concepts such as

“psychomuscular training”, “psychogenic self-regulation”
(PSR),
“psychoregulatory training”
(PRT),
“psychophysical training”
(PFT),
“emotional-volitional training” (EVP), “psychosomatic gymnastics”
(PSG), etc.
Psychomuscular training (PMT) according to Alekseev (1979) . The PMT is based on the following elements:

- ability to relax;

- the ability to imagine the content of self-hypnosis formulas as clearly as possible, with the utmost power of imagination, but without straining;

- the ability to maintain attention on the chosen object;

- the ability to influence oneself with the necessary verbal formulas.

Training is carried out in the form of heterotraining. More often used in sports practice.

First, sequential relaxation of various muscle groups is achieved, starting with the arms. As you inhale, the muscles slowly tense. This is followed by holding the breath, during which muscle tension is maintained. As you exhale, the muscles quickly relax. This exercise is accompanied by a verbal formula: “My hands... (inhale)... relax (exhale), my hands... (inhale)... warm up (exhale).”

Thus, already in the first lesson, training in muscle relaxation is combined with training in inducing a feeling of warmth.

After mastering the exercise for the arms, the trainee moves on to the muscles of the face, neck, legs, and torso.

The next exercise is to train general relaxation of the whole body. Self-hypnosis formula:

“I... (inhale)... relax and calm down (exhale).”

The classes end with the formulas: “A state of deep peace”, “my whole body is resting”, “I

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rested and calmed down,” “feeling good.” The main goal of the exercise is to develop the ability to “enter a state of controlled drowsiness” and at the same time “concentrate attention on a given sensation.”

After mastering the initial PMT exercises (the first stage), athletes master self-hypnosis techniques aimed at overcoming the feeling of pre-race excitement, feelings of pain due to injury, learn techniques for auto-activation, toning and mobilization at the right time of their mental and physical capabilities.

In preparation for upcoming competitions, figurative representations are used:

— “combat” readiness;

- perfect execution of the exercise;

- a situation in which the performance was successful.

Similar exercises are used for psychogenic self-regulation at work and in extreme conditions (A. S. Romen, 1986; Kh. M. Aliev, 1990;

N.A. Laisha, 1990, etc.).

Autogenic training and biofeedback. The combined use of autogenic training and biological feedback (BF) is one of the promising areas in psychotherapy, as evidenced by a large number of works in recent years (Lobzin, Reshetnikov, 1986; Surwit et al., 1982; Lacroiz, 1983, etc.). The combination of AT with biofeedback is especially effective in the treatment of psychosomatic diseases.

Any emotional state or mental stress manifests itself in changes in the indicators of vegetative-visceral functions of the body. Excitement, fear, anxiety are accompanied by an acceleration of the pulse, an increase in blood pressure, a change in body temperature, and tension in the striated muscles. Fatigue and asthenia are usually accompanied by arterial hypoxemia; irritable weakness - disturbance of breathing rhythm, etc. (Fig. 5, 6).

As soon as a patient with neurosis or psychogenic depression touches upon the so-called “sore point” in a conversation, a vivid play of the vasomotors of the face immediately becomes apparent,

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Rice. 5,

Oxyhemogram
(a)
and pneumogram
(b)
at rest and during dosed physical activity in a patient with a hypersthenic form of neurasthenia (read from right to left). The arrows indicate the beginning and end of physical activity (80 squats per minute)

40 39 Sv 57 56 35 J4 55 52

Rice. 6.

Oxyhemogram
(a)
and pneumogram
(b)
during dosed physical activity in a patient with a hyposthenic form of neurasthenia. The designations are the same as in Fig. 5

L 52% 95

51 30 95

29 26 27 26 25

24
25 22 21 20
State of peace conversation on tens State of peace

Rice. 7.

Oxyhemogram
(a)
and pneumogram
(b)
of a patient with reactive depression during a conversation with him on the topic of hidden psychotrauma (resistance). The designations are the same as in Fig. 5

breast, hyperhidrosis, tachycardia (Fig. 7). The fact of changes in the vegetative visceral functions of the body under certain emotional states has been known for a long time. This dependence of visceral and mental functions is

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is the subject of serious clinical and physiological research (by the way, the “lie detector” is based on this dependence).

The concept of biofeedback is applicable only in cases where information about the state of physiological functions is provided to the same subject who generates this physiological information.

In other words, we can talk about biological feedback only by studying the relationship between physiological and mental functions in the same person.

By learning to register subtle changes in physiological processes and using feedback, you can ultimately learn to self-manage involuntary physiological processes.

The technique of autogenic training in combination with OBS is based on this principle.

V. S. Lobzin and M. M. Reshetnikov (1986) recommend using AT in combination with OBS in 4 stages.

First stage. Basic AT-1 exercises are taught using special equipment to obtain and record the dynamics of physiological processes during the session. For this purpose, an oxygemograph, an electromyograph, a pneumograph, devices for recording blood pressure, ECG, EEG, etc. can be used. In practice, it is enough to use one of these devices. In our practice, we used a polygraph that allows us to simultaneously record an oxihemogram, frequency and depth of breathing, pulse and blood pressure on one tape.

Second phase. Under the control of information received from the devices, a constant transition is made to replacing feedback signals with the patient’s own sensations. For example, a decrease in blood pressure, a decrease in pulse and breathing is accompanied by some kind of sensation that is purely individual for a given subject. Then, in the process of autogenic training, by self-hypnosis of only this sensation, you can achieve a decrease in blood pressure, a decrease in heart rate and breathing. Even more complex songs

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Various shades of sensations may arise during EEG analysis.

Third stage. Self-regulation techniques are being learned. The use of devices is limited to control measurements only.

Fourth stage. Therapeutic techniques of self-regulation are carried out only under the control of one’s own sensations.

The combined use of OBS and therapeutic methods based on self-hypnosis is undoubtedly promising and needs further study.

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Part 2

PSYCHOANALYSIS

AND NON-DIRECTIVE

PSYCHOTHERAPY

Goals and objectives of auto-training

Relaxation and autogenic training are effective for various nervous disorders, psychosomatic diseases, for getting rid of bad habits and changing personal character traits.

The main goals of AT:

• Improve health conditions.
• Increase vitality and performance.
• Self-education.

During autogenic training and self-hypnosis, the following tasks are solved:

• Anxiety decreases.
• The ability to control emotional states increases.
• There is a harmonization of body functions.
• The intensity of the pain syndrome decreases.
• Strength is restored.
• The process of falling asleep is normalized.
• The body uses energy sparingly during physical activity.
• Positive personality traits are being formed.
• Getting rid of bad habits.
• Positive motivations are created to achieve goals.
• Increases concentration, ability for introspection and reflection.

How is auto-training useful?

AT easily copes with the restoration of strength. Autogenic training exercises are a combination of hypnosis techniques with yoga poses. This allows you to restore homeostasis in the body in a short time by gaining calm and neutralizing stressful conditions.

AT is similar to therapeutic hypnosis, but there are significant differences. A person has the opportunity to actively participate in the process. To obtain maximum relaxation and relaxation, autogenic training should be carried out taking into account certain factors:

Autogenic training is a method of self-regulation of body functions that is beneficial for the nervous system. A person lives surrounded by stressful situations, often experiences a feeling of anxiety, fear, and there is no need to talk about chronic fatigue. The Schulz method helps you learn to respond adequately and calmly to negative external stimuli. Constant training allows you to minimize emotional outbursts.

One can also expect a physiological effect from autotraining, which consists of the ability to regulate heart rate, respiratory rhythm, and the degree of muscle tension. Studies have found that relaxation and autogenic training help lower cholesterol levels, normalize sleep, and lower blood pressure. Relaxation of consciousness during AT provokes an increase in alpha waves, which has a beneficial effect on all body systems and helps cure various diseases.

Autogenic training according to Schultz: a set of exercises

Autogenic training, developed by Johann Schulz, consists of an initial course and an advanced course. The initial course includes six standard exercises, and the advanced course includes 7 meditative exercises. Today we will look at 6 basic exercises that are included in the initial course of autogenic training.

The training should be carried out daily, 2 – 3 times a day, 20 – 40 minutes after meals. The place for training should be quiet, moderately cool and comfortable.

Exercise No. 1. Relaxing the body

The main objective of this exercise is to enable a person practicing autogenic training to learn to relax his body. You need to take a comfortable position (lying down or sitting down). Each statement should be repeated three times. First you need to master the first statement perfectly, and only after that you can move on to the second statement. After mastering the second statement, move on to mastering the third statement, etc.

1) “I am in a calm state. My right arm is getting heavy." Repeat for 3 – 4 days.

2) “I am in a calm state. My right arm becomes heavy. I am in a calm state. My left arm becomes heavy. My arms are getting heavy." Repeat for 2 – 3 days.

3) “I am in a calm state. My right arm becomes heavy. I am in a calm state. My left arm becomes heavy. I am in a calm state. My left leg becomes heavy. I am in a calm state. My right leg is getting heavy.” Repeat for 2 – 3 days.

4) “I am in a calm state. My left leg becomes heavy. My right leg is getting heavy.” Repeat for 2 – 3 days.

5) “I am in a calm state. My left leg becomes heavy. My right leg becomes heavy. My legs are getting heavy." Repeat for 3 – 5 days.

6) “I am in a calm state. My right leg becomes heavy. I am in a calm state. My left leg becomes heavy. My legs are getting heavy. I am in a calm state. My right arm becomes heavy. I am in a calm state. My left arm becomes heavy. My arms are getting heavy. My body is getting heavy." Repeat for 4 – 5 days.

Exercise No. 2. Increasing the degree of body relaxation

The main purpose of the second standard exercise is to expand the degree of relaxation of the body and expand, by increasing the temperature, the peripheral blood vessels. These results can be achieved using self-hypnosis. You must truly believe that your body is warming up.

1) “I am in a calm state. My arms and legs are becoming heavy." Repeat for 8 – 10 days. Repetition duration is 60 – 65 seconds. After 8–10 days, the duration should be increased to 80–95 seconds and the exercise repeated for another 2–4 days.

2) “I am in a calm state. My arms and legs become heavy. My feet become warm. My right hand is getting warm.” Repeat for 5 – 7 days. Repetition duration is 180 – 200 seconds.

3) “I am in a calm state. My arms and legs become heavy. My feet become warm. My right hand becomes warm. My left hand is getting warm." Repeat for 3 – 5 days. Repetition duration is 180 – 200 seconds.

4) “I am in a calm state. My arms and legs become very heavy. My feet become warm. My hands are getting warm." Repeat for 3 – 5 days. Repetition duration is 180 – 200 seconds.

5) “I am in a calm state. My arms and legs become heavy. My hands and feet become warm. My body becomes heavy and warm." Repeat for 4 – 6 days. Repetition duration is 180 – 200 seconds.

Exercise No. 3. Aligning the heart rhythm

The third exercise was developed by Johann Schultz to equalize the heart rhythm and improve the functioning of the cardiovascular system. A person practicing autogenic training should lie down and place his right hand on his heart.

For 10 to 14 days you need to say the following phrase: “I am in a calm state. My arms and legs become heavy. My hands and feet become warm. My heart begins to beat rhythmically and calmly.” Repetition duration is 100 – 120 seconds.

Exercise No. 4. Calming your breathing

The breathing process is the main object of the fourth exercise in the initial course of autogenic training according to Schultz. During the first three exercises, breathing also becomes harmonious and calm, but only the fourth exercise affects the breathing rhythm directly and not indirectly.

You need to lie down. For 15 to 18 days, repeat the following phrase: “I am in a calm state. My arms and legs become heavy and warm. My heart begins to beat rhythmically and calmly. I begin to breathe evenly and deeply.” Repetition duration is 120 – 140 seconds.

Exercise No. 5. Calms the central nervous system

The results of many psychotherapeutic and physiological studies indicate that the central nervous system can be calmed by warming the abdominal cavity. The fifth basic exercise was created by Schultz precisely for this purpose.

You need to take a comfortable position and start repeating the following phrase: “I am in a calm state. My arms and legs become heavy and warm. My heart begins to beat rhythmically and calmly. I begin to breathe evenly and deeply. My solar plexus begins to radiate warmth.” This statement should be repeated for 20–24 days. Repetition duration is 180 – 200 seconds.

Exercise No. 6. Cooling the forehead

Our ancestors also knew very well that a cool forehead would help calm the nervous system and relax the body. The cold forehead is the main object of the sixth basic exercise of autogenic training according to Schultz.

You should repeat the following statement for 15 to 18 days: “I am in a calm state. My arms and legs become heavy and warm. My heart begins to beat rhythmically and calmly. I begin to breathe evenly and deeply. My solar plexus begins to radiate warmth. My forehead becomes cool." Repetition duration is 120 – 140 seconds.

We recommend: Auto-training to calm the nervous system

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Stages of auto-training

There are several stages of autogenic training:

1. Lowest or first. At this stage, you can learn to relax through the use of several suggestions.
2. Higher autogenic training is the second stage, in which the body achieves specific tasks through the use of visualizations and suggestions.

The first stage, according to Schultz, involves performing special exercises that cause a feeling of heaviness in the body, a sensation of spreading warmth. During their implementation, control over the work of the heart and breathing occurs. The lowest stage affects vegetative functions.

Autogenic immersion consists of several phases:

1. Feeling of warmth and heaviness throughout the body.
2. The appearance of lightness and a feeling of weightlessness.
3. In the last phase, patients note the appearance of sensations that their body has simply disappeared.

Training in autogenic training of the highest level allows you to achieve the following goals:

Schultz believes that after mastering the highest level of AT, it becomes possible to extract answers to philosophical questions from the depths of the unconscious: “What do I represent in this world?”, “What is the meaning of life?” The highest level of autogenic training for neurosis helps to cope with negative experiences and gradually get rid of them completely.

To master a high level it will take more than one month; you will need to go through several steps:

1. Learn autogenic immersion.
2. Perform autogenic training exercises.
3. Concentrate.
4. Learn exercises to help simulate positive emotional experiences.

Schultz called the highest level autogenic meditation.

The highest level of autogenic training. In questions and answers Gennady Goncharov

This works with regular auto-training sessions, but what if a person quits?

Then you will receive five percent of what was expected, since only systematic exercises bring benefits, but if a person starts to exercise again, that is, today he worked out, then he quit, then he worked out again, then he quit again, and then he still started doing it, then those classes which he spent will not be lost. They are then added up, but they bring little benefit if it is not a systemic thing. You need to think about studying at the same time every evening, for example, planning a schedule. I would like to draw attention to the effects that may occur. The main task at stage 1 is to learn to relax, i.e. muscle relaxation. If you manage to relax the muscles, the blood supply to tissues and organs improves. Against this background, a dream-like state arises. When a person has relaxed, he plunges into a sweet slumber, at this stage one of the phenomena occurs: a person reaches an intermediate state between sleep and alertness; when he relaxes, he “hangs”, “floats” slightly. You can call it euphoria. This state can be described as follows: when we sleep in the morning and realize that there is no need to rush anywhere, that today is a day off. It seems like we got enough sleep, but we can still lie in bed for another hour. We are in such a half-asleep state of sweet bliss. This is the feeling that should be there. If this does not occur, it means that the auto-training was carried out incorrectly: either the wrong words, or the wrong formulas, or we drank coffee or alcohol, or took stimulants. I don’t mean mental, but physical, that is, what really excites our nervous system. It is necessary to analyze the previous stages. The effect that occurs: an arm or leg may jump - micro-contraction of the muscles occurs. This happens to us on its own. This is called an autogenous discharge. Probably everyone has had this: when you fall asleep, your hand trembles. This is good, because the muscular system gets rid of tension. Autogenous discharge can be both physical (a hand trembles, for example) and mental. There are many more mental discharges. Sometimes there may be tears. A person is engaged in auto-training (especially older or middle-aged people; this does not happen with young people), and a tear may appear in one eye. In the worst case, a person may feel hot or cold, some kind of pain may occur, but this is not pain, but some kind of phantom (something comes out of it). These phenomena were first described by the German doctor Schultz and then confirmed by the Institute of Autotraining in Berlin. These phenomena are well known and described, but it is not customary to talk about it, it is not customary to emphasize them, because everyone has their own: one has sweat, another has tears, a third has some kind of joy, euphoria, a fourth, on the contrary, sadness. This is a mental autogenous discharge. This means that something comes out of a person, some kind of discharge occurs in his psyche, he gets rid of it. They are temporary. Let's take an unpleasant case: a man was working out and tears appeared. Many beginners ask what it is and how useful it is, because along with tears comes grief. It is believed that crying grief is not grief, but a timely altered state of consciousness, when a person is in a kind of self-hypnosis; in autogenic immersion it has such a cleansing character. There is some tension in our nervous system. We benefit not only for the physical body, but also for the psyche. The effects that we get as a result of auto-training are the results of previously obtained pressures that arise in the human psyche and nervous system. The human nervous system is connected to the psyche: if the psyche is depressed, the nervous and immune systems are simultaneously suppressed. If the psyche is in good condition, then the immune status also increases. The psyche must be in a state of balance, that is, peace in the soul. In order to achieve this state of peace in the soul against the backdrop of deep relaxation, it is necessary to get rid of clamps, of which we have a great many. For example, childhood grievances, childhood experiences, the consequences of stress, anger, other people's envy, one's own envy. Example: a child lied as a child; It happens to everyone? Young children are prone. They have a period when they begin to fantasize and invent. They are afraid that they will find out about it. The first tensions appear. If the child has already grown up and is at a young age, a boy or girl has to hide some actions from his parents, then constant pressure arises. Any person who deceives subconsciously forms these clamps. It all adds up. As a result, we deprive ourselves of intuition.

By committing deception, we put blocks in our consciousness, and our thoughts do not go straight, but in a roundabout way. We begin to think slower, worse. These clamps are mental, invisible, but they really exist. This is not only from lies, but also from all the bad things that a person keeps within himself. Someday we need to sort this out, arrange a kind of confession in front of our family and friends, tell the whole truth, thereby we will get rid of these pressures. But there is another way - a softer one - during auto-training these clamps are removed, so there may be tears. One of the main tasks is to get this release. There is no need to specially call it, it happens on its own. Most often, it will be in the form of images. The brain is trying to visualize some concept. Childhood fear (for example, a child was scared by a dog). He had already forgotten about it, but somewhere this clamp remained. He can be visualized in something. Or the lie that was necessary then now seems like a childish fear, a trivial matter) and therefore more often turns into images. These concepts are visualized. When images appear, it’s very good: we begin to relax, the text sounds, or we repeat it ourselves, or we practice with the CD that I offer as an appendix to the book. We begin to relax, fall into a sweet slumber, begin to see some pictures (sea, birds), experience various metamorphoses with our body (it suddenly becomes heavy or light. This is also an image), a feeling of flight may arise. Question. The subconscious is in direct contact with our dreams. How can we influence our dreams with the help of auto-training? There is a direct path and an indirect one. I recommend starting with an indirect path, a long, winding one. As politicians say: “Our path is tortuous and thorny, but our goals are noble.” The straight path is very difficult, but the winding and thorny one is more interesting. If you manage to relax and disconnect from the bustle of the outside world, switch to the sensations of your own body, then conditions and prerequisites are created for changing the nature of dreams, i.e. dreams change automatically. They must change; this is a definite indicator that we are beginning to master auto-training.

Autotraining formulas

Since AT can influence a person’s psychological state, as well as cause certain sensations, at the first stage it is recommended to use various statements for self-hypnosis. Experts have developed basic auto-training formulas, which differ in the object of action:

Conditions for entering the autogenic state

Autogenic training (self-hypnosis and self-hypnosis) is more effective if there is absolute silence around. Other important terms:

Taking them into account when entering a hypnotic state, Benson created a special method for quickly achieving results. An important place in it is occupied by the ability to concentrate on your breathing. Instructions for beginners are:

1. It is necessary to take a comfortable position in a secluded place where there will be no noise.

2. Close eyes.
3. Gradually relax the muscles of the body, starting from the legs and ending with the face.
4. Focus on breathing: as you exhale after inhaling, mentally say “one”; you need to breathe easily.
5. Stay in this position for 10-20 minutes, just sit with your eyes closed for a couple of minutes, then you can open them.

There is no need to worry about poor concentration during the exercise; if attention is distracted, you need to switch it to breathing, saying “one”. Gradually, autogenic training exercises will become easier and easier, and relaxation will come faster. It is better to do classes a couple of times a day, but not immediately after meals.

To enter an autogenic state, it is important to choose the right place, especially at first. Conditions should be comfortable and should not be too hot or cold. Low noise, as a rule, is not distracting, but you need to protect yourself from sharp and sudden sounds. It is not necessary to create twilight in the room; it is enough to sit with your back to the window.

At the initial stage of training, you need to be sure that no one will interfere or distract you. For training, it is important to choose the optimal position; for beginners, the following recommendations can be given:

For those who are just starting to use autogenic training, the pose may seem uncomfortable, but gradually you get used to it and realize that it can be used wherever there is a chair.

The main mistake of beginners is to sit their buttocks all over the seat; in this position, after a few minutes you can feel their legs numb, some lean forward too much, which leads to pain in the neck. To avoid this, experts have created an introductory exercise that will help create the conditions for starting auto-training classes. It is as follows:

Using Autogenic Training for Self-Hypnosis

In Russia, one of the first to use self-hypnosis was the great Russian doctor Ya.A. Botkin. In 1877, he cured himself with the help of self-hypnosis from pain in his legs and increased fatigue, which he suffered after suffering from typhus. A special role in the study of self-hypnosis belongs to V.M. Bekhterev. In 1890, he described the method of self-hypnosis and specific cases in which its use gave the best results. A classic experiment showing the real effect of self-hypnosis, which anyone can perform on themselves, is to imagine (as vividly as possible) how you take a large and juicy, bright yellow lemon and begin to cut it with a knife, then like one of the cut You slowly put the slices into your mouth. Usually, these ideas alone are enough to cause salivation to begin and a feeling of acidity to appear in the mouth, as if a slice of lemon is actually there. It has long been noted that, when imagining something, a person often pronounces to himself words corresponding to the thoughts that arise from the sensations accompanying these ideas. The more vivid the images that a person uses to reproduce a particular state, the more accurate the words that correspond to his feelings in this state, the more effectively the person manages to achieve the desired result. Researchers have proven that self-hypnosis is most effective on the brain in a drowsy state. Entering a state of autogenic immersion, a person gets the opportunity, with the help of mental orders or with the help of necessary images, to influence his body. Self-hypnosis involves the development of states similar to those that occur in people in a state of hypnosis, when conscious control becomes so small that the hypnotist’s word directly evokes the necessary sensations or visual images in a person. With the help of hypnosis, it was even possible to achieve a “burn” - redness of the skin and the formation of a blister after a person was inspired that a hot coin was applied to his body, although in reality it was cold. For effective self-hypnosis, it is important to learn how to induce a state when the muscles of the body cease to obey conscious control. You should believe these sensations, using auxiliary images and formulations to help: “The eyelids are heavy, they are so heavy that they cannot be opened, they fill with heaviness.” “The body is motionless, the whole body is filled with enormous heaviness, it is impossible to move either arm or leg.” To increase concentration when entering a state of autogenic immersion, it is recommended to mentally fix your gaze on the tip of your nose or on an imaginary point in the middle of your forehead with your eyes closed. This promotes a state of relaxation and peace. When exercising self-hypnosis, techniques for entering a state of autogenic immersion are used in a reduced form. The main condition for successful self-hypnosis is full concentration of attention on the exercises being performed and a sufficient number of repetitions. Self-hypnosis does not have to be direct. Thus, to improve blood supply to the coronary vessels of the heart, it is not necessary to directly appeal to the work of the heart or to the vessels that supply the heart with blood. Self-hypnosis of positive emotional states and self-suggestion of heat in the left hand helps solve this problem and causes corresponding changes in the functioning of the heart. With a speech disorder such as stuttering, the main attention is paid to reducing emotional stress and relaxing and warming the muscles of the face, neck and shoulder girdle. At the same time, in addition to the basic formulas of autogenic training, the following formulas can be used: “I am calm, my actions are confident and precise...” “My speech is free, flows by itself...” In order for autosuggestion formulas to be effective, they must take into account those changes that occur in the body during certain ailments.

To practice autogenic training, you can use the “drowsy” state, that is, the state in which a person is immediately before falling asleep or immediately after waking up, when sleep has not yet completely subsided. This state resembles autogenic immersion with deep relaxation of all body muscles and a low level of conscious control. The following exercises are well suited for the drowsy state: - imagining yourself in the role of a person with the desired qualities and abilities. We must try to imagine ourselves as clearly as possible (as if from the outside) in those situations where these desired qualities and abilities are revealed in the best possible way, for example, calmness and slight irony when communicating with people of the opposite sex, etc.); - optimize your mental and physical state with the help of appropriate mental images (with each breath I am filled with more and more peace, my muscles fill with strength, etc.); - set yourself up to resolve in a dream those problems that could not be solved during the day. For sleep disorders, you can use the following exercises: After the standard introduction of yourself into a state of autogenic immersion, formulas are used to help you fall asleep: “The head is free from thoughts.” “The sense of time is lost.” “As muscle relaxation deepens, the sense of one’s own body is lost.” “It’s becoming more and more difficult to determine the position of your own arms and legs.” “The eyelids stick together, the eyelids get heavier and heavier.” “A pleasant slumber envelops me more and more.” “Complete passivity, contemplation, complete absence of any thoughts or body movements.” “All extraneous sounds are indifferent, attention lazily slides off extraneous sounds, not fixating on any one.”

Autogenic training can be used for self-education. Many people are often dissatisfied with themselves and would like to change certain aspects of their character, change their behavior in situations that are significant to them. However, this is not so easy to achieve if the basis is only conscious control and volitional effort.

When using autogenic training for self-education, you should: 1. Introduce yourself into a state of autogenic immersion. 2. Mentally evoke the most detailed possible representation of the desired “I-image” and patterns of desired behavior. Imagine a state as if the desired qualities or type of behavior were already present. 3. Feel the inner state of mind that arises during the presentation of the desired “I-image” and patterns of desired behavior, feel how this changes the attitude towards people around you, towards important events in your own life. 4. Vary those imaginary situations in which the desired character traits or behavioral characteristics are demonstrated. The duration of the presentation of the desired “I-image” and desired patterns of behavior increases from lesson to lesson, ranging from 2 3 minutes to 10 minutes. Self-education work begun during autogenic training can be continued while you are awake. You can spend 10, 20 or 30 minutes several times a day playing the role of a confident, calm, balanced person, a person enjoying life, etc. (in accordance with the desired character traits and behavioral characteristics, as well as depending on the goals pursued). Observations of people who practiced this method of self-education show that after 2-3 months the desired behavior becomes a need and their natural state. The method of self-education includes the following techniques: 1. Self-analysis and self-assessment (to identify undesirable character traits and behavioral characteristics). 2. A critical assessment of one’s own personality and one’s own behavior in significant situations (in the most important situations that are especially important), one’s attitude towards oneself and towards other people. 3. Critical assessment of the past, identification of individual “psychological barriers” that stand in the way of the desired changes in the “I-image” and behavioral characteristics. 4. Creation of the desired “I-image” and patterns of desired behavior in significant situations. 5. Creating your own verbal formulas that define intentions realized in the process of self-education (for example, “confidence and composure”, “carelessness and joyful animation”, “rigidity and determination”, etc.). 6. Self-education, implemented in the process of autogenic training. 7. Imposition of stereotypes of the desired “I-image” and desired patterns of behavior on real behavior in everyday life when communicating with other people. During the self-analysis preceding autogenic training sessions, it is advisable to set out in writing your main problems, difficulties and shortcomings. The incomplete sentences below may help get the job done. You should finish them and write out the entire resulting sentences in a notebook or on a piece of paper. I think that most of my problems (failures, troubles) are caused by... My biggest shortcoming is... I can achieve more if... What hinders me most in communicating with other people is... I can achieve the highest results if... List of unfinished sentences can be continue if the student needs to more accurately formulate the existing problems and ways to solve them.

Training technique

There are special rules for performing autogenic training:

1. Before starting the exercises, it is important to ensure that your body is completely relaxed. Muscles should be minimally tense.
2. Regular exercises will allow you to learn how to control your body, only after that you can move on to visualization.
3. The workout should take at least 10 minutes and no more than 40.
4. It is recommended to repeat auto-training 1 to 6 times a day.
5. You can perform the exercises in a sitting or lying position:

An important condition for the successful development of auto-training is regularity and gradualness. Before moving on to the next stage, you must fully master the previous one. All exercises are repeated three times with the maximum degree of confidence.

The stages of training differ from each other by the subject on which attention is concentrated or the content of the text suggestion:

Next, we will consider the main auto-training exercises.

The emergence of autogenic training as an independent method and the term itself is usually associated with the publication by Schulz of the monograph of the same name “Das Autogene Training” (1932), which subsequently went through dozens of reprints. However, the main provisions of the autogenic training system are found already in the work “On the Stages of the Hypnotic State of the Soul” published by Schultz in the early 20s. In this work, the author draws attention for the first time to the fact that almost all patients subjected to hypnotic influence “experience two states with absolute regularity: a kind of heaviness throughout the body, especially in the limbs, and a subsequent pleasant sensation of warmth.”

That is, Schultz believed that the following factors underlie the entire variety of trance states:

1) muscle relaxation;

2) a feeling of psychological peace and drowsiness;

3) the art of suggestion or self-hypnosis;

4) developed imagination.

Let us recall that by purposefully studying the complex of bodily sensations accompanying the hypnotic state, I. Schultz established that the subjective feeling of muscle heaviness is a consequence of a decrease in the tone of skeletal muscles, and the sensation of warmth is a consequence of vasodilation. Based on these observations, already in the 20s he came to the assumption that it was possible to achieve a state of autohypnosis by inducing feelings of heaviness and warmth. In addition, clinical experience has shown that some patients can independently “enter” a pre-hypnotic and even hypnotic state without any external influence, mentally repeating the formulas of previously used hypnotic suggestion. At the same time, they also consistently developed sensations of heaviness and warmth. This prompted Schultz to create a method of psychotherapy that excluded long-term influence on the part of the hypnologist and the patient’s constant dependence on him. Schultz’s development of the method of autogenic training was significantly influenced by the work of his friend and colleague O. Vogt and his collaborator K. Brodmann, who studied the influence of hypnosis on brain activity and also developed methods of self-hypnosis for the relief of neurotic symptoms (“preventive rest - autohypnosis” according to Vogt-Brodmann).

Emphasizing in the title the activating role of the set of exercises he developed, Schultz at the same time mistakenly believed that the system he created (as well as the methods of O, Vogt) was based on the effect of self-hypnosis. Schultz's main merit lies in proving that with significant relaxation of the striated and smooth muscles, a special state of consciousness arises, which allows, through self-hypnosis, to influence various, including initially involuntary, functions of the body. The proposed method of autogenic training, in contrast to all subsequent modifications, is called classical, and the six exercises included in it are called “standard exercises of the first stage of autogenic training (AT-1).” In accordance with the classical method, the beginning of classes is always preceded by an introductory lecture (conversation), in which the physiological basis of the method and the effects that certain exercises are aimed at are explained to patients in an accessible form. The conversation emphasizes that mental repetition of self-hypnosis formulas given by the doctor should be carried out calmly, without excessive concentration and emotional stress.

In their final form, the formulas of self-hypnosis according to I. Schultz come down to the following:

“I am completely calm” is a preparatory phrase.

The first standard exercise is to induce a feeling of heaviness. Following the doctor, the patient mentally repeats: “My right (left) arm (leg) is heavy” - 6 times, 3 - 4 times a day for 4 - 6 days. Then:

“Both arms (legs) are heavy. The whole body became heavy.” The exercise is mastered within 10 - 14 days.

2nd standard exercise - inducing a feeling of warmth. After performing the 1st standard exercise, the patient repeats after the doctor 5-6 times: “My right (left) hand (leg) is warm.” Subsequently, the 1st and 2nd exercises are combined with a single formula: “Arms and legs are heavy and warm.”

3rd standard exercise - regulation of the rhythm of cardiac activity. Starting from the 9th-10th session, the patient mentally repeats: “The heart beats powerfully and evenly.” Beforehand, subjects are trained to mentally count heartbeats.

4th standard exercise - breathing regulation. After completing the first three exercises, the patient mentally repeats 5-6 times: “My breathing is calm, I breathe calmly.”

5th standard exercise - effect on the abdominal organs. It is performed after a preliminary clarification of the role and localization of the solar plexus. Self-hypnosis formula: “My solar plexus radiates warmth” (lesson 12-14).

6th standard exercise - influence on the vessels of the head. Completes heterogeneous training (lesson 15-17). The patient repeats 5-6 times: “My forehead is slightly cool.”

Establishing certain terms for learning autogenic training and strict frequency and sequence of classes, which, according to Johann Schulz, cannot be changed, the author of the method at the same time especially emphasized that it is possible to move on to subsequent exercises only after mastering the previous ones. The main criterion for assimilation was the generalization of suggested sensations. The entire course of AT-1 classes lasts about 3-4 months. In the process of mastering the exercises, the self-hypnosis formulas are shortened and, ultimately, reduced to keyword commands: “calm”, “heaviness”, “warmth”, etc.

After performing the exercises, patients are first recommended to sit (or lie) quietly for 1 minute and only then remove themselves from the state of autogenic immersion with the command: “Bend your arms (2-3 flexion movements are performed), take a deep breath, and open your eyes as you exhale.” Patients are not allowed to arbitrarily “strengthen” self-hypnosis formulas (for example, replace “My forehead is slightly cool” with “My forehead is cold”), unless prescribed by a doctor. At the beginning of classes, auto-training sessions last 1-2 minutes, then their duration increases to 5 minutes and after mastering the exercises, it decreases again to 1-2 minutes. The first classes are carried out in the morning and evening hours (immediately after sleep and before bedtime) in a supine position: the patient lies on his back, his head is slightly raised on a low pillow, his arms lie freely along the body, slightly bent at the elbow joints, palms down; the legs are extended, slightly apart and slightly bent at the knee joints. During the daytime, the exercises are performed while sitting - in the so-called “drolly driver” position. The patient sits on a chair, head and torso slightly tilted forward, shoulders down, forearms resting loosely on the front of the thighs, hands hanging and relaxed, legs comfortably apart. The exercises are performed with eyes closed, self-hypnosis formulas are repeated, accompanying the exhalation phase. Autogenic training was taught by I. Schultz individually or in the form of group classes; in the latter case - from 30 to 70 people in a group.

Since standard exercises cover the muscular sphere, the cardiovascular and respiratory systems, the gastrointestinal tract and, as expected, the brain (6th standard exercise), I. Schultz believed that as a result of systematic training, “alignment of the functions of the nervous system” occurs. . According to the author, it occurs due to the fact that auto-training “absorbs the affective resonance.” Based on this, it was concluded that by systematically applying six standard exercises, one can significantly reduce painful symptoms or even completely get rid of the disease. In his opinion, autogenic training has no contraindications, but is only more effective for some diseases and less effective for others. At the same time, he believed that the method is most indicated for various spastic phenomena, states of restlessness and anxiety.

Schultz called the first six exercises the lowest level of training, and then the student mastered the highest level.

1. Cultivating sustainable attention. The trainee, with his eyes closed, moves his eyeballs upward and, as it were, looks at one point located just above the space between the eyebrows.

2. Development of the ability to visualize ideas. The trainee evokes on the mental screen a representation of a monochromatic color or a specific image of an object. The duration of this exercise is 30-60 minutes, and it is recommended to do it only after six months of autogenic training.

3. Inducing a state of intense immersion. The trainee sets a theme (for example, “happiness”) and achieves a dream-like state, when visual images reflecting the given theme appear on the mental screen (as in a dream).

4. Inducing a state of deep immersion. The trainee learns to conduct an internal dialogue, splitting consciousness into “I” and “observer I”. In this dialogue, the “observer” asks a question, and the “I” responds with a stream of mental pictures (in auto-training this is called the “response of the unconscious”).

After Schultz, many scientists, not understanding the role of imagination in self-regulation (due to the lack of personal deep trance experience), did not correctly improve his method, throwing out the main thing - the gradual achievement of the ability to visualize, and, having sharply reduced the time of training, mastered only the first degree. Therefore, abbreviated autogenic training, being deprived of its main secret - a developed imagination, became ineffective and has not found wide application in world practice either in medicine or in sports precisely for the reasons of the duration of training and the difficulty of independent development.

However, the classical technique of I. Schultz is not suitable for everyone, which is the reason for its numerous modifications by different authors. Is it possible to truly learn autotraining methods for self-hypnosis and optimize classic autogenic training according to Schultz to maximum achievements in self-regulation? Hypnologist Denis Borisevich gives in his author's online training course: Self-regulation - training in self-hypnosis, numerous options for optimizing auto-training according to Schultz with the author's self-hypnosis formulas with psycho-physiological justifications for the main processes in the central nervous system.

Basic exercises

Beginners are recommended to master the complex gradually, 1 exercise per week:

1. Exercise to feel heaviness aims to completely relax all muscle groups. As you inhale, you say “my hand,” and as you exhale, “very heavy.” The next respiratory cycle: “very heavy” (inhale) and “heavy” (exhale). Right-handed people need to concentrate on their right hand while performing exercises, and left-handed people need to concentrate on the opposite. If that doesn’t work, then you can imagine that you’re holding a heavy bag or suitcase.
2. Feeling of warmth. This exercise allows you to expand your blood vessels. (Inhale) - “my hand” - (exhale) “very warm.” Next, “very warm” - “warm”. It is recommended to concentrate more attention on the palm. You can speed up the appearance of sensations if you immerse your hand in hot water before training, and then remember your sensations.
3. Exercise for the heart muscle will normalize the rhythm. As you inhale, say “heart,” and as you exhale, “beat calmly.” The next breathing cycle can be accompanied by the words: “evenly,” “calmly.” There is no need to make maximum efforts to hear the heartbeat, this can lead to overexertion. You need to relax as much as possible and just observe your sensations.

4. Breathing exercise is necessary to relax the nervous system and normalize the depth of breathing. On inhalation, “breathing”, on exhalation, “completely calm.” Then you can pronounce the words: “even and calm”, “I can breathe easily and freely.”
5. Next comes an exercise for the solar plexus. Relaxation of all abdominal organs is achieved. Slow and even breathing is accompanied by the words: “warmth spreads through the solar plexus.” If it is difficult to evoke such sensations, then you can imagine that there is a hot heating pad on your stomach.
6. For the head. This exercise aims to prevent the heat spreading throughout the body in previous concentrations from affecting the head. On inhalation, “forehead”, and on exhalation, “pleasantly cool.” This is repeated several times. The exercise is a good tonic, so doing it before going to bed is not advisable. To speed up the achievement of such sensations, you can imagine that a window is open nearby and a draft pleasantly refreshes your forehead or a cold compress is placed on it.
7. The following exercise will help get rid of excess tension in the neck and back of the head. It is necessary to slowly say “my neck is soft and warm.” Repeat several times. Doing this exercise will even help you get rid of headaches. It can be done before bed.
8. Exercise for general relaxation. This can be achieved by pronouncing the following statement: “the whole body is relaxed and a pleasant warmth spreads through it.” Experienced specialists are able to plunge into a complete trance only after pronouncing this one phrase.

Beginners should not start doing all the exercises right away. It is necessary to gradually master each one, and then apply the entire complex as a whole.

Exercises of the highest level of autogenic training

When mastering the exercises of the highest level of autogenic training, you should keep in mind that you can move on to working on each next exercise only after mastering the previous one. In the system proposed by I. Schultz, mastering each exercise took from one to several months. The first exercise is capturing spontaneously arising images. These can be very specific images of a lake, sky, apple, or a stable color that dominates the mental screen. The second exercise is a targeted presentation of a given color. It should be borne in mind that positive colors that are conducive to relaxation and relieving emotional stress include blue, light blue, pink and yellow. The third exercise is the purposeful evocation of figurative representations of objects. But not specific ones, for example, vases, chairs or cups, but cups, chairs and vases in general, in a generalized form. After this, you can begin to evoke images of specific objects, with all their characteristic features. The fourth exercise is the evocation of figurative equivalents of abstract concepts, such as kindness, joy, justice, etc. The fifth exercise is the evocation of visual images associated with the experiences of one’s personal problems, aspirations, and limitations. In the course of unfolding mental representations, the main actor often becomes the learner himself. The sixth exercise is the purposeful evocation of images of other people. First, images of people with whom the student does not have an emotionally charged relationship are evoked, and then emotionally charged images of people with whom the student has a certain relationship. A good indicator here is the ability to increasingly calmly and impartially evoke images of well-known people. The seventh exercise, which Schultz called “the response of the unconscious,” completes the complex of autogenic meditation. After a person has mastered the ability to evoke images, he gets the opportunity to address himself with questions, the answers to which are given by his subconscious in the form of certain visual images. The answer is the interpretation of the content of these images, which is made by the student himself. Most often, when performing this exercise, a person asks himself such global questions as: “What is stopping me from achieving my goal?”, “What are my most important life goals?” and so on. At the highest levels of autogenic training, a person can not only get rid of fatigue, but also solve specific therapeutic problems. This is due to the fact that by entering a state of autogenic immersion and sharply reducing the level of conscious control, the student gets the opportunity to appeal directly to the unconscious, to the reserve capabilities of the body, to the mechanisms of self-regulation. Classes at the highest level of autogenic training require a longer time spent in a state of autogenic immersion and the development of the ability to conduct classes in conditions of external interference. Additional exercises of the highest stage of autogenic training 1. Against the background of internal warmth and peace, mentally concentrate your consciousness on images of a characteristic color: snow-capped mountain peaks, the color of fiery lava, a blue flower, golden autumn landscapes, etc. We must strive to retain a holistic representation of color images in our minds. The exercise is repeated until the person learns to visualize color images. The exercise can be performed in the evening before bed. 2. It differs from the first only in that the concentration of consciousness is aimed at imaginary images of one specific color: red, blue, white, yellow. 3. It is required to imagine a specific image: a vase, a flower, a person, etc. 4. Concentration of consciousness on an abstract idea: justice, peace, love, joy, etc. 5. Concentration on positive emotional states that arise, for example, when contemplating mountain peaks, when even in the absence of a clear mental image there is a feeling of space and freedom that arises from this idea. 6. Consciousness focuses on abstract problems, such as: “What is my purpose in life?” “What is stopping me from achieving success in life?” 7. During autogenic immersion training, presenting on the “internal screen” some monochromatic, pleasant color that has a beneficial effect on the student. Each exercise is performed for 30 minutes to 1 hour. The exercise is considered completed if you can easily mentally evoke any color.

Visualization

After successfully mastering the entire set of exercises of the first stage, you can move on to a more complex level - visualization. Its essence is to create images that will help transfer a state of relaxation into consciousness. There are no specific recommendations on what images to evoke in your mind; it all depends on personal preference. Some people remember skiing on snow-capped peaks, while others remember drinking tea in pleasant company. To quickly decide on a picture for relaxation, you can answer some questions:

An important requirement of visualization is the creation of a living picture in the mind, and for this all senses must be involved. You need to feel touch, smell, hear surrounding sounds.

Autogenic training is self-hypnosis, which, with the help of visualization, helps get rid of depression and develops a sense of self-confidence and strength.