Progressive Muscle Relaxation
Progressive Muscle Relaxation
Progressive Muscle Relaxation
Once you become proficient at it, you can use autogenics to overcome addictions
(such as smoking or gambling), change unwanted behaviors (such as nail biting),
resolve phobias (such as fear of flying), and mitigate symptoms of physical
ailments.[4] If you tend to be a nervous or anxious person, autogenics can help
you find an inner place of calmness and emotional peace. If you are a highly
sensitive person, with autogenics you can learn to cope with environmental
stimulation by dismissing it from your attention rather than feel overwhelmed by
it. In fact, you can use autogenics to help overcome just about any psychological
or physiological problem; the results will vary according to the severity of the
problem and according to your own discipline and confidence.
Be advised, however, that there is nothing mystical about this training. Its
pure physiology. But it can be a first step to real spiritual healing.
http://www.guidetopsychology.com/autogen.htm
If you decide to pursue it, it will be one of the most important investments
of time you will ever make.
The training presented here does not take much actual time each day; it is based
on discipline over time. You can find dozens of other websites on the Internet
that make autogenicsand healing itselfseem simple and easy, so, as I say
throughout this website, take your choice: the right way, or the easy way.
Remember: the only escape from darkness is to seek the light.
Some people ask about audio recordings for this training. But
recordings only miss the point. Remember: autogenics means self-
produced. The purpose of this training is to learn how to communicate
with your body so as to take personal responsibility for your life.
www.GuideToPsychology.com/autogen.htm
www.GuideToPsychology.com/autogen.htm
About Above all, keep in mind that this is not a training that can
be rushed. So, please remember that even if you complete
the
any phase (or part of a phase) according to the specified
repetitions, if you dont actually feel the results of what you
Training
are saying, take the time to repeat the phase (or the item of
the phase). Maybe it will take you four months instead of
Time
three. So what? The idea is not to finish the training but
to learn the material. If you compare the initial extra
work to the ultimate benefits over a lifetime, the burden will
seem light indeed.
www.GuideToPsychology.com/autogen.htm
www.GuideToPsychology.com/autogen.htm
My arms and legs are getting / limp and heavy, etc. 3 days
At the end of the 21 days, your last cycle of this routine will
temporarily be known as your final Heaviness Formula:
www.GuideToPsychology.com/autogen.htm
www.GuideToPsychology.com/autogen.htm
Heart
My arms and legs are getting / limp and heavy 12 times
and warm
My arms and legs are getting / heavier and 12 times
warmer
My arms and legs are / completely heavy and 12 times
warm
I feel / supremely calm 12 times
My chest feels / warm and pleasant * 68 times
My heartbeat is / calm and steady 68 times
I feel / supremely calm 68 times
Practice this routine two or three times a day for two weeks.
www.GuideToPsychology.com/autogen.htm
www.GuideToPsychology.com/autogen.htm
Practice this routine two or three times a day for two weeks.
www.GuideToPsychology.com/autogen.htm
Phase 6: Phase 6: Cool Forehead
Practice this routine two or three times a day for two weeks.
www.GuideToPsychology.com/autogen.htm
Completion
Condensed Autogenics Formula
By this time you should have mastered all the six phases of
the basic training. Your final condensed autogenics formula
will now be as follows:
www.GuideToPsychology.com/autogen.htm
www.GuideToPsychology.com/autogen.htm
Changing In general, changing unwanted behavior involves three
basic steps:
Unwanted
Notes:
2. Schultz, J. H., & Luthe, W. (1969). Autogenic therapy: Vol. 1. Autogenic methods. New
York: Grune and Stratton.
3. The autogenics exercises presented here have been adapted from Ostrander, S., &
Schroeder, L. (1979). Superlearning. New York: Dell Publishing Co.
4. Relaxation practice can help to alleviate a persons anxiety about the developing symptoms
of any disease, and thats good because if a person stays calm, then anxiety wont fan the
flames of the symptoms. This doesnt mean that relaxation practice can cure a disease, but
relaxation can delay the progress of a disease and minimize the symptoms. Nevertheless, its
always possible that a person of strong belief can use autogenic suggestions to so minimize
the negative effects of the symptoms that the person does not become incapacitated to such
an extent as other persons without such relaxation practice. Therefore, its well worth the
tryand not just for the specific symptoms of a disease, but especially because Autogenics
practice could promote a generally enhanced quality of life. All that matters is that you
believe in the depths of your heart that there will be benefits.
Additional Resources
Music:
Dovesong International About Positive Music (and negative music).
CONTACT ME
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