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September 5, 2010

Autogenic Training

Autogenic Training is a relaxation technique developed by the German psychiatrist Johannes Heinrich Schultz and first published in 1932. The technique involves the daily practice of sessions that last around 15 minutes, usually in the morning, at lunch time, and in the evening. During each session, the practitioner will repeat a set of visualizations that induce a state of relaxation.

Each session can be practiced in a position chosen amongst a set of recommended postures (for example, lying down, sitting meditation, sitting like a rag doll). The technique can be used to alleviate many stress-induced psychosomatic disorders.

Schultz emphasized parallels to techniques in yoga and meditation. It is a method for influencing one's autonomic nervous system. Abbe Faria and Emile Coue are the forerunners of Schultz. There are many parallels to progressive muscle relaxation. In 1963 Luthe discovered the significance of "autogenic discharges", paroxistic phenomena of motor, sensorial, visual and emotional nature related to the traumatic history of the patient, and developed the method of "Autogenic Abreaction". His disciple Luis de Rivera, a McGill trained psychiatrist, introduced psychodynamic concepts into Luthe´s approach, developing "Autogenic Analysis" as a new method for uncovering the unconscious.

Autogenic training means from in one’s self. Helps patients build a new skill. The patient performing the Autogenics is in full control of their own process. A skill building self hypnosis session. A self hypnosis or secular meditation technique. Useful for dealing with emotions and promotes a sense of healing within the body and can make significant behavioral changes, physical state and physical responses.

Autogenic training along with progressive muscle relaxation can teach one to become aware of one’s own body in situations where for example a panic attack just snuck up on them, being aware of the preceding body symptoms, or, situation to overcome the feelings or reactions. A very useful tool for clients to pick and choose how a patient wants to see the world around them. Autogenic training provides one to be aware of their body their surroundings and to help heal one’s self. Effects of Autogenics: Affects the Central nervous system, and the autonomic nervous system.

Autogenics has been used in medical practice.

CAUTION Autogenics is not a substitute for medical treatment or care physically or psychologically. Any preexisting condition should be addressed by a licensed physician. Ask your physician about the use of Autogenics with your condition(s).

Contraindications: History of Heart disease, Schizophrenia, Epilepsy, mental illness, significant health condition physical or mental, or difficulties focusing on reality, recommend consult with physician, or mental health provider prior to autogenic training use, even though the use of Autogenics has proven safe and effective with patients of the mentioned conditions. It should be noted as a modality of treatment and an adjunct to their existing treatment and records.

USES: Useful for dealing with the pains and problems with ulcers, issues related to the following: Hypertension, anger management, lowering blood pressure, pain management, behavioral difficulties, anxiety, depression, improve digestive capacity, boost immune system. Useful in self de-stressing, managing one’s own mental and physiological states. Used as an adjunct to other modalities of treatment for such symptoms.

At no time is the author of this article treating or diagnosing, ailments or prescribing cures that is for a licensed physician to perform. Five week protocol for learning and using autogenic training. It is not mastered in a day. This process requires a commitment of ten or 15 minutes a day.

Conditions: Practice Autogenics prior to eating, or waiting at least an hour after eating, If Autogenics is done immediately following eating, it may be more difficult, because the body is busy digesting food and it may become harder to relax. Autogenics has the ability to affect our autonomic nervous system, knowing this; we should not use music in the Autogenic process. Music also has an effect on the autonomic nervous system; therefore the music can disrupt the autogenic process. If mood altering drugs are being used,

Autogenics should not be learned or used. Mood altering drugs legal or illegal will alter ones perception and the ability to experience the real benefits of Autogenics. It is best to learn these techniques as we truly are, Autogenics is all natural, and thus we need to be in that state. If you find yourself at anytime during the process, in pain or having undesirable thoughts, know that you are in full control, immediately stop the process, open your eyes take a deep breath and seek the guidance of a physician or mental health professional. Pain is an indicator in the body that something is wrong, listen to it. Likewise with bad or distressing thoughts. If the thoughts are so distressing, seek mental and or medical attention. Cyclic practicing morning noon and night. 5-15 minutes per session. Prior to beginning find a comfortable quiet location, and become comfortable. Turn off phones and minimize disturbances. Understand that the process is a five week learning process, with each week building upon the prior week’s learning technique.

Week one: Understand the process this week includes breathing exercises and repeating affirmations to yourself. Do this step for the first week, experiencing heaviness. Your eyes can be opened or closed, most prefer closed. Breathing techniques- Breathing, inhale through the nose and exhale through the mouth. When exhaling, exhale twice as long as the inhale breathes. Do this process 3 times. Combine breathing techniques with the affirmations as you focus on each limb: Repeat the affirmations 5 times sequentially from the right arm to the left arm to the right leg to the left leg. “My Right arm us heavy and loose, my left arm is heavy and limp, both of my arms are heavy and loose, my right leg is heavy and loose, my left leg is heavy and limp, , Both of my legs are heavy and limp, I feel calm and relaxed. My right arm is heavy and limp 5 -7times while being conscious of breathing separate the phrase, into two halves prior to the inhale, Say to yourself”My right arm, and upon the exhale Say “is heavy and loose”. As you say this focus on allowing your arm to become heavy and loose. And so forth for each arm and leg. A session: A scripted session would look as follows: While focusing on the limb and breathing as noted above. My right arm is heavy and loose. My right arm is heavy and loose. My right arm is heavy and loose. My right arm is heavy and loose. My right arm is heavy and loose. My left arm is heavy and limp. My left arm is heavy and limp. My left arm is heavy and limp. My left arm is heavy and limp. My left arm is heavy and limp. Both of my arms are heavy and limp. Both of my arms are heavy and limp. Both of my arms are heavy and limp. Both of my arms are heavy and limp. Both of my arms are heavy and limp. My right leg is heavy and loose. My right leg is heavy and loose. My right leg is heavy and loose. My right leg is heavy and loose. My right leg is heavy and loose. My left leg is heavy and limp, my left leg is heavy and limp, My left leg is heavy and limp, my left leg is heavy and limp, My left leg is heavy and limp. Both of my legs are loose and limp, Both of my legs are loose and limp, Both of my legs are loose and limp, Both of my legs are loose and limp, Both of my legs are loose and limp. I feel calm and relaxed. I feel calm and relaxed. I feel calm and relaxed. I feel calm and relaxed. I feel calm and relaxed.

To learn about the remaining four weeks of training, Purchase the Richard Nongard Autogenics Training Course Subliminal Science

Learn about NLP Eye movements. NLP EYE

References:

Subliminal Science Autogenics

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I have taken the class, I have used the Autogenics for relaxation, promote it to my clients, and I highly recommend it.

Dan Kern CHT

Proud ICBCH Member