Developed by Heinrich Schultz, German psychiatrist Johannes, and published in 1932, the Autogenic training is the most famous relaxation technique. The Autogenic training relaxation technique involves the daily practice of sessions that last around 15 minutes, usually in the morning, at lunch time, and in the evening.
Autogenic training relaxation technique
- Sit comfortably in a room free of noise. Close your eyes and mentally repeat: “I am calm, while to completely calm.”
- Stay as still as possible, but without force. Focus on your body to relax the muscles.
- Imagine your whole body became heavy, very heavy. Mentally repeat several times: “My right arm is heavy, heavier and heavier.”
- Mentally repeat this phrase involving in turn each part of your body (arms, legs, thighs, stomach muscles, buttocks and back). Be sure to alternate the two sides of the body. As you relax, breathe more slowly and deeply. Feel your heart beat more slowly.
- After several sessions, when you feel that you are able to feel the heaviness in your members, add the heat element: “my arm is heavy and warm”, except for the head you imagine rather decongested and refreshed.
- After resting for a moment, open your eyes and after a few seconds of transition, breathe deeply, move a bit and resume your activities.
With practice, Autogenic training gives you more relaxation.