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Another important approach to bodily relaxation is called
autogenic training, or AT for short. The word autogenic means self-generation
or self-regulation. This method attempts to regulate your autonomic nervous
functions and more specifically your parasympathetic nervous system (your heart
rate, blood pressure, and breathing, among others) rather than relaxing your muscles.
With autogenic training, you use your mind to regulate your body’s internal
stress levels.
AT relies on
the power of suggestion to induce physiological changes. These suggestions are
mental images that your subconscious picks up and transmits to your body. Just
thinking about certain changes in your body produces those kinds of changes. As
a result, you experience deep feelings of relaxation. AT may sound mysterious,
but it isn’t. After you master this technique, AT is a highly effective way of
putting yourself in a more relaxed state. The method I describe here is a more
abbreviated form than the one originally devised. However, it’s better suited
to a busy lifestyle. Here’s what you do:
1.
Get
comfy.
Find a
suitably quiet, not-too-hot, and not-too-cold place. You can sit or lie down,
but make sure your body is well supported and as comfortable as possible. Try
to breathe slowly and smoothly.
2. Concentrate passively.
For this
approach to be effective, you need to adopt a receptive, casual attitude of
passive concentration. You want to be alert, not falling asleep but not asking
your mind to work too hard. You can’t force yourself to relax. Just let it
happen. Be aware of your body and your mind, but don’t actively analyze everything
or worry about how you’re doing. Should a distracting thought come your way,
notice it and then let it go. If the relaxation doesn’t come at first, don’t
worry. It comes with more practice.
3. Allow various body parts to begin
feeling warm and heavy.
Although
autogenic training utilizes many suggestions and images, the two most effective
images are warmth and heaviness. Start by focusing on your right arm. Now
slowly and softly say to yourself:
I
am calm . . . I am at peace . . . My right arm is warm . . . and heavy . . . My
right arm is warm . . . and heavy . . . My right arm is warm . . . and heavy .
. . I can feel the warmth and heaviness flowing into my right arm. . . I can
feel my right arm becoming warmer . . . and heavier . . . I can feel my right
arm becoming warmer . . . and heavier . . . I can feel my right arm becoming
warmer . . . and heavier . . . I am at peace . . . I am calm . . . I am at
peace . . . I am calm.
Take the
time to become aware of the feelings in your arm and hand. Notice that your arm
is becoming warmer and heavier. Don’t rush this process. Enjoy the changes your
body is now beginning to experience.
4. After you complete the phrases, remain
silent and calm for about 30 seconds, letting the relaxation deepen; then focus
on your left arm.
Repeat the
same phrases again, this time substituting left arm for right arm. (Hopefully
by now you’ve memorized these phrases and can close your eyes and not worry
about a script.)
5. Move to other parts of your body.
Focus on
other areas, repeating the same phrases but substituting other parts of your
body. Here is the complete sequence: right arm, left arm, both arms, right leg,
left leg, both legs, neck and shoulders, chest and abdomen, and finally your
entire body.
Completing
the entire sequence shouldn’t take you more than a half hour or so. If you can
fit in two or three autogenic sessions a day, all the better. You may need some
time to master this technique, but the results are well worth the effort.
Copyright © Allen Elkin Phd – Originally appeared in Stress Management for Dummies 2nd edition by Allen Elkin
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