It wurde1998 developed by the Munich-based doctor and psychotherapist Dr. Jakob Derbolowsky. Unfortunately, there is - still - offered quite rare. It is for all of us who have too little time and discipline to learn complex methods, just the right training. It only takes about 3 x 1 minute per day can carry it anywhere and is easy to learn. It is a combination of breathing exercises, Autogenic training, meditation and other relaxation techniques. By harmonizing the balances between inside and outside a positive attitude to their own body awareness will be strengthened. It succeeds with trophoblastic training body, mind and spirit to regenerate. The successes are very fast. An immediate effect is felt most immediately after the first exercise. The long term effect is safe for regular use.
belongs to my favorites already. Try it also made: first
Exercise: Sit comfortably
and as relaxed as possible in a chair handle. Start with the tropho-training, by paying attention to your own breathing. It takes place in three parts: Exhale ... pause ... inspiration. Try it now, not pick at will air, but three breaths the breath only slowly flow into the can and slightly slowed down to exhale:
have to slowly emerging breath you include all strains and all you burdened soul, what you angry or something you worried. Repeat this exercise for a few days several times a day about 3 to 6 breaths.
second Exercise:
Begin this exercise by repeating the first exercise. Think about this the formulaic phrase:
... all ... is .... all ... equal - valid ...
Imagine now a balance before, on the one pan you are, on the other side is everything else, everything you charged.
the two scales look internally at the same level, in a delicate balance: the epitome of fairness and equality - Validity.
third Exercise: Make
aware of how you sit at this very moment (standing or lying): Calm, unruffled exterior. Just concentrate on this outward image of calm and determine:
... I ... am ... all ... quiet ...
4th Exercise: This exercise
you can consciously, systematically and checked on her body and also affect your mood.
Talk to your body, give it your loving attention. Start with the arm.
... my good right arm, you're very difficult ... very warm ...
5th Exercise:
Start with the repetition of old formulas.
Now connect two communications to
... my dear heart, you still hit hard ...
... the breath comes and goes as a gift ...
leave you with this message to the calming feeling that you have to do anything to "right" to breathe.
... as I'm breathing ...
Imagine this one filled with oxygen cloud before the floods with each inhalation the body. The breath while supplies all of the cells with new energy.
6th Exercise:
Here are formulas for two other areas of the body:
Connect these statements as emotional mental images of your choice.
... my dear body, you are flowing warm ...
... my love front, you're cool ...
7th Exercise:
With this exercise you will probably open up a whole new dimension with yourself Start with the implementation of the previous exercises. They come then rapidly into a state of great peace, relaxation and serenity with easy access to your subconscious. Have they meditate enough time and the following ideas:
... I love and accept myself as I am ...
... I am glad that everything is as it is ...
... I'm a cheerful, a grateful man ...
If they want to, add these meditations with your own ideas that match your particular personal situation.
they are undisturbed during practice, then finish the exercises by stretching arms and legs, and stretching himself and yawning loll. If In the presence of others, it is enough to end the practice that you say to yourself internally several times:
... I am refreshed and wide awake!
Source:
Derbolowsky, Jacob
TrophoTraining. So I feel good. 'Seven-league boots' to targeted relaxation. Germering: Psychopädica 2000th
relaxed in 1 minute. Feel good
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