When autogenous training (AT called short) is a form of self-suggestion. It was developed by Prof. Johannes Heinrich Schultz, who noted in his work with hypnosis, that man can put himself in a trance state alone by his imagination.
through auto-suggestion, a totally relaxed state can be achieved.
you always say again the same formula like: "I am quite calm. My left arm is very heavy. " So you go through the whole body. If the feeling of gravity is achieved, is the next area: My shoulders are heavy - my hips / buttocks is heavy and is set on - my right leg is very heavy. It focuses on the feeling in each body part. The breath then flows smoothly and evenly without coercion. When other thoughts come, you can go back and they focused again his body and the emotions. In the end, take the relaxation back, takes a deep breath, stretched and stretched. This is particularly important because the AT with increasing exercise very deeply relaxed and there may be growing a dreamlike state.
It should be practiced twice a day. After some time you can feel how the tension and resolve tensions, the heartbeat goes quiet, you're relaxed.
The basic level is relatively easy to learn yourself, but you would enhance the method, you should do so under the guidance of an experienced trainer. Courses offered by community colleges and even by health insurance.
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