Autogenic training

Autogenic training is a relaxation technique developed by the German psychiatrist Johannes 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 visualisations that induce a state of relaxation. Each session can be practiced in a position chosen amongst a set of recommended postures (e.g. lying down, sitting meditation, sitting like a rag doll, etc.). 

Schultz emphasized parallels to techniques in yoga and meditation. However, unlike some forms of yoga and meditation, autogenic training is devoid of any mysticism.  It is a method for influencing one's autonomic nervous system. 

Example of an autogenic training session
 sit in the meditative posture and scan the body
 "my left arm is heavy and warm" (repeat 3 times)
 "my arms and legs are heavy and warm" (repeat 3 times)
 "my heartbeat is calm and regular" (repeat 3 times)
 "my solar plexus is warm" (repeat 3 times) 
 ...
 finish part one by cancelling
 start part two by repeating from steps 2 to cancelling
 part three repeat steps 2 to cancelling

Counter-indications
Autogenic Training is counter-indicated, or needs to be adapted, for a series of conditions including: heart problems such as myocardial infarction, diabetes, psychotic conditions such as schizophrenia, glaucoma, alcohol or drug abuse, epilepsy.

References



 Luthe Dr W & Schultz Dr JH, "Autogenic Therapy", first published by Grune and Stratton, Inc., New York, (1969). Republished in (2001) by The British Autogenic Society. 
In six volumes.
Vol. 1 Autogenic Methods 
Vol. 2 Medical Applications 
Vol. 3 Applications in Psychotherapy 
Vol. 4 Research and Theory 
Vol. 5 Dynamics of Autogenic Neutralisation 
Vol. 6 Treatment with Autogenic Neutralisation

Other websites
The British Autogenic Society 
Spanish Society of Psychotherapy and the Institute for Autogenic Psychotherapy (in Spanish)
An audio version of the Autogenic Training 
Autogenics: A self-help training schedule.

Category:Psychology
Category:Meditation