Autogenic Training

Dr. Schultz, a German neurologist developed autogenic training around the same time as Jacobson developed progressive muscular relaxation. Dr. Malcolm Carruthers popularised the technique in the 1970's. It is aimed at self-induced deep relaxation. It employs self-suggestion to influence some part of the body, using sensations of heaviness, warmth, calmness and strength in pulse. It is based on the three R's - reduced muscular tension, reduced mental tension and reduced respiration. It can be added to the progressive relaxation at the start but once you have become experienced at tuning into your tense areas and letting them go then it can be added to body scanning.

What parts of your body are touching the floor? Allow heaviness to enter your limbs/your body and let yourself sink into the floor.

Become aware of your breath. Is it a smooth breath? Let it travel slowly into your body and empty slowly. Draw calmness into your body with your breath and let tension breathe out. With each in breath draw in patience, kindness and calmness. With each out breath breathe out worry, doubts and fears. Fill the body with calmness and compassion, let it flow through you, soothing out any aches, pains, tensions... Allow your calming breathe to surround the area that is having difficulty letting go. Be kind and easy with yourself.

Enjoy the waves of relaxation that flow over you...

Rest..