Autogenic training

Instructions for Autogenic Training

Plan at least 30 to 40 minutes of free time for your autogenic training and make sure that you will not be disturbed during this time.

Make yourself as comfortable as possible in a lying position and close your eyes. If needed, you can place a cushion under your knees and a neck pillow to support your back.

Now imagine a place of calm in your mind’s eye. This could be a beautiful spot by a lake, a forest clearing, or your very own personal place of peace. Consciously perceive this place and feel the calm, peace, and harmony with all your senses. The energy of this place gradually surrounds you completely, and you can feel yourself relaxing more and more, arriving fully within yourself. Then silently repeat:

“I am completely calm, nothing can disturb me now.”

Breathing exercise

Observe your breath for a while and allow your body to breathe by itself. After some time, you may also consciously breathe more deeply so that the breath flows into your abdominal area.

Imagine that each breath deepens your inner calm, and now repeat the following statements internally (at least 3 times each):

• My breath is completely calm and steady.

• With every breath, my inner calm deepens.

• I am completely calm and relaxed. Nothing can disturb me now.

Self-Observation

Bring your awareness into your body and reflect: What has changed within you? What did you notice? Could your breath flow freely, or were there any blockages inside you? How do you feel after the meditation? How does your body feel? What is your mental state like? Do you sense the relaxation in your body?

Support and Tips

At first, you may not be able to clearly feel the breathing movements under your hands. However, with regular practice, your breath will naturally begin to flow deeper again through relaxed and conscious breathing. Take your time and appreciate even small progress.

If you feel tired and drained, you can practice conscious yawning. Yawn as intensely as possible—this allows your diaphragm to expand even more than during deep breathing. Your lungs are “cleansed,” and you receive fresh energy that revitalizes and activates you.

Another option is the use of essential oils. You can mix a spray with 100 ml of water and a few drops of essential oils of your choice. Peppermint, sweet orange, or lavender are especially suitable. Spray the essence into the room and around you, breathe in deeply, and enjoy the gentle scent. Different aromas affect your mood: peppermint refreshes and clarifies, orange helps focus and energizes the mind, lavender calms and balances.

You may also enrich your meditation with the following mantra:

“When I inhale, I give my body peace. When I exhale, I let go and smile. I remain in the present moment and know it is a wonderful moment.”

Heavy Exercise (Weight Exercise)

Now shift your attention to your legs and mentally repeat the following sentences (repeat each 3–5 times):

• My right leg is heavy.

• My left leg is heavy.

• Both of my legs are now completely heavy, as heavy as lead.

• My buttocks are relaxed and heavy.

• My pelvic area releases all tension.

• My lower and upper back now fully relax and become heavy. The weight of my body sinks into the ground; my entire body is heavy like lead.

• My shoulders and neck are completely relaxed.

• I can let go of all muscle tension.

• My abdominal area is pleasantly relaxed.

• My chest area expands and releases all tension.

• My entire upper body is relaxed and heavy.

• My right arm is heavy.

• My left arm is heavy.

• Both arms are completely heavy.

• All facial muscles relax; my jaw loosens and my eyelids become heavy.

• My whole body is now completely relaxed and pleasantly heavy.

• I am calm and relaxed.

Heart Exercise

Now bring your attention to your heart. Feel your heartbeat, steady and even. If you like, place your hand on your heart. With each heartbeat, a warm wave flows through your body. Feel this energy spreading from your heart throughout your entire body. Repeat the following 3–5 times:

• My heart beats calmly and regularly.

• My pulse is calm and strong.

• Pleasant warmth flows through my entire heart.

• My chest feels warm and spacious.

Warmth Exercise

Focus on your upper abdomen, the area of your solar plexus. Imagine a pleasant warmth spreading throughout your abdominal area. You may place your hand on your belly and let the warmth flow from your hand into your body. Repeat the following 3–5 times:

• My abdominal area is pleasantly and gently warm.

• A comforting warmth flows through my entire abdomen.

• Both my arms feel pleasantly warm.

• Both my legs feel warmly soothed.

• My entire body is filled with this warmth.

• My whole body is pleasantly relaxed and warmly enveloped.

Forehead Exercise

Now bring your attention to your forehead area and repeat the following 3–5 times:

• My head remains cool and clear.

• My forehead feels pleasantly relaxed and cool.

• My forehead feels smooth and relaxed.

• My forehead is light and free.

Colors Exercise

You may also include this exercise in your relaxation practice. Say to yourself:

• In my inner eye, a color now begins to form.

• This is my color; it helps me let go and relax.

• The color becomes clearer and more intense.

• The color is now clearly visible.

• This color supports my relaxation and regeneration.

Affirmations Exercise

Focus again on your breathing and feel into your body. You may also incorporate the following affirmations:

• I am completely calm and relaxed.

• I am fully centered.

• I am in harmony with myself and my environment.

• I am loving and strong.

• I am connected to my inner strength.

• I feel safe and secure.

• I am valuable, and I acknowledge and live this truth.

• I am grateful for the people in my life.

• I approach everyday situations with cheerful ease.

• I release all negative feelings.

• I release all patterns that hinder my development.

• I now hold only loving thoughts about myself.

• I allow my inner light to shine.

• I am happy and free.