Schultz’s Autogenic Training

What can You expect from the autogenic training?
• You will learn a method for relaxing different parts of the body
• You will learn a method for entering a state of relaxation and voluntary states of demobilization
• You will learn how to ease negative effects of stress reactions, even when engaged in stressful situations and life is full of those
• You will feel the power of autosuggestion in the process of stress management
• You will learn how to enter and experience two states: of relaxation and concentration– essential for Your well-being in a world full of challenges and stress

Method of work:
The autogenic training is a method developed by J.H. Schultz which combines autosuggestion with control over physical and vegetative functions. The author also called it "focused relaxation".
This training may have a great impact on the life of the practitioner, who begins experiencing relaxation and concentration. They reprogram the whole organism causing more or less permanent changes in the physical reactions of the body and self-image. You also use simple formulas of autosuggestion. This is a method of influencing Your own body and mind. You might as well consider it a form of psychological fitness training. 
Licenses http://www.facebook.com/pages/Schulze-method/143130665701394
http://creativecommons.org/licenses/by-sa/3.0/ 

Benefits from the training:
1. Learning to take the proper body position – which enables:
(a) muscles to ease down;
(b) blood vessels to relax;
(c) the body’s work rhythm to slow down and stabilize.
2. Learning to focus on Your own body’s reactions (better control and awareness of Your mind).
3. Learning to steer the reactions of Your own body and reprogram Your body’s work rhythm (better control and awareness of Your mind)
4. Developing the skills to transform and shape Your mind according to Your own goals and will  – thanks to autosuggestion.

STAGES OF WORK

STAGE 1
THE POSITION

Proper position: taking the proper position and closing the eyes cuts the stream of outer stimulation

Coachman position

We’re sitting on a normal chair (and not in a comfortable armchair or on a couch). The arms are slightly folded at the elbows – the forearms pressed against the inner thighs just above the knees and hands slightly folded inward. The upper part of the body slightly bent forward. The head is leaning to the front, bent a little. The upper body and leaning head are a bit like a cat’s back. The legs are spread a bit, feet directed to the outward.

STAGE 2 
                             TRAINING 

The exercises consist of:
• Learning to focus on muscular impressions coming from the body and learning to develop a sense of “heaviness” of the muscled parts of the body– hands, legs and the whole abdomen.
• We learn to focus on impressions from the different parts of the body– learning to „feel” one’s own heart working, breath, impressions from the solar plexus.
We repeat the lines in a “passive” way – You shouldn’t want to feel the impressions “too much”. 

FEELING OF HEAVINESS
1. We say to ourselves „my arm hand is heavy” –  and repeat 5,6 x
We say to ourselves „I am calm now” – and repeat 1 x
2. We say to ourselves „my arm hand is heavy” –  and repeat 5,6 x
We say to ourselves „I am calm” – and repeat 1 x
3. We say to ourselves „My arm leg is heavy” –  and repeat 5,6 x
We say to ourselves „I am calm” – and repeat 1 x
4. We say to ourselves „My left leg is heavy” –  and repeat 5,6 x
We say to ourselves „I am calm” – and repeat 1 x

IMPRESSION OF WARMTH
5. We say to ourselves „my right arm is warm” –  and repeat 5,6 x
We say to ourselves „I am calm” – and repeat 1 x
6. We say to ourselves „my left arm is warm” –  and repeat 5,6 x
We say to ourselves „I am calm” – and repeat 1 x
7. We say to ourselves „my right leg is warm” –  and repeat 5,6 x
We say to ourselves „I am calm” – and repeat 1 x
8. We say to ourselves „my left leg is warm” –  and repeat 5,6 x
We say to ourselves „I am calm” – and repeat 1 x

FEELING OF WARMTH ON THE SOLAR PLEXUS
9. We say to ourselves „my solar plexus is warm” or „my solar plexus is glowing with warmth” or „there is a stream of warmth flowing from my solar plexus”.
We repeat a few times – „I am calm”

SLOWING DOWN THE HEART RHYTM AND BREATH
„Discovering” one’s own heartbeat and the autosuggestion causing it’s rhythm to slow down.

10. We say to ourselves  „my heart is working calmly”
11. We say to ourselves „my breathing is calm”
We repeat a couple of times throwing in – „I am calm”

COOL FORHEAD IMPRESSION
A „cool forehead” is a sign of health and is present in deep, healthy sleep.
12. We say to ourselves „my forehead is pleasantly cool” or „my forehead is a bit cool”.
We repeat a couple of Times.

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