This guided meditation technique involves sessions that last around 30 minutes, usually in the morning, lunchtime, or evening.
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During each session, you will repeat a set of visualizations that induce deep, healing relaxation. This technique can be used to alleviate many stress-induced psychosomatic disorders.
Autogenic training is a relaxation technique developed by the German psychiatrist Johannes Heinrich Schultz and first published in 1932. Autogenic means spontaneous relaxation, telling yourself to relax by concentrating on relaxing various parts of the body.
Autogenic Training: What You Should Know
Autogenic training is a stress-reduction approach that focuses on developing sensations of peace and relaxation in the body.
According to Sanam Hafeez, PsyD, a neuropsychologist and Columbia University faculty member, it helps decrease anxiety originating from situations or settings that may overwhelm us with stress, irritation, or despair.
Autogenic training was created in the 1920s by German psychologist Johannes Heinrich Schultz as a means to target the physical manifestations of stress by employing relaxation exercises to gain control over these processes.
According to Hafeez, this technique is frequently used in conjunction with cognitive behavioral therapy, but it can also be employed to assist people in coping with stress.
Autogenic Progressive Relaxation's Advantages
According to the National Center for Complementary and Integrative Health Trusted Source, most relaxation techniques, including autogenic training, encourage your body's natural relaxation response by slowing breathing, lowering blood pressure, and, ultimately, producing a feeling of increased well-being.
Autogenic training, originally intended to educate people on how to stimulate physical relaxation on their own, is now commonly used in counseling sessions to manage anxiety symptoms, which Hafeez defines as any mental or physical manifestations of anxiety.
How to Go About It
You can start using these relaxation techniques once you've gotten used to the process, or download and use the guided meditation on this podcast episode.
Set yourself up. Make sure you have a peaceful, comfortable spot to unwind before you begin. This should ideally be where you practice relaxation techniques every time.
These exercises can be done either by lying down or sitting up. Remove your spectacles and loosen any clothing that is too tight.
Begin by focusing on your breathing. Slowing down your breathing is the first step. Start with calm, even breaths, and make sure you're in a comfortable position. "I am fully peaceful," say yourself once you've gained control of your breathing. Simply repeating this to yourself may be enough to induce relaxation.
Pay attention to various parts of your body. Begin with your right arm and say aloud, "My right arm is heavy. I am fully relaxed," while breathing slowly and steadily. Rep with the second arm and leg, continually returning to "I am absolutely peaceful."
Concentrate on your heartbeat. "My heartbeat is calm and regular," repeat six times to yourself while inhaling deeply, and then remark, "I am entirely relaxed." This is repeated for various body parts, including your abdomen, chest, and forehead.
This is an excellent place to start for those who have never practiced any form of relaxation before. Use this session to enter deep alpha and theta states for stress reduction or enter into lucid dreaming or even heightened sensory and higher states of conscious awareness.
***This work is not meant to replace medical or counseling guidance from a qualified practitioner. Please get professional care if you suffer from a physical or mental disease.
WHILE LISTENING TO SLEEP MEDITATION MUSIC, BINAURAL BEATS, OR GUIDED SLEEP RELAXATIONS, DO NOT DRIVE OR OPERATE MACHINERY.
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