Our life is filled with many different situations and, unfortunately, not all of them are pleasant.
There are various ways to improve your psychological state. And one of them refers to auto-training for calming the nervous system. Consider it in more detail.
What is autotraining - definition
Autotraining in psychology is psychological techniquebased on self-suggestion.
It allows a person to achieve peace and harmony.
Its essence is to calm the nervous system, even in daily stressful situations.
Thanks to autotraining You can learn to manage your emotional state, relax, concentrate on your desires and much more.
Autogenous diseases
By autogenic include psychosomatic diseases, that is, psychological disorders, which to some extent can affect the physiological state. These include:
- neurosis;
- neurasthenia;
- depression;
- panic attacks.
It should also be noted that autogenic techniques in combination with the main treatment help to cure some diseases based on emotional stress: endocarditis, bronchial asthma, hypertension disorders of the gastrointestinal tract and others.
Autogenous therapy - what is it?
Autogenic therapy is used in various practices and has been known since ancient times.
Autogenic training involves exercises or techniques that may have different directions (to eliminate insomnia, weight loss, relief from emotional stress and other things).
Only 30 minutes of autogenic therapy is 3-4 hours of good sleep.
It has certain stages and rules that may vary slightly based on the goal you want to achieve.
Autogenic therapy possesses quite strong healing effect:
- normal pressure, pulse;
- decreased anxiety and anxiety;
- the hormonal background improves;
- normal emotional state.
Norma according Lucer
Max Luscher - A famous psychologist who developed the Luscher color test.
This test was used in a study in which patients of the psychotherapeutic course underwent it at admission and at the end of their treatment.
It turned out that at the very beginning of treatment, the patients had different color preferences, but with successful treatment they approached a uniform sequence. This sequence and called autogenous norm, that is, the standard of neuro-psychological well-being.
Training methods and techniques
There are various techniques, methods and exercises autogenic training. But they all have general rules:
- It is better to conduct training in a quiet place, make sure that nothing distracts you.
- Take a comfortable position (it is advisable to lie), do not cross your arms and legs.
- If you listen to the audio instructor, then be sure to repeat all the phrases out loud.
- If you want your own text-installation, you can write it yourself, but it should be positive (make sure that the “not” particle does not slip anywhere), in real time and from 1 person.
- Text-setting for auto-training should consist of simple and short sentences.
- Make sure that you are aware of the words that you say, and not do it on the machine.
- It will be even better if you visualize all the spoken so that the kart is in front of your eyes, the brighter and more detailed the better.
- It is advisable to repeat the text at least a couple of times, so that it is better fixed in the subconscious.
Consider the existing methods and techniques of autotraining.
For women
In everyday situations, women often forget about their delicate and sensitive nature, and at work, on the contrary, they lack confidence and strength of mind. Therefore, the text of the training should be quite individual.
In the first case fit "I am beautiful, feminine and gentle. I have a charming face and slim figure. ". In the second case stronger installations would be appropriate: “I am confident in myself. I will succeed. I will definitely get what I want. ”
Success setting for women:
Slimming
Of course, you need to understand that with auto-training it is impossible to say goodbye to all those extra pounds in a week. This method requires some time, for which your subconscious will tune in to a new installation, will accept it.
Exercise preferably morning and evening.
Morning auto-training will help to set the mood for the whole day.
You can’t talk: "I will lose weight" or "I will eat less and practice in the hall."
Your text should roughly consist of the following settings.: “I am healthy, beautiful and slim. I love my body. I'm getting slimmer right now. I feel how my stomach becomes flat, and the priest pulls up. I have a good figure. I like myself slim. I am strong and always achieve what I want. ”
You can slightly change the text for the evening aftertreatment. If morning is invigorating, then evening, on the contrary, should be soothing: “I am slim and elegant. I like to feel thin. I feel light all over. I am happy and relaxed. ”
Slimming meditation in this video:
Relaxation and relaxation
If you are constantly in a restless and anxious mood, then you should try the training, aimed at relaxation and relaxation. It relieves fatigue, helps rejuvenate, reveals your creative potential.
Sit in a calm place. Nothing should distract you. Close your eyes and concentrate on your inner feelings. Feel each part of your body: the left and right leg, torso, left and right arm, head.
Now take turns relaxing them. You can feel the warmth spreading through your body. Watch your fully relaxed muscles. The face is not tense, eyebrows do not frown, the cheeks gently flow down, and the lips are not clenched, but in a slight smile.
The whole outside world, sounds and noises should be relegated to the background.
You are immersed in the inner world and focus on yourself.
Follow your breath: it should be even and calm.
Feel how with each exhalation the body relaxes more and more. You should not have any vivid emotions.. You will feel harmony and peace.
Watch your thoughts, but do not think about them. You can begin to visualize: imagine that you are flying above the clouds, walking in the forest or field. Everything imaginary should be bright and pleasant.
Do not forget that you also need to go out of this state smoothly.. Move your left, then right foot, do the same with your hands. Feel your body. When you are ready - smoothly open your eyes.
Relaxation with voice. Autotraining to calm the nervous system:
To manage your condition
Autotraining exercises are also used to manage your condition: body sensations, feelings, and emotions. Text-setting depends on the specific situation.
For example, if you you can not get to work, feel distraction, you can use something like the following: “I have a great state of health. I am alert and energetic. I am full of energy and ready to accomplish. I will succeed".
For kids
Autotraining for children has its own characteristics:
- it has a game form;
- It is desirable to include exercises directly in the mode of the child’s day
- it is necessary to train the child, explain what is required of him, tell about the correct position of the body and breathing.
Text needs to be developed individually, taking into account the preferences of children. For example, you can ask a child to imagine that he is a flower that blossoms in the sun.
At the same time, you should pronounce phrases that would set him up for relaxation: “You feel light and calm. Your breathing is even. ”
Meditative auditory training for children:
With neurosis
With neuroses, auto-training helps you to feel the relaxation that already in itself is good for the nervous system.
Such a rest is useful for any problems with the psyche and nerves. The main task of such training is to release emotional and physical tension.
therefore text installation may be: “I am relaxed. I feel like calm down. My body is filled with weight and warmth. I am in harmony with myself and the world around. ”
You can also work out all the parts of the body in turn. You must move from a feeling of complete relaxation, to heaviness, and then to warmth all over your body.
With depression
Autotraining is actively used in the fight against depression.
But it is important to understand that this is just one of the components of the work package, aimed at improving the emotional state.
During the exercise, you must convince yourself that parts of your body are filled with pleasant warmth and become heavier.
As soon as you feel as relaxed as possible, you can begin to pronounce positive attitudes.
Text task - cheer up and get optimistic. It can be compliments to yourself or a mood for a pleasant day.
Affirmation from neurosis, internal tensions and conflicts:
For good health
If you began to feel worse, but can not understand why or you had a protracted illness, then you can try auto-training for health.
Installation use about the following “I am strong and healthy. Every cell in my body is filled with light and happiness. I feel great. I have a surge of vitality. "
It is important to clearly visualize this image, to feel it.
Autotraining for health:
Before bedtime
If you have trouble sleeping, then there are exercises that will help you cope with them. But here also additional conditions are necessary: Ventilate the room, spend a couple of hours before going to bed in a relaxed atmosphere, do not get enough, listen to the calm music.
Climb into bed and make yourself comfortable. Try to concentrate on the words that you will say to yourself. Do not let thoughts distract you. Relax.
And repeat: "I'm calm. My body is relaxed. I rest. I am comfortable. My right foot is warm. My left foot is warm. ”
“I feel the heat spreading through the body. My torso is filled with warmth. My hands are filled with warmth. My head is also filled with warmth. I feel good and calm. ”
“I feel warm and pleasant in my whole body. I feel peace. I feel a slight sleepiness, which increases with every breath. I'm calm. I slowly fall into a dream. I am falling asleep. I sleep sweetly.
The first time exercise can be repeated several times.until you get what you want - sleep. But over time, you will notice that they began to fall asleep faster and faster.
Just fall asleep! For sleep, light hypnosis for insomnia:
Duration of daily classes
How much is the minimum duration of daily auto-training? Should begin gradually.
It is important that the lesson does not become a routine and you it was not boring. For a start, you can stop at two minutes and gradually increase this time.
About the book Schulz
The founder of this method is considered I. Schulz, who wrote the book "Autogenic training." Contain it basic principles of autotraining.
In this case, Schulz notes that this technique can be used not only as a tool of psychotherapy, but also as a method of preventing diseases, improving mood, increasing working ability and resistance to stress.
Autotraining is considered by him as way to train spirituality and cultivate the best qualities in yourself, by focusing on your own body and emotions, as well as positive visualization.
Most of the book is devoted directly to the exercises themselves, with detailed recommendations.
Thus, auto-training can help to cope with difficult life situations, to strengthen the psyche, to tune in for the day ahead, or, conversely, to plunge into the realm of sleep.
The technique takes very little time and has a positive effect on the emotional state.
Video about autogenic training and its psychotherapeutic effect according to Johann Schulz:
