HOW TO DO AUTOGENICS

Autogenic training (AT) teaches your body and mind to relax at your command. respond quickly and effectively to your mental command to relax and return to a balanced, normal state.

The Basic Technique
Sit comfortably, loosen any tight clothing, close your eyes, and try to clear your mind. Breathe deeply several times and repeat a peaceful suggestion such as "I feel quiet", or something similar. Autogenics is a step-by-step technique. Begin by thinking a thought such as, "My left arm feels heavy and warm." Repeat the same command several times — until you feel that your arm is heavy and warm. Then do the same technique, focusing on your right arm, left leg, right leg, and so on covering your entire body. Best results come when you practice this exercise at least ten minutes, twice a day. You should also do it whenever you feel stressed.

Breathe deeply and stretch after you finish the exercise. Open your eyes, exhale slowly, and notice how you feel. As you become better and better at this technique, you'll be able to help your body relax anywhere, at any time.

Progression of Autogenics
Autogenics is a technique that requires practice, time, and commitment -- but the benefits you gain are well worth the investment. Start by practicing autogenics twice a day for about ten minutes each session. Within four to eight weeks, you may be able to produce this relaxation response with as little as five minutes of concentrated effort. And, as you progress, you'll find that it's easier and easier to help your body relax when you "put your mind to it."