Autotraining technology. Autotraining technique. Exercise "Cool forehead"

Another system for managing your subconscious is auto-training. It was introduced into practice by Dr. Schultz, who devoted many years to studying the amazing possibilities of Indian yogis.

In general, auto-training combines the techniques of self-hypnosis, hypnosis, the Indian yoga system and methods of rational psychotherapy. The main task of auto-training is to influence those subconscious functions that are not amenable to volitional control.

We know that the word has tremendous power. Each word has a meaning that deeply affects the human psyche, affecting the whole organism through it. The word causes the same reflex reactions as other stimuli of the external world: light, heat, etc.

In the state of autogenic immersion, the word and the images presented acquire special power. Autogenic immersion is a state of consciousness that resembles hypnotic or sleepwalking. In this state, sensitivity to external stimuli is significantly reduced, concentration of attention increases, and the criticality of consciousness decreases. That is why the formulas of self-hypnosis freely penetrate directly into the subconscious.

How autotraining works

Far from always, a word addressed to oneself or to another acts in full force. Everyone probably knows the expression "Flies off like peas from the wall." In order for the word to act with maximum efficiency, it is necessary that the human brain receives as few extraneous impulses from the external and internal environment as possible. In this case, the brain will be able to fully focus on what the person hears.

The essence of auto-training is that a person independently, without outside help, introduces himself into a trance - inspires himself with various states (warmth, heaviness ...) in order to achieve relaxation and reduce the level of excitation of the central nervous system. As a result, a half-asleep, drowsy state develops, in which suggestibility sharply increases. Further, it becomes possible to enter directly into the subconscious any commands aimed at improving and improving health, for example, to normalize the functioning of the stomach, intestines, liver, increase potency, get rid of bad habits, etc. Commands are clearly formulated goal phrases.

What does auto-training give

If you regularly engage in auto-training, you can not only inspire yourself with the thought “I am healthy”, but also:

Calm down quickly, relieve tension and stress, which is of great importance for the prevention of overwork, neuroses and psychosomatic diseases, that is, diseases that are caused by stress (for example, hypertension, coronary heart disease, gastric and duodenal ulcers, bronchial asthma, eczema). , psoriasis);

Independently regulate such body functions as blood circulation, heart rate and respiration, blood supply to the brain, which is very important for the treatment of psychosomatic diseases;

Rest quickly; restoration of strength in the autogenous state is much faster than during sleep, simple lying down, watching TV or listening to music;

Fight pain;

Activate mental and physical functions, such as attention, memory, imagination, the ability to physical effort;

Activate creative resources through the development of intuition, imaginative thinking;

Defeat bad habits by rationally dealing with stress, emotional and intellectual activation;

Know yourself in depth; ancient sages and doctors considered deep self-knowledge a condition for health and personal development.

Autotraining technique

Auto-training consists of two stages and an exit phase.

The first stage is autogenic immersion, during which a person immerses himself in a state similar to hypnosis, while pronouncing the settings for relaxing the body.

The second stage is the pronunciation of pre-composed formulas. Depending on the purpose for which you conduct auto-training, you select the appropriate words. It is better to say them to yourself. Naturally, verbal formulas must be learned by heart, so that during auto-training not to be distracted by recall.

Rules to follow

Auto-training will be more effective if during its implementation:

Do you sincerely believe in the effectiveness of auto-training;

You are interested in what you hear and what is said is desirable for you;

The words that you pronounce do not meet with criticism, resistance;

You are slightly agitated, but not annoyed;

You are a little physically tired;

Muscles are maximally relaxed and therefore do not send signals to the brain;

Reduced the flow of sounds and other signals from the environment.

Revisiting the need for relaxation

All mental practices begin from this state. If you are very irritated or agitated, then try to calm down in advance. Impulses from tense muscles also make it very difficult for the brain to concentrate on spoken words. Therefore, in order to achieve the maximum effect from auto-training, it is necessary to learn how to completely relax the body. It is very important to learn to feel the moment of peak muscle relaxation. Try stretching your outstretched arm. Hold it in strong tension until a tremor appears in your hand. Then let the hand fall relaxed like a whip. Now you can catch the moment of maximum relaxation of the muscles of the hand. Try to strain as much as possible, and then relax the muscles of the legs, back, etc. It is advisable to move on to auto-training after you learn how to relax as much as possible. Slight physical fatigue will also enhance the effect. It is important that there is no noise, for which you can even plug your ears with special devices. For relaxation, you can also use the techniques that are given in the sections of visualization and meditation.

Place for classes

Choose a place for autogenic training so that you can feel safe and be sure that no one will interfere with you and take advantage of your relaxed state. Background noise from the street, as a rule, does not interfere with classes - only sudden and loud noises should be excluded. Darkening the room is not necessary. However, if the light pouring from the window disturbs you, close the curtains and sit with your back to the window.

Over time, when you gain experience, it will practically not matter to you what conditions you are in, you will be able to do autogenic diving both in bright light and in a rather noisy room. But keep in mind that an autogenous condition can occur on its own if:

You are in a quiet place;

Stay in a relaxed state for a long time;

Concentrate on something passively, without striving to achieve any result.

Use these tips during your first auto-training experiences.

Poses for autotraining

From the postures below, choose the most comfortable for you. Please note that the poses must be symmetrical. Any skew during the session will cause tension, preventing a fall.

Pose of a coachman on a droshky

This is the most comfortable position, as any seat of suitable height will work for it. It can be a chair, a stool. The key is to keep your thighs parallel to the floor.

Sit on the edge of the seat, spread your legs wide, put your shins perpendicular to the floor.

Lower your head forward so that it hangs on the ligaments, and hunch your back.

Place your forearms on your thighs so that your hands gently curve around your thighs and do not touch; do not rest your forearms on your hips, as the posture is stable without it.

Reclining posture in a high back chair

Sit reclining in a chair so that when you relax your head leans back. The position of the arms and legs is like in the pose of a coachman on a droshky.

Pose with a pillow under the head

This pose is suitable for practicing in bed before going to bed and in the morning immediately after waking up.

Lie on your back on a couch, sofa, put a low pillow under your head.

Feet - shoulder-width apart, legs relaxed (at the same time, the socks will disperse to the sides).

Bend your arms slightly at the elbows, place your palms down.

The hands do not touch the body.

First stage: autogenic immersion

Take the starting position in one of the selected postures, close your eyes. At this stage of auto-training, the suggestion formulas are aimed at achieving complete muscle relaxation.

Preparatory stage. Relaxation mask

Any tense muscle stimulates the brain, and this prevents the emergence of an autogenic state. Mimic, chewing muscle groups, as well as the tongue and hands, have the greatest influence on the state of the brain than other muscles, so their relaxation should be given more attention.

Let's start with the facial muscles. To relax the masticatory muscles with the head upright, silently say the sound “s”, let the jaw drop. Sit like this for a few minutes, feel how, with the relaxation of the masticatory muscles, a wave of relaxation passes throughout the body, how the muscles of the face straighten out, the eyelids become heavier, the gaze stops, the surrounding becomes fuzzy and blurry due to the relaxation of the muscles that focus the lens.

Now say the formulas to yourself:

All the fuss of the day goes away, floats away, flies away ... far, far away ...

I calm down... calm down... calm down...

I am well, pleasantly resting... My whole body is resting...

The whole body is soft, pleasant, warm... I am resting...

Concentrate on the sensations that you already have, and not on what you consider necessary to achieve. The most common mistake at the beginning of training is the inability to see the rudiments of the desired state and, as a result, the desire to inspire oneself with the “necessary” state. Such inner activity destroys even that autogenic absorption which you have already achieved.

Muscle relaxation

Focus passively on calmness. Then, while continuing to feel how calm and relaxed you are, passively focus on the actual heaviness of your arms. Passively concentrate on calmness and heaviness until the feeling of heaviness disappears and you become distracted. After that, while continuing to feel calm and heaviness, focus for a few seconds on the actual warmth of your hands. If you have cold hands before class, rub them, otherwise passive concentration on heat will be impossible.

As you do so, repeat to yourself:

My body is completely relaxed...

Hands completely relaxed...

The hands are completely relaxed, soft, swollen... warm... heavy...

Brushes swell, pour with hot blood ...

Blood is pounding... pulsing...

The hands are completely relaxed... soft... swollen... heavy... warm...

All arms are completely relaxed...soft...warm...heavy...shoulders...forearms...hands...all hands.

After that, use similar formulas for the rest of the body - face, neck, chest, abdomen, back, legs. After completing work with each part of the body, repeat the text of the “chorus”, and then move on to the next part. "Chorus" looks like this:

Well, I'm having a nice rest... My whole body is resting...

Complete relaxation with general formulas:

Well, I am pleasantly resting... The whole body is resting... soft... warm... pleasant...

Thoughts float... float... thoughts... fly, fly high, high... far, far...

I'm resting... well, pleasantly resting... thoughts float, float... thoughts fly...

At this stage, a pleasant drowsy state occurs - half asleep-half awake. This is a good basis for introducing the necessary goal formulas into the subconscious mind.

The second stage: changing your state with the help of auto-training

Beforehand, make a list of problems that you want to solve with autogenic training. Rank them according to the degree of difficulty. Always start with the easiest.

1. Define a goal. Describe the picture of the state that prevents its achievement, pay attention to its emotional, mental and bodily components.

For example, your main problem is the lack of confidence that prevents you from successfully passing an exam. Remember exactly what sensations you experience during the exam: tension, fear, slight nausea ...

2. Create a positive image, the opposite of the above problem. For example: calmness, confidence, warmth, "I'm sure" statements.

When you create self-hypnosis formulas, remember that they should be:

Brief. After all, a short phrase is better absorbed by the subconscious. For example, the formula "Confident" is better than "I am calm and confident in all situations."

Positive. The formula must not deny. For example, the formula "I'm not afraid of exams" can increase fear. The formula "I remember everything" should be applied.

Individual. Make a formula for yourself, it should not satisfy everyone.

In an autogenous state, motor skills can be restored. In the process of autogenic training, you can repeatedly repeat in your imagination the actions that need to be learned or improved.

This requires the following:

1. Precisely think over the movements that should be learned.

2. During autogenic training, not only visualize the action being performed, but also feel it, “imagine” it with your muscles. In parallel, constantly mentally pronounce the actions performed to yourself.

3. Starting to learn the movement, imagine its execution in slow motion, then, as you master it, the pace of the imaginary action accelerates to the real one.

Some formulas for autogenous modification

Deep healthy sleep

The head is free from thoughts. I am indifferent to the worries and impressions of the day. I feel peace of mind. I deserve a rest. Eyes stick together, eyelids heavy. The lower jaw is heavy, the base of the tongue is heavy, the eyes close, the eyelids are heavy. I feel calm, sleep comes. Sleep embraces me. I sleep well and deeply.

I sleep deeply and soundly. Sleep is deep and strong. I sleep well. I lie down and sleep in peace. I sleep deeply, soundly, without worries, I wake up fresh and full of energy. I sleep deeply and soundly until 6 am. I'm used to waking up at 6 a.m. without difficulty. I'm out of everything until 6am.

The fight against overeating

I am calm, restrained in eating and completely full. I am indifferent to alcohol (sweets and the like). I never drink alcohol anywhere. I am indifferent to cafes and restaurants. I am happy, free and full. I feel full and have no desire to eat. Abstinence is nice.

Normalization of digestion

A bowel movement occurs half an hour after waking up. The intestines work calmly and accurately. The digestive system works like clockwork. The body is completely relaxed (in colic). I am completely calm and unruffled. The body is relaxed and radiates warmth. Rectum tightly contracted (diarrhea).

Work/study

Work (study) brings joy. It is easy for me to work (study). It's easy for me to work. I can handle work (study). Everything works out well. I am attentive. Thoughts are focused. I work (write, read) easily. Ideas (thoughts) come by themselves. The train of thought is built. I am indifferent to any noise. I am calm when there is noise around.

Sport

Trainings (performances, competitions) give a feeling of joy and freedom. Training (running, jumping, etc.) is fun. It's nice to train, I train systematically. I'm fine with the load. I train with great passion. I run smoothly, freely and softly. I push hard and hard. I start easily and quickly. I jump freely, far and easily. I jump freely, high and light.

Emergency Preparedness

I am cheerful and cheerful behind the wheel. I am alert and calm at work. Under all circumstances, I am fresh, collected and alert.

The third stage: exit from autogenic immersion

Take 5 deep breaths. Mentally say the following verbal formulas:

I had a good rest. My strength has been restored.

I feel a surge of energy throughout my body.

My thoughts are crisp and clear.

Muscles filled with vitality.

I'm ready to act.

I felt like I was taking a refreshing shower. I take a deep breath... A sharp exhalation... I feel a pleasant refreshing coolness.

I raise my head (or stand up). I open my eyes.

After a few days of regular training, you will be able to feel the first results of training: it will become easier for you to calm down, pull yourself together, get together, focus on the most important, act with confidence.

Each person has the skills to individually program himself to achieve a specific goal. Some of the people manage to independently dive into a hypnotic state, through special breathing techniques. Being in a trance, a person gets the opportunity to control various physiological processes occurring in the body. The technique of autogenic training is based precisely on the ability of an individual to plunge into a trance state to relieve tension, restore strength or replenish an energy charge. Let's look at what auto-training is in psychology and what this technique is used for.

Auto-training (or autogenic training), in fact, is a mild form of hypnosis that a person applies to himself without outside interference.

Fundamentals of auto-training

Autogenic training is one of the methods of dealing with stress and replenishing the energy resources of the body. The auto-training technique was developed by the German psychotherapist Johann Heinrich Schultz. Based on his scientific research, this scientist conducted various experiments related to immersion in hypnosis. The work carried out made it possible to reveal that being in a state of trance, a person experiences special sensations. The feeling of heaviness in the muscle tissues means the relaxation of the muscle corset, and the feeling of warmth spreading through the body promotes blood flow to the surface of the skin. Schultz's teachings are based on special techniques that allow you to achieve the activation of the above feelings, contributing to the complete relaxation of the body.

Initially, autogenic training according to Schultz meant the use of this practice for the treatment of neurotic disorders. However, over the course of several decades, the technique gained such high popularity that it began to be used in other areas. Today, such practices are used to gain control over the physical or emotional state. The positive impact of auto-training is explained by an increase in the tone of certain departments located in the autonomic nervous system. Trophotropic reactions help to reduce the influence of stress factors on the psycho-emotional balance.

The purpose of auto-training

One of the primary tasks of using autogenic training is to replenish the body's energy resources, which are used in the fight against stress factors. Auto-training is a kind of synthesis of yoga and hypnosis. Using such methods, you can restore balance in the body, by achieving calmness and getting rid of stress. There are several similarities between auto-training and therapeutic hypnosis. The main difference between these methods is that with autogenic training, a person has the opportunity to take an active part in the process.

This psychotherapeutic practice has a positive impact on both the mental and physical health of a person. In order to achieve a lasting effect, you should pay attention to certain nuances.. These nuances include:

1. The presence of a strong motivation that makes a person achieve the intended goal.
2. The ability for complete self-control is an important component of this teaching.
3. During exercise, a person should be in a comfortable position.
4. During the training, it is very important to concentrate on internal sensations, creating the necessary conditions to minimize the influence of environmental stimuli.

The auto-training technique was developed by the German Johann Schulz

This practice is recommended for people with disorders in the functioning of the nervous system. The realities of the modern world lead to the fact that a person daily faces various stress factors that increase the feeling of anxiety and fatigue. The founder of autogenic training said that his technique helps people adequately relate to external irritating factors. Forcing the body to rest and relaxing the mind allows not only to positively assess the events taking place, but also to find a way out of conflict situations.

Regular auto-training sessions allow you to learn how to control your own emotions that have a negative connotation.

After immersion in a state of hypnosis, a person gets the opportunity to control the heartbeat, respiratory rhythm and the degree of muscle tissue tension. It has been scientifically proven that a session of such training helps to reduce cholesterol levels. Many experts recommend learning such practices to patients suffering from sleep disorders, blood pressure problems and migraine attacks. The relaxation of consciousness contributes to the activation of alpha waves, which help the body cope with various diseases.

Description of the technique

The Schultz relaxation technique, called autogenic training, is recommended not only for people with various mental disorders, but also for completely healthy people. Regular use of such training helps to strengthen physical and psychological health. Auto-training is one of the most affordable methods to eliminate depression and negative thoughts. During the session, you can feel a slight pulsation in the body. By focusing all your attention on this feeling, you can increase the effectiveness of relaxation several times over. Experts in this field say that during the first sessions, only a slight concentration of attention on the pulsating points is sufficient.

Like physical training, auto-training has its own nuances. There are several specific stages of learning this method. At the initial stage, a person must learn how to properly relax his own body in certain poses. There are several methods for teaching these skills. Next, a person must learn to use specific visualizations in order to get the body to perform its tasks. People who practice autogenic training for a long time can tune in to a short sleep, which will fill them with strength and calmness. The key point in this practice is to get out of the trance state.

Auto-training training helps to correct some traits of a person’s character, rid him of bad habits, cope with psychological disorders

Since such training affects various aspects of psychological health, only specialists should learn auto-training methods. At the initial stages, during the exercise, a person must use various texts for self-hypnosis, which have a certain semantic load. There are many different training formulas that differ in the objects of action:

1. Neutralizing action– aimed at reducing exposure to external stimuli.
2. Developmental action- is aimed at activating hidden processes that enhance brain activity.
3. Withdrawal-directed action- reduces dependence on certain irritating factors.
4. Supportive action- aimed at activating the manifestation of positive personality traits.
5. Contradictory action- feedback effect.

Performing autogenic exercises

The implementation of the technique of deep immersion in a state of hypnosis requires additional assistance from a specialist. An individual can conduct short autogenic trainings on his own, having completed a course of immersion in a trance. The choice of a place for an auto-training session is very important.. It is necessary to select a place based on the degree of its consecration and sound insulation. In order to quickly enter a trance state, you should completely abandon external stimuli and allow your body to relax. You should also take care of adopting a comfortable body position in which you can comfortably spend at least twenty minutes.

Hannes Lindemann, who is one of the orthodox followers of Schultz's teachings, in his scientific works, says that the effect of auto-training can only be achieved by relaxing your own body as much as possible. Regular exercise will help you learn to control your body and relieve muscle tension within a few minutes. Only by learning such control can a smooth transition to the visualization method be made. The average duration of training is from ten to forty minutes. According to Lindemann, it is best to use short exercises (ten minutes each) several times during the day.

It is forbidden to carry out autogenic training while in a state of increased stress, since there is a danger of harm to the body. Muscle relaxation should be carried out smoothly, measuredly moving from stage to stage.

There are various methods of conducting auto-training. Let's look at the most comfortable body positions for exercising. One of the most comfortable positions is lying on your back. Having taken a comfortable position, you should spread your legs and put your hands along the body, palms up. If a slight discomfort is felt in such a position, pillows should be placed under the limbs.

Auto-training is indicated in the treatment of neurosis, functional disorders and psychosomatic diseases, primarily in neurasthenia.

Immerse yourself in a trance state more comfortably while sitting in a chair. The chair should have a high back that will support the head and neck in the correct position. It is best to take those positions that will allow you to fully straighten the spine. Hands should be placed on the armrests or knees.

Instead of a chair, you can use a chair without a back. Using a stool, you need to sit on the edge of the seat, resting your hands on your hips. The limbs and head should be kept loose, without much tension. While in this position, you should spread your legs shoulder-width apart, and press your chin to your chest.

Only after you begin to feel confident in such poses, you can begin the dive itself in a state of hypnosis. Using the technique of verbal self-suggestion, each of the statements should be repeated several times. Having doubts in your own words can destroy the whole effect of training. It is important to pay attention to the fact that certain suggestions and concentration of attention are characteristic of each stage of training:

1. At the first stage, you should focus on the feeling of heaviness in the lower or upper limbs. The concentration of attention should be carried out on the limb where the feeling of heaviness is felt stronger.
2. After that, you should try to cause a feeling of warmth. It is best to start this stage from those parts of the body where heaviness is felt.
3. Next, you need to focus on heat in the area of ​​\u200b\u200bthe heart muscle.
4. Then you should go to the respiratory organs. Try to feel how the air moves along the lungs. Learn to feel the brightness of each exhalation and inhalation.
5. After that, you need to focus on the feeling of warmth in the solar plexus and abdominal cavity.
6. Before coming out of a trance, you should focus on the feeling of coolness in the forehead.

Additional Incentives

Alexander Ivanovich Frolov, who developed his own health system, says that you can increase the effectiveness of training by visualizing pleasant pictures. Relaxing pictures generated by the imagination should be smoothly moved from consciousness to body. For each person, such paintings should have individual features. For some, the view of the sea surface helps to relax, while for others the pictures of a snow-covered forest. It is important that the presented picture has liveliness. It should be imagined that at this moment, you are inside it. Try to use your senses to see bright colors, smell different smells, and hear sounds.

Autotraining is widely used as an active method of psychotherapy, psychoprophylaxis and psychohygiene.

Contraindications

Many people suffering from depressive and neurotic disorders often experience insomnia. Autogenic training can be a great sleep aid. However, like many methods of psychotherapeutic influence, there are certain limitations. Experts do not recommend engaging in these practices during exacerbation of various diseases, vegetative crises and bouts of clouding of consciousness.

Many somatic diseases that have an acute form of severity are the main contraindication to autogenic training. It is recommended to use this method of influencing the body and spirit in the presence of emotional exhaustion caused by various phobias, stress or depression.

Reading time: 2 min

Auto-training is a specific psychotechnics based on self-hypnosis techniques, through which an individual can convince his own subconscious of anything, and is aimed at recreating the balance of homeostatic processes in the human body, disturbed, for example, due to stressful circumstances. The auto-training system allows you to change traits, bad habits, appearance, cures a variety of ailments and addictions.

From the standpoint of the scientific world, auto-training refers to hypnotic effects. However, it compares favorably with hypnotechniques in that the individual is actively involved in the course of autogenic training. And under hypnotic influence, the patient is assigned an exclusively passive role.

Auto-training is based on the use of muscle tissue relaxation, self-hypnosis and self-education. As a therapeutic psychotechnique, auto-training was proposed by a doctor from Germany, I. Schultz.

The therapeutic effect of auto-training is due to the trophotropic reaction that occurs as a result of relaxation, which is accompanied by an increase in the tone of the parasympathetic department of the ganglionic nervous system, which helps to weaken or eliminate the negative stress response of the body.

Autotraining to calm the nervous system

The technology of autogenic training was the result of numerous observations by I. Schultz of individuals in a state of hypnotic sleep. The foundation of auto-training is the realization that the human mood and the degree of its excitation affects the functioning of all organs. At the same time, Schultz emphasized that such a relationship is characterized by reciprocity, since if the necessary indicators of heart rate and breathing readings are obtained from the body of an individual, then mental processes and mental functions automatically come into balance. The rhythms of the brain that arise during such work correspond to the state when the subject is between wakefulness and sleep. These rhythms are more optimal for self-hypnosis.

Thus, auto-training for the nervous system is a conscious regulation of one's own psycho-emotional state. It is carried out with the help of a person's influence on himself through words, mental representations, control of muscle tone and control over breathing.

Auto-training contributes to the complete relaxation of the muscles, the control of the mechanisms of excitation and the processes of inhibition of the ganglionic nervous system.

Auto-training for the nervous system needs systematic training, preferably several repetitions per day. Often, it takes about four months to master auto-training, some especially aspiring people manage to achieve success even in a month.

The advantage of autogenic training is the ease of mastering its techniques. After all, the key techniques can be mastered independently.

The autotraining system allows you to:

Learn to manage - regulate the tone of skeletal muscles;

To evoke, at will, the desired emotional mood, against the background of muscle relaxation, to create a state of spiritual harmony;

Influence the processes of the nervous system, with the help of the revival of pleasant sensations in the memory;

Regulate attention, focus it on a desired object or distract it.

Auto-training for calming comes down to performing special exercises by an individual who is in a certain position and plunges into a state of relaxation of the body, in which it is easier for him to succumb to self-hypnosis than in a state of wakefulness.

Relaxation must begin with the toes, gradually rising higher to the shins, then the thighs and pelvic muscles. After that, the muscular corset of the back and abdominal muscles is subjected to relaxation, then the muscles of the shoulder girdle and neck, fingers should be relaxed. During relaxation, you should try to focus your attention as much as possible on the desired muscle group, gradually switching to the following muscle groups. It is also recommended to say the following phrases to yourself:

I am completely calm;

Excitement leaves me;

Anxiety leaves me;

I am distracted from everything around;

My thoughts slowly flow through me.

In addition, relaxation auto-training can also contain a set of breathing exercises.

Also, in order to get rid of the accumulated stress, yoga practices can be used. Yoga classes can help relieve symptoms of increased anxiety and signs of depression.

You can use your own verbal formula aimed at calming. There are also several techniques to help compose textual material for reassurance, consisting of positive statements. The pivotal point in compiling a textual formula is a ban on two things, namely, it is forbidden to self-affirm an ill-conceived verbal formula and write down unnecessarily banal statements on the subconscious, for example, “everything is fine” or something like that.

The verbal statement should be slightly associative, necessarily meaningful. It is necessary to apply identical thoughts in the text material.

A well-honed sentence will almost instantly take a place in the subconscious.

Self-confidence coaching

Often, the majority believes that a feeling of insecurity in one's own qualities and strengths is not such a huge disadvantage. But, if you think about how many opportunities are missed due to the emergence of such a feeling, how many unrealized chances, unfulfilled goals, it becomes sad. Any uncertainty can be overcome. The simplest and most effective tool in the fight against indecision and uncertainty is autogenic training.

Autotraining relaxation and relaxation is the basis of all autogenic training exercises. Volitional relaxation fixes conditioned reflexes and biological reflection of positive emotions. Self-education and self-persuasion make auto-training an intellectual-volitional process that opens the way for a rational restructuring of personal characteristics.

The key role in auto-training belongs to the multiple repetition of verbal formulations and signals that build relationships in the human brain between images and ganglionic centers that regulate various processes.

Verbal formulations for auto-training can be compiled independently, but you must adhere to several basic requirements:

Reject the word "try";

Delete the particle "not";

It is necessary to conclude the exercises with a sentence beginning with the words: "I am now aware of ...".

Autogenic training to increase the feeling of self-confidence is considered one of the most effective techniques. After all, by controlling your own body, and the processes in it, you can easily expel anxiety and gain confidence. It is recommended to conduct it immediately immediately after waking up, since the morning mood affects the emotional state of the individual throughout the day and how that day will be.

Therefore, in the first moment after waking up, you should relax and get rid of negative emotions, if any. It is also not recommended to wind yourself up about the complexity of the upcoming day. The best start to a new day is auto-training relaxation and relaxation.

Morning psychological autogenic training is a determining factor for the whole day. Auto-training to give yourself confidence is a specially designed set of mental formulas, physical exercises and elements of breathing exercises that should be performed systematically. It is based on the core mechanisms of self-regulation and contributes to the development of new character traits and qualities of perception, which subsequently helps the individual not only wake up cheerful, but take the maximum benefit from the new day.

Systematic morning auto-training allows you to develop balance and endurance, clarity of thoughts, constructiveness of mental activity, timely relaxation and concentration skills, achieve high performance, using the ability to control emotions.

The human body is designed by nature in such a way that when he mentally relaxes, his body also physiologically relaxes. The model of psychological autogenic training is based on the belief that it is possible to learn new thinking skills and modify old patterns of behavior. After all, thought precedes action.

In other words, morning auto-training can be represented as a specific psychological training, the purpose of which is to achieve mental and mental harmony, as well as to acquire a charge of positive emotions.

Auto-training to give self-confidence does not have to be done lying in bed. The time of taking a contrast shower is also suitable for training, since it does not require serious mental stress, so it can be combined with ordinary morning activities such as combing, washing, etc.

Below is an example of verbal formulas for training. You need to smile at yourself and say the following phrases: “I woke up rested, I am completely calm. My organs and systems, muscles are in perfect order and begin to work. I am full of energy, energy is just bubbling out of me, I am filled with the desire to live, create, think, be happy and please the environment. I am absolutely sure of myself. All my undertakings are completed successfully. I am an energetic person. I am in great physical shape. My health is excellent. I have a great mood and I am ready for new achievements, which adds to my self-confidence and desire to act.

The wording can be different, the main thing is that they correspond to the desired result and sound in the present tense, and not in the future. Self-hypnosis is aimed at eliminating any possibility of an unsuccessful course of affairs. Any auto-training is based on self-hypnosis.

We can highlight the main positive effects that occur after auto-training to increase confidence:

Reduction of emotional stress and physical clamps;

Removal of signs of overwork;

Rapid recovery of strength and performance;

Elimination of headaches;

Normalization of sleep;

Development of self-actualization;

Improving attention and activating the imagination;

Facilitates the processes of socialization of the individual, relieves feelings of shyness, feelings of awkwardness during communicative interaction and uncertainty in personal potential;

Increases the level of self-esteem;

Increases the degree of social competence;

Improves the external image in the eyes of the environment.

Systematic simple auto-training for calming and gaining self-confidence will give a comfortable, successful and pleasant existence, promotion on the social and career ladder.

Autotraining for weight loss

Surely every individual has heard the statement that thought is a material thing. Proper handling of your own thoughts will always make you feel comfortable, confident, happy and will help you reach unprecedented heights!

Relaxation auto-training is a psychotechnics aimed at self-improvement. The success of autogenic training has been proven by more than one generation. With the help of this psychotechnics, you can achieve any results, such as weight loss, a new promising position, family happiness and healing. The most important thing in getting the desired peaks is a sincere desire and a steady belief in the result.

Today, there are a lot of various psychotechnics based on the autotraining method. Each of them is divided into three core elements: relaxation, self-hypnosis and self-education.

Muscle relaxation and general relaxation helps to balance the tense consciousness. It must be remembered that relaxed muscles are incompatible with stress, anxiety and anxiety. Therefore, as soon as stress is on the threshold, you immediately need to take up relaxation and muscle relaxation. To this end, several important rules have been developed to ensure the effectiveness of relaxation. First of all, it should be understood that mastering any technique requires time. Hence the necessary condition for success will be the regularity of training and perseverance. Secondly, at first, it is better to relax while lying on your back. In the future, as skills are acquired, it will be possible to practice relaxation exercises in other body positions, for example, standing or sitting. The first attempts at muscle relaxation and relaxation are best done in a separate room where there is no risk of other people interfering. Light relaxing music or silence is also needed. As a preventive measure, it is recommended to practice relaxation for at least 15 minutes about four times a week.

It is the second stage of autogenic training aimed at losing weight. It is based on the pronunciation of verbal formulas (affirmations), in which a desire or aspiration is directly recorded. Text material should be carefully thought out and carry only positive.

The third stage of training is represented by self-education. It is considered the most important. For the development of the process of losing weight, it is necessary to firmly believe in the implementation, since even the slightest drop of doubt can nullify all efforts.

It is possible to get rid of excess body weight with the help of autogenic training, but this is not as easy as it might seem. Since psychology claims that the problem of overweight is buried deep in the subconscious. As a result, it will be an order of magnitude more difficult to eliminate it than any other.

By influencing the mind, individuals can easily improve their character traits and their own body. Properly formulated verbal formulas will help not only convey the desired information to the brain, but also provoke a response in the subconscious, forcing the mind to work in the right direction.

The meaning of textual material is purely individual and depends on personal preferences and aspirations. Therefore, each individual must draw up formulas independently, based on the following principles. First of all, everything spoken by an individual in the process of autogenic training should actually be what he wants. That is, the formulas should not reflect the desires of relatives or other environment. The verbal material should be a reflection solely of the desires of the individual who practices auto-training. The desire should come from the very heart and be sincere, then it will be easier to pronounce it, since the body will not be able to resist what is happening. Words should be positive and exude goodness. The bad meaning of the formulas or the negative will only lead to the opposite result.

The consciousness of individuals is more receptive to verbal influences 10 minutes after waking up. Verbal material for auto-training for the purpose of losing weight can be as follows: “I am absolutely healthy and slim. I easily get rid of fifteen kilograms of excess weight. I understand that I can do it. I am confident in the effectiveness of my method. I eat little. I eat as much as my body needs to be healthy and strong. I am indifferent to the requests of surrounding subjects to eat more than I need. I enjoy and enjoy exercising in the morning. Every morning I do exercises. I allow myself to be healthy and slim.”

This verbal material or other formulas are recommended to be pronounced in the morning after waking up and fifteen minutes before going to bed. Since it is the time before and after sleep that is considered the most effective for influencing one's own subconscious, due to the fact that there is a kind of transition from the conscious to the unconscious state, in which the human subconscious becomes the most open to various influences. Everything uttered at such moments will reach even the most hidden depths of the psyche much faster. Properly composed phrases will help not only to put an end to excess weight forever, but also contribute to the improvement of life in general. Many individuals, after conducting regular auto-training, begin to adhere to the correct diet and daily routine, go in for sports, which is an additional mechanism that enhances the many times expected effect.

It is recommended to practice autogenic training aimed at reducing excess body weight regularly at least twice a day. Since the speed of the desired result depends on the frequency of the classes. In addition, the more often you practice autogenic training, the faster the desired hypnotic state will set in, as a result of which the final result will be better.

Thus, auto-training, aimed at getting rid of kilograms that are annoying and interfering with life, is a powerful tool and a completely safe means to achieve the desired goal. Any individual can practice auto-training without any prior preparation. The main point of the effectiveness of autogenic training is the presence of absolute faith in yourself and the practiced technique. However, it should be understood that autogenic training for weight loss is not a panacea. If you lie on the couch, eat kilograms of sweets, skip workouts, then the result will never come.

Auto-training is only a psychological attitude to achieve victories, but without changing the usual way of life, there will be no result.

Speaker of the Medical and Psychological Center "PsychoMed"

Autotraining- this is not only for "the most charming and attractive." Auto-training practices help restore self-confidence, regulate your well-being, emotional state. Today the Country of Councils will tell you about the basic techniques in auto-training.

Auto-training is aimed at teaching the management of the muscular system, the respiratory system and the imagination of a person in order to influence their own physical and mental state.

Autotraining: preparation

Before you start auto-training, you should prepare a little. Before auto-training, you can not take psychotropic drugs, alcohol, coffee, energy drinks. It is strongly recommended not to eat spicy, bitter, salty, fried foods 2-3 hours before auto-training. In addition, you should not drink too much liquid before starting classes, as this increases the heart rate and makes it more difficult to relax.

For auto-training, you should take a pose that promotes relaxation. Depending on the location of the classes, and this can be your own home, and a car salon, or a train compartment on a long trip, you can take one of the following postures:

• “mummy” position: lie on the floor, arms along the body, legs shoulder-width apart, head, neck and back are on the same line;
• “coachman” position: sit down, tilt your head forward (so that you slightly press the thyroid gland), put your hands on your hips, bend your legs at the knees at a right angle;
• pose "reclining half sitting" - suitable for exercising in a soft comfortable chair.

Autotraining: conducting

Auto-training should be carried out only when the person himself is interested in it. The positive impact of auto-training increases when during training a person is a little (!) Excited, a little physically tired, his muscles are relaxed. Words uttered during auto-training should not meet with criticism, resistance, what was said should be desirable for a person.

Important point! Words for auto-training should be learned by heart in advance, before the start of the lesson, so that later in the process of auto-training you will not be distracted by remembering the desired text.

Autotraining: examples

To quickly and effectively relieve stress, fatigue, you can use, for example, such auto-training.

In the first part, use the following wording:

"I rest. Relax. I feel free and light. I am calm. I am calm. I am calm. The whole body is relaxed. It's easy and pleasant for me. I rest."

The second part uses the following wording:

“I rested. I feel refreshed. I feel lightness all over my body. I feel energized throughout my body. I want to get up and take action. I open my eyes. I am full of strength and vigor. I'm getting up!

The first part should be repeated several times until maximum relaxation is achieved. After that, you should pronounce the second part and then quickly rise vigorously.

For rejuvenation, auto-training can be carried out with approximately the following verbal formula:

“I am getting younger every day. My body is working harder and harder. My brain is getting younger, my heart is young and strong. My blood vessels are getting stronger. I am getting healthier every day, I feel my youth and energy. Every day I get younger!”

When doing auto-training, you can adjust the formulas at your own discretion, the main thing is not to lose their essence.

“I am the most charming and attractive, all men are crazy about me,” the heroine of the film “The Most Charming and Attractive” repeated to herself in order to start liking men and establish a personal life. In this comedy film, such a simple auto-training did not help the heroine to achieve what she wanted. Therefore, it is natural that the majority of viewers, who laughed while watching the attempts of a slightly naive Nadia, became convinced that auto-training is a meaningless and inefficient technique that cannot be used to achieve a positive result. But psychologists and psychotherapists do not share the opinion of the screenwriters of the film "The Most Charming and Attractive", since positive thinking, auto-training and other techniques based on self-hypnosis really help to cope with stress and psychological problems.

What is auto-training and what are the basic principles of this technique

Auto-training is a technique of self-regulation of the mental state, which is based on various forms of self-hypnosis. The pioneer of this method was Johann Heinrich Schulz, a German psychiatrist who specialized in the treatment of his patients with the help of hypnosis and published in 1932 the book Autogenic Training, which describes the principles of self-hypnosis. This book is considered the main manual on auto-training, and modern psychotherapists from all over the world recognize the effectiveness and rationality of the methodology described in it.

Auto-training has much in common with hypnosis, but there is a fundamental difference between these two techniques: in the case of hypnosis, the patient is suggested by a psychotherapist who has the appropriate skills, and auto-training involves self-hypnosis. This is the main difficulty of this technique, since not every person will be able to inspire himself with something the first time. In order for auto-training to give the desired results, you need not only to come up with the correct formula (phrase) for suggestion, but also devote time daily to practicing this technique and monitor your own during self-hypnosis. In general, the success of auto-training depends on three components:

1. Desire to improve yourself
2. Efforts to develop the ability to control emotions
3. Faith in the result and in your words

Formulas and visualization in auto-training

The formula for auto-training (a phrase that you need to say to yourself) can be found on the Internet or compiled on your own - the main thing is that the text matches the problem that you need to get rid of. For example, the following phrases can be effective:

• "My business is getting better and better every day in every respect!" - to form a positive attitude and gain faith in one's own strength;
• "I will cope with any difficulties. I have the strength and ability to achieve what I want" - auto-training for
• "I left the problem in the past. I constantly move away from the problem and it has no place in my life" - to get rid of anxiety/fear due to something bad that has already happened.

Often it is better to make a formula for auto-training on your own, because each person knows better than others which words will help him. For the phrase to be effective, it is enough to be guided by the following rules when compiling it:

1. Do not use particle "not" (Wrong: I'm not nervous . Correctly: I am calm )
2. Build all phrases in the affirmative, not in the subjunctive form (Wrong: I will try to be punctual. Correctly: I will do everything on time )
3. Do not include in the formula words that are not used in colloquial speech.

Another component of auto-training is visualization - the representation of some image at the moment of pronouncing the formula. This imaginary picture is designed to fix the effect of self-hypnosis in memory and on a subconscious level, and the better the visual image of "parting with the problem" is thought out, the better. There are no unified recommendations about what the image should be when visualizing - the main thing is that the presented picture is associated with the same thing that self-hypnosis is aimed at. For example, inspiring self-confidence in one's own abilities, one can imagine climbing stairs, and doing auto-training in order to get rid of anxiety - a seashore, a clearing in a forest, etc.

Autotraining technique

Contrary to popular belief in society, auto-training is not limited to pronouncing invented phrases on the go 1-2 times a week. To achieve the result, it is necessary to practice this technique daily, for several weeks or even months. The auto-training system consists of three main stages, and without completing each of them, it is unlikely that you will be able to inspire yourself with anything. These stages are:

After the correct execution of all stages of auto-training, a person will feel rested and full of energy, because this technique allows you not only to inspire yourself with the necessary thoughts and mood, but also get rid of nervous tension. To achieve the best result, you need to perform the exercise 4-5 times a day for 5-10 minutes in a calm atmosphere, so that nothing prevents you from relaxing and renouncing thoughts. Already after 2 weeks of constant training, you can get rid of stress and learn how to quickly cope with negative emotions, as well as begin to change your life attitudes in accordance with the spoken formulas.