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Autogenic Training Prescription #1 Trance Warning Signals High Risk Imagery

 

Autogenic Training

A 5 minute meditation that produces good results

Components:

 1.  Passive concentration implies a casual attitude and a passivity toward the intended outcome of each day’s exercise.   Active concentration, on the other hand, is characterized by a concern and attention to outcomes.  We are seeking passive concentration in these exercises.

 2. Maintain a steady mental flow.  Repeat the formula on each exhale.  This steady flow may be provided by an inner voice, or by visualizing the particular formulas as if they were in print, or repeating it any way other than saying it out loud.

 3. Mental contact - directing attention so you are mentally in touch with the body part that is the focus of the formula in use.  For “my right arm is heavy” imagine yourself being mentally in touch with your arm, some people imagine themselves being the arm.  As usual whatever works for you is fine

 4. Practice time - It is important to practice every day, and best not to practice more than two times per day.  A practice period begins with the repetition of the overall formula for about 60 seconds followed the repetition of the formula for subunit #1 for about 60 seconds, followed by a minute of the overall formula, then subunit #2, and so forth. 

After you have carried out the 4 or 5 subunits that comprise the practice for the day, repeat the overall formula for about 1 minute, and then “As I count from 1 to 3, I am becoming alert and refreshed, 1...2...3.  Alert, refreshed, and feeling wonderful, and a good feeling will stay with me for the rest of the day.”  Open eyes, get up, stretch easily, shake out limbs.

 5. Position - choose any comfortable position [lying, reclining, sitting].  It is best not to cross your legs or have your hands touching the rest of your body. 

The Autogenic Exercise

 Overall formula - Most of the formulas are specific to a part of the body, but one overall formula “I am calmness throughout,” is used as a bridge into the next subunit.   With this formula, the mental contact is made with the body as a whole rather than any one part.   Alternative overall formulas include: “I am very quiet, and enjoy feeling relaxed for a while.”

 Subunit #1: Heaviness - Repeat the following formula in a steady flow while maintaining mental contact with each body part: “My right arm is heavy,” “My left arm is heavy,” Both Arms are heavy, “My right leg is heavy” My left leg is heavy” “both legs are heavy,” and finally “My arms and legs are heavy.”   After 3 or 4 repetitions end the subunit with several repetitions of:  “I am calmness throughout”

 Subunit #2: Warmth - Use the same formula as in Subunit #1 but with the word Warm substituted for the word Heavy - “My right arm is warm”...and so forth.  After some practice, subunits #1 and #2 can be combined: “My right arm is warm and heavy”...and so forth.

 Subunit #3: Respiration - Breathing is an activity that is controlled by both the conscious and unconscious.   Most of the time, breathing is an unconscious process, and passive concentration is the goal of the exercise.  While the goal is slow, deep breathing don’t force it, just let it eventually happen.   The mental contact for this Subunit is the trunk.  Repeat: “Breathing in” on the inhale, “and relax” on the exhale 

 Subunit #4: Abdominal Warmth - The mental contact for this Subunit is the area around the solar plexus.  The repetition phrase is “warmth is radiating around my stomach.”

 Subunit #5: Cooling the Forehead - Mental contact with the area above the eyes and into the scalp.  Repetition phrase: “My forehead is cool and smooth, ” and imagine your forehead becoming cool and smooth.  As with all the Subunits, end it with, “I am calmness throughout.”