Autogenic
Training
Autogenic Training
has been developed by Dr. Schultz who published the first book on the subject
in 1932. Dr. Schultz recognized that during hypnosis the subject experiences
various feelings such as warmth and heaviness. He went on to teach practices
to self induce these feelings and, consequently, hypnotic states. From this
self induction practice comes the name, Autogenic Training. Auto-genic means
self created. In
its practical application, Autogenic Training is a system of very specific
auto suggestive formulas that have the purpose to relieve tensions, for
stress management, and to alleviate psychosomatic disturbances, including
many cases of insomnia, overweight, inability to concentrate, high blood
pressure, constipation, skin problems, etc. Some people use Autogenic
Training as an aid to meditation, concentration, and to keep their focus.
You can also
use Autogenic Training to create a receptive basis for very specific formulaized
resolutions. These resolutions can be a decisive help in solving many
of your challenges and in assisting you in many of your endeavors.
Autogenic
Training may be regarded as an "inner mind machine". Therefore its
effectiveness increases enormeously when you boost this practice with
pulsed life force, i.e., the output of an orgone
generator (Welz Chi Generator). This combination certainly means
a significant advantage over the traditional methods of Autogenic Training,
especially when the goal of the practice is the setting of new outlooks,
of new trends (see www.powerradionics.com
or www.magickcourse.com for the scientific
theories of changing habits and the setting of trends)
The practice
of Autogenic Training causes a state of relaxation so deep that fifteen
minutes of training can make up for a sleepless night.
Autogenic
Training has been used successfully in Europe by millions of people in
every walk of life for more than half a century. In Europe, Autogenic
Training is taught mostly in doctors' offices, in hospitals, and in universities.
One of the
great advantages of Autogenic Training is that almost anybody except young
children can learn it by just reading a how-to guide book as this one.
It may be better, however, to practice with a group.
More important,
Autogenic Training can be mastered in a relatively short period of time.
Most people become proficient in it in a matter of a few weeks by practicing
two or three times daily for five to ten minutes.
To practice
Autogenic Training you need no physical exertion. It is self-generated
in your mind.
Methods related
to Autogenic Training are Coueism ("day by day I am better and better"),
progressive relaxation, Zen, and Yoga. Autogenic Training has more in
common with yoga than with progressive relaxation.
Dr. Schultz
developed Autogenic Training in the first quarter of this century. He
was drawing mainly from hypnosis and yoga. His first book, "Autogenic
Training, Concentrative Self Relaxation," appeared first in 1932.
The basic
practice of Autogenic Training consists of seven formulas that you repeat
in a specific pattern:
I
am completely calm (once)
My right arm is heavy (six times)
I am completely calm (once)
My right arm is warm (six times)
I am completely calm (once)
My heart beats calmly and regularly (six times)
I am completely calm (once)
My breathing is calm and regular ... it breathes me (six times)
I am completely calm (once)
My abdomen is flowingly warm (six times)
I am completely calm (once)
My forehead is pleasantly cool (six times)
I am completely calm (once)
You may then
continue with formulaized resolutions that you repeat between ten and thirty
times. Such formulas are very effective, because you repeat them during
an altered state of consciousness. You
end the session by canceling out the effects of Autogenic Training with
the following formula:
Arms firm,
breathe deeply, and open eyes.
In the following
chapters, you will find a more detailed introduction in the various stages
of Autogenic Training.
Autogenic
Training and Hypnosis
People who are
under hypnosis experience usually two conditions: a feeling of heaviness
and a pleasant feeling of warmth. Other feelings depend on the level of
depth of the hypnosis. It
is important to know that every hypnosis is in reality a self generated
state of mind that is helped by the suggestions of a skilled hypnotist.
Autogenic Training goes one step further than hypnosis. In Autogenic Training
it is the subject who is also the hypnotist. With Autogenic Training you
can self-induce the physiological conditions of hypnosis. Once you have
induced the physiological conditions of hypnosis, the psychological conditions
of this state follow naturally!
Autogenic
Training actually leads to deeper and more workable states of consciousness
than most modern day hypnotists achieve in their subjects. This is so
because most professional hypnotists use progressive relaxation as an
induction method that brings their clients into a mere hypnoid (pre-hypnotic)
state rather than a hypnosis. Usually they lack the skill to lead their
subjects into deeper levels of hypnosis. Hypnoid states of consciousness
lack the depth that is needed to cause significant change in the subject.
In Autogenic
Training the practitioner repeats formulaized resolutions instead of the
positive suggestions that the hypnotist usually gives. The practitioner
of Autogenic Training needs to be careful to formulate the resolutions
correctly. The subconscious that is addressed with the resolution has
the habit of taking things quite literally.
You may also
use Autogenic Training to enhance the suggestions on a self hypnosis tape.
This is so because the state that you can reach with the method of Autogenic
Training is much more receptive than the states that the progressive relaxation
techniques on tapes can ever induce. An unspecified formula "... and you
are getting deeper and deeper into a state of relaxation and hypnosis"
does not always do the trick.
From the above
it becomes obvious that practice of Autogenic Training are very effective
when you practice it while receiving the energy transfer from an orgone
generator (Welz Chi Generator). It is a well established fact that certain
brain frequencies, especially Alpha, Theta and Beta frequencies, will cause
your brain to be more relaxed and receptive. This state of relaxation
and intuitive insights is considerably stronger when you receive these frequencies
as pulsed orgone (chi) energy. In fact, the practice of Autogenic
Training will cause the brain to get into Alpha, Theta, even Delta states.
When you receive the frequency as pulsed orgone, the adjustnment of your
brain to the desired Autogenic state happens almost immediately! Adjust
the frequency of your EPG to the desired level. Some people like exact frequencies,
such as the 7.83 Hertz Earth Resonance Frequency. You can get these frequencies
on the LPOM series and RAD 2400 series
of the Welz Chi Generators. The latest device on the market
is our Precision Module that allows you to set very exact brain wave frequencies.
It comes with the heavy duty Welz Chi Generators. The
benefits of this extraordinary new neurotechnology are mind boggling!
It is the fastest way for you to master Autogenic Training and to use
its techniques to help you getting results in your practices for Self
Help, Neuro-Cybernetic Programming™ and Trend Management Techniques.
Persons who
have mastered Autogenic Training with the help of the Welz
Chi Generator are familiar with methods of rapid induction of
the Autogenic state. Once you have induced this Autogenic state, you may
follow specific formulas that you design to induce any desired state of
consciousness, even the most complex one.
Presently,
the best orgone energy devices to use for Autogenic Training are devices
with the new Precision Modules.
How
to Learn Autogenic Training
To learn Autogenic
Training is very easy, especially when you enhance the practice with your
orgone generator. All you
need to do is sit or lie down comfortably and consistently repeat the formulas.
Either put the generator close to you or you carry a transfer disk on yourself.
If you believe
in the power of the method, you have an added plus that enhances the speed
of your learning process. However you need not have this attitude of believing.
The method
will show success rather rapidly. As a result of such direct evidence
you will develop an unshakable confidence in the practice of Autogenic
Training. Results motivate much better than thousands of words ever can.
It is very
important that you practice of Autogenic Training systematically on a
regular basis. If you are a beginner, you should follow the instructions
as closely as possible.
As a beginner
you should practice Autogenic Training two or three times every day, five
to ten minutes every time. Ideal times are before you go to sleep and
right after you wake up. To begin the day with Autogenic Training can
be source of well being for the whole day. This practice can help you
attain and maintain your perspective.
In the case
you have the tendency to fall back asleep while you are training in the
morning, you need to repeat the following formula during your practice:
I am staying
awake and alert while I am training.
You should use
the same formula if you practice anywhere you do not want to fall asleep.
Of course, you should never practice when driving a car! It
is very important that you practice regularly. Regular practice produces
the desired results much faster and more easily.
Excessive
effort is counterproductive to the practice of Autogenic Training. Wanting
to succeed implies that success is not achieved.
Timing
your Autogenic Training Exercises
A systematic
and precise training plan can bring you the most powerful results and benefits
of Autogenic Training. Therefore it is very important for the beginner of
this practice to set up an exact time schedule for practicing Autogenic
Training. The beginner should then follow this schedule as closely as possible.
You may use some freedom of action, especially when you are not used to
live by a fixed time schedule. However, for the majority of those who learn
the system, it is best to time the exercises precisely right from the beginning.
You will
discover for yourself the best time to practice Autogenic Training. Most
people do their last exercise shortly before they go to sleep. This has
many advantages, especially for people who are suffering from insomnia
of some kind or another. To practice every evening is absolutely necessary
for the beginner.
If you practice
before you go to sleep, you should plug your EPG (Welz Chi Generator)
into a timer.
To begin
your day with Autogenic Training can be a source of emotional and physiological
well being. Anyone who thinks that he or she cannot afford five or ten
minutes of practice may live under such pressure that developed this illusion.
Usually the same person does a lot of things every morning that waste
a lot more time.
Particularly
in the morning you should not allow to be driven by false ideas. To practice
Autogenic Training in the morning can help you begin your day without
tension and to attain and maintain your perspective for the whole day.
Some students
reported that they inclined to go back to sleep during their morning practice.
You can counteract this in several ways. Best is if you repeat the following
formula during your practice:
I an staying
awake and alert while training.
Insert this
formula several times during your practice. You may also use the same formula
when you are practicing in a place where you do not wish to fall asleep.
The more
regularly you practice, the more easily you will experience the desired
results and the faster will you be able to advance to a practical use
of the method.
As you advance,
the practice of the six basic formulas will bring results faster and faster.
Later you will learn how to shorten the formulas for your convenience.
Eventually you will know to enter the state of Autogenic Training at a
simple command that you utter mentally.
If you have
the opportunity to do so, it is beneficial if you practice in a slightly
darkened room that is not overly warm. You should keep the windows closed
to keep out undesirable and disturbing noises.
You have
more difficulty to practice with a full stomach. Stimulants such as coffee
increase the difficulty to concentrate. The ability to concentrate is
essential in the practice of Autogenic Training. However, as you proceed
with your practice you will strengthen your ability to concentrate. Special
formulaized resolutions will enhance the capability to concentrate even
more.
The
Body Position in Autogenic Training
You should practice
any relaxation exercise in a relaxed position. Any relaxed position will
do. Sometimes it is necessary to adjust to circumstances. A
traditional position for the practice of Autogenic Training is the so-called
cabdriver's position. Dr. Schultz called this position originally the
'coachman's position.'
To get into
this position you sit down into a chair. When using the EPG, be sure to
carry the transfer disk on you – or point the EPG directly at you. First
you straighten your back, then you slump down. Make sure that there is
no pressure on the stomach, i.e., do not bend forward too far. In this
position the head hangs loosely forward. The hands rest relaxed on the
thighs. The upper arms are supporting the weight of the head and upper
body. The hands should not touch each other, because this may create a
diversion. Both feet rest flat on the floor.
The eyelids
are closed. The tongue is loose and heavy. The jaws are slack although
the mouth need not be open.
This position
is also called 'the active sitting position.' You can assume it anywhere.
It differs from the passive sitting position in which you lean against
the back of the chair. At home, you can best do this in an armchair, if
possible, resting your head against or on top of the chair back. The arms
should rest easily on the arms of the chair. The legs must not be crossed,
because this may interfere with the exercise.
Most people
prefer to exercise while lying on their backs and with their heads slightly
raised. In this position the elbows are slightly bent, the palms of the
hands rest next to the thighs or slightly angled away from the body. You
may put a pillow under the shoulders. The feet should point slightly outward.
If they point upward, this means that you are not relaxed. Not everyone
finds it easy to practice while lying on the back.
When you
decide to practice before you are going to sleep this latter position
is ideal, because you may slide into sleep while training. For beginners
it is better not to use the Welz Chi generator when practicing before
going to sleep or to plug it into a timer.
More
About Relaxation and Autogenic Training
The successful
switching from tension to relaxation determines whether we feel well. The
person who is gripped by physical tension and cramped muscles will also
be psychologically cramped. Such a person's relation to the world around
will also be beset with tension. Unhappiness, physiological problems and
failures may result. Tensions
are always part of life. But today it seems to be more difficult to relax
than ever before. Although tension is necessary, even beneficial, in many
situations of life, indiscriminate and chronic tension is not.
The more
chronically tense a person is, the stronger the desire to relax, and the
more difficult it is to find this desired relaxation.
Everyone
reacts differently to states of tension. But every sickness also leads
to an increase in tension that can have physical, psychological, and social
effects. We all know people whose constant state of nervousness irritates
us. Such people are in a permanent state of excessive tension.
People wear
a mask, i.e., they are in a permanent state of tension. These people have
chronic muscle spasms. Wilhelm Reich called this the muscular armor. This
armor is at the root of much malfunctioning on all levels: of our bodies
and in our personal and social relationships. Autogenic Training can be
a significant help in easing, even dissolving, the armoring of a person,
especially when supported by an orgone
(chi) generator.
You should
practice the relaxation method that is inherent in Autogenic Training
in your own self interest. It leads to states of relaxation that are much
deeper that you can ever reach with methods of progressive relaxation,
even hypnosis that is induced by others.
By turning
your attention to your own body you will not only learn that you have
a body, but also that you are body. According to Dr. Schultz, you must
slip passively into the physical experience of your body. You must transport
yourself into the organ that you wish to influence. This has nothing to
do with willpower, because successful autosuggestion takes place without
the exertion of the will and its consequent interference.
Violation
of this principle may produce paradoxical effects. Consider the following:
Anytime you absolutely want to fall asleep or try to force this, you will
find falling asleep is more difficult, even impossible.
Some persons
find it difficult to distinguish between concentration, i.e., the focus
on specific ideas, images, etc., and the personal will that is always
related to active tension. The practitioner who is 'willing' certain things
is less effective than the practitioner who 'is setting a focus' on the
same things.
Your complete
abandonment to the content of the formulas that you use in your practice
is in a way a form of abandonment of your will, even of forgetting yourself.
It guarantees the success of your practice. Anyone who can learn how to
relax during Autogenic Training will become relaxed in general.
Part II, Six Steps of Practice
Copyright
1991 by Karl Hans Welz.
All rights reserved. No part of this course may be reproduced
in any forms or by any means, electronic or mechanical, including photocopying,
recording, or by any information storage and retrieval system, without
prior permission in writing from the author. Address queries to HSCTI
-- e-mail: algol@magitech.com
Published
by HSCTI
P.O. Box 1298
Woodstock, GA 30188 |
