Relax - Autogenic Training

Autogenic training is a powerful method for relaxation and is easy to learn. When you do it before giving a presentation it helps you relaxing a lot. It is based on the body-mind connection. Thoughts have an impact on our body. When you are stressed your body gets tense in certain areas. Many people feel stress and tension in their back. Autogenic training uses thoughts to bring our attention back into the body.

Here is how you do it. You can learn it in 4 days or less.

Day 1: "Very calm"

Sit on a chair with your spine straight and your feet resting flat on the floor. Your arms can be placed comfortably beside you on armrests if possible. Close your eyes focus your attention on your breath. Count in your mind "one, two, three". When you inhale think "very" and when you exhale think "calm". It's a bit like using a mantra. Do this for about 5 minutes. Then count backwards in your mind "three, two, one", slowly become present in your body and open your eyes.

Try this a couple of times during the day or if you can only do this once a day then try it for a few days until you are used to it.

Day 2: "Very heavy"

Sit on a chair with your spine straight and your feet resting flat on the floor. Your arms can be placed comfortably beside you on armrests if possible. Close your eyes focus your attention on your breath. Count in your mind "one, two, three". When you inhale think "very" and when you exhale think "calm". Do this about 4 times. Then replace "calm" with "heavy" and focus your attention on your arms. You soon feel them getting heavier. Do this for about 5 minutes. Then count backwards in your mind "three, two, one", slowly become present in your body and open your eyes.

Day 3: "Very warm"

Sit on a chair with your spine straight and your feet resting flat on the floor. Your arms can be placed comfortably beside you on armrests if possible. Close your eyes focus your attention on your breath. Count in your mind "one, two, three". When you inhale think "very" and when you exhale think "calm". Do this about 4 times. Then replace "calm" with "heavy" and focus your attention on your arms. You soon feel them getting heavier. Do this for about 4 times. Then replace "heavy" with "warm". Keep your attention in the body on your arms. Your arms and hands will get warmer now or soon. Do this for about 5 minutes. Then count backwards in your mind "three, two, one", slowly become present in your body and open your eyes.

Day 4: "Very deep"

This is like day 3 but you add "very deep" at the end. This is it.

Here is the full cycle:

1. Count one-two-three

2. Inhale thinking "very" and exhale thinking "calm" (4x)

3. Inhale thinking "very" and exhale thinking "heavy" (4x)

4. Inhale thinking "very" and exhale thinking "warm" (4x)

5. Inhale thinking "very" and exhale thinking "deep" (4x)

6. Count three-two-one

This will take about 5 minutes but you can do it longer or shorter. 

There are different variations and you can adapt this to your needs. E.g. you can put your attention into the legs, shoulders or solar plexus and try other positions.

If you like to learn more checkout this article or visit the British Autogenic Society.

Go and try it and see if you feel more relaxed.