Autogenic Training

Autogenic Training
 

• A systematic course using repeated concentration of bodily sensations to achieve self-regulation and alleviate stress-induced problems.
• 20 recordings (.zip file)
• Voice only.

Introduction and Breathing Warm-up

Phase 1 (Heaviness) – Sequence 1: Right arm (repeat 3 days)     

Phase 1 (Heaviness) – Sequence 2: Left arm (repeat 3 days)     

Phase 1 (Heaviness) – Sequence 3: Both arms (repeat 3 days)

Phase 1 (Heaviness) – Sequence 4: Right leg (repeat 3 days)     

Phase 1 (Heaviness) – Sequence 5: Left leg (repeat 3 days)     

Phase 1 (Heaviness) – Sequence 6: Both legs (repeat 3 days)     

Phase 1 (Heaviness) – Sequence 7 Arms and legs-Heaviness Formula (repeat 3 days)     

Phase 2 (Warmth) – Sequence 1: Right arm (repeat 3 days)     

Phase 2 (Warmth) – Sequence 2: Left arm (repeat 3 days)     

Phase 2 (Warmth) – Sequence 3: Both arms (repeat 3 days)

Phase 2 (Warmth) – Sequence 4: Right leg (repeat 3 days)     

Phase 2 (Warmth) – Sequence 5: Left leg (repeat 3 days)     

Phase 2 (Warmth) – Sequence 6: Both legs (repeat 3 days)     

Phase 2 (Warmth) – Sequence 7 Arms and legs – Heaviness/Warmth Formula (repeat 1 week)     

Phase 3: A Calm Heart (repeat 2 weeks)     

Phase 4: Breathing (repeat 2 weeks)     

Phase 5: Stomach (repeat 2 weeks)     Phase 6: Cool Forehead (repeat 2 weeks)     

Condensed Formula

Instructions:

Relax in a comfortable place, and set a comfortable volume. Headphones are recommended. Focus on the recording to the best of your ability while maintaining a passive attitude toward the wandering mind. 

Most people should listen once each day. Those suffering from stress and anxiety should relax 20 minutes twice daily.

Recordings are not a form of health care, psychotherapy, or counseling. Hypnosis is not a substitute for medical treatments or medications. Results may vary from person to person.