How to Practice Autogenic Training
This form of meditation trains the body-mind to become quiet and relaxed by utilizing self-suggestions. These self-suggestions attempt to change the thoughts present in the mind by suggesting to the body-mind that certain events are occurring. These events can include a slower heartbeat, increased blood flow and less muscle tension. Advocates of AT suggest that we can utilize positive thoughts to enhance the efficiency of the systems of the body.
1
Find a comfortable position either sitting up or lying down. If lying down, make sure you do not fall asleep. The goal is to teach yourself a skill to help manage stress during everyday activities--and falling asleep while relaxing is not something you can do during everyday activities. Make sure you find a spot that is quiet where you will not be disturbed for at least fifteen to twenty minutes.
2
Begin to focus on your breath and allow your body to relax. Slowly and silently count down from four to one. When you reach the number one you will be completely relaxed.
3
Concentrate on your arms. Slowly and silently say to yourself six times "my arms are heavy." Turn your attention away from your arms, and silently say to yourself just once, "I am very quiet, and I enjoy feeling relaxed for a while."
4
Concentrate on your legs. Slowly and silently say to yourself six times "my legs are very heavy." Turn your attention away from your legs, and silently say to yourself just once, "I am very quiet, and I enjoy feeling relaxed for a while."
5
Concentrate on the beating of your heart. Slowly and silently say to yourself six times, "my heartbeat is calm and strong." Turn your attention away from your heartbeat, and silently say to yourself just once, "I am very quiet and I enjoy feeling relaxed for a while."
6
Concentrate on the rhythm of your breathing. Slowly and silently say to yourself six times, "my breathing is slow and deep." Turn your attention away from your breath and silently say to yourself just once, "I am very quiet and I enjoy feeling relaxed for a while."
7
Bring your attention back to your breath. Slowly and silently count down from four to one. By the time you reach the number one, you will be alert and awake, yet relaxed.
8
When you are ready slowly bring yourself out of the meditation. Take time to deepen your breathing and to gently stretch your body. Try for at least fifteen minutes of meditation each day.
http://www.ehow.com/how_2165215_practice-autogenic-training.html
This form of meditation trains the body-mind to become quiet and relaxed by utilizing self-suggestions. These self-suggestions attempt to change the thoughts present in the mind by suggesting to the body-mind that certain events are occurring. These events can include a slower heartbeat, increased blood flow and less muscle tension. Advocates of AT suggest that we can utilize positive thoughts to enhance the efficiency of the systems of the body.
1
Find a comfortable position either sitting up or lying down. If lying down, make sure you do not fall asleep. The goal is to teach yourself a skill to help manage stress during everyday activities--and falling asleep while relaxing is not something you can do during everyday activities. Make sure you find a spot that is quiet where you will not be disturbed for at least fifteen to twenty minutes.
2
Begin to focus on your breath and allow your body to relax. Slowly and silently count down from four to one. When you reach the number one you will be completely relaxed.
3
Concentrate on your arms. Slowly and silently say to yourself six times "my arms are heavy." Turn your attention away from your arms, and silently say to yourself just once, "I am very quiet, and I enjoy feeling relaxed for a while."
4
Concentrate on your legs. Slowly and silently say to yourself six times "my legs are very heavy." Turn your attention away from your legs, and silently say to yourself just once, "I am very quiet, and I enjoy feeling relaxed for a while."
5
Concentrate on the beating of your heart. Slowly and silently say to yourself six times, "my heartbeat is calm and strong." Turn your attention away from your heartbeat, and silently say to yourself just once, "I am very quiet and I enjoy feeling relaxed for a while."
6
Concentrate on the rhythm of your breathing. Slowly and silently say to yourself six times, "my breathing is slow and deep." Turn your attention away from your breath and silently say to yourself just once, "I am very quiet and I enjoy feeling relaxed for a while."
7
Bring your attention back to your breath. Slowly and silently count down from four to one. By the time you reach the number one, you will be alert and awake, yet relaxed.
8
When you are ready slowly bring yourself out of the meditation. Take time to deepen your breathing and to gently stretch your body. Try for at least fifteen minutes of meditation each day.
http://www.ehow.com/how_2165215_practice-autogenic-training.html
