I am completely calm, makes it easier to adjust to the autogenic training.
You remain in this state for some time. Now you start with the heaviness formula My right arm is very heavy. You repeat the formula several times until the feeling of heaviness is automatically created in your right arm. Now incorporate the general resting formula I am completely calm.
If you like, stay with the heaviness formula again or go to the warming formula My right arm is comfortably warm. Think also this formula again several times and close, if you have reached the feeling of a pleasant condition, again with the rest formula I am completely calm. Otherwise repeat the warming formula again.
Now go over to the breathing exercise and tell yourself the corresponding formula Breathing is quite calm – it breathes me. Feel how the breathing decelerates. Again, incorporate the general rest formula I am very calm every now and then and then and then think of the breathing formula again.
At the end of the whole exercise, take hold of the feeling of heaviness through the formula Arms tight, eyes open, breathe deeply and the corresponding movements back. An exercise usually lasts several minutes. However, the duration is not decisive, but the intensity with which you perform the exercise. However, this in turn is strongly related to the regularity of the exercise. Experienced users only need a few moments to relax.
For a better overview the formulas in a schematic representation.
- I am completely calm.
- My right arm is very heavy.
- My right arm is comfortably warm.
- The breathing is quite calm – it regulates me.
- Withdrawal: Arms tight, eyes open, breathe deeply.
If, in the course of time, generalising formulations such as My arms are comfortably warm, you accept it. The more individual your exercise is, the better it works. It is by no means a matter of schematically praying down certain formulas.