| The Breathing Warm-upUse this Warm-up before every autogenics practice session, even after you have become proficient at the more advanced exercises.
Begin a process of deep breathing, exhaling to a mental count that is twice as long as you inhale. With each breath cycle, increase the duration. For instance, inhale counting, “One,” exhale counting, “One, Two.” Inhale counting, “One, Two;” exhale counting, “One, Two, Three, Four.” Go up the scale to six counts in, twelve counts out. Then reverse: six counts in, twelve counts out; five counts in, ten counts out; and so on, down to one count in, two counts out. |
Phase 1: HeavinessAfter the Breathing Warm-up, begin this Phase 1 practice with your right arm. (But if you are left-handed, begin, in this as in all other exercises, on your left side.) Breathe deeply, one count in, one count out, and silently repeat the following formula—the first half of each phrase (the part before the “/”) as you inhale, the second half (the part after the “/”) as you exhale:
Practice this routine two or three times a day, for three days. After that, continue with the same basic routine structure but with the following substitutions: • My left arm is getting / limp and heavy, etc. — 3 days • Both my arms are getting / limp and heavy, etc. — 3 days • My right leg is getting / limp and heavy, etc. — 3 days • My left leg is getting / limp and heavy, etc. — 3 days • Both my legs are getting / limp and heavy, etc. — 3 days • My arms and legs are getting / limp and heavy, etc. — 3 days
The Phase 1 routine takes 21 days of practice. Heaviness Formula:
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Phase 2: WarmthBegin with the Warm-up breathing exercise. Do the final Heaviness Formula with all the repetitions. (Heaviness—and the muscular relaxation it represents—is critical to the rest of the training. So you need to master it well right from the start.) At the end of the Heaviness Formula add this exercise for warmth:
Practice this routine (the Heaviness Formula combined with the warmth exercises) two or three times a day, for three days. After that, continue with the same routine structure but with the following substitutions (remembering to do the Warm-up breathing exercise and the Heaviness Formula at the beginning of each practice session): • My left arm is getting / limp and warm, etc. — 3 days • Both my arms are getting / limp and warm, etc. — 3 days • My right leg is getting / limp and warm, etc. — 3 days • My left leg is getting / limp and warm, etc. — 3 days • Both my legs are getting / limp and warm, etc. — 3 days • My arms and legs are getting / limp and warm, etc. — 3 days
The Phase 2 routine takes 21 days of practice.
At the end of the 21 days, you may use a final Heavy/Warm Formula to sum up the first two exercises:
Practice this Heavy/Warm Formula (beginning with the Warm-up breathing exercise) two or three times a day for one week. |
Phase 3: A Calm HeartDo the Warm-up. Then begin the following routine which incorporates your previous work (theHeavy/Warm Formula) and adds the calm heart exercise:
* This phrase helps to achieve a calm heart response, but it will be dropped after this exercise.
Practice this routine two or three times a day for two weeks. |
Phase 4: BreathingDo the Warm-up. Then begin the following routine which incorporates all your previous work and adds command of your breathing as well:
Practice this routine two or three times a day for two weeks. By this time you will probably have begun to notice some pleasant and surprising effects from your practice. But continue on to further refine your sense of bodily command. |
Phase 5: StomachDo the Warm-up. Then begin the following routine which helps you add a radiant feeling of central warmth and peace to your body:
Practice this routine two or three times a day for two weeks. |
Phase 6: Cool ForeheadDo the Warm-up. Then begin the following routine which helps you add a calm, stabilizing sensation of coolness to your forehead:
Practice this routine two or three times a day for two weeks. |
Condensed Autogenics FormulaBy this time you should have mastered all the six phases of the basic training. Your final condensed autogenics formula will now be as follows:
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(Zdroj: http://www.guidetopsychology.com/autogen.htm)