Example of An Autogenic Training Session
- Sit in the meditative posture and scan the body
- "my right arm is heavy"
- "my arms and legs are heavy and warm" (repeat 3 or more times)
- "my heartbeat is calm and regular" (repeat 3 times)
- "my solar plexus is warm" (repeat 3 times)
- "my forehead is cool"
- "my neck and shoulders are heavy" (repeat 3 times)
- "I am at peace" (repeat 3 times)
- Finish part one by Cancelling
- Start part two by repeating from step 2 to Cancelling
- Start part three by repeating from step 2 to Cancelling
When you end your practice it is a good idea to Cancel to avoid your thoughts from inadvertently materializing. To Cancel say "arms firm" and move your arms vigorously, say "breathe deeply" and breathe deeply, and say "open eyes" and at open your eyes.
Many practitioners will choose not to cancel between the three iterations, in order to maintain deeper relaxation.
Quite often, one will ease themselves into the "trance" by counting to ten, and exit by counting backwards from ten. This is another practice taken from progressive relaxation.
An entire autogenic protocol is available here.
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