I bring to your attention the result of many years of experience in counseling people trying to do autogenic training. These are the answers to popular AT questions that I am often asked. If you have any additional questions, ask, I will try to answer and even post if the question turns out to be important and interesting.

Interested in autogenic training. What can you read?

The Internet is full of information on autogenous training and there should be no problems finding it. Due to the fact that autogenic training is very simple to perform, it is very difficult to distort it or present it in the wrong way. There are also recommended literature on our site.

Is it true that self-study of autogenous training will be useless?

Despite the fact that the literature describes possible group exercises, in fact, autogenic training does not require classes in any schools, and it can well be mastered on its own with patience and perseverance. In addition, a great deal of literature has been written on autogenous training. One book is not clear, read another.

Studying the options for autogenous training, I got confused, which technique to choose?

Although there are many methods that are not too different from each other, it is best for beginners to stick to the classic exercises. Personally, I used a slightly modernized one described by Kondrashov.

How do you feel about different audio courses and recordings on autogenous training?

My opinion: it is better to master AT on your own, pronouncing the formulas to yourself. Audio recordings can be helpful at first in understanding the process. But the skill must be acquired for all occasions. Not always, if you need to relax, you will have a player with a recording with you. From personal experience: Once an attack of VSD overtook me at a concert in the Philharmonic. I had to apply the skill to classical music - by the way, very successfully.

What is passivity when engaging in autogenic training? Why is it important?

This means that in the formulas of self-hypnosis, you should not order something to yourself. You should say the formulas to yourself as if you are observing what has already happened (even if in fact it has not happened yet), as if you are looking at yourself from the outside and just stating a fact. This is called "passivity." Authoritarian orders will not help oneself, but will only bring disappointment from technology.

I have a feeling that I will never learn anything like that. How to be? When should the effect take place?

AT requires only one thing - PATIENCE. Someone masters AT in a week, and someone in a year. It all depends on the individual characteristics of the body and psyche. For example, I was able to feel a little the effect of AT after about six months, when I was able to cause heaviness in my hands and not fall asleep. Then he struggled for a long time over the feeling of warmth in his hands ...

Currently, all the formulas work in 2-3 minutes, and I don't even need to pronounce these formulas - it is enough to mentally relax or tune myself to AT.

Autogenic training is dangerous. The consequences of incorrect programming can be depressing. Is it true?

There is no evidence that autogenous training has ever been dangerous. The autogenous state is similar to the state during falling asleep, therefore, in this way, sleep should be dangerous. Which is not true.

In addition, autogenous training is not "programming", and even the term "self-hypnosis" can be applied to autogenic training with some reservations. In order to avoid lengthy explanations and misunderstandings, I recommend that you understand the subject in more detail by reading the relevant literature.

However, autogenous training is not recommended for schizophrenia, epilepsy, and severe mental disorders... As an example: I met with psychiatrists a description of the consequences of trance in patients with schizophrenia - they have uncontrolled catalepsy, and they can stand in one position all day if they are not helped.

This is a normal safety net for authors - no one wants to accidentally harm, even with a chance of one in a million. If everything is in order with your heart (that is, there are no pronounced pathologies), and you are not an epileptic or chronic hypertensive, then you can safely try these formulas without consulting specialists. Of course, nothing bad will happen if you do turn to professionals (another question is where to find them?).

Most of my activities end with a sweet dream. It is not normal?

You can assume that the body during AT gets to the relaxation that it needs, and so that you do not frighten off this relaxation with your thoughts, it "turns you off". As a rule, such a dream is not long-term. When you wake up, do the exit exercise and related guidelines. Do not scold yourself for falling asleep, but rather enjoy a great rest.

I can't get out of the AT state: heaviness and drowsiness remain. What am I doing wrong?

At first, I also tensed about this, and when I stopped paying attention to it, getting out of AT became easier.

In general, as far as I know, you can leave AT several times. If it didn't work out, try the exit again. Or just rinse your face cold water... As in the morning after a night's sleep. Wave your hands, do mini-exercises.

During an autogenous trance, it seems that it starts to pull me, coordination is lost. What happened with me?

This is normal for newcomers to AT. In the literature, these symptoms are called "autogenous discharges." Your body, which has not received proper relaxation for a very long time, kind of takes the tension out of you in the form of symptoms.

I will quote the lines from Hanes Linderman's "Pathway to the restoration of working capacity and health," which at one time reassured me when I also encountered unpleasant sensations during AT:

“Possible concomitant phenomena that have not yet been named include: discomfort in the genital area; numbness or tension in the fingers, electrical shocks, feeling of separation from the body of the limbs, the desire to immediately start moving, a feeling of stiffness; imbalance in the form of dizziness, movement of objects in the eyes, when "everything is floating", as well as vomiting.
The appearance of autogenous discharges should not be understood as symptoms of a disease. On the contrary, according to V. Lute (Canadian medical researcher), they have a health-improving and calming value, since they indicate a decrease in the activity of the central nervous system and show that relaxation mechanisms are starting to work and that, therefore, the exercise is achieving its goal. "The processes of discharges in the central nervous system ... significantly contribute to its normalization and rest," he writes, "and show that the brain has assumed the function of controlling the healing procedure."

During autogenic training, having reached a feeling of heaviness in the body, I suddenly felt that I was forgetting to breathe, there was a feeling of lack of air. Before training, there was no such feeling. What could it be?

The reasons can be different:

1. You focused too much on the exercise, that is, you forgot about the so-called. passive relaxation, when you relax as if you were watching your body from the side. Too much effort for attention should be avoided. It is best to approach the exercise with a setting like “ I will relax or not relax, it will or will not work - it does not matter, everything is fine anyway».

2. Autogenic discharge. What beginners are faced with are unexpected muscle and nerve reactions from a body unaccustomed to relaxation. With practice, this will pass. If you experience discomfort, complete the procedure.

3. You are in a hurry. Spend a lot of time on each exercise. Spend at least a month on causing heaviness in your hands. Heaviness and warmth in the limbs are basic conditions, without their careful study, subsequent exercises do not make sense.

4. Perhaps this is the habit of listening to your body in search of problems (hypochondria). Try not to pay attention to it - let everything that happens to the body be not important to you. The body itself knows how to behave - you give it a guarantee that consciousness will not interfere.

Did I understand correctly that you shouldn't dwell on thoughts for a long time during AT?

Thoughts in any practice of relaxation are only harmful. The first step is to always clear your head of thoughts. This is the most difficult, but also the most important. I guarantee that you will never completely get rid of thoughts (unless you are a yogi high level or a Buddha who has attained enlightenment), so just try not to follow the thoughts, but also do not drive them with an effort of will - this will distract you from AT. If you are thinking about something, calmly, without emotion, return to the exercise. You can imagine putting your thoughts into a box to “think them over” later.

What if you do not distract yourself from external stimuli (noise outside the window, conversations of household members, crying of a child, etc.)?

In fact, this is also not a problem and not a reason to abandon AT. There can be several tips under such circumstances. First, look for another location for a 5-10 minute AT session. Some of the authors of the manuals suggested that you retire even in the toilet - there you will definitely not be disturbed. Second, with some mental skill, you can use any noise to deepen your trance: tell yourself "this noise makes me even more relaxed." Third, try to eliminate the noise by saying honestly that you need five minutes of silence.

What if I can't get out of the autogenous state on my own?

This does not happen. No matter what deep trance you are during AT, your brain always monitors the external environment, and with any unexpected stimulus for you, you can easily "wake up" and react to it. Also, at any moment you can leave the AT state by simply opening your eyes - no special formulas are needed for this. The exit formula is used exclusively for a smooth transition to the waking state.

Can AT help treat other diseases?

I think yes. But, of course, in combination with adequate medical treatment. From different authors different forecasts with regard to the use of AT. Most are cautious, but agree that AT facilitates the course of chronic diseases, and also accelerates the healing of organic damage. Others believe that AT can almost completely cure chronic diseases. Both have links to practical cases.

On the other hand, Kay Kermani, renowned specialist on AT, in his book gives a large list of diseases, the treatment of which can be combined with AT (including infertility, depression, herpes, etc.). Kermani himself declares promising research on the use of AT in the fight against AIDS.

Also, a technique similar to AT (the highest stage with visualizations) was used by psychotherapists Simontons in the 70s when working with cancer patients. Those interested are referred to their book Cancer Psychotherapy, which describes unique cases of complete cancer treatment using relaxation and visualization techniques.

I can also inform you that since childhood, like hundreds of other VSD-schnicks, I was diagnosed with mitral valve prolapse. Years later, of which more than five years were devoted to the development of AT, I got on the diagnosis of the heart (a very detailed ultrasound) and the doctor categorically stated that there was not a trace of prolapse on the heart, despite the fact that I asked to double-check. Of course, I'm not sure of anything (the disappearance of the pathology can be explained by other reasons), but it's nice to think that this is AT. In addition, not so long ago I managed to get hold of chronic bronchitis after an epidemic of "swine" flu, as a result of which I was admitted to the hospital for examination with suspicious wheezing in my lungs. Out of boredom, I spent many hours doing AT to relaxing music. Four days later, the doctor said that the wheezing had completely disappeared, and if she had not heard them herself before and after my hospitalization, she would have decided that they had "grabbed me" by mistake. Again, I cannot but attribute this quick release to the miracles of AT - after all, before that, I coughed and drank antibiotics for almost six months.

What is the lower and higher stages of autogenous training?

The inventor of AT called the lowest stage actually all exercises to relax the body, including the evocation of sensations of heaviness, lightness, warmth and coolness. However, there are exercises in his method that use active visualization. This is the highest level of autogenous training. You can start to it only after the lowest level has been mastered, that is, a person knows how to enter and control his autogenous state.

First, it is proposed to represent different colors, then simple geometric shapes, objects. In the end, it comes down to visualizing people, situations and scenes, as well as abstract concepts. According to the researchers, all this has a good psychotherapeutic result, since in essence the method is similar to self-hypnosis and some forms of meditation (see for example “). Personally, I do not know people who have risen high in the skill of the highest level, because in my opinion, visualization of complex images in a trance is already a serious meditative experience that not every yogi, let alone ordinary mortals, reaches.

However, an interesting effect can be achieved if, upon entering an autogenous trance, "let go of thoughts" and then, probably (if you do not fall asleep), the brain itself will begin to produce curious images, which hypnologists call positive hallucinations (they are not dangerous and are, in principle, a stage of sleep ). Such hallucinations are interesting to analyze and disassemble (without fanaticism, of course).

For those interested in the subject under discussion, I recommend the book by K. Thomas "The Highest Stage of Autogenic Training", in which all the exercises are described in detail.

Try it yourself, draw your own conclusions. The list of questions and answers will continue to grow. Write your questions here, on the forum or by email.

The article can be discussed on the forum:

Sincerely, Dmitri.

Autogenic training - exercises that are used to restore the working capacity of a tired body, to normalize the emotional background, combat stress, eliminate depressive conditions and insomnia.

Autogenic training is carried out in the presence of certain conditions: low light, the absence of extraneous sounds, in the morning or evening time... Exercise is believed to be most effective immediately after sleep and before sleep, but it can also be done during the day.

Workout poses

During the training, exercises are performed based on the use of the following postures:

• lying position;
• reclining posture;
• sitting posture.

1. Lying pose. It is necessary to find a low pillow, placing it under your head, lie on your back, close your eyes. In this case, the arms should be kept slightly bent in elbow joints, placing them along the body so that the palms are pressed to the floor.
2. Reclining pose. This pose is suitable for daytime activities. Having taken a comfortable reclining position in the chair, the muscles are relaxed, the arms are bent at the elbow joints. Place them on the armrests, or on your thighs. Legs are freely placed on the floor, the socks are turned outward. When reached correct position, you need to loosen the belt, unbutton the jacket and shirt collar, after which you can close your eyes.
3. Sitting pose. You need to sit on a chair without touching its back, put the soles on the floor, while spreading your legs (a right angle should form between the lower leg and the thigh). It is necessary to bend over to the hips, placing the forearms on them so that the hands are between the thighs in a hanging position at some distance from each other. Tension in the trunk and muscles should be completely absent. It is important that there is no overweight forward, and the head freely touches the chest. Having taken the required position, you can close your eyes.

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Autogenic immersion, mastering the first exercises

Self-training is based on calm breathing. It will be helpful to convince yourself of absolute calmness. The main thing is to try to relax at the same time. There are six basic exercises, and you can learn how to do each of them correctly in about two weeks.

First exercise. There should be no feeling of heaviness in the arms and legs. Thus, relaxation is perceived subjectively when the muscles of the limbs are as relaxed as possible. To achieve this goal, self-hypnosis should be applied.

First, you need to ensure relaxation of the hand that is most often used when performing various actions.

It is necessary to clearly imagine how hands relax one after the other, then legs. You should exclude emotional coloring and concentrate on completing the task.

The exercise is practiced for two weeks, at least twice a day, until relaxation occurs reflexively.

Second exercise. The essence of this exercise is to feel the warmth in your legs and arms. It is started only after mastering the previous exercise.

You need to imagine how heat dissipates along one hand, then on the other, both hands are warm, the heat spreads to the legs.

It is worth remembering that during the second exercise, no heaviness in the limbs should be observed.

When the first exercises are brought to automatism, it will be possible to achieve a state of autogenous immersion, when there is complete rest, both mental and physical.

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Exiting the autogenous immersion state

To get out of a relaxed state, you need to use special formulas, the content of which is the opposite of the formulas according to which the immersion in such a state was made.

You need to imagine the tension in your hands and give yourself the command to stretch them, then bend, breathe deeply, open your eyes.

First, the muscles tense, breathing intensifies, and only then the eyes open. When the exit procedure is implemented decisively and efficiently, the desired effect can be quickly noticed.

Third exercise. The exercise provides for the restoration of the respiratory rhythm and the possibility of its regulation. Many people notice changes the very first time.

You should tell yourself that your breathing is completely calm. A strong-willed effort is not required in this case.

It is helpful to imagine backstroke swimming with the entire body submerged in the water except the eyes, nose, and mouth, or walking in a pine forest.

Reflexive breathing should be calm and light. As usual, self-hypnosis should be performed several times.

The way out of a relaxed state is carried out according to the following formula: hands are in a tense state, breathing is deep, eyes open, then hands relax.

Fourth exercise. At this stage, the normalization of the heart is performed. You should give yourself the installation that the heart beats strongly and evenly. This option is suitable for people who often have low blood pressure, and for young women.

For other people, there is another option: the heart beats calmly and evenly. Again, self-hypnosis of calmness is carried out several times.

During the exercise, various phrases can be used, for example, that the heart works like an automaton or a motor and performs its function measuredly, pulsates evenly and rhythmically, while overall well-being is excellent.

To get out of a state of calmness, again, you need to use the reverse formula. When it is possible to mentally influence the heart rate, then this exercise can be considered completed.

Autogenic training is a very effective tool for improving character and programming. Find out how to use it!

Human subconsciousness has great potential. It is known that people use only 3 percent of the mental potential of the brain, and the remaining percent is hidden in the bottomless "ocean" of the subconscious!

How to learn to use more? Use the forces of the subconscious to improve your character, qualities, development of superpowers, and thereby life itself?

This article discusses such an interesting concept as autogenous training (auto-training), the impact on the subconscious with the help of self-belief. This is of great importance both for the development of various qualities of one's personality, and for enhancing the psychic abilities of a person!

What is autogenic training (auto-training)?

Self-training (AT) is a combined system borrowed from various ancient teachings. AT methods are based on the techniques of self-hypnosis, Raja Yoga², techniques of relaxation of the body and absorption of altered states of consciousness.

The founder of autogenous training (AT) is the German psychiatrist Johann Heinrich Schulz.

How is auto-training taught?

In order for auto-training to effectively influence the subconsciousness and qualities of a person, it is necessary to develop in oneself:

• the ability to enter an altered state of consciousness or trance, to stay in it for the time necessary for work;
• the ability to self-hypnosis. Learn to feel new qualities or properties right now, create a full immersion effect. As a result of this, the skill of managing all processes of the body and the surrounding reality is acquired.

Science has proven that the human subconscious does not distinguish between real events and imaginary ones. In this way, you can learn to influence reality with your imagination!

The magical abilities of a person!

Words and imaginary images affect various mental functions that do not lend themselves to the conscious control of a person: with the help of auto-training and imagination, you can influence work internal organs and the course of neural processes in the human brain. The first can change the work of the body, the second - the processes in the surrounding space.

An example for understanding

Imagine cutting off a large, juicy slice of a sour green apple. On the cut, you can see the protruding droplets of sour apple juice. Put a slice of apple in your mouth and chew it.

Did you feel it? You salivate involuntarily. The subconscious mind did not distinguish between the real apple and the imaginary. With the help of suggested images, a salivation reaction was evoked, usually beyond the control of the human mind.

In what state does autogenic training work at its maximum?

In this state:

• The outside world is “forgotten”;
• increases;
• the criticality of consciousness decreases.

In this state, all self-hypnosis easily penetrates into the subconscious. Autogenic training plants seeds in the field of the subconscious mind, which germinate and sprout.

Many esoteric practices for developing superpowers and controlling reality are based on this. For this practice to be effective, long and regular practice is required.

Notes and feature articles for a deeper understanding of the material

¹ The subconscious is a term used to refer to mental processes that occur without displaying them in consciousness and in addition to conscious control (Wikipedia).

² Raja Yoga ("royal yoga"), also known as classical yoga- one of the six orthodox schools in the philosophy of Hinduism, which is based on the Yoga Sutras of Patanjali (

1. Inducing a feeling of heaviness in the arms and legs. It is accompanied by relaxation of the striated muscles. The formulas are used - the right hand is completely heavy, then, left hand- completely heavy, both hands are completely heavy. The same for the legs. Final Formula: Hands and feet are completely heavy.
2. Evoking a sensation of warmth in the arms and legs in order to master the regulation of the vascular tone of the extremities, "the right (left) hand is completely warm" "the hands are completely warm" as well for the legs, then "the arms and legs are completely heavy and warm." Each control includes the accented part and the previous one (more and longer on what is being done now, with nothing earlier)
3. Regulation of heart contractions. "The heart beats hard and evenly"
4. Normalization and regulation of the respiratory rhythm. "I breathe quite easily and calmly."
5. Inducing a sensation of warmth in the abdominal region. "My solar plexus emits heat
6. Evoking sensations of warmth and coolness in the forehead, alternately. It is used to regulate the vascular tone of the head. "My forehead is warm and my forehead is pleasantly cool."

Training on ovl. Stage 1 is carried out in one of 3 positions:

• Lying on your back (at home or in a hospital, more often use) hands along the body, eyes closed.
• Sitting or coachman on the tracks. The legs are freely spaced, the middle back rests against the back of the chair, hands on the hips, hands below the level of the thighs. The position of the spine is important. That would not fall. A deep breath with lifting the shoulders and exhalation lowers the head and relaxes the muscles of the face and neck.
• Reclining in a comfortable chair with a high headrest. Comfortable armchair. Workplace a psychologist, an office with good sound insulation, pleasantly painted walls, good video, audio equipment.

Trainings are divided into group (10-12 people) and individual.

2nd stage. (highest)

Begins to be performed only after mastering the exercise. 1 step.

Should be at least 30-40 minutes in a state of autogenous immersion. This state is between sleep and wakefulness, does not hear or perceive the environment. At the same time, suggestibility increases.

Performed against the background of autogenous immersion:

1. Fixation of color representations arising spontaneously in this state.
2. Calling def. Color representations. Vision of a given color. On this exercise. Psychotherapist isp. This training includes diagnostic and correlating points in its implementation.
3. Visualization of specific items
4. Focusing on visual representation of abstract concepts (truth, honesty, etc.) while doing this exercise. There is an increasing flow of views, which are usually strictly individualized. (For some, freedom is a cloud, for others a motorcycle) analytic-psychotherapeutic individual technique.
5. It involves the concentration of passive attention on voluntarily evoked situations that are emotionally significant for the client. During the execution of this exercise. The trainee often sees himself as if inside this situation. This suggests that this situation is usually deeply experienced by the client. Sometimes a person sees a situation as if from the outside, it is more favorable for a person, while the traumatic beginning in such situations is less. A) diagnostic, to understand how he sees the situation b) therapeutic, to transfer from a deep experience to a more superficial
6. Evoking images of other people. Images of neutral persons are called first, and then images of pleasant and unpleasant people. Unpleasant images can be called caricatured, but then they become calmer, more impartial, they lose the features of emotional exaggeration. This means that there is an autogenous neutralization of the image. This improves the client's condition.
7. The trainee asks himself "what do I want" "who am I" "what is my problem" and so on. In response, he subconsciously responds with a stream of images, helping to see himself as if from the outside, in various situations, including in disturbing conflict situations. This is an autogenous neutralization.

Indications for isp autogenous training.

1. Psychological preparation:
   1. development of skills for exercise. Your emotional state in difficult, extreme, conditions of activity
   2. Development of skills for quick recovery of strength and performance
   3. Normalization of night sleep
      • Maintaining health
      • Improving work efficiency
2. Psychocorrection
3. Psychotherapy. Autogenic training isp. in a complex with getterosegustia. Nerves and neurotic moods, psychosomatic conditions (ulcer, bronchial asthma, abs, hypertension). Somatic diseases (heart and stroke) are accompanied by significant shifts in the psyche. Condition of patients. Along with rehabilitation measures, Spanish is required. Various methods including autogenous training.

Contraindications:

1. Mental disorders in the acute stage, as a rule, accompanied by delirium and the inability to come into contact with the patient
2. Epilepsy
3. Alcohol, drugs, energy

Complications are possible:

• Epilepsy may begin, it is necessary to explain what did not lead to this. The method is approved by the Ministry of Health. In a state of disinhibition, epilepsy can occur.
• It may be that the person did not get enough sleep and someone cannot get out of this state. It is necessary to calm everyone around. The controlled state turned into an uncontrolled one, the rapport was violated. If you do nothing, then the person will sleep peacefully and wake up. You can withdraw. Strengthening the voice, switching to a louder voice and the obligatory giving of commands, the implementation of which we can control, for example, increase breathing. You can walk everyone through the exit procedure.
• The exit command should be loud and associated with breathing. "now I will count from 1 to 3, as soon as I count to 3, you will feel lightness, freedom in every cell of your body. Alone, heaviness, lethargy, leaves the body, the body becomes light, weightless, there is a sensation in every cell of your body No heaviness and lethargy, just a feeling of strength. And now we take a deep breath, approach people, put our hand on the shoulder or finger under the nose, press, press into the hole. Or rotate our finger over this place. And at the expense of 2, inhale twice exhalation.

Psychophysiological mechanisms of suggestion

1. Autogenic relaxation, with a decrease in afferent impulses from the striated muscles, which contributes to the development of an inhibitory state of the cerebral cortex. The emergence of an inhibitory reaction due to autogenous relaxation.
2. When the cortex is relaxed, from the fact that the body is lying, the legs and arms do not move, the face is relaxed, the eyes are closed, then an area appears that holds the rapport. The word begins to act as a stimulus. The word begins to work very strongly, there are no other ways. Suggestion works very well. (Rapport, paradox phase)
3. Changes in the interhemispheric activity of the brain in the state of autogenous or heterogeneous immersion are marked by a decrease in the activity of the left hemisphere and an increase in the activity of the right. (There is an opportunity for active perception of any information, he does not analyze information, a person is easily programmed). The right hemisphere is more associated with the subcortical.
4. The active role of imaginative processes or the informational and regulatory role of mental images. If you imagine, for example, a hand is lowered into warm water, then this is much more effective. Those. Need transcoding of the verbal signal. We make it submodalities (color, brightness, sharpness)
5. Training of attention processes (stream of consciousness). We switch the stream of consciousness to this area (arms, legs) with closed eyes, develop concentration, switching, distribution.
6. Programmability of the human psyche. Since childhood, we have been developing a number of reflexophones. By creating def. Thus, we tune our organism to the program of behavior and actions for their unconditional implementation and achievement of the result. In some cases, through a change in consciousness, we also influence the environment and behavior of other people and the attitude of these people towards us.

How autogenous training is used to activate reserves.

1. Teaching people of extreme professions to improve performance and maintain health.
   1. Teaching people to manage their functional state in the process of activity
   2. Increasing emotional stability (resistance to stress) to the effects of environmental factors.
   3. In the functional state (accelerated) during the working cycle
2. Norms of the functional state in the event of a violation of the functional state and the initial stages of the disease
   1. The use of AT in psychocorrection and psychotherapy in the development of neuroses and psychosomatic diseases. Neurotic disorders are an altered system of attitudes towards oneself and people, the process of inhibition and arousal is disrupted. Normally, the fluctuations of excitation and inhibition are upside down, and if inhibition is stuck - asthenia, depression, etc., excitement-quarrelsomeness, aggressiveness, etc., but there is sticking, but not complete, that is, more excitement or inhibition. Such people require programs of regulation and correction that can be used in the course of treatment. Bringing to normal, we get rid of somatic and neurotic disorders
   2. Activation of extraordinary abilities. To develop extraordinary abilities.
   3. Professional psychological selection - determination of the severity of certain professionally significant psychophysiological qualities (PVK). Abilities can develop into skill. And a skill can turn into a skill, a talent.

Modification of Zvonnikov's autogenous training!

The technique of programmed mental self-regulation.
1 part text

I'm more comfortable. The position of my body is free and not constrained, relaxed. I take a deep breath, exit and establish a calm, free breathing rhythm. My breathing is even and calm. All the worries of anxiety of excitement remained outside my body and this room. There is only a free, comfortable, lazy state and developing peace in the body. Now I have focused my attention on the hands. I really want my hands to become heavy and unusually calm. I can feel the heaviness and calmness filling my hands. The hands are getting heavy, very heavy. Heavy from toes to shoulders. The heaviness and calmness completely covered my hands, the hands are heavy and absolutely calm. And now my attention is shifting to my legs and I really want my legs to become heavy and absolutely calm. The heaviness and calmness completely fill my legs. The legs are heavy. And absolutely calm. The breathing is even and calm. The severity and rest from the legs of the hands gradually spreads throughout the body, penetrating into every cell of my body. And every cell of my body responds with joy to the feeling of a pleasant lazy healing peace. Breathing is even and calm, with each inhalation there is more and more peace in the body. With each exhalation, the accumulated internal tension, anxiety, fatigue leave the body (we indicate its symptoms of diarrhea and pruritus). Breathing is even and calm. At rest, you rest very well; at rest, you quickly develop skills to control your body, your well-being. Breathing is even, calm, peace is getting stronger and more pleasant. Peace covers the body like a soft featherbed and the body sinks deeper and deeper into this soft featherbed of peace and absolute rest.

There is already a special state of consciousness !!!

• a. It is necessary to learn this sensation, which he is experiencing, to cause himself. We program him to be sure that he can now easily and freely evoke the necessary sensations on his own at a time convenient for him.
• b. The main part is corrective, to introduce programs. Here's what they complained about (bad sleep, ulcer, etc.)
• c. The outgoing, activating part. A person must become active, vigorous.

2 part text

At rest, I rest very well, the feeling of calm is automatically recorded in my memory and subconsciousness and can be called up now after finishing this workout on my own at any time convenient for me. With each workout, the feeling of heaviness and rest will become more pronounced. I now easily and freely reach the level of severity and rest in the arms, legs, throughout the body. breathing is even, calm. The state of rest has a very beneficial effect on my body, my psyche. All symptoms (wasp, pruritus) will go away from my body forever. Whatever I do, wherever I am, I will always have excellent health, efficiency and an unusually pronounced inner vitality. So, in my memory and subconsciousness, a self-regulation program is very firmly entrenched that I can launch at will at a convenient time for me.
And now, through my fault, the command, the sensations of the heaviness of warmth and peace will gradually leave the body. The whole body will become light, energetic and well rested. One - I take a deep breath, a slow exhale, another deep breath, exhale, the feeling of rest and heaviness leaves the body in every cell of the body there is a feeling of pleasant lightness, like weightlessness in the body. Two I breathe in fresh energy, clench my fists, open my eyes and in excellent health I enter a state of wakefulness. Three.

It is imperative for students to conduct classes at home, individually, otherwise there will be no effect, they need independent work. At first they can sleep, this is the norm. Then there is a skill not only of inhibition, but also of excitement.
Conduct psychological relief in special rooms.
2 group lessons in Week. And not in free time from work. There will be an effect in terms of staff performance.

2.7.1. The classic version of autogenous training (I.G.Shultz method)

The required general relaxation during training at the first stage of autogenous training according to I.G. Schultz is achieved with the help of six basic mental exercises, each of which is aimed at a specific area or system of the body: 1) muscles; 2) blood vessels; 3) heart; 4) breathing; 5) abdominal organs; 6) head.

The meaning of the exercises is to concentrate attention (calm, relaxed, but full) on a certain part of the body or on a certain organ; fixing the experienced internal sensations; the presentation of the desired experience (feelings of warmth, heaviness, relaxation, etc.) against the background of repeating the corresponding self-hypnosis formula.

The assimilation of each exercise is carried out in stages, during several days of regular training to evoke a specific sensation. The linking together of all self-hypnosis formulas is carried out at the end of the training cycle (ready-made exercises are strung together, as it were, on one thread).

There are well-known recommendations on the form of organizing auto-training classes and the specifics of their conduct ( Leonova et al., 1988b; Leonova , Kuznetsova 1987; Theory and practice of autogenous training, 1980; Everly , Rosenfeld, 1985). The main conditions for the effectiveness of training: the student's desire to master the relevant skills; systematic training; sequence and completeness of mastering each stage; control over the course of classes by a psychotherapist or psychologist.

The classic autogenous training exercises include the following:

1. Exercises to relax individual areas and the whole body by mentally focusing and localizing sensations of pleasant heaviness: "My right (left) arm is heavy", "Both arms are completely heavy", "My right (left) leg is heavy", "Both legs are completely heavy."
2. Exercises to dilate blood vessels by instilling a sensation of warmth in different parts body: “My right (left) hand is warm”, “Both hands are completely warm”, “My right (left) leg is completely warm”, “Both feet are completely warm”, “Hands and feet are completely warm”.
3. Exercises to regulate the activity of the heart: "My heart beats evenly and calmly."
4. Exercises to control breathing: “I breathe evenly and calmly”, “I breathe easily”.
5. Exercises to regulate the activity of the internal organs of the abdominal cavity: "My solar plexus radiates a pleasant, inner warmth."
6. Exercises for the head and relieve mental stress: "My forehead is pleasantly cool."

An addition to this list can be the formulas recommended by I.G. Shultz for active exit from the state of autogenous immersion:

"Hands are tense!"

"Take a deep breath!"

"Open eyes!"

It is assumed that as the corresponding skills of voluntary regulation are automated, the textual design of self-hypnosis formulas is linked together and then significantly reduced. So, after a few months of regular exercise, it is enough to repeat to yourself the sequence of words: “calmness, heaviness, warmth, heart and breathing are calm, stomach is warm, forehead is cool, head is clear” in order to achieve a quick release of tension and activation of the state. This is useful in emergencies, but reinforcement of the skill requires its systematic deployment in longer sessions as a supportive training course.

2.7.2. Modifications of the classic version of autogenous training in the form of self-action

An example of a modification of the classical version, developed according to the principle of constructing a detailed composition of self-hypnosis formulas within the framework of each classic exercise of autogenous training, is the technique proposed by A.I. Nekrasov ( Nekrasov, 1980, p. 9 - 11). Below are textual versions of the main formulas for autogenous training of this modification and instructions for their use. Working out the exercises in this sequence is the main course of training for mastering the skills of the SDP.

"HEAVY" (1st exercise)

The first exercise induces a feeling of heaviness in the arms and legs by repeating to oneself and vividly imagining following formulas self-hypnosis:

My right hand (left-handed - left) is completely relaxed (3 - 5 times).

I feel a pleasant heaviness in my right hand ... (3 - 5 times).

The fingers of my right hand became heavy ... (3 - 5 times).

My right hand became heavy ... (3 - 5 times).

My whole right arm is getting heavier and heavier ... (3 - 5 times).

(1 time).

My right hand is very heavy, it seems to be filled with lead ... (3 - 5 times).

After completing the exercise, open your eyes, vigorously bend and straighten right hand in the elbow 2 - 3 times, make 2 - 3 slow inhalation and exhalation.

The exercise for the first time lasts no more than 5 - 10 minutes. Similarly, this exercise is done with the left hand, both hands, right and left leg, both legs, finally, simultaneously in the arms and legs. To work out each element - 3 days.

"WARM" (2nd exercise)

My muscles are relaxed to rest ... (3 - 5 times).

My body is pleasantly resting ... (3 - 5 times).

I feel a pleasant heaviness in my right (left) hand ... (3 - 5 times).

The blood vessels in my right (left) arm expanded ... (3-5 times).

Hot healthy blood rushed over them ... (3 - 5 times).

Hot blood warmed my right (left) hand ... (3 - 5 times).

I feel a pleasant warmth in my right (left) hand ... (3 - 5 times).

My right (left) hand became heavy and warm ... (3 - 5 times).

I breathe evenly, I am completely calm ... (3 - 5 times).

Then the feeling of warmth is worked out in the same parts of the body as in the first exercise. The figurative representation of the feeling of warmth, the corresponding sensations arising when the hand is immersed in warm water, helps.

"BREATHING" (3rd exercise)

After repeating the previous formulas to ourselves 2 times, mentally say the following phrases:

My muscles are completely relaxed ... (3 - 5 times).

I breathe evenly and calmly ... (3 - 5 times).

My inhalation is smooth and longer than exhalation (morning type of breathing) ... (3 - 5 times).

My exhalation is smooth and more prolonged than inhalation (evening type of breathing) ... (3 - 5 times).

I breathe evenly, I am completely calm ... (3 - 5 times).

"HEART" (4th exercise)

After repeating the previous exercises (i.e., each exercise is built on top of the old one), mentally pronounce the following verbal phrases:

My heart beats evenly and calmly ... (3 - 5 times).

I breathe evenly, I am completely calm ... (3 - 5 times).

I feel a pleasant warmth in my chest ... (3 - 5 times).

My heart beats rhythmically and calmly ... (3 - 5 times).

I breathe evenly, I am completely calm ... (3 - 5 times).

"Belly" (5th exercise)

Evoking sensations of warmth in the epigastric region, where a person has a nerve formation "solar plexus".

Everything is repeated first, then:

Pleasant warmth in the upper abdomen, in the "solar plexus" area ... (3 - 5 times).

My stomach gets warm, the tension of the abdominal muscles decreases ... (3 - 5 times).

A pleasant sensation of warmth gradually spreads throughout the body ... (3 - 5 times).

I breathe evenly, I am completely calm ... (3 - 5 times).

"LOB" (6th exercise)

This exercise is designed to create a pleasantly cool feeling in the forehead and temples. As usual, all the previous formulas are mentally repeated (1 - 2 times), then:

I have a good rest ... (3 - 5 times).

My head is calm and fresh ... (3 - 5 times).

I feel a slight coolness in the forehead area ... (3 - 5 times).

Pleasant sensation of a cool breeze in the forehead, temples, above the bridge of the nose ... (3 - 5 times).

My forehead is pleasantly cool ... (3 - 5 times).

I breathe evenly, I am completely calm ... (3 - 5 times).

In addition to this basic set self-hypnosis formulas, the author also offers special exercises. So, for example, a special exercise "head" has been developed, aimed at reducing and removing various unpleasant sensations in this area: headaches, feelings of "compression" in the temples. We give the composition of the formulas this exercise (Nekrasov, 1980, p. 13):

Complete calmness ...

A pleasant feeling of relaxation and warmth enveloped my whole body ...

At my will, I dilate the vessels of the head ...

Head vessels widened a little ...

Healthy hot blood pleasantly warms my head ...

Nerve cell nutrition has improved ...

Favorable conditions have been created to relieve unpleasant sensations in the head ...

I breathe evenly, I am completely calm ...

I feel a pleasant coolness in the forehead area ...

Feeling of a cool breeze in the forehead and temples ...

Pleasant freshness and clarity in the head ...

The nutrition of the nerve cells in the brain has improved ...

All unpleasant sensations in the head area disappeared ...

The head is clear, light ...

I breathe evenly, I am completely calm ...

To modifications classical technique autogenous training, developed according to the principle of compiling a single complex of self-hypnosis formulas for each session, includes psycho-regulatory training in the version of L.D. Giessen ( Giessen, 1973, p. 103 - 122). This technique has been actively used since the early 1970s. in the practice of sports of the highest achievements. It consists of a calming and mobilizing part.

The soothing part of the PRT

The first group of formulas (introductory):

1. I calm down.
2. The circle of my attention is narrowing ... to the boundaries of my body.
3. I feel and control only myself.
4. I feel and mentally see my face.
5. It (the face) is calm, relaxed, motionless.
6. I feel and mentally see my body.
7. It (the body) is calm, relaxed, motionless.
8. I've calmed down.
9. My body is resting.
10. I am resting calmly and pleasantly.

The second group of formulas :

1. My focus is on my hands.
2. I feel and mentally see my hands.
3. The muscles in my arms relax even more.
4. The muscles of my shoulders relax even more ...

forearms ...

1. All the muscles in my arms are completely relaxed.
2. I can feel the relaxed, soft muscles in my arms begin to fill with profuse blood and warmth.
3. The muscles of the fingers are filled with blood and warm ...

forearms ...

1. All the muscles in my arms are completely relaxed and warm.
2. All the muscles in my arms are resting.
3. I am resting calmly and pleasantly.

The third group of formulas :

1. My attention is directed to my legs.
2. I can feel and mentally see my legs.
3. The muscles in my legs relax even more.
4. The muscles of the thighs relax even more ...

shins ...

ankles ...

1. All the muscles in my legs are completely relaxed.
2. I can feel the relaxed soft muscles of my legs begin to fill with profuse blood and warmth.
3. The muscles of the feet are filled with blood and warm ...

ankles ...

shins ...

1. All the muscles in my legs are completely relaxed and warm.
2. All the muscles in my legs and arms are resting.
3. I am resting calmly and pleasantly.

Fourth group of formulas :

1. My focus is on the muscles in my torso.
2. I feel and mentally see the muscles in my torso.
3. The muscles in my torso relax even more.
4. The muscles of the neck relax even more ...

1. All the muscles in my torso are completely relaxed.
2. I can feel the relaxed soft muscles of my torso begin to fill with abundant blood and warmth.
3. The muscles in my neck and back… chest and abdomen are filling with blood and warm.
4. All the muscles in my torso are relaxed and warm.
5. All my muscles are resting.
6. I am resting calmly and pleasantly.

Fifth group of formulas :

1. My focus is on the chest.
2. I feel and control my breathing.
3. It (breathing) is calm, light, free.
4. I feel and mentally see how my heart works.
5. The heart beats calmly and confidently.
6. My heart is working well.
7. I feel and control my belly with my attention.
8. My belly is soft and warm.
9. Everything in my body is resting.
10. I am resting pleasantly and calmly.

The mobilization part of the PRT in two versions: activation and toning

Activation formulas :

1. My body has gained strength.
2. A feeling of warmth and relaxation disappears from all my muscles.
3. All my muscles become light and taut.
4. My focus is on my face.
5. The muscles in my face are mobile.
6. The drowsiness dissipated.
7. I am more and more cheerful and cheerful.
8. All my muscles are light and elastic.
9. I breathe deeply.
10. My head is rested, clear.
11. My health is good, cheerful.
12. I am full of energy.
13. I am ready to act.
14. I get up! (Stand up abruptly).

Toning formulas :

1. The feeling of heaviness and relaxation disappears from my hands, my legs, from my whole body.
2. My breathing deepens, becomes more frequent.
3. I feel the exhaled air cool my nostrils.
4. Coolness covers my entire face.
5. As if a pleasant breeze blows over me.
6. My forehead, my temples became cool.
7. The muscles of my face became light and mobile.
8. A pleasant chill ran down my neck, shoulders, back.
9. I am becoming more cheerful and cheerful.
10. The state of health is excellent.
11. I am like a compressed spring.
12. Ready to act.
13. Stand up!

It seems interesting to us to turn to the consideration of one more technique as a variant of the technique of autogenous training. It is also based on the principle of using self-hypnosis formulas. At the same time, this technique has a number of characteristic features.

The technique was developed by L.P. Grimak and A.A. Israelian, and has a special name - auto-ophthalmothening. The name contains the specific purpose of the technique - the prevention of the development of visual defects on early stages their formation. This technique is based on the basic principles of auto-training (the use of self-hypnosis formulas, the construction of formulas and the entire text of classes in the first person), its main feature is the introduction special exercises for the formation of specific, clearly defined visual images, mentally working with which a person achieves an improvement in visual functions ( Grimack , 1991; Grimak, Israelian, 1987). The use of the technique is recommended, first of all, for workers with visually strenuous work. Unconditional health-improving effect The technique is also valuable in that it allows you to delay the development of chronic visual fatigue. In conditions of visually intense work, in combination with the risk of sudden development of stress reactions, the prevention of visual overexertion and fatigue becomes an essential factor preventing the development of extreme degrees of emotional arousal.

Text classes on methodology auto-ophthalmothening

1. I am comfortable. The position of my body is free, at ease, and the muscles of my body are relaxed. I learned how to successfully manage my body in any, the most difficult conditions. I calm down. I mentally draw a line around myself and leave all my worries and problems beyond the border of this line. I enter a state of habitual and stable calm. I gradually and deeper immerse myself in my inner world... I feel and really merge with own body... I take a calm deep breath, exhale, and establish an even, comfortable, soothing breathing rhythm. I breathe in calm, breathe out the remnants of tension. I calm down and enter a steady state between sleep and wakefulness. As always, I focus on my face, and it becomes calm and motionless, like a mask. The face is a mask, a mask of absolute peace. The muscles of the neck and trunk are also extremely relaxed. Now I turn my attention to my right hand and it becomes heavy and warm. Heaviness and warmth poured into the left hand, gradually filling the legs. Heat waves rise higher, warm the back. I focus my attention on the epigastric region, and the warmth fills it real and tangible. The heat builds up, spreads to the chest and abdomen. I freed myself from all tension. I am calm, I am absolutely calm. The eyes are closed.

My mind's eye is directed to the forehead. In a state of complete rest in my mind, pictures of nature that were once imprinted on themselves emerge. It can be a forest, meadow, seashore. And I continue to rest ...

(Pause 10-15 seconds.)

1. And now, in deep peace, I will do mental gymnastics. It will completely relieve eye fatigue and maximize my visual ability. In this gym, I actively use breathing. Here it becomes somewhat deeper and fuller. When counting one I take a deep breath, when counting two - exhale and vividly imagine how the exhaled healing air passes into the area of ​​the eyes and accumulates there. I will clearly feel it as a pleasant warmth around the eyes. With each breathing cycle, the heat becomes more and more.

So the counting begins and I accumulate heat around the eyes: one or two (4 times). Warmth around the eyes: one or two (2 times). There is more heat around the eyes: one or two (4 times). Explicit and palpable warmth around the eyes: one or two (2 times). The heat completely eliminated eye fatigue. And now the breathing becomes calm and rhythmic, and I take a short pause to rest. Complete rest of the body and psyche ... (A pause of 1 minute, so as not to impede the feeling of warmth in the eye socket, which continues to develop after this exercise.)

1. And now I will do the next part of the figurative exercises to improve the health of the eyes. To do this, I clearly imagine a gray-blue screen two meters away, in the center of which there is a clearly distinguishable dark point. With my mind's eye, I follow the point so that it does not hesitate, but stands still. The dot screen appears when the count is "one" and will persist as it counts to "nine" and disappears when the count is "ten". So, counting begins, and a screen with a dot appears: one, two, three ... ten. The screen disappeared, and the point I was following on the screen was transported high into the blue sky. I see this point very clearly and realistically.
2. And now this point gradually approaches and stops in front of my face at a distance of 20 centimeters when inhaling, and when exhaling, it recedes far into the blue sky. When counting "one" I breathe in and clearly imagine a point 20 centimeters from my face, when counting "two" I breathe out and see a point high in the sky. I will very clearly track with my mind's eye its removal and approach in the rhythm of breathing. So: one (inhale) - a point close to the face; two (exhalation) is a point in the sky. One or two ... (10 times).
3. And now my mind's eye begins to follow in a circular motion dark point. When you inhale, the point moves to the right and up, when you exhale, it moves to the left and down. So: inhale - exhale, inhale - exhale (5 times). And now in the opposite direction: inhale - left-up, exhale - right-down (5 times, pause). As a result of the training, my eyes, my brain, my body were very well rested. I was filled with energy and strength. My eyes became able to distinguish the slightest changes in the field of vision without fatigue, my brain acquired the ability to instantly and accurately, very accurately react to these changes.
4. And now I'm starting to breathe in cool energy. It refreshes my brain, eyes, face. The shoulders and back feel a light chill, like a pleasant refreshing shower. Goose bumps run through my body. I very realistically and clearly feel how vigor and strength fill my every muscle. Forces and vitality confidently filled my entire body. I am very hardy and confident. My body obeys me in any environment, in any of the most difficult conditions. The autogenous training completely restored my strength. I am very fresh, cheerful, confident and collected. Breathing becomes deeper and more energetic, muscle tone increases, it eliminates the remnants of drowsiness. The head is very fresh, the thoughts are clear and quick. The body is very light, filled with energy and strength. I am all like a compressed spring, ready for action. I clench my fists, open my eyes and become very active and enter the state of wakefulness.

2.7.3. Autogenic training techniques in the form of heterotraining

As an example of the technique of autogenous training, carried out in the form of heterotraining, we have developed a version of one of the stages for the formation of skills of voluntary regulation of the state in order to prevent industrial fatigue and stress in microscopic operators ( Leonova, 1984, 1988a, 1988b; Leonova et al., 1988b). This modification is prepared for conducting classes in a psychological relaxation room during a short rest break during a work shift. A relaxation session consists of two main parts: an immersion phase and a recovery phase from deep degrees of autogenous immersion.

The text of the relaxation session in the hetero-training variant according to the method of autogenous training

Immersion. Sit back more comfortably in the chair. Make sure that nothing in your clothing interferes with your breathing and relaxation. For a while, forget about all your affairs, worries, troubles. We will devote this short period of rest to ourselves - to improve your well-being and mood.