Autogenic Training - A European Self-Relaxation Technique

Whenever I mention Autogenic Training in my classes, I am asked, "What is that?"

In contradiction to Germany, my native country, very few people in the US have heard about it.

Here is a short answer:

Autogenic Training (AT) is a relaxation technique. To be more specific, it is a mental relaxation technique.

Unlike yoga, for example, it is not physical but mental. With AT, we don't relax by moving the body but by quieting the mind. When the mind quiets down, the body follows.

We quiet the mind by repeating six mental phrases.

The six mental phrases are:

o My arms and legs are heavy.

o My arms and legs are warm.

o Calm and regular is my heartbeat.

o Calm and regular is my breathing.

o My solar plexus is warm.

o My forehead is cool and clear.

Each of these phrases focuses on a particular effect, related to a state of deep relaxation such as heaviness and warmth in the limbs and deep breathing. These physiological changes engendered by AT are those that naturally occur when your body is completely relaxed.

The shift to physical and mental relaxation is generated (Greek genos) from within yourself (Greek autos) - hence "Autogenic." "Training" indicates that mastering AT requires some discipline and a few minutes each day dedicated for your practice.

It is the oldest Western approach for facilitating recovery from psycho-physiological symptoms. Moreover, it is a medically proven mental relaxation technique designed to let you experience instant relief from stress symptoms with profound deep relaxation.

There are thousands of scientific publications on its efficiency (mostly in German, Japanese, or Russian) for various physiological and psychological conditions making Autogenic Training one of the best-documented and researched stress relief and relaxation methods.

In Europe, especially in Germany and Great Britain, but also in Japan, it has been taught in medical schools, and it is an integrative part of rehabilitation treatment and well respected by the medical community.

AT is so efficient that it has been used by NASA, the American Space Agency.

It is relatively easy to learn, if you practice daily for a few moments.

Once learned, it takes only a few moments to shift into a state of deep relaxation.

You can apply it in almost every situation. You may sit at your doctor's office or at a meeting, and nobody will notice that you practice Autogenic Training.

Although it is relatively easy to learn, it has its subtleties. Therefore you need a class and/or an experienced teacher. You find, however, very few opportunities to learn it in the US.

You find comprehensive information and a self-study program for Autogenic Training on my website.

Copyright 2009 Monika Walter

Monika Walter, a former chaplain and psychologist, teaches yoga, Autogenic Training, and relaxation in Southern New Mexico. Visit developserenity.com developserenity.com to learn more.