Autogenic training is a relaxation technique that consists of a series of exercises designed to bring about body warmth and heaviness in the limbs and torso. In addition, relaxing images are employed to expand physical relaxation to the mind.
Autogenic training results in the trophotropic (relaxation) response. Autogenic means "self-generating" and refers to the fact that the response is self-induced.
Autogenics has been used in the treatment of Raynaud's disease, migraine headaches, insomnia, hypertension, bronchial asthma, constipation, writer's cramp, indigestion, ulcers, hemorrhoids, tuberculosis, diabetes, and lower back pain.
Prerequisites for doing autogenics include high motivation, a measure of self-direction, maintenance of the recommended body position, blocking out the external environment, focusing inward, and giving up ego boundaries.
Autogenic training can be done while you are lying down or in a seated position. Cushion parts of your body that feel uncomfortable, and let your body relax.
The six initial stages of autogenic training involve focusing on heaviness in the limbs, warmth in the area of the heart, regular breathing, sensations of warmth in the abdomen, and sensations of coolness in the forehead.
Sometimes called autogenic meditation, visualization of relaxing images begins by rotating the eyeballs inward and upward. The next step involves choosing one color to visualize and then numerous colors. Next follows visualization of abstract images and then of people.
