This is a very basic rundown of the Autogenic Training technique.
It seems simple, but can be powerful.
There are variations on AT. By moving the commands around, you cause different effects. Be sure to know where you want to put the commands and sections, so you get the result you want.
Take extra care in creating your direct command. Keep it short, positive, and generally what NLP peope call a SMART Goal, or WISE question.
If you want to know more about how to do this, get Dr. Kai Kermani’s book here for the full explanation of how it is done, as well as the instructions on doing Autogenic Meditation.
Here you go:
i. direct command
before you start, write a direct command you want to work with. you want to repeat one direct command/suggestion for a few weeks until it works.
these stars give you the four variations for your autogenic training:
- for quick results, repeat your direct command here 7 times.
** for long-term benefit, repeat your direct command here 7 times.
*** - put the space exercise after scan for better concentration.
**** - put the space exercise after affirmations for a deeper trance.
ii. position
use one of the three autogenic training positions (rag doll, sitting, lying down), which i can explain if you ask me.
iii. scan. take in both sides of your body simultaneously.
bring your mind to your feet, starting with the toes.
move up to your heels.
move up to your ankles.
move up to your calves.
move up to your shins.
move up to your thighs.
move up to your hips and pelvis.
move up to your stomach.
move up to your chest.
move up to your shoulders.
move up to your upper arms.
move up to your elbows.
move up to your forearms.
move up to your wrists.
move up to your hands and fingers.
now take your mind to your back starting with the buttocks.
move up the big muscles of the back.
around the shoulder blades.
up the back of the neck.
over the scalp.
over the forehead.
around the eyes.
around the cheeks.
around the jaw, which hangs loosely and comfortably.
*** - put the space exercise here if you want better concentration.
iiib/ivb. space exercise (after scan, or after affirmations. see above)
i imagine a space between my eyes.
i imagine a space between my ears.
i imagine a space between my shoulders.
i imagine a space between my upper arms.
i imagine a space between my elbows.
i imagine a space between my forearms.
i imagine a space between my wrists.
i imagine a space between my hands.
i imagine a space between my hips.
i imagine a space between my thighs.
i imagine a space between my knees.
i imagine a space between my lower legs.
i imagine a space between my ankles.
i imagine a space between my feet.
iv. affirmations
my left arm is heavy. (once) * direct command, explained at the top of the page
my right arm is heavy. (3 times) * direct command etc.
my arms are heavy. (3 times) * direct…
my left leg is heavy. (3 times) * d…
my right leg is heavy. (3 times) *
my legs are heavy. (3 times) *
my arms and legs are heavy. (3 times) *
my left arm is warm. (3 times) *
my right arm is warm. (3 times) *
my arms are warm. (3 times) *
my left leg is warm. (3 times) *
my right leg is warm. (3 times) *
my legs are warm. (3 times) *
my arms and legs are warm. (3 times) *
my heartbeat is calm and regular. (3 times) *
it breathes me. (3 times) *
my solar plexus is warm. (3 times) *
my forehead is cool and clear/light. (3 times) *
** direct command, explained at the top of the page
my neck and shoulders are heavy. (3 times) *
**** - put the space exercise here as a hypnotic deepener, to get a better trance.
i am calm.
va. if you are doing an induction: repeat steps ii - iv 9 or 11 times to make one autogenic session.
vb. if you are doing a hypnotic autosuggestion: remain passive for 15 minutes and observe what happens (colors, lights, any noun, or ask questions)
vi. cancel. say ‘arms firm, breathe deeply, open eyes’ while you bend your arms, then breathe out deeply and open your eyes. the stronger you cancel, the more effective the whole practice of autogenic training will be.
vii. repeat steps ii to vi:
: 3 times a day (at 6am, noon, and 6pm) if you are doing an induction
: once before bed if you are doing a hypnotic autosuggestion.