From the author: Dedicated to lovers of body-oriented practices and meditation. I would like people to not forget about their body, its needs and the need for effective rest. And those who are already engaged in their physical and spiritual development, do not forget where it all began. Autotraining is so simple and so cool! Published by: Shmigel N.E. Autogenic training: new or well forgotten old? / Magazine “RiTM Psychology for Everyone”. – 2011. - No. 8. – P. 12 – 15. Autogenic training: new or well-forgotten old? Autogenic training (AT) is almost the only method of psychotherapy that was known to everyone and was popular in the mid-80s. last century. True, it was not considered as a method of psychotherapy at that time, and our compatriots almost never used such words at that time. Today the situation has not changed much: the psychotherapeutic nature of autogenic training is not particularly advertised, and all sorts of bodily practices and meditations are in fashion, based, again, on good old autogenic training... Many have long forgotten, and some did not even know that everyone Body-oriented psychotherapy, which is beloved today, began in the 30s and 40s. from muscle relaxation methods, one of which was the technique of the German neurologist Johann Schultz, based on relaxation and self-hypnosis. Schultz was interested in yogic systems of bodily and mental self-regulation (hatha and raja yoga). While practicing hypnotherapy, Schultz studied the sensations people experience in a state of hypnotic trance. At the same time, he discovered a commonality between the sensations that arise in people when immersed in a hypnotic state and those sensations that appear when independently performing a number of yoga exercises. This is, first of all, a feeling of heaviness associated with muscle relaxation, as well as a feeling of warmth accompanying the dilation of blood vessels. Based on these two sources - hypnosis and yoga, Schultz developed his own method of self-regulation in 1932. The elements of hatha yoga (shavasana) served as the prototype of the first stage of auto-training, raja yoga - accordingly, its second stage (according to M. Sandomirsky, 2005). The most famous and most often used is the lowest (or first stage), which consists of six standard exercises: “heaviness”, “warmth”, “heart”, “breathing”, “solar plexus” and “forehead coolness”. Our parents mastered this level in domestic health resorts; many still mistakenly think that these six exercises constitute the autotraining method. But the most interesting and intriguing begins precisely at the second stage, which in Soviet “non-psychological” times was unsafe to talk about out loud. The second stage of autogenic training according to Schultz, which is called “autogenic meditation,” received its further improvement in 1974 in the works of V. Lute and acquired the name “autogenic modification”. Its purpose is self-regulation of the activity of internal organs, “autogenic response” to neurotic problems and “autogenic verbalization”. This AT level is less known due to the difficulty of mastering, but is very popular, although under other names. It's not the name...? It is known that in psychology, as well as in other branches of knowledge, a new method is often a combination, integration or transformation of old methods and techniques. For example, very similar methods of the K.-G. associative experiment coexist. Jung", "symboldrama", "psychosynthesis" and many others, using imaginative thinking and an altered state of consciousness. And they are all somewhat similar to the second stage of auto-training. It is useless and unnecessary to argue about what came first and look for significant differences in methods. The main thing is that they all work effectively and are beneficial. The second stage of autogenic training according to Schultz develops the ability to control mental functions and is aimed at identifyingrepressed drives (that is, solving psychological problems). This process takes place in the presence of a psychotherapist, who remains completely neutral, and the patient, in a state of relaxation with his eyes closed, talks about all the sensory images that appear (with autogenic response - with visualization of ideas). “And what is autogenicity (“auto” - himself, “ genos" - birth"), that is, independence of execution? - you ask. And you’ll be right. Autogenic training is a method of independently inducing a special “autogenic” state in yourself. It is understood that a person can control his unconscious at his own request; it is enough just to suggest to him the necessary formulas of autosuggestion, but obvious dependence on the therapist is excluded. Schultz called the six standard exercises of the first stage of autogenic training the lowest stage and considered it a preparatory stage for work on the highest (second) steps. The highest stage of AT (autogenic meditation) allows, operating with visual images, using imaginative thinking, to work on deep psychological problems that have been repressed into the area of ​​the unconscious. But you cannot proceed to the second stage without skipping the first. And you can’t skip over exercises. Each subsequent exercise is done only after the previous one has been correctly mastered. A description of the exercises and detailed instructions for performing them, if desired, can be found in specialized literature. But in short, it looks something like this. How it's done... Autogenic training classes are carried out in three main poses: lying down, reclining and in a coachman's position. Lying pose: a person lies on his back, arms extended parallel to the body and slightly bent at the elbows, palms facing down, knees and toes spread outward, eyes closed, muscles relaxed. Reclining pose: a person reclines in a chair with armrests, the body muscles are relaxed as they are when falling asleep. Coachman's pose: a person sits without touching the back of the chair, legs bent at the knees, slightly apart, eyes closed, head freely falling on the chest. Being in this position, a person looks like a coachman dozing off on a box. Simultaneously with mastering the formulas of the first and second stages, a person gives himself a feeling of complete calm. At the first stage, the following verbal formulas of self-hypnosis are spoken: I am completely calm. My right (left) hand is heavy. My right (left) hand is warm. My heart beats calmly and rhythmically. I breathe completely calmly. The solar plexus radiates warmth. My forehead is pleasantly cool. Formulas and actions for the second stage: I am completely calm Imagine a specific color. Imagine a specific object. Internally show abstract phenomena (happiness , beauty, etc.). Internally experience the desired feeling. Evoke the image of another person. According to Schultz, it takes 2 weeks to master each formula of the first stage. In most modern modifications, this time is reduced to 7–8 days. Classes are held 2-3 times a day. The first classes are conducted by an experienced instructor who introduces the basics of the method, gives initial instructions for performing exercises, controls the depth of immersion in a trance state and teaches how to manage this state independently. All other exercises can and should be learned independently. The same cannot be said about the second stage, at which the presence of an experienced psychotherapist is still necessary. Two in one Autogenic training is that unique combination of business and pleasure, which is quite rare in our lives and is highly valued. First of all, it is worth mentioning the undoubted benefits of auto-training for maintaining calm and balance in any situation, and this, you will agree, is important. And yet, the main “usefulness” (the method gained fame back in Soviet times) is to improve the health of the body and prevent various diseases. For example, mastering the first stage of AT is very useful for neuroses and psychosomatic diseases with spasms of smooth muscles. Most effective resultsfor hypertension and disorders of the cardiovascular system, for gastrointestinal disorders, headaches of various etiologies. There are positive results for chronic diseases such as bronchial asthma, psoriasis and neurodermatitis. Regular AT exercises relieve insomnia, improve the digestion process, calm the nervous system and increase the vitality of the body. A very useful and even beneficial result of auto-training is discovered when you, having barely become acquainted with the method and managed to achieve the first results (for example, went through only “heaviness” and “warmth”), when mastering similar methods, such as yoga, relaxation or meditation , you will be among the first to succeed. This is the principle of autogenic training: having only once taught your body the basics of deep relaxation, a person can return to the mastered skills at any time in his life. The acquired bodily skill is not lost and can be quickly and easily restored at the first need. And this works even after many years and in the absence of regular exercise! This is explained by the fact that any action we master, becoming a skill, forms a nervous connection that is fixed and remains forever. If necessary, the brain uses it, quickly restoring a seemingly lost skill. The whole secret is in our psychophysiology... An excursion into psychophysiology... To understand how the autogenic training method works at the level of the nervous system and why it is so effective, you need to remember the structure of the brain, consisting of two hemispheres: the left (dominant, that is, leading, in right-handed people) and the right (subdominant). From the point of view of modern ideas about the functional asymmetry of the hemispheres, the effect of mentally pronounced “self-hypnosis formulas” can be considered in two ways. In addition to the suggestive influence (suggestion) addressed to the subdominant hemisphere, their pronunciation is a way of suppressing internal speech and thereby a way of controlling attention and the state of consciousness, “putting to sleep” the dominant (left) speech hemisphere. A similar method is known in various meditative techniques (meditation on the “here and now”). That is, simply put, reciting formulas is a way to stop “talking to ourselves,” which we constantly have and very tires our body. To unload the brain, it is very important to master the skill of “inner silence” and periodically return to it. To evoke the sensations of heaviness and warmth necessary for relaxation, more attention is paid not to verbal self-hypnosis, but to non-verbal, direct reproduction of sensations from memory. A sensation becomes conscious when sensory information (from the senses) is compared with the experience stored in memory. In self-regulation methods, this mechanism is used in the reverse order: first, the necessary sensation is extracted from memory, which helps to change the functional state and achieve the desired physiological changes in the desired area of ​​the body. But what exactly is the “high” of auto-training? Imagine, it starts already at the first stage. A student can experience a state of happiness and euphoria from the autogenic state itself. Conventionally, there are 4 levels of autogenic state (according to Oscar Ichazo, modified version): 1). “Everything works out!” The initial state in which the execution of instructions, previously interrupted by distractions by thoughts and extraneous sounds, is replaced by a state in which the instructions are carried out easily and naturally. In this state, interference not only interferes, but, on the contrary, helps to deepen your state (imagine, they start tugging at you, running around and making noise, and this only makes you relax even more...). This level is characterized by pronounced heaviness of the body.2). "Bodily state." A blissful state arises, the source of which is your own body (when has your own body brought you so much joy?). The feeling of heaviness is replaced by a feelinglightness, weightlessness, soaring. But they say people don’t fly...3). "Point Consciousness" The body ceases to be perceived, “dissolves” and the practitioner realizes himself as a clot of consciousness.4). The disappearance of the boundary between the consciousness of the student and the surrounding world, the joyful experience of unity with it. Why is this not a transcendental experience for you? And yet, you shouldn’t swim behind the buoy... Despite the uniqueness of the sensations from being in an autogenic state, all of the above can not only surprise and delight, but rather scare away cautious citizens. Some “inexperienced in meditative matters” may be frightened by the very state of deep relaxation. Everyone has experienced this condition at least once in their life: a heavy body that cannot be moved, or the feeling of falling into an abyss... How can one not be scared? For example, there was a case in my practice. The young man, who has a tendency (clinically confirmed) to develop a rather dangerous disease, did not know how to relax at all. Which, in fact, caused the deterioration of his condition. After a couple of sessions I achieved a fairly deep degree of muscle relaxation - a feeling of heaviness. And this feeling of “failure” frightened him so much that soon the classes stopped, although the symptoms also disappeared. It turned out that it was enough to introduce his body to the possibility of relaxation so that it would regulate its state itself. This is the effect of self-regulation - the main goal of autogenic training. Since autogenic training arose on the basis of hypnosis and is essentially self-hypnosis, a fairly deep immersion in trance is assumed. Therefore, some are frightened not so much by the possibility of being in a trance, but by the fear of not getting out of it on their own. The fears are entirely justified. According to subjective sensations, this is really scary: there is a feeling of loss of control over your own body, a feeling of its foreignness, loss of shape, and sometimes it seems that the whole world has fallen on you with its weight and you are about to suffocate. I'm not scaring, but warning. If you are not ready to experience a deep degree of relaxation, you can get scared and confused. And you just need to know the rules for exiting the trance state. By the way, they can help not only in the case of relaxation or meditation, but also in a situation of spontaneous relaxation (for example, in the morning, when not fully awakening). Exiting a trance state It is very important to learn not only how to correctly enter an autogenic (trance) state, but also how to exit it correctly. To do this, you need to: A) stop following the instructions of the lesson and concentrate on the fact that you rested well (or slept) and will soon leave the autogenic state; B) mentally run through your entire body, remember where your arms, legs, head and everything else (if any J); C) in case of strong relaxation - move the tips of your fingers and toes (or at least imagine that you are doing this - the impulse will still go through the body); D) slowly clench your fists, feel the strength in the hands and throughout the body; Without unclenching your fists, extend your arms towards your knees; D) take a deep, slow breath in and out; if necessary, you can repeat; E) take a deep breath again, at the same time as you inhale, raise your arms up, stretch or bend your back, lift your face up; G) at the same time: exhale sharply through your mouth, unclench your fists and open your eyes. Now, knowing the rules for safely exiting trance state, stocking up with patience, knowledge and instructions for exercises, you can safely begin to learn a new method and... yourself. After all, autogenic training does not end with mastering 6 basic exercises. This is where your self-development is just beginning. Attention! If a state of deep relaxation or trance overtakes you quite often without any special actions on your part, this is a signal that your brain is so overloaded that night sleep is no longer enough for it. Your body needs a qualitatively different rest. Autogenic training can be a good option for unloading the nervous system! Published: