{"id":318,"date":"2013-06-10T00:27:36","date_gmt":"2013-06-10T00:27:36","guid":{"rendered":"http:\/\/4abettermemory.com\/memory\/?p=318"},"modified":"2013-07-12T14:18:40","modified_gmt":"2013-07-12T14:18:40","slug":"autogenic-training","status":"publish","type":"post","link":"https:\/\/4abettermemory.com\/memory\/autogenic-training\/","title":{"rendered":"Autogenic training Activity"},"content":{"rendered":"

\"AMD<\/a>Learn autogenic training<\/p>\n

AUTOGENIC TRAINING
\nCopyright \u00a9 1999-2004 by Lynn D. Johnson. Reproduction permitted. Contact:Ljohnson@solution-consulting.com.
\nThe autogenic training exercises below can help you recover from anxiety, stress, and tension.
\nThese exercises have also been shown to aid in the recovery from certain diseases in which stress
\nplays a part, such as headaches, high blood pressure, some stomach problems, and so on.
\nRepeat every phrase, silently, in your mind, three times. Say the phrase in a quiet, thoughtful
\nway. Pause after and notice how you feel. Focus on your feelings for two or three breaths.
\nPractice each set of exercises until you are quite heavy with them.
\nPractice at least twice a day. The more often you return your body to a state of restful quiet,
\nthe more energy and self-control you will experience.
\nSet 1:
\nI feel quite quiet. . . I am easily relaxed. . .
\nMy right arm feels heavy and relaxed. . . My left arm feels heavy and relaxed. . . My arms feel
\nheavy and relaxed and relaxed . . .
\nMy right leg feels heavy and relaxed. . . My left leg feels heavy and relaxed. . . My arms and
\nlegs feel heavy and relaxed and relaxed. . . My hips and stomach are quiet and relaxed . . . My
\nshoulders are heavy and relaxed and relaxed . . My breathing is calm and regular . . . My face is
\nsmooth and quiet . . .I am beginning to feel quite relaxed. . .
\nSet 2:
\nMy right hand is warm. . . My left hand is warm. . . Warmth flows into my hands. . . My
\nhands are warm. . . My right foot is warm. . . My left foot is warm. . . My hands and feet are
\nwarm. . . Warmth flows into my hands and feet . . . My eyes are comfortably warm and peaceful
\n. . . My forehead is cool and my eyes are warm . . . I am warm and peaceful . . .
\nSet 3:
\nI am beginning to feel quite relaxed. . . My breathing is calm and regular. . . My heartbeat is
\ncalm and regular. . . I am at peace. . . Sounds and sights around contribute to peace. . . Peace
\ngoes with me though out the day . . . There is nothing to bother and nothing to disturb. . .
\nSet 4: I am aware of my inner wisdom . . . I respect my inner wisdom . . . I listen to my inner
\nwisdom . . . I listen to my heart . . . My heart teaches me wisdom . . .
\nSet 5: I enjoy the people in my life . . . I enjoy my own life . . .I have good will for people . . . I
\nfeel patience and compassion toward people . . .
\nAt this point, picture in your mind various positive images about people you know. You might
\npick someone you are angry with, say, “I forgive you” to that person, and picture wonderful
\nthings happening to that person. Picture good things happening to those you love. Imagine
\nyourself achieving things you feel proud about. Picture yourself healthy and happy.
\nIf you wish to make your own phrases, use the principle that you are describing things as if they are already happening. Speak in positive terms, such as, “tobacco is unpleasant to me” rather than “I don’t use tobacco.” Generally, you would avoid negative words like “no, not, never, don’t” and so on.
\nSpecial procedure: Patients sometimes want some relief from a troubling emotion, or from pain.
\nLearn this process and repeat it . . .<\/p>\n

What RATING do you give your unpleasant feeling (including pain!)? See that number, and push
\nit away from you. Watch it leave for about 30 seconds to one minute.
\nWhat COLOR is your emotion? Imagine that feeling or pain being located in a part of your body.
\nLook to the edges. Where does the feeling end? Imagine your body can produce a natural bleach.
\nSee your body bleach out that color with a natural chemical the body can produce. Notice the
\nedges of the feeling as they start to fade first.
\nSuppose the feeling were in a container, like a gallon jar or a quart container. What AMOUNT is
\nyour emotion? See a container with that amount, and open a small hole in the bottom and feel the
\nliquid run out. Feel all aspects of it. Is it warm? Cool? Cold? Is it runny? Or thick? Is it sticky? Or
\nslippery? Is the liquid oily? Or watery? Shake off your fingers and watch the liquid run down into
\na drain and away.
\nWhat SOUND would your emotion be? If it were a voice, what would it say? If it were music,
\nwhat kind of music would it be? If it were some other sound, what would it be? Do something to
\nreduce or turn off the sound, or change it in some positive way.
\nReturn to what RATING you give your emotion, and continue. Rate the strength of the feeling
\nnow, and then push it away. Imagine the color, and bleach it out. Look at the amount, and feel it
\nrun out of a container. Listen to the sound and modify it. Repeat 2 to 6 times. Notice what
\ndifference it makes. Whenever your body needs this kind of break, it will signal you by giving you
\nthe pain or the emotion that you have just worked on. Each time, thank the body for the reminder.
\nSpend some quiet time working with these techniques. Notice whether you feel refreshed and
\nrested afterwards.<\/p>\n

Whenever you feel particularly good, comfortable, or confident, notice that feeling and welcome
\nit. Thank yourself for making that feeling happen. Remind yourself of these good times as often as possible. Good feelings are like music: the more you practice, the more skilled you become.<\/p>\n","protected":false},"excerpt":{"rendered":"

<\/a>Learn autogenic training<\/p>\n

AUTOGENIC TRAINING
Copyright \u00a9 1999-2004 by Lynn D. Johnson. Reproduction permitted. Contact:Ljohnson@solution-consulting.com.
The autogenic training exercises below can help you recover from anxiety, stress, and tension.
These exercises have also been shown to aid in the recovery from certain diseases in which stress
plays a part, such […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-318","post","type-post","status-publish","format-standard","hentry","category-prevention-strategies"],"_links":{"self":[{"href":"https:\/\/4abettermemory.com\/memory\/wp-json\/wp\/v2\/posts\/318","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/4abettermemory.com\/memory\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/4abettermemory.com\/memory\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/4abettermemory.com\/memory\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/4abettermemory.com\/memory\/wp-json\/wp\/v2\/comments?post=318"}],"version-history":[{"count":3,"href":"https:\/\/4abettermemory.com\/memory\/wp-json\/wp\/v2\/posts\/318\/revisions"}],"predecessor-version":[{"id":399,"href":"https:\/\/4abettermemory.com\/memory\/wp-json\/wp\/v2\/posts\/318\/revisions\/399"}],"wp:attachment":[{"href":"https:\/\/4abettermemory.com\/memory\/wp-json\/wp\/v2\/media?parent=318"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/4abettermemory.com\/memory\/wp-json\/wp\/v2\/categories?post=318"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/4abettermemory.com\/memory\/wp-json\/wp\/v2\/tags?post=318"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}