Implementation

Autogenic training is done alone or in small groups. Groups meet an average of six to ten weeks long or twice a week. Here, the basic principles are taught relaxation techniques to ensure the necessary motivation for active participation and regular exercise - especially after the end of the course - can afford to.

Certain exercise postures easier to autogenous training, the self-relaxation and meditation. This includes above all a comfortable position with as little muscle tension. Such an attitude, for example, when lying on your back or while sitting in an armchair or chair taken with armrests. If the chair or any chair armrests to offer the so-called Droschkenkutscherhaltung. For this a sitting position is taken, the head falls forward slightly and the legs are placed at right angles, covered the knees slightly outward, are the feet together and rest your forearms on the thighs. In addition, a passive and accepting attitude is important to be hidden in the flash of thought at times during the exercise and attempts to ignore perceptions outside the body (such as noise).

At first it is helpful to close their eyes during the exercises, thus promoting the self-absorption. Later, the exercises can also be performed with open eyes.

The autogenic training should take place in a darkened, quiet room as possible. It is recommended to exercise daily in one of the specified positions, wherein a change between lying and sitting posture can be favorable. Especially at the beginning the aim of the exercises aim of this method and the type of body awareness to become more familiar.

Autogenic training is for beginners in the basic level of exercises, which are successively learned in each session and will be auditioned in which short sentences from the instructor and rhythmic monotone of the practitioner or spoken inside. The aim is that the practitioner at any time can put into a state of relaxation.