Today, we all live in a very dynamic world, which more and more takes us into the routine of affairs that are far from connected with our spiritual and psychological development as individuals. Johann Schultz, as the founder of auto-training, argued that auto-training as a way of dealing with stress will still show itself ahead and will become not only a means of treatment, but also with the help of auto-training, people will be able to prevent a dynamic imbalance in the body. The psyche as an open system, which is always in direct interaction with the environment, needs the direct help of the person himself. The balance between internal and external is the main task of self-regulation. Therefore, auto-training aims to find this balance, which will lead the person to healing and get rid of negative environmental factors.

Relaxation autotraining. Auto-training for calming.

The history of auto-training as a way of self-regulation began in 1932. Its founder was Johann Schulz, a German physician, who suggested that the patient’s passive role, such as practiced in hypnosis, does not lead to a lasting effect. Directly the activity of the individual in the implementation of therapy, which is expressed in self-hypnosis and muscle relaxation, makes it possible to achieve a purposeful influence of the person himself on the processes that prevent him from having a balance disturbed, for example, by chronic stress. Neutralization of the negative factor that causes the stress reaction of the body is the main task of auto-training.

When defining auto-training, it should be remembered that this method is based on the theory of suggestion (suggestion). In the broadest sense, suggestion is the impact on a person’s consciousness through verbal and emotional constructions that contribute to the uncritical perception of certain objects by an individual through pre-imposed attitudes. If suggestion is considered from the point of view of self-hypnosis (that is, the individual himself consciously influences himself), then this is auto-training.
Auto-training is self-education, suggestion with the help of special exercises. Thus, by training spiritual qualities, the state of the body is controlled.

Methods of autogenic training The power of autosuggestion

Self-hypnosis is a process of suggestion, the addressee of which are yourself. In the course of self-hypnosis, certain perceptions, sensations, memories and emotions appear in you, during which somatic reactions appear. As part of auto-training, this is achieved. A person first at the physiological level feels the changes that involve other resources to achieve a result. According to IP Pavlov, self-hypnosis is a concentrated irritation of certain areas of the cerebral cortex, which is accompanied by a strong inhibition of the remaining sections of the cortex, representing the functions of the whole organism, its integrity and existence. There is a hypothesis that in exceptional cases, with self-hypnosis, even the destruction of the organism can occur without the slightest physical struggle on its part.
I. M. Sechenov and I. P. Pavlov argued that movement is the final expression of any mental act, thought is a reflex inhibited in its motor part, every thought is a word in the state of the beginning of muscular activity. The principle of reflex activity fully retains its significance in relation to emotional reactions. Therefore, auto-training is based precisely on the fact that everything that is in our head is just an act of an unrealized reaction. All that we self-suggest makes us who we are.

Autotraining stress

The reaction of the body to external stimuli that have an impact psychologically or physically on a person with a further imbalance in the dynamic processes of the nervous system is called stress. The most interesting thing is that auto-training, as a tool to overcome stress, has every right to be considered the most justified, from the point of view of science, a way to overcome internal imbalance. Let’s remember a little physics. Newton’s law: “For every action, there is a reaction.” If something affects us, then, as a rule, the mediator of stress is:
– the ability of a person to predict;
-self-control;
– cognitive interpretation (images, knowledge, concepts and attitudes by which we are individual);
-social support (we are not alone though);
– Skills developed by life (life experience).
The main question is to what extent and to what extent we are able to manage all this and do we develop these qualities in ourselves!? As part of auto-training, which is a way to develop all of the above, we can develop it all with techniques this workout. Therefore, stressors (frustration, lack of time, trauma, conflicts and life changes) are those factors that give rise to undesirable reactions in the form of physical pain (psychosomatics), psychological disorders, or undesirable actions during severe overexcitation. Stress, as an adaptation mechanism, also has a positive function, but it has such a character only when it carries an adaptive potential, and not the destruction of a person and the ability to live a full life.

Autotraining for sleep calming the nervous system. The exclusion of the influence of the outside world.

Dream. What does he give us? Strength and energy for the coming day, or perhaps a state of peace and warmth that gives us integrity and psychological resource? Physiologically, we relax the body, especially the muscles and blood vessels. First of all, he brings us the idea of ​​self-healing, through the secrets that the body itself gives us. Autogenic training makes it possible to achieve, without outside influence, a beneficial state close to sleep, a special feature of which will be independence in choosing the mobilization of certain reserves of the body. In addition, with the help of auto-training, you can learn how to fall asleep quickly!

Auto-training as a sport of a lifetime to relax the body and mind.

What do autotraining and sports have in common? First of all, this is an increase in vitality, which we can also observe in sports. Psychological traumas that arise on our way with life situations are a typical sport, only for the motive of overcoming them and increasing efficiency, self-control, relaxation or well-being. The sport of relaxation, let’s call it that, in the system of auto-training techniques is a means and way to achieve a state of complete self-deepening. Self-control, which auto-training teaches, is the ability to find a golden mean between tension and relaxation. The manner of keeping oneself calm and calm becomes second nature of a person. The development of such qualities makes it possible:
– have a rest in a matter of time;
– self-control with oneself in order to preserve one’s potential and integrity;
-somoregulation of physiological processes (for example, calming the heartbeat);
-increasing working capacity;
– control of pain sensations;
– self-tuning by self-hypnosis;
– self-control through introspection.
Why not the sport of life with a good strategy for success?
Speaking about autogenic training, it is important to remember that it is possible to achieve results with complex therapy if your problems go beyond stress or the emotional sphere. Feelings of complete relaxation in a warm bath through suggestion during auto-training will not give the key to solving problems in the family or at work. This therapy solves the problems of the personal level of perception of life through the prism of the possibility of overcoming not through stress and frustration, apathy and nervous breakdowns, but through calmness and respect for one’s health and one’s environment. Autogenic training requires unconditional and patiently developed inner composure on the path to happiness and harmony.