Auto-training was first invented in 1932 by the German doctor I.G. Schultz. When treating patients with the help of hypnosis, he noticed that patients can independently tune into a state of rest and become relaxed, as well as partially immerse themselves in a state of sleep. Now all psychologists, psychotherapists and psychiatrists are absolutely sure that people can be treated with the help of the word. And one of the simplest of these methods is auto-training. It will perfectly help with neuroses, auto-training can also be carried out for a positive mood and better sleep.

If you are in a bad mood, you feel irritable, or you are oppressed by personal problems, then you should set aside at least half an hour for yourself and devote this time to auto-training. But before that, you definitely need to learn how to relax 100%.

1. The right attitude

In order to avoid any interference or noise, you need to take care of complete silence in the house in advance. Set aside a separate room for yourself, turn off your phone, or you can even plug your ears with earplugs or a piece of cotton wool. The room should be warm enough. You can turn on a light, calm, freely flowing melody, reminiscent of the trembling of young foliage, the sound of a small breeze or a light spring, warm breeze. You can light scented candles.
After that, take a comfortable position: lie flat on your back on a surface that will not sag. The limbs need to be slightly bent and relaxed.
It is best to do auto-training for neuroses in a slightly tired state, when all muscles are completely relaxed and you are calm.
And another important rule is the right attitude. You need to be sure that auto-training will help get rid of your problem.

2. Relaxation with auto-training exercise

Before doing auto-training, you need to do exercises that will help you learn how to completely relax. To do this, you need to lie on the floor, on a rug, or other flat surface and perform such a relaxation exercise: you need to stretch your arm, strain it to the maximum and hold it in this position until a tremor goes through your arm. After that, sharply lower your hand down. This is the state of maximum relaxation. Exactly the same exercise then needs to be done with the muscles of the back, abdomen, buttocks, legs, neck. After this complex of physical loads, you will immediately feel heaviness and warmth in the body.

3. Pronunciation of speech

The most important thing in auto-training is to learn to say to yourself those words that will help you tune in to the right wave. Prepare the text in advance, memorize it and pronounce it mentally. Your speech should begin with relaxation, and end with the formulation of a goal. You need to choose specific words depending on what result you need – to solve a problem, raise self-esteem, or tune in to some important act in life. You can also record this text, pronouncing all the words slowly, on an audio cassette and turn it on as needed.

4. Practical lesson – auto-training text

If, for example, you want to overcome anxiety, then after completing the previous relaxation exercise, close your eyes, and pronounce the following text:

1. “I am calm and relaxed. I feel calm and light. I’m calm. I’m calm. I am relaxed. My body relaxed. I rest. I feel good and easy.”

After that, you need to relax the muscles of the arms and legs in turn and mentally pronounce each movement, emphasizing that your body is gradually relaxing more and more. Speaking to yourself like this:

2. “The muscles of the left hand are relaxed: shoulder, forearm, hand, fingers. The muscles of the right hand are relaxed: shoulder, forearm, hand, fingers. Both my hands are relaxed: they are heavy, lie motionless, filled with pleasant warmth. I’m calm. I am relaxed. I feel good and easy.”

3. “The muscles of the left leg are relaxed: thigh and lower leg. The muscles of the right leg are relaxed: thigh and lower leg. My both legs are relaxed: I feel heaviness in them, they lie motionless, they are filled with pleasant warmth. I’m calm. I am relaxed. I feel good and easy.”

4. “My back is relaxed. My shoulders are relaxed. My abdominal muscles are relaxed. The head lies calm and free.

When your body is completely relaxed, say so to yourself and feel lightness and a sense of peace. Enjoy your vacation.

5. “My body is completely relaxed: I feel light and at ease in it. I feel good and easy. I rest”.

Then mentally tell yourself that you have already rested, refreshed and received a charge of vivacity, which is enough to accomplish all your affairs. When you realize that you are ready to act, open your eyes and once again feel a surge of new strength and energy. Thereafter get up and go about your business.

6. “I rested. I feel refreshed. I feel lightness and vivacity in my whole body. I am full of energy and ready for action. I open my eyes. I get up”.

5. End of auto-training

When all the words are said, you need to get up without a sudden movement and take a deep breath. Everything, now you are determined and full of energy and strength.

Attention! Autotraining has contraindications. They should not be practiced with low blood pressure, mental, acutely developing vascular and infectious diseases.