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Autogenic Training AUTOGENIC TRAINING A PRACTICAL GUIDE IN SIX EASY STEPS BY KARL HANS WELZ Important Information: Advanced Autogenic Training Course Now you can master Autogenic Training within a few hours rather than after the traditional method of consistent daily practices, with which it would take you several weeks until you would have mastered the practice. This rapid mastery of Autogenic Training became possible with the help of a Chi generator®, which is set to pulsate in an alpha frequency, or with a corresponding Chi-Card® (www.chi-card.com). To find out more about this truly revolutionary method of Autogenic Train- ing, which I developed, study the course in the web site www.autogenic- training.org - all with video presentations, and then go to www.TVOPK.com, where you can view my past video broadcasts on the subject-matter and where you can sign up to seminars, during the course of which you can master Autogenic Training within a few hours. Moreover, you can become a certified teacher of this brand new method of Advanced Autogenic Training. E-mail [email protected] for more information. Copyright© 1991 by Karl Hans Welz. All rights reserved. No part of this book may be reproduced in any forms or by any means, electronic or mechanical, including photocopying, recording, or by any infor- mation storage and retrieval system, with- out prior permission in writing from the author. Published by Karl Hans Welz P.O. Box 1298 Woodstock, GA 30188 AUTOGENIC TRAINING it by just reading a how-to guide book as this one. It is better, however, to Autogenic Training has been de- practice with a group. veloped by Dr. Schultz who published More important, Autogenic Train- the first book on the subject in 1932. ing can be mastered in a relatively short Dr. Schultz recognized that during hyp- period of time. Most people become nosis the subject experiences various proficient in it in a matter of a few feelings such as warmth and heavi- weeks by practicing two or three times ness. He went on to teach practices daily for five to ten minutes. to self induce these feelings and, con- sequently, hypnotic states. From this To practice Autogenic Training self induction practice comes the name, you need no tolls, paraphernalia, gu- Autogenic Training. Auto-genic means rus, or physical exertion. It is self- self created. generated in your mind. Schultz, who was a physician, Methods related to autogenic said that in its practical application, Training are Coueism ("day by day I Autogenic Training is a system of very am better and better"), progressive re- specific auto suggestive formulas to laxation, Zen, and Yoga. Autogenic relax tensions and to alleviate psycho- Training has more in common with Yoga somatic disturbances, including many than with progressive relaxation. cases of insomnia, overweight, inabil- Dr. Schultz developed Autogenic ity to concentrate, high blood pressure, Training in the first quarter of this cen- constipation, skin problems, etc. tury. He was drawing mainly from hyp- You can also use Autogenic Train- nosis and yoga. His first book, "Auto- ing to create a receptive basis for very genic Training, Concentrative Self Re- specific formulaized resolutions. These laxation," appeared first in 1932. resolutions can be a decisive help in The basic practice of Autogenic solving many of your problems and in Training consists of seven formulas that assisting you in many of your endeav- you repeat in a specific pattern: ors. I am completely calm (once) The practice of Autogenic Train- My right arm is heavy (six times) ing causes a state of relaxation so deep I am completely calm (once) that fifteen My right arm is warm (six times) minutes of training can make up for a I am completely calm (once) sleepless night. My heart beats calmly and regu- Autogenic Training has been used larly (six times) successfully in Europe by thousands of I am completely calm (once) people in every walk of life for more My breathing is calm and regular than half a century. In Europe, Auto- ... it breathes me (six times) genic Training is taught mostly in doc- I am completely calm (once) tors' offices, in hospitals, and in uni- My abdomen is flowingly warm versities. (six times) I am completely calm (once) One of the great advantages of My forehead is pleasantly cool autogenic Training is that almost any- (six times) body except young children can learn I am completely calm (once) You can then proceed with as an induction method that brings their formulaized resolutions that you repeat clients into a mere hypnoid state rather between ten and thirty times. Such than a hypnosis. Usually they lack the formulas are very effective, because skill to lead their subjects into deeper you repeat them during an altered state levels of hypnosis. Hypnoid states of of consciousness. consciousness lack the depth that is needed to bring about significant You end the session by cancel- change in the subject. ling out the effects of Autogenic Train- ing with the following formula: In Autogenic Training the practi- tioner repeats formulaized resolutions Arms firm, breathe deeply, and instead of the positive suggestions open eyes. that the hypnotist usually gives. The In the following chapters you will practitioner of Autogenic Training needs find a more detailed introduction in the to be careful to formulate the resolu- various stages of Autogenic Training. tions correctly. The subconscious that is addressed with the resolution has the habit of taking things quite liter- AUTOGENIC TRAINING ally. AND HYPNOSIS You may also use autogenic Train- ing to enhance the suggestions on a People who are under hypnosis self hypnosis tape. This is so because experience usually two conditions: a the state that you can reach with the feeling of heaviness and a pleasant method of autogenic Training is much feeling of warmth. Other feelings de- more receptive than the states that pend on the level of depth of the hyp- the progressive relaxation techniques nosis. on tapes can ever induce. An unspeci- fied ormula such as '... and you are It is important to know that ev- getting deeper and deeper into a state ery hypnosis is in reality a self gener- of relaxation and hypnosis' does not ated state of mind that is helped by always do the trick. the suggestions of a skilled hypnotist. Autogenic Training goes one step fur- ther than hypnosis. In Autogenic Train- ing it is the subject who is also the hypnotist. With Autogenic Training you self induce the physiological conditions of hypnosis. Once you have induced the physiological conditions of hypno- sis, the psychological conditions of this state follow naturally! Autogenic Training actually leads to deeper and more workable states of consciousness than most modern day hypnotists achieve in their subjects. This is so because most professional hypnotists use progressive relaxation MAGICAL STATES AND HOW TO LEARN AUTOGENIC T RAINING AUTOGENIC T RAINING Magical states are kin to hypnotic states. Many of the more advanced To learn Autogenic Training is magical states compare to very deep very easy. All you need to do is sit or hypnotic states. However there are lie down comfortably and consistently also significant differences between repeat the formulas. magical states and hypnotic states. One of the most important differences If you believe in the power of is that in a magical state the practic- the method, you have an added plus ing magician remains fully conscious that enhances the speed of your learn- and in control. Considering this char- ing process. However you need not acteristic of magical states, we know have this attitude of believing. The that Autogenic Training is very similar method will show success rather rap- to them. Therefore the practice of idly. As a result of such direct evi- autogenic Training lends itself to the dence you will develop an unshakable induction or enhancement of magical confidence in the practice of Autoge- states. nic Training. Results are a much bet- ter motivator than thousands of words In my book "A Course in Cosmic ever can be. Consciousness" I am using methods It is very important that you prac- that are related to Autogenic Training tice of Autogenic Training systemati- to bring about a self induced alignment cally on a regular basis. If you are a of the four elements. The magical pro- beginner, you should follow the instruc- tection and power that you can achieve tions as closely as possible. with this method of alignment are su- perior to the rather feeble invoking of As a beginner you should prac- the four corners or the pentagram tice Autogenic Training two or three ritual. times every day, five to ten minutes every time. Ideal times are before you Persons who have mastered Au- go to sleep and right after you wake togenic Training are familiar with meth- up. To begin the day with Autogenic ods of rapid induction of the autogenic Training can be source of well being for state. Once you have induced this au- the whole day. This practice can help togenic state, you may follow by spe- you attain and maintain your perspec- cific formulas that you design to in- tive. duce any desired magical state, even the most complex one. In the case you have the ten- dency to fall back asleep while you are The use of Autogenic Training to training in the morning, you need to help inducing and enhancing magical repeat the following formula during states is anew your practice: method that deserves more elaborate study. I am staying free and fresh while I am training. To begin your day with Autoge- You should use the same formula nic Training can be s source of psychic if you practice anywhere you do not and physiological well being.
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