“Open your mind to the power of self-

suggestion” Johannes Schultz

Autogenics: KINES 083Rich Renzi

Presentation Outline

• Background

• What it is

• What it does

• Is it safe

• How to Get Started

• Class Exercise

• Conclusion/ Questions

Background• Technique developed by

Johannes Heinrich Schultz (pictured)

• First Published in 1932

• Abbe Faria and Emile Coue are the forerunners

• Herbert Benson, MD, a Harvard professor also did significant research in the area

What it is• It is a concentration skill that

sends internal messages from the conscious mind to specific body parts to alter individual’s physiological functions

• Involves the daily practice of sessions that last about 15 Min

• Uses visualizations to induce relaxation

• Promotes physical and psychological health and performance through mind-body interactions that lead to psycho-physiological regeneration.

What it does• Emphasizes parallels to

techniques in yoga and meditation

• Autogenic training restores the balance between flight or fight and the rest and digest branches of the autonomic nervous system

• This has important health benefits, promotes digestion and bowel movements, lowers the blood pressure, slows the heart rate, and promotes the functions of the immune system

Is it safe• If you have a serious disease

such as diabetes or a heart condition, learn and use AT only under the supervision of your doctor.

• Not recommended for children under 5 and people with severe mental or emotional disorders

• Stop if you feel very anxious or restless during or after doing the exercises

Keep in Mind• Position yourself comfortably

• Minimize sensory reception

• Focus on internal physiological process

Getting Started• Find a quite relaxing place,

away from distraction.

• Pick a position (on your back lying flat, palms up or sitting in a upright position in a chair)

• Pick an approach• Indirect Approach= Simply suggest

that certain parts of your body are becoming warm and heavy.

• Direct Approach= Utilize a greater sense of mental imagery making specific physiological systems responsible for the sensations of warmth and heaviness.

Beginner’s ApproachFirst take a deep, slow breath and feel a sense of

relaxation as you exhale.

Do this a few times with each breath becoming slower and deeper.

Then say the following thoughts to yourself…

Beginner’s Approach Continued

Phase 1: Heaviness My arms and hands feel

heavy. My legs and feet feel heavy. My arms and legs feel heavy.

Phase 2: Warmth My arms and hands feel

warm. My legs and feet feel warm. My arms and legs feel warm.

Phase 3: Heart My heart is calm and relaxed. My heartbeat is slow and

relaxed.

Phase 4: Breathing My breathing is slow and

relaxed. My breathing is calm and

comfortable.

Phase 5: Solar Plexus My stomach area is calm

and relaxed.

Phase 6: Forehead My forehead is cool. My forehead is calm and

relaxed. My entire body is calm and

relaxed.

Questions?