Autogenic training - Exercise 6 - Handbook of a practical psychologist

Autogenous Exercise - Exercise 6

After you can easily change the tone of the abdominal muscles, cause heat in this area, you can move on to the next exercise. The sixth exercise is the last, final exercise in the course of autogenic training for beginners. Its purpose is to teach those engaged in voluntary influence on the tone of the vessels of the head.

The sixth exercise is aimed at feeling cool in the forehead. To master them, it is necessary, having done everything that has already been learned in the last lessons and ending with the fifth exercise, to continue the slow abdominal breathing, gradually shifting the concentration of attention from the abdominal cavity to a natural sensation of air movement along the nasal passages. The movement of air inside you during exhalation is felt as warmth, during inspiration - as coolness. This change of warm and cold air must be felt and realized.

If the exercise does not work for you, then you can force the training by making three vigorous breaths through the mouth. A jet of inhaled air cools the mucous membrane of the mouth, which is most clearly seen in the tongue. Next comes the usual nasal breathing, but you will continue to feel the change of coolness and heat in the mouth area. By the end of the breathing exercise, there is a slight cool breeze at the top of the face. It is necessary to learn how to retain this sensation of pleasant coolness with the help of this formula:

- My forehead is slightly cool.

Repeating this formula several times, accompany the exercise with visual images. You can imagine that you are on the seashore, lie on warm sand and a cool breeze from the sea blows your face. You can imagine yourself in a warm bath and the way a small draft cools your face.

It is important to emphasize that it is necessary to induce a feeling of pleasant coolness, because too much self-suggestion of cold in the forehead leads to excessive narrowing of the vessels of the brain, deterioration of the oxygen exchange of its cells and, as a consequence, can cause a headache. At the same time, the correct use of the sixth exercise is a good remedy against headache of vascular origin and can serve to improve attention and improve performance. This is especially true for the extended version of the exercise based on the following formulas:

- The whole body is loose and relaxed.

- A cool breeze blows your face.

- The breeze dries whiskey.

- My forehead is pleasantly cool.

- Breathe easily and freely.

- Coolness refreshes the head.

- The brain vessels have slightly expanded.

- Nutrition of nerve cells in the brain was improved.

- All the painful and unpleasant sensations in the head disappeared.

- Normalized blood pressure.

- The head is free from heavy thoughts.

- I can focus on any thought.

- My thoughts are clear and precise.

- The head is fresh, light.

- I'm completely calm.

- The feeling of peace is pleasing to me.

- My nervous system calms down and rebuilds.

- I'm calmer every day.

- Tranquility becomes the main feature of my character.

- My nervous system reacts calmly to all the troubles and difficulties.

- In any situation I remain calm, self-restrained and self-confident.

- Nothing will take me out of balance and confidence.

- My state of health and mood improves day by day.

- Autogenic training strengthens my nervous system.

- I'm completely calm ...

Using this exercise, you can easily cope with a nap that can cover you during an autogenic training session. However, do not use it if you are practicing autologous training just before bedtime, because this can somewhat delay the onset of sleep.

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In addition to the classical versions of AT, it is quite possible to use the simpler exercises-trainings offered by VV Petrusinskii.

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