Would you like to become more confident in yourself, get rid of bad habits, correct your health? Many believe that it is impossible. "What was born, so born," one of the excuses. At the same time, science is proved that a person can change herself, it becomes better to choose the image to which it will strive. One of the effective ways to independently affect consciousness is autotraining.
Autotraining - what is it
The concept of "autotraining" can be interpreted in different ways.
The Word itself is formed from the Greek "Himself" and English "Training", that is, with the literal translation, "self-study" is obtained.
Find out what awaits you today - a horoscope for today for all zodiac signs
By numerous subscribers requests, we have prepared an accurate horoscope application for a mobile phone. Forecasts will come for your zodiac sign every morning - it is impossible to miss!
Download free: Horoscope for every day 2020 (Available on Android)
In a wide sense, autotraining denotes many different methods of self-cultivation and self-purification. Sometimes here include all types of active activities aimed at themselves. However, such an understanding cannot be considered true, otherwise this definition would be suitable for physical exercises, but here we are talking about the methods of psychological self-regulation.
In a narrow value, autotraining is synonymous with autogenic workout. The founder of autogenic training is Johann Henry Schulz, a German psychotherapist. During the Second World War, he collaborated with the Nazis, and initially this technique was conceived in order to allow German soldiers and officers to become more enduring and easier to endure the severity of war.
Schulz shared the receptions on the "highest" and "low" steps. The highest level is characterized by complexity and bulky, it did not acquire popularity, so we will not consider it. It will only be about the lowest stage.
Autogenous training is based on relaxation and self-sufficiency. This method has common features with hypnosis, but, according to many specialists, this method is safer. Hypnosis involves interaction with a psyche of an unauthorized person. Even a professional is sometimes difficult to determine how strong the impact should be. In the case of autogenic training, a person himself influences his psyche, so this method has a softer effect.
For effective self-impact, it is necessary that the brain is immersed in the border state between sleep and wakefulness. This promotes special exercises.
What is needed for autotraining:
- Motivation. Due to the fact that autogenic training is independent work, you must be unimpressed to do exercises regularly and make them qualitatively.
- Faith. If you do not believe in autotraining abilities and all the time you doubt, there will be no result. You will not be able to inspire yourself what you do not believe, the inner resistance will prevent you.
- Emotions. It is necessary to connect emotions, sensations to use both hemispheres of the brain. This is important if you want to achieve the result. That is why it is important to choose the correct wording for self-sustaining: they must cause you confidence and emotions.
Where applies
Autotraining is successfully used to treat various ailments, as well as for self-development and achieve good results in different directions of activity.
Its widespread use is due to the possibilities that it provides:
- You can quickly relax and restore forces.
- Stimulates mental and physical abilities, including improves memory, attention, endurance.
- It helps to cope with pain, control the work of internal organs, for example, nervous tension, heartbeat, etc.
- It simplifies the refusal process from bad habits.
- Wide opportunities for self-knowledge and self-education.
Efficiency and simplicity allow us to apply autogenic training in various spheres of life.
In medicine
Initially, autogenic training was used to treat neuroses, psychosomatic disorders and depression. Subsequently, the list of diseases expanded, autotreating began to apply in complex therapy for the treatment and relief of arthritis, stuttering, generic pain, infertility, asthma, obesity, drug addiction and many other ailments.In sports
Outcasting is used to achieve better results in sports. It helps to cope with neurosis, tune in to win, quickly restore forces, use hidden reserves. At first there were the same exercises for all sports. But today various approaches and even individual programs have been developed.
At work
In many professional spheres, autotraining can increase the level of health, stress resistance and accelerate the receipt of new skills.Especially relevant for professions in which people experience nervous tension suffer from the monotony of work and unpredictable schedule.
In addition, autogenic training helps people creative professions invent new ideas.
In everyday life
Autotraining is used to relax, restore forces, to refuse bad habits, developing new useful skills.
By doing autogenous training, you can save and restore your health, improve well-being.
Forms and Outcasting Methods
At the moment there are a large number of modifications and various autogenic workout methods. However, the most complete representation will give exactly the classic autotraining, developed by Schulz.
In essence, autotraining has a lot in common with yoga and meditation and should be used with caution, preferably under the supervision of a specialist.
Autotraining technique consists of three parts:
- Preparatory: It is to achieve the most relaxed state.
- Main: suggestion of pre-prepared formula.
- Final: Smooth output from the state.
To start exercises, you need to take a convenient post:
- Lying on the back.
- Half a walk when the head lies on the pillow.
- In the post "Kucher": you need to sit down, lean on your knees, slightly tilt your head, relax and close your eyes.
The last pose allows you to carry out autogenic training in public places and even in transport.
Schulz offered six exercises:
- Severity. It is necessary to relax and concentrate on the severity of your body.
- Warmly. Concentrate on warm hands.
- Pulse. We try to feel your pulse.
- Breath. Concentrate on breathing.
- Solar plexus. We focus on the abdominal cavity.
- Cool forehead. We present the flow of cold air at the forehead.
Each of these exercises requires working out. Subsequently, the desired state will be called quickly enough, then you can move to the suggestion of an individual formula.
Among the modern methods of autotraining can be allocated to affirmations, management of attention, relaxation, visualization, self-hypanosis and others.
Main conclusions
- Autotraining is usually used as a synonymous workout.
- Autotraining is based on relaxation and self-sustainment.
- Autogenous training has ample opportunities for self-regulation, therefore applied in various fields.
- There are various forms and methods of autotraining, while there are many modifications of classical autotraining developed by Schulz.