autogenics
TRANSCRIPT
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“Open your mind to the power of self-
suggestion” Johannes Schultz
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Autogenics: KINES 083Rich Renzi
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Presentation Outline
• Background
• What it is
• What it does
• Is it safe
• How to Get Started
• Class Exercise
• Conclusion/ Questions
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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
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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.
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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
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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
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Keep in Mind• Position yourself comfortably
• Minimize sensory reception
• Focus on internal physiological process
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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.
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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…
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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.
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Questions?