Autogenic Training
A Practical Guide
in Six Easy Steps
by Karl Hans Welz
Part 2:
Six Steps of Practice |
The new Orgone Mind Machine LPOG
2400 DL from HSCTI:
The ideal accessory to advanced
methods of Autogenic Training
HSCTI, P.O. Box 1298, Woodstock,
GA (770) 650 2046
|
Before you Begin
Autogenic Training:
Learn how to Cancel
You are well aware of the fact that ideas, thoughts,
and resolutions, have the tendency to materialize. Some people speak of
thought forms that will eventually become reality.
If you use the first training formula, i.e., 'my
right arm is very heavy,' certain changes will take place in that arm that
last as long as you are in the Autogenic state. The formulas that follow
induce other changes.
When you end your practice, you need to undo these
changes. To undo these changes you need to cancel them. Even if you have
felt nothing it is good to undo. This is so because sometimes the formulas
may induce delayed reactions. You cancel by following the instructions
that Dr. Schultz has given:
Say:
Arms firm, breathe deeply, open eyes.
At the same time you may stretch and bend your arms
vigorously, then breathe deeply and open your eyes. Canceling will not
work as well if you open your eyes before you relax your arm muscles again.
If you open your eyes prior to canceling, some feeling of heaviness or
some other sensation may persist in your arms for some time. If you do
not cancel correctly some heaviness may last for several hours, in rare
cases even days.
The more determinedly and conscientiously you cancel,
the more effective the whole practice of Autogenic Training will be. Should
you fall asleep while practicing, you need not cancel, of course. The same
holds if you are suddenly interrupted during your practice, by the telephone
or the doorbell, for example. In such a case you will suffer a brief shock
that makes it unnecessary to cancel.
The First Step in
Autogenic Training:
Inducing Heaviness
All practice of Autogenic Training is simple. You
sit or lie comfortably, preferably in a relaxed state. The EPG points at
you from the side, about the middle of your body or, better, you carry
a transfer disk of a Power Booster on you.
The first training formula that you use is:
MY RIGHT ARM IS VERY HEAVY
Left handed people will do well to use their left
arm because they can relate better to it. Their formula is therefore:
My left arm is very heavy.
You should repeat this training formula mentally.
Do not speak it out. Spoken formulas may interfere with the exercise. When
you are repeating the formula in your mind, you should do so as intensely
as you can. You may imagine it written before you or you may hear someone
speak the formula, or both. You may even imagine yourself writing the formula
onto a poster board.
It is important that you concentrate on the training
formula. Your imagination helps this concentration. Should sudden ideas,
thoughts, memories and the like appear, it is important that you do not
attach yourself to them and that you pay them not any attention. Simply
disregard them and keep focusing on the training formula that you keep
repeating. Concentration will come with practice.
You should repeat the training formula in your
mind six times. Then you follow with
I am completely calm
After which you follow with another six times of
my right arm is very heavy
one time of
I am completely calm
and so on.
Should any unpleasant feeling occur during the
practice, you should stop it with the proper canceling technique.
Repeat the heaviness practice five to six times
when you practice for the first time. You may also practice until you actually
feel the heaviness.
Usually the feeling of heaviness will come with
the first practice. In some cases several practice sessions are necessary
to induce this feeling.
Do not continue unless you have mastered the heaviness
practice.
The Second Step
in Autogenic Training:
Inducing Warmth
The induction of a feeling of warmth is aimed at relaxing
the blood vessels. You should practice it after you have attained the feeling
of heaviness. If you could not attain the feeling of heaviness after two
weeks of practice, you may also proceed with the warmth formula.
A feeling of warmth indicates that the blood vessels
have relaxed and dilated. The warmth practice will have results that are
superior to the results of the progressive relaxation technique. Progressive
relaxation techniques are very much the practice of choice in guided meditation
practices as well as in some methods to induce hypnosis. States of relaxation
that you can achieve with Autogenic Training are considerably deeper and
much more thorough than what you can achieve with progressive relaxation
and related methods. The warmth practice of Autogenic Training will prove
this point to you beyond the shadow of any doubt. Especially the practices
that follow will show you the tremendous control and power that you can
achieve with the practice of Autogenic Training.
You induce the warmth as follows: I am completely
calm (once)
My right arm is very heavy (six times)
I am completely calm (once)
MY RIGHT ARM IS VERY WARM (six times)
I am completely calm (once)
My right arm is very warm (six times) . . . . . . . .
(Repeat this sequence several times)
Cancel:
Arms firm - Breathe deeply - Open eyes.
You may have more ease in attaining the feeling of
warmth than the feeling of heaviness. Should you not attain this feeling
after two weeks of training, I suggest that you bathe your arm in warm
water shortly before the practice or that you place your hand on a warm
object. The remembered feeling of warmth can facilitate the attainment
of actual warmth during the practice. Never use the formula 'my right arm
is very hot.'
The feeling of heaviness indicates that the muscles
are relaxed. If your practice regularly, the feeling of heaviness will
appear rather quickly and noticeably, as soon as you think of heaviness.
The sensation of warmth is caused by the relaxation
(dilation) of the blood vessel walls. It has been demonstrated that the
feelings of warmth and heaviness are accompanied by actual physical changes.
In other words, we are not dealing here with either a figment of the imagination
of with a self deception. In fact, the arms will actually be slightly heavier
as a result of increased blood supply into the relaxed, therefore, wider,
blood vessels of the arms. For the same reason the temperature of the arms
increases slightly. Special thermometers have shown that the increase in
the arm's temperature can be more than 3.6 degrees F, and even more, in
the hand, especially when the initial temperature was on the low side.
Later you can learn powerful techniques to supply an increased amount of
blood to any part of the body.
The autonomic nervous system is such that the state
of tension in one group of muscles communicates itself automatically to
the adjacent group. The tension spreads and increases as a consequence.
On the other hand, when the muscles of the arm are relaxed, this relaxation
too influences other groups of muscles until relaxation spreads ultimately
over the whole body. This desired extension of heaviness and warmth (relaxation
of muscles and blood vessels) over the whole body is called "generalization."
The more advanced the practitioner of Autogenic
Training is the more heaviness and warmth appear as simple reflexes. At
a later point of your training the feelings of warmth and heaviness may
appear upon your intention to practice, even before you lie down and before
you begin with the training.
Once you are advanced, you can simplify your training
formulas to 'arms very heavy' - 'calm' - 'arms very warm,' or 'calm - heavy
- ...'
With advancement you can also insert resolution
formulae into your training while you are practicing.
The Third Step in
Autogenic Training:
The Heart Practice
The two basic exercises of heaviness and warmth result
in a definite shifting of your body experience. Calmness is induced, the
blood pressure may be normalized, pains reduced, spasms of asthma alleviated,
indigestion, constipation, etc., can be dealt with, chronic spasms may
begin to dissolve. According to Dr. Schultz, improvement and even cure
of some dysfunctions followed the practice of Autogenic Training. The experience
of warmth influences the entire circulatory system, because the relaxation
of the blood vessels tends to spread from the left arm to the coronary
vessels. Consequently more blood and oxygen go through the heart and heart
pains often disappear.
It is possible to exchange practices three, i.e.,
the heart practice, and four, the breathing practice that you will find
in the next section.
The new training formula is the following:
My heart beats calmly and regularly.
Very sensitive people may use:
My heart beats very calmly.
It is dangerous to use the formula 'my heart beats
very calmly and slowly.' The heart reacts very strongly to that and serious
disturbances may result.
When practicing the heart formula, you will likely
discover your heart, i.e., you will learn to feel your heart.
The full sequence of the exercises is now:
I am completely calm (once)
My right arm is very heavy (six times)
I am completely calm (once)
My right arm is very warm (six times)
I am completely calm (once)
MY HEART BEATS CALMLY AND REGULARLY (six times)
I am completely calm (once)
My heart beats calmly and regularly (six times)
. . . . . . . .
Canceling:
Arms firm, breathe deeply, open eyes.
The Fourth Step
in Autogenic Training:
The Breathing Practice
Even with just one or two sessions of the heaviness
practice, usually your breathing becomes much calmer and more regular.
The new formula is:
MY BREATHING IS VERY CALM
This does not mean at all that you should now try
to influence your breathing. On the contrary, your breathing should self-regulate,
i.e., it should determine its own rhythm. I advise that you abandon yourself
to your own breathing. In other words: your breathing should just happen!
Above all, avoid conscious and controlled breathing! If you have difficulties
to do so, you may add to the formula 'it breathes me.'
Persons who are tense or who are in an emotionally
disturbed state breathe irregularly with respect to frequency and volume.
In such instances I suggest that you use 'my breathing is completely calm
and regular.'
Adding the breathing formula to the practice, your
routine goes now as follows:
I am completely calm (once)
My right arm is very heavy (six times)
I am completely calm (once)
My right arm is very warm (six times)
I am completely calm (once)
My heart beats calmly and regularly (six times)
I am completely calm (once)
MY BREATHING IS CALM AND REGULAR (six times)
I am completely calm (once)
My breathing is calm and regular (six times)
. . . . . . . .
Canceling:
Arms firm, breathe deeply, open eyes.
The Fifth Step in
Autogenic Training:
The Abdominal Practice
After you have learned to relax your limbs and your
chest organs, you proceed to calm down the abdominal organs with the following
formula:
MY ABDOMEN IS FLOWINGLY WARM
or
MY SOLAR PLEXUS IS FLOWINGLY WARM
The abdominal muscles react very sensitively to the
psyche to an extent that in moments of extreme fear some people can actually
soil themselves. Consequently, people who are very tense suffer from constipation,
indigestion, and similar disturbances. Even the digestive glands are sensitive
to our emotional conditions. Often they fail so that we cannot digest our
food. Then they simply demand that we relax first and then eat.
The person who has frequent mood changes, whether
he or she is aware of them or not, or who assumes faulty emotional postures,
can easily make his or her body a whipping boy. This leads to a determined
attempt to gain control of the autonomous nervous system with the help
of Autogenic Training.
The solar plexus is part of the autonomous nervous
system. It is the largest nervous network. It is located behind the stomach,
in back of and to both sides of the mid spine. Being midway between the
breastbone and the naves, the solar plexus regulates the function of the
abdominal organs and transfers our moods to them.
Subjectively you will feel a pleasant warmth in
the upper abdomen while you practice Autogenic training. Sometimes the
entire body becomes warm. Occasionally you may first experience the feeling
of warmth in the kidney area.
With this fifth practice, your training program
looks as follows:
I am completely calm (once)
My right arm is very heavy (six times)
I am completely calm (once)
My right arm is very warm (six times)
I am completely calm (once)
My heart beats calmly and regularly (six times)
I am completely calm (once)
My breathing is calm and regular (six times)
I am completely calm (once)
MY ABDOMEN IS FLOWINGLY WARM (six times)
I am completely calm (once)
My abdomen is flowingly warm (six times)
. . . . . . . .
Canceling:
Arms firm, breathe deeply, open eyes.
The Sixth Step in
Autogenic Training:
The Head Practice
You are going to use the following formula:
MY FOREHEAD IS PLEASANTLY COOL
Including this formula, your complete practice of
Autogenic Training is as follows:
I am completely calm (once)
My right arm is very heavy (six times)
I am completely calm (once)
My right arm is very warm (six times)
I am completely calm (once)
My heart beats calmly and regularly (six times)
I am completely calm (once)
My breathing is calm and regular (six times)
I am completely calm (once)
My abdomen is flowingly warm (six times)
I am completely calm (once)
MY FOREHEAD IS PLEASANTLY COOL (six times)
I am completely calm (once)
My forehead is pleasantly cool (six times)
Formulaized resolutions, ten to thirty times repeated.
Canceling:
Arms firm, breathe deeply, open eyes.
I advise strongly that you use the wording as above
until you have fully mastered the practices. Only when you have become
very familiar with each one of the training formulas, then you may abbreviate
them as follows:
Calm - Heavy - Warm - Heart and breathing completely
calm - Abdomen flowingly warm - Forehead pleasantly cool.
Canceling:
Arms firm, breathe deeply, open eyes.
It is also very useful to keep records of your experiences
in Autogenic Training. This is especially important if you combine your
practice of Autogenic Training with a program of intuitive development,
self help, and practices of neuro-cosmic programming.
Formulaized resolutions may have a general character
such as 'I am making it,' or more specific ones such as 'I am making good
business decisions.'
If you are working toward self help and effective
life force techniques, you will custom tailor your formulaized resolutions
to your training.
Formulaized resolutions are also very helpful in
dissolving the chronic spasms of your emotional armor. I suggest that you
read the works of Wilhelm Reich.
The effects of Autogenic Training are enhanced
significantly if you point a chi generator towards yourself during practice.
I will gladly give you additional information concerning
Autogenic Training, especially practical application of this powerful technique
for your general advancement. Write to:
Karl Hans Welz
c/o HSCTI
P.O. Box 1298
Woodstock, GA 30188
Information
about Welz Chi Generators (Orgone Generators)
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Copyright 1991 by Karl Hans Welz.
All rights reserved. No part of
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Published by HSCTI
P.O. Box 1298
Woodstock, GA 30188