Autotraining: preparation, conduct, examples

Autotraining is aimed at teaching the management of the muscular system, the respiratory system and also the imagination of a person with the aim of influencing their own physical and mental state.

Auto-training: training

Before you start auto-training, you should prepare a little. Before auto-training you can not take psychotropic drugs, alcohol, coffee, energy drinks. Strongly recommended 2-3 hours before classesauto-training does not use sharp, bitter, salty, fried foods. In addition, it is impossible to drink too much liquid before the beginning of classes, because because of this heart palpitations increase and it becomes more difficult to relax.

For employment by autotrangom it is necessary to accept a pose, promoting relaxation. Depending on the location of the training, and this may be your own house, car salon and train compartment on a long trip, you can take one of the following options:

• the pose of the "mummy": lie on the floor, hands along the body, legs on the width of the shoulders, head, neck and back are on the same line;


• the "coachman" position: sit down, tilt your head forward (so that you can squeeze the thyroid gland tight), put your hands on your hips, bend your knees at right angles;


• pose "half-lying half-sitting" - suitable for classes in a soft comfortable chair.

Before the lessons of auto-training it is recommended to reduce the impact of various extraneous noise, however, a moderate "background" noise is allowed (for example, on a trip).

Autotraining: conducting

Autotraining should be conducted only when the person himself is interested in this. The positive impact of self-training increaseswhen during classes a person slightly (!) is excited, a little tired physically, his muscles are relaxed. Words pronounced during auto-training should not meet criticism, resistance, said should be desired for the person.

The content of the text, which is pronounced by a person during auto-training, is divided into two parts. The first is designed to relax the body, and the second is the so-called "formula". The formula includes words that a person wants to "recharge".

An important point! Words for auto-training should be learned by heart in advance, before the beginning of the lesson, so that later in the process of auto-training you should not be distracted by recalling the required text.

Autotraining: examples

To quickly and effectively relieve tension, fatigue, you can use, for example, such auto-training.

In the first part, use the following wording:

"I rest, I relax, I feel free and easy, I'm calm, I'm calm, I'm calm, the whole body is relaxed." It's easy and pleasant for me. "I rest."

In the second part the following wording is used:

"I have rested. I feel refreshed. I feel light in the whole body. I feel vivacity in the whole body." I want to get up and start acting. "I open my eyes and I am full of strength and vigor.

The first part should be repeated several times until the maximum relaxation is achieved. After that, you should say the second part and then quickly get up energetically.

For rejuvenation, auto-training can be carried out with approximately such a verbal formula:

"I'm getting younger every day. My body is working harder and harder. My brain is getting younger, my heart is young and strong. My blood vessels grow stronger. I'm getting healthier every day, I feel my youth and energy. Every day I get younger! "

At employment by auto-training it is possible on own discretion to correct formulas, the main thing is not to lose their essence.