Autogenic Training
Self-Relaxation Training
How to
Lying or sitting comfortably, silently repeat a set sequence of phrases describing physical states — "my right arm is heavy," "my hands are warm" — allowing the body to genuinely settle into each sensation rather than forcing it.
Benefits
- A structured, verbal alternative to open-ended relaxation
- Developed by psychiatrist Johannes Schultz in the early twentieth century
- Effects tend to strengthen with regular, repeated practice
Practice
10-15 minutes, moving through the phrase sequence for each body area only once or twice per session.
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General information, not medical advice. If you have a health condition or pain, talk to a doctor or qualified teacher first.
