This group of relaxation methods is quite popular and numerous, and it is characterized by the use of the power of human thought. The most well-known method of mental relaxation is autogenic training or auto-training (self-hypnosis, self-suggestion).
In our turbulent times, auto-training is discreet and provides an opportunity to overcome stress and nervous tension, strengthening psychological and physical health. This method is well suited for people with rational thinking.
The main goal of auto-training is to reduce emotional tension, which underlies neurotic states. Auto-training helps achieve a state of deep relaxation and concentration, in which the mind focuses on what you would like to change. While in a state of autogenic immersion, a person can control organs and systems that are not subject to the mind in a normal state. Auto-training can be conducted individually or in groups of up to 10 people.
The main technical technique of auto-training is the repeated mental repetition of six verbal formulas that describe a state of relaxation.
1st formula is related to heaviness ('arms and legs are completely heavy').
2nd – to warmth ('arms and legs are warm').
3rd formula 'heart beats evenly and calmly' (it is not used for cardiophobia, as this revives fears about the heart).
4th formula – 'breathing is even and calm'.
5th formula – 'warmth in the solar plexus'.
6th formula – 'feeling of coolness in the forehead area'.
As a rule, a course of auto-training consists of 8-12 sessions with a specialist, and then the person conducts autogenic training independently. In order to achieve a successful result, the most important thing is to train daily, combining faith in one's own strength with perseverance.
Today, the method of verbal self-suggestion, called affirmations, is quite popular. Affirmations are verbal formulas that are composed according to certain principles (they use only positive expressions, do not use the particle 'not', use only the present tense, are pronounced in the first person). With the help of affirmations, which need to be repeated many times, one can achieve a state of relaxation and calmness of mind and body.
For those who have a vivid imagination, the method of creating mental images is well suited. Images have considerable power: they can evoke a wide variety of states, from joy to sadness, from mobilization of all forces to complete relaxation. An important point is to find 'your' image that brings you to the desired state. Bright and beautiful pictures that our mind imagines help fill with positive emotions and relax the soul.
The most effective images for relaxation are when you lie on a soft featherbed, bask on the seashore, or relax in a pleasant warm bath. Even a brief immersion in such a comfortable situation has a positive effect on a person's state. When you apply a specific image, it is very important to examine all details as well as possible and feel everything thoroughly. With successful training, after some time it will be enough just to recall the image, and at the level of muscle memory, the body itself will reproduce the state of relaxation.
Relaxation using mental images or affirmations is recommended to be combined with methods of muscle relaxation.
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