So, you felt or realized that you need to CALM DOWN.
quick and simple calming
options (this will prepare you for longer, deeper calming if needed):
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Next, choose what suits you in the situation around you:
Text for reassurance.
Take a comfortable position. Close your eyes. Breathe evenly and calmly.
Imagine that you are in a mountain clearing with an incredibly beautiful view: distant peaks covered with pine needles, gentle slopes, dozens of small mountain streams uniting at the foot into a crystal-clear lake. It reflects the blue skies and snow-white clouds like a mirror.
You deeply and with pleasure inhale the light, transparent mountain air. It fills the lungs and, together with the blood, penetrates every cell of your body. You feel how lightness and purity fill you. Feel the smell of young fresh grass. You touch it with your hands – it’s juicy, bright green.
But a bright forest bird flew past and sat on a branch of a bush growing nearby with unknown berries. This is her world, her home. Just like yours. Here you feel confident and safe. You are calm, balanced, and your thoughts are clear and precise. You know what you should do, where you should move next.
Take a deep breath and open your eyes.
You can choose the texts that suit you using the link:
Auto-training to calm the nervous system: what is it?
Autotraining is a special psychological technique based on self-hypnosis that helps calm the nervous system, restore peace of mind and inner balance, and restore the balance of biochemical processes occurring in the human body.
Every person who believes in himself and his strengths is endowed with the ability to inspire himself with anything. Although many psychologists classify auto-training as a type of hypnotic influence on the subconscious, unlike hypnosis, the person practicing auto-training is directly involved in this process. Dr. I. Schultz, who can rightfully be called one of the creators of autogenic training, argued that autotraining to calm the nervous system is a person’s conscious regulation of his own psycho-emotional state.
Auto-training for relieving nervous tension is valuable because you can independently control the tone of your muscles, concentrate on the results you want, and evoke the emotional state you need at will.
Auto-training is indicated for people who experience neuroses, neurasthenia, panic attacks, apathy, irritability, and depression. In combination with basic treatment, auto-training helps to cure illnesses based on emotional stress, such as endocarditis, hypertension, constipation, bronchial asthma, and some disorders of the gastrointestinal tract (GIT). Children and pregnant women can practice auto-training to calm the nervous system.
If a person experiences vegetative crises, somatic attacks, states of unclear consciousness and delirium, then it is better for him not to engage in auto-training, but to find another way to improve his psychological health.
30-50 minutes of auto-training is equivalent to 3-5 hours of a full night's sleep. Auto-training has a powerful healing effect: it not only perfectly calms the nervous system, but also improves hormonal levels, normalizes emotional state, pulse and blood pressure, and reduces feelings of restlessness and anxiety.
How does a sleep mantra work?
Reciting these sacred texts affects the release of melatonin, a hormone that is responsible for restful sleep and helps regulate biorhythms.
External circumstances and experiences reduce its production, so you need to create all the conditions in order to regulate this process:
- reduce stress levels;
- relax;
- switch to positive thoughts.
The mantra helps to focus on the current moment, to be in a state of “here and now.” When repeating the text, the activity of the cerebral cortex decreases, all the muscles in the body relax, and deep calm occurs. Consciousness is tuned to positive vibrations.
Indications and contraindications
Indications
In psychotherapy and psychology:
- anxiety and depression, emotional stress;
- insomnia;
- low self-esteem;
- increased anxiety;
- neuroses, neurasthenia;
- sore throat, overtraining.
In psychosomatics:
- bronchial asthma;
- hypertension;
- skin diseases;
- obliterating endarteritis, angina pectoris, arthritis;
- stuttering;
- obesity;
- epigastric pain, constipation, ulcer, diffuse spasm of the esophagus;
- vegetative-vascular dystonia and its numerous accompanying symptoms: dizziness, nausea, fatigue, arrhythmia, shortness of breath, rapid breathing, difficulty urinating, joint pain.
Auto-training has shown low effectiveness in the treatment of hypochondria, hysteria, psychasthenia and obsessive-compulsive disorder. But they are useful for women during childbirth, as they help relieve pain during contractions.
Contraindications
- Darkened consciousness;
- rave;
- hallucinations;
- acute somatic attacks;
- fever.
Experts believe that auto-training cannot be mastered in the absence of motivation and low intellectual development.
Self-regulation techniques
Managing your psycho-emotional state is called self-regulation. As a result of successful work on yourself, you can achieve the effects of calming (reduce emotional tension), recovery (eliminate manifestations of depression) and activation (increase psychophysiological reactivity). Natural methods of self-regulation of the nervous system are:
- healthy sleep;
- healthy food;
- music;
- rest and others.
It is difficult to use such auto-training techniques at work and in other public places where stress or fatigue may occur. The most accessible methods of natural self-regulation are:
- laughter, humor;
- thinking about pleasant things;
- smooth body movements (stretching);
- admiring pleasant things (flowers, paintings, etc.);
- bathing in the sun's rays;
- pleasant sensations from breathing fresh air;
- support with compliments.
Autogenic training
How to quickly restore strength?
How to relieve tension? How to quickly relax? All this can be done using a very powerful technique called autogenic training. A very important characteristic of this method is the absence of contraindications. Anyone can master this technique!
Unfortunately, people often learn about auto-training only at an appointment with a psychologist or at various trainings. But most successful people are familiar with the method and use auto-training for relaxation and self-tuning.
Autotraining is based on active self-hypnosis against the background of relaxation (muscle relaxation). Autotraining was first proposed in 1932 by the German doctor I. G. Schultz, although its elements were used earlier within the framework of meditative practices. Schultz showed that without any help from a hypnotist, people can enter states of rest, relaxation, partial and complete sleep, which are considered the first stages of hypnotic trance.
Autotraining I.G. Schultz is still the most reliable and effective method of psychotraining.
When creating auto-training I.G. Schultz relied on the work of Nikolai Bekhterev and the experience of Indian yoga. Autotraining is nothing more than a European version of yoga. We can also say that this is the very link that will help a European understand yoga.
Texts of powerful Orthodox prayers for peace of mind
Prayer will soften the heart, calm the soul, and put thoughts in order.
"Virgin Mother of God, Rejoice"
“Virgin Mother of God, Hail, Gracious Mary, the Lord is with You: blessed are You among women, and blessed is the fruit of Your womb, for You have given birth to the Savior of our souls.
It is worthy to eat as truly to bless Thee, Theotokos, ever-blessed and most immaculate and Mother of our God.
We magnify You, the most honorable cherub and the most glorious seraphim without comparison, who gave birth to God the Word without corruption. Amen".
Matrona of Moscow
“Blessed Elder, Matrona of Moscow. Protect me from nervous hostility, protect me from dire need. May my soul not hurt from thoughts, and may the Lord forgive all my sins. Help me calm my neurosis, let there be no crying of sorrowful tears. Amen".
“Blessed Elder, Matrona of Moscow. Forgive me for my mortal despair and do not send me a retaliatory punishment. In a terrible depression, I am tired and tired, and at that moment I sincerely repent before you. May God not leave me, may not destroy me, help me, otherwise terrible things will happen. Strengthen my faith, give me more strength, so that the demon does not destroy my soul forever. Thy will be done. Amen".
John the Baptist
“Holy John the Forerunner and Baptist of Christ! This preacher of repentance, do not despise us who repent, but pray to the Lord Christ for us, unworthy slaves, sad, weak, fallen into many sins. We fear death, but we are not sick of our sins and we do not care about the Kingdom of Heaven: but do not despise us, the Baptist of Christ, honorable Forerunner, born in pain of all, mentor of fasters and hermits, teacher of purity and neighbor of Christ. We pray to you, we resort to you: do not reject us who ask for your intercession, renew our souls with repentance, which is the second baptism: by your intercession before the Lord, ask for the cleansing of our sins. Unworthy lips cry out to you, and a humble soul prays, a contrite heart sighs from the depths: stretch out your most pure right hand and protect us from enemies visible and invisible. Hey, Lord Jesus Christ! Through the prayers of St. John Thy Baptist, and even more so of Thy Most Pure Mother, our Lady Theotokos, save us, Thy sinful servants who repent of our sins. For You are the God of the repentant, and in You, the Savior, we place our hope, glorifying Your Most Holy Name, with Your Originless Father, and with Your Most Holy and Good and Life-giving Spirit, now and ever and unto ages of ages. Amen".
Guardian angel
“To the angel of God, my holy guardian, given to me from God from heaven for my protection, I diligently pray to you: enlighten me today, and save me from all evil, guide me to good deeds and direct me on the path of salvation. Amen".
“Because of grief and failure in life, I turn to you, my Guardian Angel. I ask you, hear about my request and help me. From birth you were given to me as my protector. Do not turn away from me in difficult times for me, come to me. Amen!".
“My Guardian, given to me from birth, hear all my requests and experiences. Become my interlocutor, help me get rid of all troubles and misfortunes. The Lord God Himself sent you to me as my helper and protector, without violating his will, come to me in difficult times. Amen".
Saint Barbara
“The most wise and all-fair saint of the Great Martyr of Christ Varvaro! Blessed are you, for the Precious wisdom of God has not been revealed to you by flesh and blood, but God the Heavenly Father Himself, like you, believe for the sake of the one abandoned, expelled and killed by an unfaithful father, received into His beloved daughter; for the corruption of earthly property, the inheritance of the flesh is freely incorruptible; the labors of martyrdom by the repose of the Heavenly One changed the Kingdom; glorify your temporary life, cut short by His death for His sake, with veneration, as if you have placed your soul from the faces of the Heavenly spirits, but keep your body, placed on earth in their angelic temple, by the angel of the commandment intact, honorably and miraculously. Blessed art thou, Christ the Son of God, the Heavenly Bridegroom, the despised Virgin, who desired to have the kindness of thy Caregiver, who through suffering, wounds, pleasure, cutting, and the very heads by beheading, like the dearest creatures, thou didst strive to adorn: so, like a wife, she is faithful to her head - to the husband, Christ united in spirit and body inseparably, saying: I have found Him, whom my soul loved, I held Him and did not forsake Him. Blessed are you, for the Holy Spirit has rested upon you, having been taught by the spiritual to reason spiritually, you have rejected all the spirits of wickedness in idols as destructive, and having come to know the One God the Spirit, as a true worshiper, you deigned to worship in spirit and truth, preaching: “I honor the Trinity, One Divinity.” You glorified this Holy Trinity in life and death through your confession and suffering; pray for me, my intercessor, as I have always been the triple faith, love and hope of virtue. This is where I venerate the Holy Trinity. Imam is the lamp of faith, but is devoid of good deeds of oil: you, wise virgin, give your suffering flesh, filled with blood and shedding wounds, like a lamp of yours, so that by decorating my spiritual candle, I will be honored for you in the Heavenly Palace. I am a stranger on earth and a stranger, like all my fathers; eternal blessings to the heiress and a blessed supper in the Kingdom of Heaven to the partaker, as in the journey of life, the Divine Meal of pleasure, and in the exodus from the world I desire, grant me guidance; and when at the end I begin to lull you into the sleep of death, then touching my exhausted flesh, like sometimes the Angel of Elijah, saying: Arise, eat and drink: for by the grace of the Divine Body and Blood of the Mysteries I will be strengthened in the fortress of that far path of death, even to the Mountains of Heaven : and there, through the three windows of the bathhouse, you first saw God the Trinity by faith, Him together with you face to face, so that I may be worthy to see and glorify Him forever and ever. Amen".
Basics
There is an opinion that auto-training is one of the great self-deceptions, which is completely ineffective. But experts working in this field explain all cases of failure and failure by ignorance of the basic principles of this method. To achieve results, it is extremely important to first study the theory and gradually implement it into practice.
Motivation
All schools, currents and trends unanimously believe that the basis of autogenic training is motivation. You need to really want to get rid of the disease, extra pounds or inferiority complex.
Believe in yourself
Directly related to the previous point, but still not the same. Sometimes a person cannot achieve his goal, despite all his efforts and powerful motivation, only because he has low self-esteem. He cannot correctly formulate personal standards and attitudes that allow him to get rid of problems. Constantly afraid that he won’t cope, won’t live up to it, doesn’t deserve it. Only by changing your self-image can you gain inner strength that can change your quality of life for the better.
Therefore, first you need to work with affirmations that get rid of the inferiority complex.
Ability to concentrate
Experts suggest getting rid of obsessive thoughts that prevent you from concentrating on a problem with the help of a special exercise. It is useful to perform it before each auto-training (and any important event). Take a deep breath. Fix your breathing. Feel the tension in the solar plexus area. Forcefully inflate your stomach. Exhale sharply through your mouth. Repeat three times at intervals of half a minute. After this, the brain will be ready to perceive affirmations.
Situation
If during autogenic training there is a hubbub from the window, the phone rings or vibrates every now and then, and family members pester you with questions and conversations, the event will be a failure. It is extremely important to create an atmosphere of absolute relaxation. This requires silence, peace and complete isolation from others.
Correct formulation of settings
The particle “not”, vague wording, unclear goals and objectives, indefinite modal verbs - there are many prohibitions for affirmations. The specific result depends on how well they are compiled.
In addition to all these points, when autotraining, consistency, regularity of classes, seriousness of intentions, and support from loved ones are important. It's not easy to take it all in. Therefore, one of the most valuable recommendations for anyone who has decided to master AT is to start by visiting a psychotherapist. He will help you get around the main pitfalls and will supervise the process, guiding and correcting errors.
How to choose the right one
When choosing a mantra for sleep, you need to listen to your feelings. Phrases written in the ancient language of Sanskrit are easy to pronounce and remember. You can turn on the audio file you like and listen to it for at least 10-15 minutes.
When choosing a mantra, it is important to remember that:
- a short text does not require much effort to memorize;
- the combination of sounds should not be too difficult to reproduce;
- melodic music - resonate with internal sensations, evoke positive emotions and calm.
Technicians
To organize autogenic training, you need to master a number of techniques.
Relaxation
Wakefulness with reduced activity of psychophysiological functions. Achieved through consistent tension and relaxation of individual muscle groups. Jacobson describes it in detail.
Contemplation
Maximum concentration of attention on a specific subject. It can be constant (continuous contemplation for several minutes), rhythmic (looking at an object for 1 minute, then removing its image from memory) and mental (through imagination). Described by Levi.
Autosuggestion
Self-hypnosis of thoughts without criticism, doubts and fears. Based on speaking (listening, viewing) affirmations. Well written by Kue and Sytin.
Visualization
Creating a visual image in your thoughts. In this case, other sensations (through hearing, touch, taste) can be used as auxiliary techniques. The most common methods: imagery, sensory reproduction of images, visual meditation, guided imagination. You can look at the Simonton couple.
Ideomotor autotraining
Reproduction of the movements of the expected activity in thoughts. Recommended for athletes, pilots, drivers. Excellent for helping to recover from accidents, injuries, and surgeries.
Self-conviction
A technique similar to affirmations, but different from them in the free flow of thoughts. These are not final and unshakable verbal guidelines, but an internal monologue based on arguments, evidence, collection of information and its logical analysis.
Technical means
Use of multimedia installations, audio material, video recordings, computer programs.
On a note. Some experts classify yoga and meditation as auto-training techniques.
Autogenic training in everyday life
For many people, it is easier to master autogenic training than to use it regularly in the future. This happens, as a rule, because it is difficult for us to refuse the temptation to solve our problems quickly and not to be discouraged by failures. Remember that there are no unsuccessful activities, any activity brings benefits. For example, you couldn’t concentrate on the introductory “Relaxation” exercise; “some nonsense was creeping into your head.” But notice that this “nonsense” distracted you from what was bothering you before the lesson, which you could not achieve in other ways. It doesn’t matter if you learn AT slower than others, because once you master it, you will gain a skill for life!
Try to organically “fit” autogenic training into your daily life. Remember that active reluctance to engage in AT occurs if there is no need for rest. “Catch” the moments when fatigue begins to accumulate, and the activity will be desirable. On the other hand, do not bring yourself to the point of overwork, when the activity becomes impossible due to deterioration in the ability to concentrate.
And, most importantly, remind yourself more often that the autogenic state is not something inaccessible, that it arises by itself in everyone who creates the conditions for its occurrence.
Basic techniques
It is possible to learn the basics of psychoregulation thanks to the works of the first inventors of autogenic training, Vladimir Levy and Johann Schultz. The methods of these psychologists for the use of self-discharge in the medical field and everyday life formed the basis for the treatment of diseases of the central nervous system. Autogenic training, described in the works of Levy and Schultz, will help you gain self-confidence, improve the functioning of your internal organs and relieve psychological stress.
Autogenic training according to Schultz
This technique of restoring the nervous system helps to reveal a person’s natural ability - self-hypnosis. The main goal is to set your body up for recovery through meditation, complete relaxation of the body and moral calm. According to Schultz, after auto-training, certain therapeutic effects occur:
- physical and moral calm;
- strengthening the central nervous system;
- awakening the body's defenses;
- gaining self-confidence.
According to Vladimir Levi
The self-regulation training course according to Vladimir Levi consists of using self-hypnosis formulas to relieve moral and physical stress and restore the nervous system. The therapeutic effect is achieved both verbally and through imagination. The auto-training mastering program takes place over a 15-week course, and its main part is based on the principle of mental “tension-relaxation” of muscles. Such therapy helps if you are fully interested in the process and believe in your own capabilities.
Exercises (according to Schultz)
To achieve relaxation, you need to master the following exercises. Do it sequentially.
The first exercise (“Heaviness”) is the main one. The effectiveness of the entire session depends on how fully you can relax the whole body.
In a single complex, these are exercises to manage your condition, which allow you to improve your well-being and relieve unpleasant symptoms. And affirmations will help restore mental balance. You can start working with them immediately after passing the lower Schulz level.
List of powerful mantras
There are powerful mantras designed to help cope with insomnia, obsessive thoughts, anxiety and apathy. All of them should be read immediately before going to bed.
For the treatment of insomnia
This mantra is often used due to its effectiveness.
When you can’t fall asleep, they make the following sounds:
Learn the mantra by heart.
For the technique to work, the following rules must be followed:
- As soon as it’s time to go to bed, immediately leave everything and go to bed.
- Turn off the computer and TV so that the blue light from the screen does not provoke brain activity and prevent you from falling asleep.
- Turn on an audio recording of the mantra or say it to yourself (you can do it out loud, but in a whisper).
- Repeat the words until you feel warmth spreading throughout your body and your eyelids begin to close.
The mantra can not only be read before bed, but also spoken over water and then drunk 5 minutes before going to bed. Under the influence of sacred words, it changes its structure and energy.
For chronic insomnia and bad thoughts
This text must be repeated 108 times in a row:
We repeat the mantra 108 times.
While pronouncing, concentrate on the Ajna chakra, which is located between the eyebrows. Then the effect of the mantra will increase many times over.
To bright and wise dreams
This mantra makes it possible not only to see vivid dreams, but also to receive a prediction for the future on issues of interest.
To do this, before going to bed, say the following words:
We pronounce the words before going to bed.
They help tune the consciousness to the desired wave. In this case, it is necessary to mentally ask the question to which you want to receive an answer. The image that appears in the dream will give a hint on how to proceed and what steps to take.
Mantra for healing sleep
The healing vibrations of this text harmonize the internal state, give energy and vigor. After a good sleep, a person will feel rested, even if he slept for a short time.
This mantra is more suitable for daytime sleep, but it can also be recited at night.
You need to recite this short text until fatigue and the desire to fall asleep come:
Mantra for daytime sleep.
Eliminates nightmares
Sacred text that relieves bad dreams:
From nightmares.
After saying these words, the fear that the dream may turn out to be prophetic will disappear, and the unpleasant sensations caused by it will also go away.
You can also use another mantra that eliminates the effects of black magic or the evil eye:
Words from the evil eye.
For realistic dreams
Such sacred texts are suitable for the practice of lucid dreaming. To have a prophetic dream, it is best to go to bed no later than midnight, since prophetic dreams often occur at this time.
Mentally formulate your question to get an answer, and then say the following text:
To see a prophetic dream.
To appear in a dream to your lover, you need to say the following words:
Mantra for lovers.
This should be done when he is sleeping.
Children's mantras for the night before bed
Deterioration of sleep and nightmares cause severe discomfort for both the child and his parents.
Therefore, before going to bed, you should chant a mantra over his crib instead of a lullaby:
Mantra-lullaby for a baby.
This must be done an odd number of times: 3, 7, 9 or 27, until the child falls asleep. These healing sounds will fill his mind with peace and help him fall asleep soundly.
Another mantra to help rid a child of bad dreams:
We repeat the mantra 27 times.
Dynamics of the autogenic state
When you engage in autogenic training, you passively focus your attention on calmness, the six standard exercises, and everything that happens to you. You should not try to change your condition in any way. Your body knows what state you need, and your passive position will allow the desired state to manifest itself. Two stages of the autogenic state can be distinguished:
- Passive stage. Calmness, relaxation, indifference to the environment increases, thinking slows down, while maintaining awareness of what is happening.
- Active stage. Awareness increases. The student acutely perceives and experiences what is happening to him. Logical thinking stops, perception of the environment is almost absent. Vivid experiences are possible: vivid visual images, suddenly formulated thoughts, liberation from the oppression of previously interfering experiences.
After leaving the active phase of the autogenic state, there is a surge of strength and a desire to realize the experiences that took place during the lesson. In this regard, exercises before bed should be short in order to prevent the transition to the active stage of the autogenic state - this can complicate the onset of sleep. After working out a little in the passive stage of the autogenic state, you should stop following the instructions and allow the autogenic state to go into sleep. As previously mentioned, exiting the autogenic state does not occur before bedtime.
The autogenic state differs from the drowsy state by the presence of constant awareness of everything that happens to us. Therefore, interaction with awareness allows you to regulate your state. By strengthening awareness, we remain in an autogenic state and prevent it from passing into dormancy. By allowing awareness to fade, we allow the autogenic state to pass into drowsiness and then into sleep.
In addition, the autogenic state can take shape in a number of levels (according to Oscar Ichazo, modified scheme):
- “Everything works out.” The initial state, in which the execution of instructions is interrupted by distractions from thoughts, extraneous sounds, etc., is replaced by a state in which the instructions are carried out easily and naturally. In this state, nothing can hinder the activity; everything helps it. For example, a sharp sound can respond with a wave of peace that fills the entire being of the practitioner. Marked heaviness of the body.
- "Bodily state." A blissful state arises in which the body is the source of bliss. For example, the light entering the eyes through lowered eyelids is perceived as extremely pleasant, gentle, and full of goodness. The feeling of heaviness of the body can be replaced by a feeling of lightness, weightlessness, and floating.
- "Point Consciousness" The body ceases to be perceived, “dissolves” and the practitioner realizes himself as a clot of consciousness.
- The disappearance of the boundary between the consciousness of the student and the surrounding world, the joyful experience of unity with it.
O. Ichazo’s scheme correlates with the previous scheme as follows: “Everything works out” and the version of the “bodily state” with the heaviness of the body is the passive stage, the remaining levels, starting with the “bodily state” with the lightness of the body, are the active phase.
Knowing the levels of the autogenic state allows you to be prepared to enter them and prevents a negative reaction associated with surprise. Even a single stay at levels 2–4 according to O. Ichazo is remembered for a long time and can be an incentive for further studies.
Additional tips that will enhance the effect
To increase the effect of using calming prayers, you must:
- Review your diet. Avoid alcoholic drinks and meat dishes. It is advisable to eat plant foods.
- Use a rosary while repeating prayers. This attribute can be purchased in the esoteric department, but it is better to do it yourself. Beads help keep track of the mantras read.
- Perform yoga asanas. In most cases, practitioners sit in the lotus position. Other asanas are also suitable, in which the neck and chest area are not compressed.
It is recommended to listen to music during sessions. These can be sounds of nature (the sound of the surf, birdsong) or special compositions without words for meditation. Some yogis use incense. Calm melodies and a pleasant smell promote relaxation and the mood for spiritual work.
Sacred texts do not help people prone to cruelty, selfishness, and envy.
In order for higher powers to respond to a person’s request, he must fight the negative traits of his personality.
