Stress is the scourge of the 21st century. Irritants are everywhere: too much information, too much to do, and even more anxiety about not having enough to do and information. This rhythm of life leads to chronic stress, constant fatigue and apathy, which, in turn, lead to quite noticeable bodily ailments, depression, social isolation and burnout.
However, linking all these problems only with modern realities is not entirely correct. The problem of excessive stress was already a concern in the 20th century. It was then that scientists asked the question - how to help a person get out of the state of a clamped spring, at least for a short time, and even better - control his daily stress.
The answer was not long in coming. Already in the 30s of the last century, German psychiatrist Johann Schultz, based on the observations of neurologist Oskar Vogt, developed the method of autogenic training. However, the stigmatization of psychological and mental problems, which still has not left the mass consciousness, has not allowed this promising technique to become popular outside the clinical environment. Time to fix the situation.
To some extent, auto-training can be considered a special case of self-hypnosis, but there are differences
What is autogenic training?
Autogenic training (from the Latin autos - oneself and genos - origin) or autotraining is a method of therapy aimed at correcting anxiety, depressive and psychosomatic disorders. Johann Schultz observed people being hypnotized
, and noticed that they were less tired and less likely than others to suffer from psychosomatic disorders.
Schultz concluded that under hypnosis his patients experienced two key sensations—warmth and heaviness in the body. Warmth was felt due to the dilation of blood vessels, and a feeling of heaviness was felt due to muscle relaxation. These findings served as inspiration and basis for the methodology he compiled. She helped induce such sensations in patients even when working independently.
To some extent, auto-training can be considered a special case of self-hypnosis, but there are differences. Autogenic training has only one goal - relaxation of the body, while self-hypnosis, depending on the wording of the suggestion, can pursue different goals.
Auto-training “Rest in the forest”
Auto-training “Rest in the forest”
Sit so that you are comfortable and your posture is calm and comfortable. Nobody bothers you ,
nothing restricts your breathing. Your back is leaned back on the chair, your hands are in a comfortable position on your knees. Close your eyes.
Listen to the rhythm of your breathing. You breathe evenly and calmly. You breathe evenly and measuredly. The rhythm of your breathing is comfortable for you. You inhale and exhale slowly, smoothly, deeply. Inhale - slowly exit. Focus on your breathing. Inhale and slowly, calmly exhale.
Now imagine that you are slowly walking through a warm summer forest. The rhythm of your mental steps is calm, measured, unhurried. You breathe in rhythm with your steps - slowly and evenly. You breathe in clean, pleasant forest air. Every breath you take, soft streams of air fill your lungs. Your entire body. You hear the singing of birds, the light rustle of leaves, you tune in to rest, peace, relaxation.
Imagine that you have now approached a forest clearing. You decide to rest a little and sit comfortably on the soft, warm grass. Now you are reclining, leaning against a tree trunk... Imagine that you are sitting comfortably on the grass, your body is absorbing sunlight, your face is in the shade of a tree, and only the soft glare of the sun, passing through the foliage, barely touches your face. Your breathing is smooth and calm. You are in the mood for rest and relaxation. The sun's rays falling from the sky begin to warm your feet.
You feel a pleasant warmth spreading from your toes to your lower abdomen. The warmth of the sun penetrates inside, and your legs gradually become warm and pleasantly heavy... Listen to these sensations of warmth and heaviness. Your feet are warm, very warm and heavy. The legs are completely relaxed. Legs are resting...
You feel how a warm wave from the warmed legs and lower abdomen rises up, merges with the warmth in the solar plexus, flows onto the chest, gradually reaching the shoulders... The sun's rays gently stroke your body...
Now imagine that you have turned your hands with your palms facing the sunlight. It’s as if you are catching warm rays with your palms. Your palms become warm, very warm. Gradually a warm wave rises up the arms, to the shoulders. Your hands become warm, very warm. At the same time, you feel a soft, relaxed heaviness in your hands. Your hands are warm and heavy. Hands are resting.
A wave of warmth and relaxation reached your shoulders - the sun's rays warm your shoulders. Absorbing heat, the shoulders become soft, relaxed, and warm. Warmth and relaxation rise from the shoulder area to the base of the neck. The neck muscles gradually warm up and relax. You clearly feel how your shoulders and neck, bathed in pleasant sunlight, relax more and more fully. Your shoulders and neck are warm and relaxed. Shoulders and neck rest.
You listen to yourself: now your whole body, warmed by warm rays, is soft and relaxed. Pleasant warmth, peace and relaxation throughout the body. You are resting.
You mentally recline on the soft grass so that the warming rays of the sun fall on your legs, arms, stomach, shoulders, but your face is in the shadow of a tree, and you feel only the barely noticeable glare of the sun passing through the crown of the tree. A light breeze slightly sways the leaves, and the gentle reflections of the sun's rays caress your face. The facial muscles relax more and more completely. The chin drops slightly, the cheeks become soft, the lips relax. The eyelids gently cover the eyes, the muscles around the eyes are completely relaxed. Your face is now smooth and calm. Your forehead is smooth and smooth. You feel a light breeze of a pleasant, refreshing breeze, and your forehead feels slightly cool. The forehead becomes smooth and pleasantly cool. Listen to your feelings: your face is relaxed and calm, your forehead is pleasantly cool, your whole face is resting.
Mentally smile at yourself, because this feeling of peace and relaxation is pleasant to you. Now you are completely relaxed. The feeling of relaxation is deep and complete. You are resting. Listen to the rhythm of your breathing and mentally sway to the rhythm of your breathing. Inhale - you rise up a little, exhale - you go down. Inhale - up, exhale - down.
You feel well and completely rested. You have relaxed the major muscle groups in your body. You have regained your strength. Listen to yourself: the time allotted for rest and relaxation was quite enough, and you feel the desire to wake up, stretch, return to active wakefulness, and continue working. You are calm and confident: you feel a surge of strength and energy. Notice that the rhythm of your breathing changes. Now you take a deeper breath and exhale shorter and more forcefully. The inhalation becomes deep and long, and the exhalation becomes as short and sharp as possible. Now you are mentally walking along the forest path again, but now the rhythm of your steps becomes fast and energetic. You breathe deeply and energetically in time with your imaginary steps. Your inhalation is deep and full, your exhalation is energetic and sharp. Inhale - deeply, exhale - vigorously! You've had a rest! You are full of strength and energy! You are in a great mood!
Why do you need auto-training?
Regular auto-training sessions establish a normal heart rhythm, lower cholesterol and blood sugar levels, and promote a feeling of lightness in the body. It is useful to use for treatment, relief of symptoms and prevention:
- anxiety
and depressive disorders; - chronic pain (among cancer patients, a beneficial effect of auto-training on pain reduction was revealed);
- sleep disorders;
- high blood pressure (caused precisely by stress, and not by serious physiological or somatic disorders);
- irritable bowel syndrome;
- chronic fatigue syndrome.
Contraindications
Autotraining is safe for most people, but is not contraindicated:
- children under 5 years of age;
- for severe mental disorders;
- with caution - patients with diabetes (during autogenic training, blood glucose levels decrease) and elderly people with serious cardiovascular problems.
Of course, auto-training cannot be done during actions on which the lives and safety of people depend (drivers, dispatchers, etc.).
If anxiety increases after autogenic training exercises, then give it up or exercise only under the guidance of a specialist.
How does auto training work?
The mechanism of action of autotraining is not yet fully understood. Scientists suggest that it operates on the principle of biofeedback. Autotraining strengthens the connection between consciousness and body, allowing a person to influence those reactions of the body that he, as a rule, is not able to control. Similar improvements occur after relaxation and meditation
when, through the effort of consciousness, a person focuses attention on one process or object, pushing external stimuli into the background.
Exercises for autogenic training
Conduct your first training sessions under the guidance of a specialist. Speak all suggestions in a monotone voice.
The first stage is relaxation
Exercise “Pleasant calm and relaxation”
Target
: calm down. Repeat the suggestions until you are as relaxed as possible. You need to achieve an unemotional, sleep-like state. Suggestion options: “I am calm,” “I am completely calm,” “my face is relaxed, I feel the calmness of my face,” “my neck and shoulders are completely relaxed.” Continue repeating suggestions for each limb separately and for the torso.
Exercise “Pleasant heaviness”
Target
: relax the muscles. Say: “my right hand is getting heavier,” “my left hand is getting heavy,” “my arms are getting heavy,” “my right leg is getting heavy,” “my left leg is getting heavy,” “my legs are getting heavy,” “my arms and legs are getting heavy.” heavy." The sensations are interesting: heaviness in the body and limbs is combined with a general feeling of lightness.
Exercise “Pleasant warmth”
Target
: increased blood flow. Say: “warmth is spreading through my right hand”, “warmth is spreading through my left hand”, “warmth is spreading through my hands”, “warmth is spreading through my right leg”, “warmth is spreading through my left leg”, “through my legs warmth is spreading,” “warmth is spreading through my arms and legs.” As a result of the exercise, the body and limbs become warmer and relax even more. Do not apply to the face.
Exercise "Breathing"
Target
: breathe deeply and calmly. Say 5 or more times: “I am breathing slowly and calmly,” “I am breathing very lightly,” “I am breathing deeply,” “my breathing is even and calm, very light and deep.”
Exercise options for affecting the heart and blood vessels
Exercise "Heart"
Target
: improve intracardiac and coronary blood flow, relieve cardiac pain. Say until the pain, discomfort and fear are minimized: “my heart beats strong and evenly”, “I feel how warmth penetrates every cell of my heart”, “pain leaves my heart”, “my heart works well and is getting better and better."
Exercise "Pulse"
Target
: normalize the heartbeat, restore the correct heart rhythm. Repeat at least four times: “my heart beats smoothly,” “my heart beats calmly,” “my heartbeat is rhythmic, like a clock.”
Exercise “Solar Plexus”
Target
: normalize blood flow in the systemic circulation, blood supply to internal organs and relax the diaphragm. Say 5 times: “I have warmth in the solar plexus area, which spreads throughout my body, pleasantly warming me and my insides (you can specify: “my back”, “my stomach”, etc.).
Exercise "Chest"
Target
: normalize blood circulation in the pulmonary circulation, improve well-being with cardiac shortness of breath, get rid of the feeling of lack of air. Repeat 4 times: “Everything that is in the chest area does not bother me, I feel warm and pleasant, calm and easy.” Between sentences, pause for breathing exercises: on a count of one or two, take a slow deep breath; on a count of three or four, take a slow, deep exhale.
Exercise "Cool Forehead"
Target
: get rid of headaches, lower blood pressure, in case of hypertensive crisis or heat stroke, severe anxiety. Say up to 4 times: “My forehead is cool, my head is clear, my thoughts are light, I am calm/calm...”.
Text for auto-training
They lay down like this. Calm, comfortable, without crossing arms and legs.
First - preparation. Lie on your back in bed or on a couch or sofa with a low pillow under your head; Place your feet shoulder-width apart, relax your legs, and keep your toes pointed to the sides; bend your arms slightly at the elbows, place your palms down; the hands are not in contact with the body.
If you are lying without a pillow, then your arms should be extended straight at an acute angle to the body, palms facing up. The difference in hand position depends on the position of the head (with or without a pillow). Changing the position of the head requires changing the position of the arms due to discomfort in the shoulder joints. Remember the symmetry of the pose!
Important! Maintain the “Mask of Relaxation” throughout the meditation - this is a facial expression in which the facial, chewing muscles and tongue are maximally relaxed. Each tense muscle has a stimulating effect on the brain, and this prevents the occurrence of an autogenic state. There are muscle groups - facial, chewing, tongue and hands - that have a greater impact on the state of the brain than other muscles, so more attention is paid to their relaxation. To relax your chewing muscles, practice in front of a mirror before auto-training. With your head upright, silently pronounce the sound “Y” and let your jaw drop. Then, to relax the tongue, silently pronounce the syllable “Te”, while the relaxed tongue gently rests on the back surface of the lower teeth. Remember that only passive concentration gives a physiological effect.
Now the eyes are closed. Recite the text below to yourself (pre-learned, but not thoroughly, general meaning). You can turn on music, you can without it. It’s good if someone reads this text to you first. Or you can listen to an audio recording of auto-training with the already recorded voice of another person.
Text
“I'm relaxed! I turn my attention to the “relaxation mask”. I breathe calmly through my nose... like in a dream, inhale... exhale, inhale... exhale... (speak 3 times).
Relaxation
Relaxation practice is taught by Polina Sukhova (demo version).
My body is filled with pleasant calm and relaxation. I am in a cozy, warm house, which is located in a beautiful and colorful forest, filled with birds of paradise, kind animals, lush greenery and delightful flowers... there is a waterfall nearby.
It’s lightly raining outside the window, drops are slowly rolling down the glass... I’m lying on a soft bed with my eyes closed.... There is no one nearby... just me and the colorful nature outside the window. And all around me there is one great calm...
The energy of relaxation has penetrated into my right hand, into my shoulder, it flows like water in a stream down my forearm into my wrist... passes into my hand, filling each finger with serene silence. Having made a circle with my brush, my calm attention rises up my arm, passes my shoulder, and slowly flows over my chest. The energy is directed to the left hand, filling the shoulder and forearm. It descends into the wrist, envelops each finger, they become calmer than ever, they are completely relaxed. My attention rushes up my arm... comes out of my arm, floats across the calm sea like a boat through my chest and flows into my legs, hips, knees... calves... feet. They are filled with relaxation... every finger is relaxed and serene.... A wave of calm spreads up the legs, crosses the whole body, all the organs in turn. I feel this wave with every cell... and this pleasant wave rushes to my head. She is calm... facial muscles are completely relaxed. I see with my inner vision and feel how every wrinkle straightens. Under the eyes, at the nose, at the mouth... The face is resting. I feel a pleasant calm and relaxation in my body...
Heaviness
Heaviness slowly sets in on the body... Pleasant heaviness. I'm lying in a bathtub filled with warm water. Now the water is slowly leaving the bath, but the heaviness in the whole body remains. I contemplate it where it is. The weight slowly moves into the right arm and into the shoulder; it feels heavy, as if lead had been poured into it. The heaviness slowly rolls into the forearm, hand, and now the little finger is filled with lead... then the ring finger... the middle finger becomes heavier than the hand, it has become the heaviest in the whole body... The heaviness moves to the index finger... from there it comes out... straight into the thumb... and goes up the hand... then to the shoulder... and then, like a heavy wheel, it rolls into the other hand... goes down. The forearm fills with lead... a wave descends into the hand... it fills like an apple that is ripe and ready to fall down. My fingers were filled with metal. The middle one is the heaviest... it is huge... it pulls towards the ground... The energy of gravity slowly begins to rise up... the shoulder... comes out into the body and sinks down into the right leg... The thigh fills up... the calf... the foot. Fingers like bunches of huge grapes are pulled down. The energy of gravity passes into the left leg and permeates all parts in turn. The heaviness makes its circle and goes up... again into the body. Every internal organ passes through... the genitals are saturated with heaviness... the wave goes to the kidneys... the attention of heaviness flowed into the liver... from there into the lungs. It's easy to breathe, but they're heavy. We pass the heart, it beats evenly, nothing interferes with it, then it is heavy, a pleasant heaviness, like after visiting a bathhouse. The heaviness comes out and rushes to the head... The head has grown to the bed. I feel like my eyelids are stuck to each other. I feel how the heavy chewing muscles and jaw are being pulled down... the tongue is like lead... The heaviness has done its job, it leaves the body and head into the world.
Warm
The feeling of heaviness is replaced by a feeling of lightness. Now there is a complete state of relaxation. The whole body is airy. The sky brightens, the sun appears, the forest around comes to life, the birds rejoice in the warmth and light. I rejoice with them in this divine beauty of the world. This world is now located exactly inside me, my body, in my thoughts. The body and thoughts are light and weightless, they are filled with solar energy of soft warmth. Your hands get warmer, your shoulders warm up in the warm rays. Warmth descends down the hands into the fingers, and each finger lights up with warmth like a New Year's garland. This warm wave rises up like a sunny stream and passes into my left hand, beginning to light every cell of my body with warmth from the inside... shoulder... forearm. This energy passed through the brush and filled the fingers one by one. They lit up, and a warm stream rushed upward, rolled like a warm ball over the stomach and slid into the right thigh. The calves, feet, toes, legs are getting warmer. The energy has done its job here and is slowly rushing into the left leg. Descending like a waterfall, capturing every cell of space with its rays. Thigh... calf... foot... It descends to the very bottom, lighting each nail with warmth... and moves on. The heat is directed to the stomach, and as it passes, it ignites everything that comes in its way. Genital organs. Gentle warmth goes like a ball of sunshine through the body, flowing into the kidneys, from there to the liver... it gets warmer. The energy rises up into the stomach... Further into the lungs, they are filled with a gentle warmth, pleasant and joyful... And finally, the heart... it is my flashlight that lights up with the warmth of care and joy. It works clearly and rhythmically... Everything is fine! From the heart, heat comes out to the skin in the solar plexus area. In this place, the skin of the abdomen warms up... and this heat energy expands clockwise. Inhale… exhale…. inhale... exhale... The clock spins and warms the solar plexus... inhale... exhale... Attention on the solar plexus... inhale, exhale... As you exhale, the heat moves inside the abdomen, it warms with a pleasant deep warmth, spreading throughout the body.
I am so relaxed that my body has become so light that my hands are missing. The legs are weightless, they are not there. My body ceases to be felt. It loses its outlines, I lose its boundaries, it becomes everywhere and nowhere, pure solar energy.
I slowly return back to the room, I again feel my body, how it breathes evenly and slowly.
Heart
A calm pulsation passes through the body - this is good. I feel the pulse of my healthy body. It tells me that everything is okay. I concentrate on my pulse. I feel how every cell responds to the smooth rhythm of life. My attention slowly turns to my breathing.
My breathing is calm... I don’t control it, I just watch it. It flows like a stream, calm, clear water, very soft. I feel good, pleasant, as the slightly cool air first enters me and soon it is lost in me, warmed by the warmth of my body. Breathe easily and naturally. The movement of my stomach is exactly in time with my breathing, smooth and calm. Breathing harmoniously lifts the whole body up and gently lowers it down. I can breathe easier than ever. I love this life - it's wonderful! The world is beautiful, and I am part of this world.
Exit
I had a great rest, I am full of strength and energy. I really want to live and do everything I have in mind. It's time to go back.
I'm starting to come out of a state of relaxation. I return to the room in which I am now lying. I begin to feel myself, my hands, my fingers, which can move. I feel my lips, which can move. The muscles become elastic. I slowly clench my fists, feel the strength in my hands and fingers. I pull my feet over me, straining them. I feel the power in my legs. I bend my back upward. Now I simultaneously feel a powerful force in my whole body, the body as one whole - a powerful core of energy.
Getting ready to take a deep breath, I hold it for 2 seconds. At the same time: I exhale vigorously through my mouth, unclench my fists, open my eyes and exit. I woke up!
I am cheerful, charged with new energy. There is a noticeable surge of strength in the body. I go out into life with a cheerful state of energy and inner peace of mind. I am ready for fruitful work. I can handle anything!!
Coming out of a state of relaxation
To come out of an autogenic state, a person is often asked to first listen to external sounds, move his fingers, take a breath and open his eyes - in that order.
Coming out of relaxation is accompanied by a general state of restored calm and energy. Once again I want to live actively and realize everything I have planned.
Only an integrated approach
Autogenic training is only one element of therapy and cannot solve serious problems on its own. Even if you do auto-training every day, you will not get rid of serious phobias. However, auto-training will be an excellent way of prevention for people who are constantly under stress.
Texts for relaxation material
Texts for relaxation
House of “magic” doors Clear your brain of all thoughts and concentrate on your breathing. Before moving to the next stage, remain in a state of relaxation for five to ten minutes. And after that, from a state of deep relaxation and calm... create conditions in your mind. Imagine or create the external environment in your mind, it should be pleasant. It may be mountains, plains or coastline... You should see it clearly. Walk mentally through this area. Examine this area carefully using all your senses. You should see colors, shapes, feel them to the touch, hear sounds, smell them. Pay attention to the time of day, weather, air temperature. Feel all this with your consciousness. You can make any changes you want, you can make in this imaginary area whatever you want, you should feel completely safe. (pause for a minute or two) Now place a house in the environment you have created. Just don’t go into it, but first take a good look around the outside. We are going to go on a tour of this house. So, now enter this house through the front door. Walk along the corridor, and you will find yourself in a mirrored room. There are mirrors around you. And in these mirrors you see your reflection. Now exit the mirrored room, You will come out and find yourself in a long corridor, This corridor seems endless, and on both sides of the corridor you see doors. You see that all the doors are of different colors. You walk along the corridor and pass doors... doors... doors, Then you stop in front of the door that is located on the left. You notice what color it is .On the door you may see a sign, an image or some kind of symbol. If there really is some kind of sign, image or symbol on the door, then you look at it and understand what it means. When you feel that you are ready, you open this door and enter the room that is behind it. You can examine the room and its furnishings as much as you like; it must be examined most carefully. (pause for one minute) While you are in this room, you change everything you want. Don't forget that you can change anything, and making those changes can take as long as you want. (pause one minute) You are about to leave the room. You may want to stay a little longer to complete what you want to complete. If you want to visit this room again, you can get there at any time. Now you leave this room back into the long corridor. You close the door behind you, but do not lock it; don't forget that you can come back here. You walk along the corridor again, passing one door after another. You walk along the corridor until you stop in front of the door located on the right. You should pay attention to the color of this door... as well as sign, image or symbol that you see on it. Feel that you are ready, open the door and enter the room. You can spend as much time inspecting the room as you need. (pause for one minute) Do not forget that you can produce any changes in this room. (pause for one minute) When you feel that you are ready, you can complete all changes. Remember that you can return to this room whenever you wish. Now leave the room. Go to the corridor, close there is a door behind you, but don't lock it. After that, follow the direction you came from. You should go past the first room you entered. After that, you should go through the mirror room. Pay attention to the changes that may have occurred in your appearance. Go through the first corridor. And exit through the front door. You return to the little world you have invented. You can change anything in it, then you must find a quiet place to sit... and meditate. The subject of your meditation should be something that what you experienced in the house of doors *And what it might mean. (pause one to two minutes) When you are ready, note a few key points to remember and not forget when you return to normal,Back to normal, you must remember where you were, what you felt and what those sensations and impressions gave you. Key points can be images, symbols, sensations, colors, emotions, words or phrases - in short, anything that will help you remember the experience . You should even remember the smells, sounds and sensations that accompanied you in your meditation. When you feel ready to return to your normal state, you can begin to approach the end of your meditation session. When you feel ready, you can allow yourself to return to normal state. Into reality. You come out of the meditative state and feel invigorated... and renewed. Take a few deep breaths and exhales and stretch. Open your eyes and return to reality.
Walk to the sea Take a comfortable position... Relax your muscles... and make sure... that your body... is still... Breathe calmly... Feel... and control only yourself... your... body... You are lying on a soft, green meadow... Flowers are growing around you... Inhale the aroma of flowers... Warm breeze gently envelops your body... The body is light and weightless... All worries and affairs... recede... into the background... Peace... pleasant peace... takes possession... of the body... You feel well... how your body calms down... and relaxes... Music calms you... You are resting... peace and rest...The body... calmed down... and relaxed... All muscles... relax... Every muscle of the body... calms down... and relaxes... The body is relaxed... the body is calm... The stomach... warms up... the stomach feels pleasant... warms... The stomach warms up... with a pleasant... deep... warmth... With with every exhalation... warmth from the belly... in soft waves of peace... spreads... throughout the body... The body warms up... Warmth... and calm... Warmth... and peace... pass through the body... Rest is pleasant... consciousness calms down... and slows down... You feel good... peace... Peace... and well-being... throughout... the body...
Now feel your face... Feel... how the facial muscles... relax... The face is calm... the face is indifferent... Peace... complete peace... You are slowly plunging into a warm... pleasant... fog... peace... You are plunging into the fog... The fog envelops your body... The fog... envelops your head ...A pleasant fog... envelops... the head... The brain... calms down... Thoughts... slow down... Slower... slower... slower... You breathe easily... and evenly... Breathing is calm... rhythmic... Close your eyes... You are in a cloud of fog... The fog completely surrounds you... Pleasant, soft, silvery fog... The fog begins to dissipate... A stream of golden light flows through the fog... Take a step forward into the golden sunlight... Step out of the fog... A white sandy beach stretches out before you... Beyond the edge of the beach begins an endless sea with clear bluish-green water... Look ...to the majestic expanse of the sea...before you...The water stretches as far as...as far as the eye can see...Walk forward until you reach the place where the dry sand meets the wet sand at the edge of the water...Stop...
Quiet waves... run onto the shore... and rustle at your feet... Feel... how the waves approach you... and retreat back... This is a sea... of endless life... and consciousness... Absorb all the sounds and images... The sea fills you with life... and consciousness ...You are filled with love for life... and all living beings... You enjoy the touch of the warm rays of the sun... You are completely surrounded by a powerful energy field of golden light... The light protects you from all negative external influences... Feel the energy of this light... Let the light flow freely through your body... Absorbs into the pores of your skin...Fills you with its energy...Sea gulls circle in the sky above...Their cries echo far above the water...This is your place...Your deeply personal, inner place...Here you are free...Free to be who you really are in fact...free to do whatever you want...
— Independent work 5 — 15 min. —
It's time to return... A silvery fog envelops you... You are in a cloud of soft, cool fog... A pleasant, cool fog picks you up... You float smoothly to the beginning of the journey...
You have returned to the clearing... A light, cool breeze dispels the fog... Pleasant white sunlight has completely dispelled the fog... Rest has refreshed you... You have rested well... Your head is clear... light... A feeling of lightness... and coolness is growing throughout your whole body... Pleasant cheerfulness... throughout your body... You are charged with energy... a desire for activity... You have deeply and fully rested... In a minute the session will end... and you will be cheerful... rested... Strength flows to your arms... and legs... Consciousness becomes clearer... you want to stretch... Stretch! Be more active! Now... take a deep breath... and smile... Smile, smile! The session is over.
Joy of love
Take a comfortable position... Relax your muscles... and make sure... that your body... is still... Breathe calmly... Feel... and control only yourself... your... body... The body is light and weightless... All worries and affairs... fade... into the background... Peace... pleasant peace... takes over... the body... You feel well... how your body calms down... and relaxes... Music calms you down... You rest... peace and relaxation... The body... calms down... and relaxes... All muscles... relax... Every muscle of the body... calms down... and relaxes... Body relaxed... the body is calm... The stomach... is warming... the stomach is pleasant... warming... The stomach is warming up... with a pleasant... deep... warmth... With each exhalation... warmth from the stomach... in soft waves of peace... spreading... throughout the body... The body is warming up... Warmth... and calm... Warmth... and peace... pass through the body... Rest is pleasant... consciousness calms down... and slows down... You feel good... peace... Peace... and well-being... throughout... the body... Now feel your face... Feel... how the facial muscles... relax... The face is calm... the face is indifferent ...Pleasant coolness smoothes the forehead...Smoothes out all the wrinkles on the face...The face is calm...the face is relaxed...Breathing is free...and easy...Light, free breathing warms...and calms...Peace...complete peace...in the whole...body...Listen to how calmly and evenly it beats your heart…
Your breathing is calm and serene... Your whole body... is in a state of peace... Only your consciousness works clearly... An image of the one who loves you is born inside your consciousness... You look carefully into his eyes... Together with this look, serenity and calmness enters you... You hear the magical sounds of music...You feel the warming power of love, its warmth...Love is like music and music is like love...You feel an inextricable connection with the person who loves you...You experience an extraordinary feeling of unity with him...A feeling of great reciprocal love is born in your heart...This feeling begins to grow like a beautiful spring flower...And your magical feeling of love also expands...It covers all your loved ones and your friends...The warmth of your love spreads to all the people you meet in your life...You experience a feeling of great unity with everyone, who you meet...The warmth of your soul is enough for everyone...You are immersed in a feeling of love...and you get to know yourself and other people...Together with your love, you feel your life more deeply...You love all the people living with you on this earth...You love equally both yourself and others...You acutely feel how your life is permeated with love for everything living on earth...You feel that your love makes life harmonious and joyful...You feel your love as a particle of world harmony...Your love lifts you up to absolute perfection and harmony of the world...Your being is like a life-giving sun, from which rays of love flow...Music has changed...Music brings you cheerfulness...energy...health...
Your body is filled with the energy of love... You have received a huge charge of renewal... youth... The powerful healing power of love... has cleansed your soul...
Your strength is restored... Rest has refreshed you... You are well rested... Your head is clear... light... A feeling of lightness... and coolness is growing throughout your whole body... Pleasant cheerfulness... in your whole body... You are charged with energy... with a desire for activity... You are deeply and fully rested... After a minute, the session will end...And you will be cheerful...rested...Strength will flow to your arms...and legs...Consciousness becomes clearer...you want to stretch...Stretch! More active! Now... take a deep breath... and smile... Smile, smile! The session is over.
Relaxation Take a comfortable position... The body position should be such... that with the deepest relaxation of the muscles... the posture... does not change... Relax the muscles... and make sure... that the body... is motionless... Breathe calmly... attention... focused... on the activity... You feel... and control only yourself... your... body... All worries and affairs... fade... into the background... Peace... pleasant peace... takes over... the body... You feel well... how your body... calms down... and relaxes... Your body... calms down... and relaxes... All muscles... relax... you you feel... how... the muscles relax... Every muscle of the body... calms down... and relaxes... The body is relaxed... the body is calm... Peace... complete peace... The stomach... warms up... the stomach is pleasant... warmer... The stomach is warmed... with a pleasant... deep... warmth... Warm... and pleasant... warm... and calm... With each exhalation... warmth from the stomach... soft waves of peace... spreads... throughout the body... With each exhalation... warm waves of peace... pass... through the body... The body... warms up... Warmth... and calm... Warmth... and peace... pass ... throughout the body... Peace... and serenity... peace... and serenity... Peace... complete... peace... The body and consciousness are calm... and indifferent... They... rest... Rest is pleasant... consciousness calms down... and slows down... You feel good... peace... peace... and well-being... in the whole... body...
Your consciousness... calms down... Consciousness is leisurely... and peaceful... Peace... complete... peace... Peace... and serenity... Now feel your face... feel your... face... Feel... how the facial muscles... relax... Face... calm... face... indifferent... Peace... complete peace...You are slowly plunging into a warm... pleasant... fog... of peace... You feel that you are slowly plunging... into a warm... pleasant fog... of peace... You are plunging... You are plunging into the fog... The fog... envelops... your body... The fog... envelops... your head ...A pleasant fog... envelops... the head... The brain... calms down... Thoughts... slow down... Slower... slower... slower... You breathe easily... and evenly... The breathing is calm... rhythmic... The chest is light... the air is light and free... passes deep into the body... Even, light breathing... calms... You... calm down... Calm down... and relax... The circle of attention... narrows to the boundaries... of your... body... You feel and perceive only... your... body... You feel well that the body is calming down... calming down... Every muscle of the body... calming down... and relaxing ...The body is relaxed...the body is calm...
Peace... complete peace... Your whole body... is in a state of rest... Now pay attention to your breathing... Light inhalation... Light calm exhalation... Light inhalation... Light smooth exhalation... Breathing is even... And calm... With every breath... You are filled with calmness... Calmness... fills your head... chest... body... Peace... and pleasant warmth... in your whole body... You rest... peace and rest... rest... peace... rest... Breathing is even... calm... rhythmic... Breathing is light... and pleasant... The body is clean... and transparent... the body is clean... and transparent... Kindness... and love... fill... the body...
Activation
Your strength is restored... Rest has refreshed you... You are well rested... Your head is clear... light... A feeling of lightness... and coolness is growing throughout your whole body... Pleasant cheerfulness... in your whole body... You are charged with energy... with a desire for activity... You are deeply and fully rested... After a minute, the session will end...And you will be cheerful...rested...Strength will flow to your arms...and legs...Consciousness becomes clearer...you want to stretch...Stretch! Be more active! Now... take a deep breath... and smile... Smile, smile! The session is over.
Great peace
Get comfortable... Feel completely at ease... The pose itself causes relaxation... of the muscles... Lie completely still... and rest... Breathe calmly... Attention is focused... on the activity... You feel... and control only yourself... your... body... All worries and affairs... go... to background...Peace... pleasant peace... takes over the body... You feel well... how your... body calms down... and relaxes... Peace... complete peace... Extraneous sounds are gradually muffled... moving away... Sounds rush from afar... past consciousness... All worries... worries of the day go away ... There is only rest... and peace... Tender, pleasant warmth warms the feet... The feet are filled with pleasant... pulsating... warmth... You clearly feel this warmth... and pleasant... heaviness... Pleasant warmth fills the calves... The calves are relaxed and warm... The muscles of the thighs relax... The thighs relax... completely relaxed... Thigh muscles... completely relaxed... Your legs are heavy... warm... motionless... Warmth envelops your legs... Legs are completely relaxed... and warm... Warmth rises in soft waves to your stomach...
Warmth spreads throughout the abdomen... The abdomen warms up... and relaxes... All abdominal muscles relax... The abdomen warms up... The abdomen warms up with pleasant... deep... warmth... Soft... warm belly... Warmth flows to the chest... Breathing is even... calm... rhythmic... Breathing is light... and pleasant... The chest muscles relax...You exhale...and the chest warms up...Soft warmth...warms...the chest...The back muscles relax...The back lies comfortably...on the support...The back gets warmer...The back is warmed with soft...pleasant warmth...The back lies freely on the support...Spreads over the support...The back warms up... and relaxes... Pleasant peace... throughout the body... Quiet... cozy... comfortable... calm... Everything is quieter around... deeper and deeper relaxation... Complete relaxation... complete peace... Shoulders become warmer... Warmth spreads from the shoulders to the forearms... Arms become warmer... Arm muscles relax ...Hands are completely relaxed...
Warm... motionless... hands... Soft, pleasant warmth... spreads... and flows... Spreads through your hands... Fills your hands... pulsates in your fingertips... Facial muscles relax... teeth unclenched... Tongue relaxed... Lips relaxed... A cool, soft breeze smoothes your forehead... Smoothes out all the folds of the forehead...Complete serenity...Complete peace...Neck muscles relax...The head lies freely and easily on the support...All neck muscles are relaxed and calm...The whole body is enveloped in a pleasant, gentle warmth...The heat dissolves all sensations...carries them away...The warmth penetrates into every cell of the body... The body dissolves... in the surrounding space... The boundaries of the body disappear... The whole body dissolves in the air... The head is enveloped in fog... Pleasant... warm fog... All sounds are muffled in the fog of indifference... and peace... Deeper... and deeper... peace... You feel... that slowly immersing yourself in a warm... pleasant... fog of peace... You are immersing yourself in a fog... The fog envelops your body... Envelops... your... body...
The fog envelops the head... A pleasant fog... envelops the head... The brain calms down... Thoughts slow down... Slower... Slower... Slower... You breathe easily... and evenly... The breathing is calm... rhythmic... The chest is light... The air is light and free... passes deep into... the body... Even, light breathing... calms... You... calm down... Calm down... It's good and pleasant... to lie down... and rest... Complete peace... and relaxation... You are completely calm... Your body is resting... Peace... complete peace... Peace and rest... in the whole... body...
— 5 — 15 minutes for independent work —
The music has changed...Music brings you cheerfulness...energy...health...Your strength is restored...Rest has refreshed you...You are well rested...
The head is clear... light... There is a growing feeling of lightness... and coolness throughout the body... Pleasant cheerfulness... throughout the body... You are charged with energy... the desire for activity... You have deeply and fully rested... In a minute the session will end... And you will be cheerful... rested... Strength flows to you arms... and legs... Consciousness becomes clearer... I want to stretch... Stretch! Be more active! Now smile. Smile, smile!
Mountain walkGet comfortable...Feel completely at ease...The pose itself causes muscle relaxation...You lie on a soft, green meadow...The sun is shining brightly above...Flowers grow around you...A warm breeze gently blows over your body...The breeze sways the grass and stems of flowers around you...Inhale the aroma of flowers... Extraneous sounds are gradually muffled... moving away... Sounds rush from afar... past consciousness... All worries, worries of the day go away... there is only rest... and peace... The absence of tension is pleasant... The muscles of the arms relax... The arms are completely relaxed... The muscles of the legs are relaxed... The legs are completely relaxed ...The muscles of the torso relax...The abdominal muscles relax...The back muscles relax...The chest muscles relax...Pleasant warmth throughout the body...The facial muscles relax...the teeth are unclenched...The tongue is relaxed...The lips are relaxed...The forehead is smoothed out...All the folds of the forehead are smoothed out...Complete serenity...Quiet...comfortable ...comfortable...calm...
The whole body is enveloped in a pleasant, gentle warmth... The heat dissolves all sensations... takes them away... The heat penetrates every cell of the body... The body dissolves in the surrounding space... The boundaries of the body disappear... You are enveloped in fog... Pleasant, warm, silvery fog... The whole body dissolves in the fog... The brain... calms down... Thoughts... slow down... Slower... slower... slower... You breathe easily... and evenly... Breathing is calm... rhythmic... Close your eyes...
You are in a cloud of fog...The fog completely surrounds you...Pleasant, soft, silvery fog...Through the fog you can hear the gentle murmur of a stream...The stream carries with it streams of bright sunlight...Take a step forward into the golden sunlight...Come out of the fog...
You are at the foot of a majestic mountain... Approach a mountain stream... Stop... Absorb all the sounds and images... Listen to the melodic murmur of streams on the shallows and rifts... You enjoy the touch of the warm rays of the sun... You are completely surrounded by a powerful energy field of golden light... The light protects you from all negative external influences... Feel the energy of this light... Let the light flow freely through your body... Absorb into the pores of your skin... Fill you with its energy... Bend over and dip your fingers in the cold water... Take a sip of this absolutely pure, refreshing water... Walk along stream... upstream... Your goal is the top of the mountain... Walking forward, listen to the birds chirping... Inhale the smell of pine resin... You walk easily and freely... Each step brings you closer to the top... The wind brings the aroma of cedar... You are approaching the top... You come to peak and see a deep canyon on the other side...You can shout the most important questions into the canyon beneath your feet...And read the answers in the sky above your head...Now ask your questions...and see the answers in the sky above...
It's time to return... A silvery fog envelops you... You are in a cloud of soft, cool fog... A pleasant, cool fog picks you up... You float smoothly to the beginning of the journey...
The journey ends... A light, cool breeze dispels the fog... Pleasant white sunlight has completely dispelled the fog...
