Page 1

Deep relaxation
In 20 seconds into the sinking
Autogenic Training 2
Up close
Rejuvenate the skin
Self-knowledge
Inner pictures point the way
service part
with exercise
plan and
protocols
EXTRA!
From the quick release
To self-knowledge
Page 2

content
2
Autogenic Training 2
3
The course for
Advanced
What is waiting for you in this course? What condition
Do you have to bring Here you can get a quick overview and
Can test your previous skills in autogenic training.
5
Short and
Additional relaxation
Quick relaxation at any time and in any place. That's what you get
With the short form of the lower stage formulas. With additional relief
Learn to specifically relax individual body parts quickly.
11
Preamble formation
Good intentions have many - but how does it look with the realization
out? In the state of relaxation, prefixes are particularly effective
Good. How to correctly formulate your personal resolutions and the
You can find here.
13
The upper level of the
autogenic trainings
Inner pictures point the way. The exercises of the advanced level serve the
Self-knowledge and personal development. Here you learn

The most important methods and what is to be observed.

21
service part
The exercise plan integrates the additional relaxation exercises in
Your previous program. The protocols are a useful
Part of your upper-level exercises. Because the forms simplify the
Documentation of your experiences for the subsequent evaluation.
V ericon
Page 3

The advanced course for advanced students

3
Autogenic Training 2
In this chapter you will get the
Quick overview of what you are in
This course. And before it
To the new exercises, check
Using the test on the next page
YourTeamResults positive, you can
Then on a secure basis the short- and partRelaxation.
The content of the construction course
In the course of the course, the relaxation states achieved so far are intensified and to
other areas of the body
Expanded. You can use individual pre-defined formulas to meet your individual
needs.
This course builds on your previous abilities for relaxation and the related vegetative
Switch to. Through the regular practice of the lower-level exercises you have learned
to relax
And could significantly improve your mental and physical health. The exercises of
this course are
With each other. Please follow the following order:
Repetition of the lower level and short form
First, check how well you master the exercises of the lower level. In the next step,
The exercise sequence in a strongly shortened form. The short form serves on the one
hand the short- and partStress and empower you to relax at any time and in any place. In addition, mastering
the
Short form is a compulsory prerequisite for entry into the advanced level of autogenic
training. With the help of
Short form puts you in the state of hypnosis or depression. Possibly the upper level
Rest some time until you can achieve a sort of self-hypnosis within 20 seconds.
Additional relaxation exercises

In addition to the previous relaxation exercises, you will learn to relax the following
areas:
Shoulders and neck, face and eyes. Through the skin exercise you develop a feeling
for your skin and
Learn to feel comfortable in it.
Preamble formation
Based on the experience with the formulas of the lower level you will learn to
develop your own formulas.
These formulas refer to intentions and serve the realization of your individual goals.
The upper level
The exercises of the advanced level touch on the field of psychotherapy and depth
psychology. They serve the
Self-knowledge and the development of your personality. She is the crown of the
autogenic training.
Cooperation with a therapist is particularly useful during the learning phase.
The construction course
for advanced
V ericon
Page 4

The advanced course for advanced students

4
Autogenic Training 2
Test your previous skills in autogenic training
You should master the exercises of the lower level now that you are using the short
form
Within 20 to 30 seconds in the state of perfect and deep relaxation. The short form
See the next chapter. You may already be able to switch from one to the other
Mere thoughts of heaviness or warmth.
But before we get to the short form, please check your training. Recap any oneExperience with the help of your log recordings, and assess your results.
Be extremely conscientious. If necessary, repeat the exercises to get your
To ascertain. If you are still experiencing difficulty in achieving one or
It is advisable to practice the basic exercises again intensively before you
The new exercises. If you've been exercising a bit irregularly lately, it may quite well
That the switching operations take longer or have to be re-trained. Rush
You nothing! This course can wait until you are optimally prepared. Finally, you have
chosen the autoGene training. Nobody expects any performance from you. They alone determine this
Tempo.
Test your training
exercise
criteria
evaluation

resting
Are you coming to rest?
How fast?
Are you able to switch off completely?
Heavy exercise
Do you feel the heaviness?
How fast?
The heaviness is also transferred to others
Body Parts?
Heat exercise
Does heat enter?
How fast?
The heat also transfers to others
Body Parts?
Exercise
Can you feel your breath?
Do you feel your breath as relaxing?
Is your breath calm and even?
heart exercise
Do you feel your heartbeat?
Feel the rhythm of your heart
As soothing?
Will your heart be warm?
Physical exercise
Is the heat turned on?
How fast?
front cooler
Is the front cooler turned on?
How fast?
V ericon
Page 5

Short and additional relaxation

5
Autogenic Training 2
In order to be able to
To be able to span your past
Exercises in a short form. By
The extra exercises you can use the
So far achieved relaxation on others
Expand body parts. You can these
Exercises in the existing exercise
Program or even separately
practice.

Short and
Additional relaxation
Short release
So far you have practiced regularly and at fixed times. You should continue to do this
in order to
Tension and, above all, to prevent stress reactions. However, there are situations in
Which you want to relax immediately, after a hard discussion or a bad news
You just reached it. Even if a situation does not provide the optimal conditions such
as rest or a
Comfortable armchair, you should be able to relax anytime and anywhere. This
ability
Acquire yourself by regularly practicing the short form. It is:
"Calm - heaviness - warmth
Breath and heart calm
Body warm
Brow cool "
It is a good idea to integrate the short form into the breathing rhythm. Connect the
individual sections
Each with the exhalation as this promotes relaxation. In this case, you can remove the
respiratory
leave.
Suggestion:
1. Exhalation "Rest - Gravity - Heat"
2. Exhalation "heart calm"
3. Exhalation "body warm"
4. Exhalation "Forehead cool"
If necessary, repeat the formula once or twice, and then retry the condition
Deep breathing, and short stretching of the fists and elbows. When you apply this
Formula can relax within about one minute, test yourself consciously standing up or
standing on
Restless places.
V ericon
Page 6

Short and additional relaxation

*** "
Autogenic Training 2
The goal should be to sink into the relaxation after a single thought of the short
form. So
Train yourself for the "hardship" and can switch to relaxation as required.
The mastery of the short form is by the way also a prerequisite for the exercises of the
advanced level, on which
Is recalled at the appropriate point.
Additional exercises and partial relaxation

With the following exercises, you extend the state of relaxation to other body
parts. These
Exercises are particularly suitable for partial relaxation. For example, if you notice
your lower jaw
Cramped, then apply the facial exercise. This applies, of course, also to the previous
exercises of the
Lower level. If you feel that your stomach is cramping, then you should only use
exercise.
Shoulder-neck exercise
The shoulder-neck part
This exercise is a great addition to the
Previous relaxation exercises. The theologian and
Psychiatrist Prof. Schultz, who began early last century
Who developed autogenic training, pointed out in his works
The special position of the shoulder-neck part in the body.
This
Area tends particularly to tensions. reason
Are often deficiencies, lack of vision, but also
Emotional stresses, which are "in our nape". That's why
Most people also feel a massage
Shoulder-neck-part as a benefit. This area is suitable
Excellent for a short dtente, the times you just
Between them. Through the preventive
You can avoid tensions and improve your posture.
Instructions
For the simplified perception of this body part, it is helpful to first practice lying
down. Through the
Ground contact, you can feel the incipient heaviness and warmth more
intensively. Suggestion works similarly
Of gravity and heat.
If you lie quietly, close your eyes and focus on the shoulder-neck part.
Also try to detect existing tensions. Then start with the resting tint and
Formulate the formula:
"Shoulders neck warm and soft."
Speak the formula six times, then insert the rest form and repeat the whole thing
Twice before you remove the release condition. The process corresponds to the
learning of a new one
As you know from the beginners' course. The relaxation should be relatively fast,
Since you are now well trained and switch easily.
V ericon
Page 7

Short and additional relaxation

7

Autogenic Training 2
In principle, it is a good idea to apply this exercise to thermal exercise.
Close, that is, to integrate into the complete exercise. they
Can practice the exercise separately. If you are in the course
Of the exercise practices developed a feeling for your shoulder-neck part
, Try it while sitting or standing. The practical aspect is,
That you can relax at any time.
Call back the feeling of relaxation again and again
And address the area specifically. If you can switch well, can
The short form, that is, the one-time thought of the formula,
To carry out. By the way, the short form is also suitable for short
During a busy business, no one can tell.
Alternative formulas
"Shoulder neck completely warm and quite soft."
"Shoulder neck warm and resolved."
"Shoulders neck warm and relaxed."
The facial exercise
The face
The face is our strongest expression. With the help of the facial expression, we
consciously use it as a "mask"
Which we use according to the situation and intention. Who does not know the urgent
pleas in the face of a small
Girl when she wants to wrap his daddy around her finger. Or think of your own
mienenspiel.
But the face is not just a consciously used expression, but
It is, so to speak, the "mirror of our soul" in which positive as well as negative
Emotions. Anger, aggression, but also anxiety and restlessness
Lead to the tension of the facial features. With permanent tension comes
It often leads to the cramping of the lower jaw and the famous teethCrunches, of which dentists can sing a song. As a rule you are yourself
The enormous tension not even conscious. Only after years when the worries
Their traces left in the face, we suddenly see how it is about ours
Soul life. Wellbeing and satisfaction, on the other hand, can be avoided
In a relaxed face.
facial exercise
The aim of facial exercise is the relaxation of the facial muscles. Relaxed facial
expressions not only testify
Of inner peace and harmony, they also show your true face. Let the masks fall and
Help your actual face to light. You will see: It lives much more easily without the
constant
Try a hard-hitting pokerface or a wrong smile.
V ericon
Page 8

Short and additional relaxation

8th
Autogenic Training 2
Instructions
You can integrate the exercise into your exercise program, for example following the
Shoulder-neck exercise, as well as practicing separately. The practical thing is that
you can
In the train or at the desk. Take a comfortable stance. Close
The eyes and focus on your face. Visualize the corresponding face parts in the
While thinking of one or more of the following formulas:
"Lips loose and loose."
"Tongue loose and loose."
"Cheeks relaxed."
"Temples and forehead relaxed."
"Face hangs pleasantly heavy."
"Facials smooth and solved."
"Smile."
You can also combine the formulas.
Just try out which formulas are best for you
Act. The formulas are excellent for a shortAnd partial relaxation. Over time, you will have a feeling
When your jaw is tense.
Then concentrate on the jaw for a moment
And think: "Jaws hangs hard." They will be amazed,
How quickly your facial features will relax.
The eye exercise
The eyes
Our eyes are often subject to a permanent strain. Just who is working on the screen
Or read a lot, tends to overthrow his eyes. In addition, there is an everAnd accelerated flood of images, which we are subjected to every day. Advertising
clips and films are running a lot today
Faster than it did twenty years ago. A resting-pause for the eyes not only supports the
visual
But also encourages the general relaxation.
Instructions
The exercise is well suited as a connection to the facial relaxation, but can also be
practiced separately
will. Take a comfortable stance, close your eyes and draw your attention.
To the eyes. As an introduction, an exercise from progressive muscle relaxation can
be found.
Squeeze your eyes together for a moment and then let loose. You can reach that
already
A considerable relaxation of the eyes.
V ericon

Page 9

Short and additional relaxation

9
Autogenic Training 2
In the spirit, formulate one or more of the following formulas:
"Eyes very soft."
"Eyes soft and relaxed."
"Eyes heavy."
"Eyes quite relaxed."
"Eyes quite calm."
The inside-up position of the eyes
Prof. Schultz measured this view, which also
As a concentrated view, a particular
Importance for the internal switchover proFor example. With this technique,
Ter in seconds, a deep recess
. Because of their
It has been used in
Various hypnotic and meditation procedures
Is used.
Instructions
Point your view to the point between the eyebrows. Try to make the point quasi from
inside
To focus. To do this, you must turn the eyeballs slightly inwards and upwards, as
shown in the figure
see. Then close your eyes and try to hold on to the point with your gaze.
Hold your breath for a moment before you exhale with a deep sigh. After that you can
The eyes normal again and open. The exercise is also suitable as a concentration aid,
if
Your thoughts digress.
This eye exercise is a good preparation for the visualization techniques of the
advanced level that you
In the future.
Skin exercise
The perception of the skin
The skin is our greatest sense organ. Many people, however, hardly perceive
them. Only when they are with
Itching or eruptions, or is burned by the sun, they at all times notice that they have a
skin
have. The skin reacts very sensitively to emotional problems or stress. People who
love NeuroderMitis or psoriasis, know the phenomenon that the symptoms increase during stress
and in
Relaxed phases. In the case of skin exercise, the first thing to do is to keep the skin as
a

De envelopment and build a positive relationship with it. For who "feels comfortable
in his
Skin ", which is obviously good. A further aspect of the exercise is the influence of
such caterpillars
Which are associated with itching.
V ericon
Page 10

Short and additional relaxation

10
Autogenic Training 2
KR Rosa describes in his work "This is autogenous
Training ", as he perceived his skin in the water as" fur "
Which he experienced as a "boundary between indoors and outdoors". Around
This water experience also transferred into a different environment
, He developed the formula:
"Cover warm, my borders calm."
By using this formula, your skin will look as one
Sheath that protects you from the outside. The exercise helps
You, better be outwardly bound and your identity too
To be true. Thus viewed, it supports your self-esteem.
Instructions
Skin exercise is a supplementary formula and is not a compulsory part of the exercise
program. You can
However, integrate the formula into your program, for example following the heat
exercise or on
The shoulder-neck exercise. Exercise as usual. The perception of the skin as a cover
You will find the lightest in the warm water, in the bathtub or in the heated swimming
pool.
Help with skin diseases
For hives that are associated with itching, such as eczema or eczema, Rosa has the
Formula as follows:
"Border calm, envelope pleasantly cool."
As further formulas, the following are suitable:
"My skin is smooth and cool."
"My skin is whole."
"My skin is supple."
If you use the formulas to relieve your skin problems, you should either use them
separately
Or after the endurance exercise.
V ericon
Page 11

Preamble formation

11
Autogenic Training 2
What is an intent?
Most people start the New Year with intentions such as "I stop smoking" or "I will
do more sports". The chain of such resolutions could be continued
indefinitely. Presumably, such
If one actually believes in them and behaves accordingly, somehow reality. Within
the framework of the
Autogenous trainings are based on several prerequisites: they are
The state of relaxation, your previous experience with the formulas of the lower level
and your resulKnowledge about the "power of words and images".
Appendices as an addition to the basic exercises of the lower level
The development and use of intentions is an addition to the seven basic
Level In the state of relaxation, you are, as with the foreign hypnosis, open and
special
Receptive to suggestions. Therefore you should connect your attachments directly to
the forehead exercise to the
Achieved relaxation state. By using the resolutions, you can, for example,
That you feel as a weakness or as a disturbance.
For example, you have the habit of eating too fast, causing digestive problems or
heartburn
leads. Then your intention might be:
"I eat calmly" or "I chew slowly".
If you are aware of what property you want to change, formulate your
And concise formula. Make this formula an integral part of your exercise program
Period of at least two to three months.
Pictures and resolutions
The linking of a prefix formula with a concrete image of the desired state supports the
Effect of the formula.
You have seen what influence the
Language and associative images on your
Body. The word heavy solves
Seriousness. In the state of
Relaxation you are receptive to
New "targets." With the help of
You can formulate your individual goals
Formulated in the training
let it flow.
Preamble formation
V ericon
Page 12

Preamble formation

12
Autogenic Training 2
An example
For example, you are afraid of the dashboard in the swimming pool
Even though you have the desire for it for years. Obviously,
There is an inner barrier that prevents you from doing so even if you are not
Can explain where this is due. One possible way would be the conversation with
A therapist who could help you determine the cause of your anxiety
Reason to go. But you can fulfill this wish yourself.
Formulate a corresponding resolution, such as "I jump."
Now imagine, as you stand in joyous expectation on the jumping board, jump down
and into the
Cool wet. Try the sublime feeling of free fall and immersion in the water
. Use the prefix formula in conjunction with the images of the jump, fall and
From dipping the next time to the front cooler. In the state of relaxation you will be
Your jump probably not as something scary, but according to your pictures
Than something intoxicating or relaxing. If, after prolonged practice,
Actually jump, you will probably feel the feeling of relaxing on the jump tower.
Note
They should always be limited to a preeminence. If there are multiple properties or
conflicts,
You should start with the "minor problems". If you have several preAt once. Possible consequences are not only disappointment, because of success
But also stress and failure. Here are some rules that you can use at the
Formulation and use of prefix formulas.
1. The intention is to outline a clear problem. Setting
Before you seriously deal with the problem.
Your inner intention, this problem or the
De property is a prerequisite for this
Success. Frequently, these are properties with which
Which you have been averse to.
2. Do not set yourself unrealistic goals, but only
Such as are possible.
3. The corresponding formula (also the formula of the formula)
) Should be formulated briefly and succinctly. of
Restrict yourself to few words that clear the goal
describe. Example: instead
"I expect to work more efficiently in the future."
"I work efficiently."
4. The intention should be formulated positively. With a neGative formulation you could get the exact opposite
Of the intended reaction. For a neFormulated as "I will not be nervous"
The "not" is ignored and the feeling of nervousness
Will probably not be long in coming.

A positive formulation could be:

"I am quiet" or "I am calm".
5. Always formulate your resolutions as if that were the case
Desired result already entered. Therefore,
Support your optimism. After all, it is not
To a hope or a desire for the future,
But a change from which you enter
Firmly convinced.
Example: instead
"I'll make it." "I can do it."
6. Avoid the formulation of obligations
Or prohibitions such as
"I must" or "I should" or "I may by no means".
7. Look for pictorial comparisons and build
For example
"I enjoy with body and soul" or "I feel
like New born". Through the symbolism of the words
Strengthen the effect.
8. Try to apply the formula exactly as rhythmically to the
As the formulas you know. Follow the instructions
The formula practice as before. Repeat the
First as often as possible and adjust the
In the course of the practice
Needs.
You should pay attention to this when designing your resolutions:
V ericon
Page 13

The upper level of autogenic training

13
Autogenic Training 2
The upper level
The advanced level of autogenic training developed by Prof. Schultz contributes both
meditative as well as psychoTherapeutic features. The exercises are largely based on internal vision. That is, the
user leaves the
State of self-hypnosis images rise before his mental eye, whose interpretation
conclusions on his
Psychological condition. The evaluation of these images should, if possible, be
carried out in
The therapist. Unless the user has appropriate psychoanalytic knowledge
Or refers to these from the literature literature. The exercises for personality
development deepen the process of the
Self-knowledge and help the user to find the way to himself and to walk.

Prerequisite for the advanced level

Prof. Schultz continued to study the advanced level
The perfect mastery of the lower voout. This means that you can switch to
Relaxation when using the short form
"Calm - heaviness - warmth
Breath and heart calm
Body warm
Brow cool "
Within 20-30 seconds.
Prof. Schultz described the perception thus achieved as follows: "... so that the body
as a heavy, warm,
Resting mass of even pulse and calmly flowing breathing, from the coolly
concentrated
Head is experienced separately. "The user is then in the state of self-hypnosis, the
Means a deep sinking. You should be able to for the period of a half to an hour
To dwell in this contemplation without being distracted from the environment. For
the achievement of this
Prof. Schultz gave an exercise period of one-half to one year, this timeIs not an imperative requirement. Some people master the switchover despite a
shorter training period
Faster than others. Test how quickly you use the short form to make the sinking and
whether you want to
Can maintain this condition for at least half an hour.
The exercises of the advanced level serve the
Self-knowledge and the selfTion. In the state of deep sinking
Appear before the mind 's eye
Users color and image worlds, the
Conclusions about his psychological
Their development potentials
The necessary steps.
The upper level of the
autogenic trainings
Important NOTE
You can do the following exercises in self-study
Learn and practice. It should be pointed out, however,
That in the state of sinking images and feelings
Can set you as unpleasant and menacing
feel. At the latest then you should be a therapist
To discuss the experiences with him. SolReactions are not unusual. Therefore,
The first attempts at exercise, as well as the respective
Evaluation of the experiences with the aid of a therapist
To be carried out.

V ericon
Page 14

The upper level of autogenic training

14
Autogenic Training 2
preparation
Prof. Schultz recommended the application of the concentrative view, which was
already planned, to prepare the interior view
In the course of the eye exercises (page 8). This allows you to change the
Speed up By the way, in the case of individual users, this state of mind presents itself
in the state of relaxation
By itself.
Repeating the Concentric Look: Keep your eyes closed. Set your eyes in the
Connect to the front cooler for a short moment from the inside to the point between
the eyebrows.
Finding colors and images
Linger for at least 30 minutes in the
And observe the appearance of colors and
Pictures. Try this first without the help of
Formulas. If no images are set,
You can use the images through appropriate formulas
Which is explained later. The
Removing is as usual by strong
Breathing, stretching the fists and arms, and tearing open
Of the eyes. After awakening from the recess
You should log the colors and images to the
Later evaluation. Corresponding preCan be found in the service section starting on page 21.
The self-color
In order to facilitate the experience of the color, you can take a color fan before you
start practicing
For example a box with colored pencils. Consider the colors for a moment and start
Then with the exercise. When the color is found, it is a question of reaching for the
sunken color
Which appear before your mind's eye. Sometimes the colors appear only
schematically or fleeced.
Ty. It may take some time for the exercise to appear clear.
Frequently, the colors appear in conjunction with images, for example blue in
connection with the sky
Or red in combination with poppy seed. Write your coloring experiences after
awakening from the
Reduction. Repeat the exercise on several consecutive days and compare your
Colorful experiences. If a particular color turns out to be dominant, then this is your

own color.
For example, if you have seen yellow images in five practice tests, whether you are a
pure one
Color gamut or in conjunction with the sun, then yellow is your own color.
evaluation
The evaluation of your coloring experience should be carried out in collaboration
with a TherapeuThe Of course you can also do it alone unless you have the appropriate
Knowledge have. If in specialist bookshops after appropriate literature in which you
neces- the
find information gen.
V ERICON
Page 15

The school of autogenic training

15
Autogenic training 2
Example 1: color experience a
40-year-old graduate engineer
, It develops a deep blue summer sky, soon
crossed by small white clouds, next
appear glaring blue advertising lights that
Colors depend on objects that are not without this
displayed, but can be for all color shades
set to. The more the almost tropical blue summer
sky in a pale blue Nordic winter sky
passes, I feel the coolness experience on forehead
Get stronger; even his breath character increases,
I would say it freezes me. '
Evaluation by Prof. Schultz:
"The protocol derived from a highly physically
stigmatized, often suffering, internally very sensitive
tive doctor son who from too great a dependence
speed of lyrical softness in the objective Objectivity
saved scientific thinking. It kmpfen primary feeling softness and delicacy with permanently
Masculinity desires and pursuit of the, cooler
Objectivity ', but which in turn leaves much empty,
so it 'comes to, psychic freezing. Starke home bondage, tendency to escape into nature
contemplation and love of animals, struggle with periodic,
impulsive adventure urge (change from tropical and
Home heaven!), Mainly salvage and need
Following will. "

To give you a first impression of the methodology can be found in the following two
examples to
Interpretation of the inherent color of the practice of Prof. Schultz.
The respective protocols and the associated interpretations are his work
"Autogenic training - Concentrative self relaxation, try a practical clinical
presentation"
removed.
Example 2: color experience a
36-year-old neurologist
, The inner field is filled with an intense,
swelling blue that hinber- significantly to red-violet
is tinted. I live as it were in a blue-violet
Atmosphere, an extraordinary increase
the heat experience is done. '
Evaluation by Prof. Schultz:
"In this case it is a very active,
strong Pykniker with great professional perforability and harmonious living sensitivity and anode
mality, strong sense of rapport with the environment and
intense fate fulfillment. characterization
as warm person applies here quite central. I
remind you of my observations about Farbwirkungen in psychotherapy (journal Psychotherapy,
Stuttgart 296 [1929]). I stayed here because initially
purely empirical findings noted
that staying in a burgundy atmosphere
Heat, stay in a pale blue atmosphere
Cold sensations triggers, and these reactions for
recommended certain psychotherapeutic effects
. Len "
Perception of concrete objects
The second exercise serves to show concrete objects. Proceed as find the intrinsic
color. Versetzen yourself in the sinking. Take again the supportive effect of concentrative look.
After waking up from obscurity to log your experiences as usual.
Preparatory support
To facilitate the review of concrete objects, shows you information about certain
objects before beginning exercise
seek and memorize their image.
V ERICON
Page 16

The school of autogenic training

16

Autogenic training 2
Example: Set to a burning candle in front of him.
Consider candle flame and precisely and
capture every detail. Then close your eyes
and provide the image of burning candle in front of your
mind's eye recovers. Instead of the candle can
Also a flower, a banana or other colored
use items. If you restore
possible setting of images, try this in
Condition of the woodwork on internal demand, for example,
"Banana" make the word.
evaluation
This exercise serves as an entry, which makes it easier to show objects in the mind's
eye. Watch out
the condition of the woodwork on more images that appear possibly in your
mind. protocols
lose them for the interpretation, for example with a therapist.
The exhibition of abstract objects
Among abstract objects is understood symbols or icons that a value proposition as
peace or happiness
illustrate. A symbol of the moral concept of peace is, for example, a white
dove. happiness
bring many people in connection with a four-leaf clover. Proceed as in the
vorangeganantigenic exercises. Put yourself in the state of deep relaxation, possibly with the
assistance
the concentrative gaze. Make click the images that appear in your mind. Pertokollieren then your experiences. To simplify entry into this world of perception are
following preliminary exercises.
Preparatory support
Select before exercise beginning a value of, for example, happiness, the then state in
the consignor
kung visualize. Stand on this value, possibly by reminding experiences and results
lebnissen that connect you with happiness. Repeat this exercise with other value
specifications as rest or
Freedom. If you can do the production of associative images or imagery, do the next
time in the
without making sinking, a value. Just look only inwards and let the images
pass in front of your mind's eye.
evaluation
The evaluation of your imagery should be done again if possible talking to a
therapist.
The perception of abstract objects can important information about your values, but
also on
enter your longings and blockades. In the analysis of the images by the way, show

parallels to dream
interpretation.
Supporting formulas for color and image experiences
first try to make the images arise from alone. However, if you have difficulty with
this,
You can bring the pictures also use the following formulas. Under certain
circumstances, it may be helpful,
V ERICON
Page 17

The school of autogenic training

17
Autogenic training 2
if you train your ability to imagine first using the formulas and only at a later date
to proceed to make the images formed freely. Just try again and again, in a state of
comparison
to leave reduction of your inner world. Eventually, the images will adjust. Have
patience with
and avoid any form of pressure to succeed.
Then take a deep breath, tighten fists and arms and tear to the eye, such as the the
know canceling the other exercises.
In regard to formula practice
Adjust the number of repetitions to your individual imagination skills. possibly
They need more repetitions or seen rising after the second repeat images.
The show others
Conflicts with other people based sometimes that one criticizes properties to them
that one
in itself does not like. Mostly there is a tendency even to their own mistakes and
unpleasant properties
to transmit other. It seems obvious that it is easier to find fault in others and to fight
fen than on themselves. Such enemy can lead to painful interpersonal disorders.
By questioning why you hate a particular person and what specific error as disturbing
are perceived, sometimes you have to find out which features you do not like about
themselves. The
Show other people is among others the discovery of internal enemies.
This method should be possible under the guidance of a therapist. Prof. Schultz
recommends
In the event that there is a close person in conflict person, a neutral person
to choose the questioning. After the confrontation with the enemy within images may
under certain circumstances
stands cause serious relationship crises.
"Quiet - gravity - heat
Respiratory and heart calm
Body warm

forehead cool
In my mind's eye a picture developed.
The paint is clearer.
The color is clear before me.
In my mind's eye a picture developed.
The paint is clearer.
The color is clear before me.
In my mind's eye a picture developed.
The paint is clearer.
The color is clear before me.
In my mind's eye a picture developed.
The paint is clearer.
The color is clear before me.
In my mind's eye a picture developed.
The paint is clearer.
The color is clear before me.
In my mind's eye a picture developed.
The paint is clearer.
The color is clear before me. "
Formula for subsequent
withdrawal
"The images retire gradually.
The colors fade
The images are more blurred.
The pictures are gone. "
Formula sequence for inducing color and image experiences
V ERICON
Page 18

The school of autogenic training

18
Autogenic training 2
instructions
Put yourself as usual in the state of contemplation.
Visualize a neutral person, such as the Home
master, as the representative of the actual conflict person.
then not questioning you in the spirit, why this person
to like. Example, you could ask the following questions:
"Why I hate him / her?"
"Why did he react / she so angry?"
"Are we alike?"
"In what way?"
"What we share negative characteristics?"
evaluation

The answers to your questions will probably appear in the form of images. but it can
also strong
ken emotional outbursts come. Record the images and sensations that you in a state of
oblivion
experience. If the incoming images and feelings be uncomfortable, it is in any case
advisable to your sensations
tions to discuss with the therapist. It would be a pity if you because of such
experiences, the practice
would cancel. Sometimes it may even be useful when taking a few practice sessions
Instructions
complete the therapist before you practice on alone.
Questions to the subconscious
A further method of self-knowledge are the questions to the subconscious. The
subconscious
will be back to you with pictures or symbols. This pictorial answers can reveal your
frame of mind to. They show you your potential development and provide guidance
on how these
can realize.
instructions
Put yourself as usual in the state of contemplation. And consult your
subconscious. Therefore
are any questions that give you information about your self. Prof. Schultz
recommends the question:
"What am I doing wrong?"
Other questions are:
"Who am I?"
"What is my path?"
"What is in my way?"
"How should I be?"
"What should I do?"
"How can I change?"
V ERICON
Page 19

The school of autogenic training

19
Autogenic training 2
evaluation
Their findings are a good basis for the targeted influencing your personality. Because
only
if you know where you stand and where you want, you can follow the appropriate
way. On the
See following page examples of formulas to influence your personality.
Supporting formula

Entering into this method you may fall

easier if you imagine a mirror in which your
Likeness appears. Formulate to a formula such as:
"Before my eyes my image."
Pay attention to the change of the mirror image. Note
After waking from the sinking all photos
Sensations, whether with or without a mirror, and
discuss them as necessary with your therapist.
Negative feelings here the therapist applies,
to consult in any case.
Formulas for personality development
Such formulas can help you to overcome certain behavior patterns as uncertainty or
anxiety
find the and to a more satisfied and happier life. Grasp the principle of forming
implementation intentions
and are developed in the same way. That is, the rules as "positive formulating" apply
also for the personality formulas (see page 11 and 12). These formulas work best
when they are on your
own self-knowledge based. Discuss the processes of self-knowledge, in particular
their ERresults, with a therapist. Based on these findings, you could, in cooperation with a
Therapists develop appropriate formulas. A distinction is made between formulas that
the general selfrealization and the achievement of a model used, and those which relate to concrete
problems.
Formula Examples for the realization of a model
K. Thomas proposes in his work "practice of self-hypnosis of autogenic training"
following formulas before:
"I suppose me."
"I'm going, what I should be."
"I follow my highest goal."
"I'm telling the truth."
"I fulfill my duty."
Examples of personality formulas with concrete problems
If you suffer from claustrophobia, feel uncomfortable in crowded subways or tunnels,
could
be due to the fact that they fear the limitation of your personal freedom. In
Angstzustnto this kind recommends Prof. Schultz the formula:
"I am free."
V ERICON
Page 20

The school of autogenic training

20
Autogenic training 2
For insecure people who fear of being alone and their self-esteem from others
judgment
depends recommends Prof. Schultz formulas:
"I decide for myself."
"Only I'm my judge."
"I'm worth."
People who are torn inside and are in constant conflict with himself, he recommends
the formula:
"I want to be in harmony."
instructions
It is applied after production of the sinking state. Repeat the formulas so often
as possible, and over long periods.
V ERICON
Page 21

service part
21
Autogenic training 2
The exercise plan (page 22 and 23)
As you master the exercises the lower grades now perfect, a certain training routine
can forwardare set. If you date the additional relaxation exercises during the learning phase in
your
want to integrate practice routine, you can use the following exercise plan for it. The
plan, however, is merely
understand Lich as a suggestion and not a mandatory requirement. All other exercises
of this course should
th you learn according to your individual needs and abilities. Remember that all these
se exercises are offers of help, which you can affect your life positively. Go left to the
Exercise practice and take the time you need. Pressure to succeed is in autogenous
training not only
misplaced, but counterproductive.
Protocols for the exercises of the school (page 23 to 26)
Consider the protocols as a proposal that you can print and use for your
documentation.
Of course, you can develop your own templates according to your individual
needs. To the
Phenomena in the last column includes sensory perceptions such as smells, as well as
hunger, tiredness
speed and everything you encounter and happens during introspection. Please refer to
the notes on
the individual exercises in the relevant chapters of this guide.

The exercise plan in this service part unsupports you in the learning phase, the additional
union relaxation exercises. Use
the accompanying protocols to your experience
ments in the exercises of the school to
document. If you need the
Knowledge for interpreting your experience
have gen already, you can so the top
level of autogenic training without
learn therapists.
service part
V ERICON
Page 22

service part
22
Autogenic training 2
week
In the morning
after getting up
at lunchtime
in the evening
before sleep
1 week
I am calm
6 x Right arm is heavy
I am calm
6 x Right arm is warm
I am calm
6 x shoulders and neck warm
soft
I am calm
6 x shoulders and neck warm
soft
I am calm
6 x shoulders and neck warm
soft
I am calm
6 x It breathes me
I am calm
6 x heart beats calmly and evenly
I am calm
6 x Sonnengeflecht pouring hot
I am calm

6 x forehead cool
withdraw
I am calm
6 x Right arm is heavy
I am calm
6 x Right arm is warm
I am calm
6 x shoulders and neck warm
soft
I am calm
6 x shoulders and neck warm
soft
I am calm
6 x shoulders and neck warm
soft
I am calm
6 x It breathes me
I am calm
6 x heart beats calmly and evenly
I am calm
6 x Sonnengeflecht pouring hot
I am calm
6 x forehead cool
withdraw
I am calm
6 x Right arm is heavy
I am calm
6 x Right arm is warm
I am calm
6 x shoulders and neck warm
soft
I am calm
6 x shoulders and neck warm
soft
I am calm
6 x shoulders and neck warm
soft
I am calm
6 x It breathes me
I am calm
6 x heart beats calmly and evenly
I am calm
6 x Sonnengeflecht pouring hot
I am calm
2 weeks

I am calm
6 x Right arm is heavy
I am calm
6 x Right arm is warm
I am calm
6 x shoulders and neck warm
soft
I am calm
Case warm, calm my limits
I am calm
Case warm, calm my limits
I am calm
Case warm, calm my limits
I am calm
6 x It breathes me
I am calm
6 x heart beats calmly and evenly
I am calm
6 x Sonnengeflecht pouring hot
I am calm
6 x forehead cool
withdraw
I am calm
6 x Right arm is heavy
I am calm
6 x Right arm is warm
I am calm
6 x shoulders and neck warm
soft
I am calm
Case warm, calm my limits
I am calm
Case warm, calm my limits
I am calm
Case warm, calm my limits
I am calm
6 x It breathes me
I am calm
6 x heart beats calmly and evenly
I am calm
6 x Sonnengeflecht pouring hot
I am calm
6 x forehead cool
withdraw
I am calm

6 x Right arm is heavy

I am calm
6 x Right arm is warm
I am calm
6 x shoulders and neck warm
soft
I am calm
Case warm, calm my limits
I am calm
Case warm, calm my limits
I am calm
Case warm, calm my limits
I am calm
6 x It breathes me
I am calm
6 x heart beats calmly and evenly
I am calm
6 x Sonnengeflecht pouring hot
I am calm
3 week
I am calm
6 x Right arm is heavy
I am calm
6 x Right arm is warm
I am calm
6 x shoulders and neck warm
soft
I am calm
Case warm, calm my limits
I am calm
Face hangs heavily pleasant
I am calm
Face hangs heavily pleasant
I am calm
Face hangs heavily pleasant
I am calm
6 x It breathes me
I am calm
6 x heart beats calmly and evenly
I am calm
6 x Sonnengeflecht pouring hot
I am calm
6 x forehead cool
withdraw
I am calm

6 x Right arm is heavy

I am calm
6 x Right arm is warm
I am calm
6 x shoulders and neck warm
soft
I am calm
Case warm, calm my limits
I am calm
Face hangs heavily pleasant
I am calm
Face hangs heavily pleasant
I am calm
Face hangs heavily pleasant
I am calm
6 x It breathes me
I am calm
6 x heart beats calmly and evenly
I am calm
6 x Sonnengeflecht pouring hot
I am calm
6 x forehead cool
withdraw
I am calm
6 x Right arm is heavy
I am calm
6 x Right arm is warm
I am calm
6 x shoulders and neck warm
soft
I am calm
Case warm, calm my limits
I am calm
Face hangs heavily pleasant
I am calm
Face hangs heavily pleasant
I am calm
Face hangs heavily pleasant
I am calm
6 x It breathes me
I am calm
6 x heart beats calmly and evenly
I am calm
6 x Sonnengeflecht pouring hot
I am calm

exercise plan
V ERICON
Page 23

service part
23
Autogenic training 2
week
In the morning
after getting up
at lunchtime
in the evening
before sleep
4th week
I am calm
6 x Right arm is heavy
I am calm
6 x Right arm is warm
I am calm
6 x shoulders and neck warm and soft
I am calm
Case warm, calm my limits
I am calm
Face hangs heavily pleasant
I am calm
Eyes soft and relaxed
I am calm
Eyes soft and relaxed
I am calm
Eyes soft and relaxed
I am calm
6 x It breathes me
I am calm
6 x heart beats calmly and evenly
I am calm
6 x Sonnengeflecht pouring hot
I am calm
6 x forehead cool
I am calm
I am calm
6 x Right arm is heavy
I am calm
6 x Right arm is warm
I am calm

6 x shoulders and neck warm and soft

I am calm
Case warm, calm my limits
I am calm
Face hangs heavily pleasant
I am calm
Eyes soft and relaxed
I am calm
Eyes soft and relaxed
I am calm
Eyes soft and relaxed
I am calm
6 x It breathes me
I am calm
6 x heart beats calmly and evenly
I am calm
6 x Sonnengeflecht pouring hot
I am calm
6 x forehead cool
I am calm
I am calm
6 x Right arm is heavy
I am calm
6 x Right arm is warm
I am calm
6 x shoulders and neck warm and soft
I am calm
Case warm, calm my limits
I am calm
Face hangs heavily pleasant
I am calm
Eyes soft and relaxed
I am calm
Eyes soft and relaxed
I am calm
Eyes soft and relaxed
I am calm
6 x It breathes me
I am calm
6 x heart beats calmly and evenly
I am calm
6 x Sonnengeflecht pouring hot
I am calm
Protocol for finding the intrinsic color
date

duration
To dye
Associated Images
Feelings and symptoms
Detailed description:
Detailed description:
Detailed description:
Detailed description:
Detailed description:
Detailed description:
V ERICON
Page 24

service part
24
Autogenic training 2
Protocol for the preliminary exercise to show concrete objects
object
Attempts recovery from the scene
Attempts recovery from the scene
example candle
1
How quickly appeared the candle?
Protocol for the show concrete images
date
duration
Associated Images
Feelings and symptoms
Detailed description:
Detailed description:
Detailed description:
Detailed description:
Detailed description:
Detailed description:
Detailed description:
V ERICON
Page 25

service part
25
Autogenic training 2
Protocol for the review of other people
date
duration

conflict person
disturbing properties
Images
Feelings and symptoms
Detailed description:
Detailed description:
Detailed description:
Detailed description:
Detailed description:
Protocol for acting abstract values
date
duration
Images / imagery
Feelings and symptoms
Detailed description:
Detailed description:
Detailed description:
Detailed description:
Detailed description:
V ERICON
Page 26

service part
26
Autogenic training 2
Protocol for the survey of the subconscious
You can replace the pre-defined questions naturally through their own issues.
date
duration
question
Images
Feelings and symptoms
"What am I doing wrong?"
Detailed description:
"Who am I?"
Detailed description:
"What is my path?"
Detailed description:
"What is in my way?"
Detailed description:
"How should I be?"
Detailed description:
"Wa should I do?"
Detailed description:

"How can I change?"

Detailed description:
Detailed description:
Detailed description:
Detailed description:
Detailed description:
V ERICON
Page 27

imprint
27
Autogenic training 2
Cocomore, Frankfurt am Main, 2003
Author: Antje Samiralow
Editorial: Cocomore
Preparation and Illustration: 2DaysDesign
Photos: INTER / AKTION GmbH
Legal Notice:
The T-Online International AG (hereinafter "T-Online"), and Forest Road 3, in 64331
Weiterstadt, is to ensure that their information
Time of publication are correct. However, it can not assume responsibility for
completeness and accuracy (reliability
permeability) and timeliness of information taken werden.T-Online also accepts no
liability for the content or the correct
Function of external sites that can be accessed through a link.
1. Information on how to deal with the following contents
The following descriptions are not intended as a "textbook". They are knowledgeable
help in dealing with the particular health
theme offer, with the possibility, on the one hand to obtain information quickly, on
the other hand read in peace. The information from experts
authors written, have many years of experience in the magazine reporting on health
issues. In this sense, contain
Information naturally only general information. This can not subscribe to the
individual concrete Status of
Reader account. The reader must not lose sight of the fact that the information
supplied to him not by the attending
can replace a doctor or a health authority recommendations and allowed.
The reader therefore has to be noted that the concrete health suitability of the
provided information material alone
can be determined by his personal physician on the basis of concrete consultation.
A liability may only in case of violation of essential contractual obligations and in the
event of intent or gross negligence.
A further liability for any damages of any kind, which arise from the use or utilization
of the available

information provided shall be excluded.

2. Notes on Usage rights
Owner of the rights to use this PDF is T-Online.
The reader / user is not authorized to use the content or parts thereof to edit, copy,
distribute, publicly wiederzugive to advertise with them or otherwise use outside in point 1 contractually specified
purpose in any form, reserved
, subject to the prior written permission of T-Online.
308208103
V ERICON
This guide is, in 60486 Frankfurt provided by the Cocomore AG (hereinafter
"Cocomore"), Solmsstrae 8. Of the
Contractors for the purchase of the guidebook can be found respectively in the
imprint of the Web page on which the guide is based. Cocomore
endeavors that the information at the time of publication are correct. However, it can
not guarantee that it is complete,
content accuracy (reliability) and timeliness of the information is taken. Cocomore
also assumes no liability for
Content or proper operation of external sites that can be accessed through a link.
1. Information on how to deal with the content in this guide
The illustrations in this guide are not intended as a "textbook". They are
knowledgeable help in dealing with the particular health topic
offer, with the possibility, on the one hand to obtain information quickly, on the other
hand read in peace. The information is written by expert authors,
have many years of experience in the magazine reporting on health issues. In this
sense, the information contained naturally
only general information and no recommendations of Cocomore. The information can
not subscribe to the individual concrete
consider health of the reader. The reader must not lose sight of the fact that the
information supplied to him not from
physician or a health authority can replace recommendations made and may. The
reader thus has to note that
the actual health suitability of the provided information material solely by his
personal physician on a basis
concrete consultation can be found.
Any liability under the statutory provisions, however, exist where a violation of duty
attributable to intent or gross
Negligence. As far as the violation of duty attributable to simple negligence and a
significant contractual obligation culpably
is violated, the liability for damages is limited to foreseeable damage that typically
occurs in similar cases. In the case
of death, injury to health or the body engages a liability according to legal
regulations. Incidentally, the liability
locked out. The liability under the provisions of the Product Liability Act remains
unaffected.

2. Notes on Usage rights

Owner of the rights to use this PDF is Cocomore. The reader / user is not authorized
to use the content or parts thereof to work to
copy, distribute, publicly reproduce, referencing them or otherwise outside the scope
of point 1 contractually specified purpose in
to use any form, without the express written consent of Cocomore.
Page 28

Just download under http://www.vericon.de

Page 29