How To Relax Your Mind & Stay Stress-Free?

The 6 Basic Exercises of Autogenic Training

As mentioned above, to achieve a relaxed and stress-free state, it is necessary to dedicate at least 15 minutes per day to performing the six exercises. These exercises are as follows:

1. Heaviness in Limbs: By repeating visualizations, you can facilitate the relaxation of the arm muscles by directing their attention to the weight of the arm. In the initial stages of training, the perception of arm weight and relaxation occur more quickly and the sensation can also appear simultaneously in the other limbs. After a week of practice, even a brief concentration can induce the feeling of heaviness and relaxation in all four limbs.
2. Warmth in Limbs: Passive concentration is focused on the sensation of warmth: “I feel my right arm warming up. My right arm is warm.”
3. Awareness of Heartbeat: “I feel the blood flowing pulsatingly throughout my whole body. My heart beats. My heart beats calmly and evenly.
4. Awareness of Breathing: “My whole body breathes. My heartbeat and breathing are calm and even.”
5. Awareness of Abdominal Region: “Radiant warmth spreads throughout my abdomen.”
6. Head Cool: Through passive concentration, the individual suggests a cool sensation, directing their attention to the forehead and the skull: “My forehead is pleasantly cool. My head remains light and clear.”

What Can You Experience with Regular Practice of the Exercises?

Similar to meditation, through regular practice of these exercises, you can achieve clearer, more organized, and controlled thoughts. 

Your self-confidence may also increase as you realize the positive results you can achieve simply by controlling your thoughts, thereby influencing your own mental well-being.

By relaxing your muscles, you can experience a general sense of calmness and a relaxed state, which can be beneficial in carrying out your everyday activities. 

You will be better able to control your emotions in stressful situations and maintain composure even in challenging circumstances. Autogenic training is a good method to train not only your muscles but also your mind.

Before starting autogenic training on your own, it is advisable to seek guidance from a qualified trainer who can provide proper instruction and assist you in mastering the six essential exercises. This way, you will be able to achieve the desired results effectively!