The exercises described below are very simple, but, nevertheless, their benefits are great. Each of these exercises is basic in yoga, each of the seven breathing exercises described below is the result of adaptation of classical yoga for any unprepared person.
Attention:
The exercises listed below are strictly not recommended (or performed with great caution, after consultation with a specialist, under the supervision of a doctor):
- people with organic heart damage; blood diseases (leukemia, thrombosis and thrombophlebitis, hemophilia, acid-base imbalance); consequences of severe traumatic brain injuries; previous inflammation of the brain; residual effects of his severe concussions and bruises; increased intracranial and ocular pressure; diaphragm defects; retinal detachment; chronic inflammation of the middle ear; pneumonia; acute conditions of the peritoneal organs;
- after abdominal and thoracic operations - until adhesions are completely eliminated; with severe violations of the body diagram; acute neurotic conditions and failures of adaptation; severe vegetative-vascular or neurocircular dystonia “of the hypertensive type”;
- Do not perform breathing exercises if you are very tired; overheating and hypothermia; severe drug intoxication; at a body temperature above thirty-seven degrees Celsius; children under fourteen years of age; after the second month of pregnancy; for heavy or painful periods.
Self-hypnosis.
Auto-training comes to the rescue - the process of drawing your own picture of life through self-hypnosis.
Autotraining in scientific circles is called mental self-regulation - personality psychocoding. The process of autotraining or autogenic training occurs through immersion in a special state, close to trance, due to which a change in the state of consciousness occurs. Against the background of mental changes in consciousness, the necessary settings are introduced. The process of autogenic training is comparable to this everyday picture: fresh asphalt has been laid in your yard. It, in essence, should be solid (the usual state of consciousness), but for now it is in a mushy state, since it is put in hot form, that is, changed (an altered state of consciousness). At this moment, you can leave traces on the asphalt, lay out a pattern of pebbles (the process of entering the necessary psychological formulas), when the asphalt hardens, it will preserve both the trace and the pattern in an unchanged state (the result of autotraining). Thanks to this analogy, you can better understand the process of auto-training.
Coloring books to relieve stress
During stressful periods, the question that comes to mind for many is what to drink for nerves and stress. At home, it is better not to immediately turn to any medications. There are many opportunities to free yourself from depression without resorting to anti-stress pills .
Nowadays, a method of relieving stress such as art therapy has become fashionable. There is a lot of information about it, but most people refuse such an idea, arguing that it is their inability to draw. Coloring books for adults are extremely popular. They allow you to switch gears, calm your thoughts, relieve tension, understand and understand yourself and your feelings.
Coloring books
Coloring books are creativity in its purest form. Even those who consider themselves completely uncreative people can discover their ability to create a world of color. At the same time, you don’t need anything inaccessible for coloring; just choose pencils, pens, felt-tip pens, paints, and try it, devoting at least a few minutes a day to this activity.
Coloring books for adults give a person what he lacks in life - relief, they are even used in the treatment of stress and nervous diseases. Pictures have a meditative effect, drawing gives pleasure, and reveals the creative principles that are inherent in everyone. And this activity is so addictive that once you start one picture, it’s difficult to stop.
Every person has a creative side, just not everyone realizes it. All you have to do is pick up an anti-stress coloring book, and positive emotions are guaranteed! And the result of the work helps to raise self-esteem and accept one’s individuality, because each picture turns out to be unique.
First stage:
Muscle relaxation should begin by relaxing the toes, moving up to the head. Pay special attention to the neck and facial muscles. It is in these parts that the clamping occurs. Suggest to yourself that your body is getting heavier and warmer. For example: “My right arm is getting heavy. My left hand is getting heavy. My arms are heavy and relaxed. I feel warmth in my right hand..."etc. It is clear that the first time you will not be able to relax as much as possible, but with constant training you will achieve significant results.
Specifics of treatment
With the development of depression, neurochemical reactions occur in the human body caused by a loss of mental balance. The main task of autotraining is to normalize the mental state, as a result of which it will be possible not only to stop the processes of destabilization, but also to reverse them.
Auto-training for depression has an effect on the brain, similar to hypnosis. The only difference is that hypnosis requires the help of a qualified specialist, and auto-training is carried out by the patient himself and with his active participation.
The principle of such hypnotic treatment is based on the repeated pronunciation of certain phrases - a psychological attitude to which the formed thought processes will subsequently obey.
Second phase:
After achieving muscle relaxation, you can begin suggestions. When pronouncing verbal formulas, use words without the particle “not” (replace “I’m not sick” with “I’m healthy”). Speak positive messages slowly, in a calm, confident voice. For depression, use the following formulas: “I tune myself into cheerful, creative energy,” “I am filled with joy and self-confidence,” “I have the desire and ability to achieve my goals.”
Auto-training for depression, as many doctors believe, can significantly improve the condition.
source
Is auto-training necessary for a panic attack?
Anxiety disorders are not a deviation from the norm. Sometimes our psyche is not ready for overstrain. In this case, emotions, thoughts, feelings are blocked in the brain, and everything accumulated appears as signs of vegetative-vascular dystonia. You can call this condition a panic attack. With such a deviation in the functioning of the nervous system, the human body is constantly overstrained. The muscles become toned, the brain actively functions, and adrenaline goes beyond normal limits.
A person is looking for a way out of the current situation, and the first thing he does is take sedatives (which corresponds to the recommendations of specialists). However, panic attacks return.
After some time, the patient nevertheless finds out that there is autogenic training (in other words, autotraining) and that it can be used in the treatment of a panic attack. When using auto-training, the patient learns to control his own nervous system and feelings, which is important for understanding his internal state, and as a result, for protecting himself from panic attacks.
Classic Schultz technique
Autotraining according to the Schultz method includes 2 stages:
- Relaxation.
- Going into a trance state.
To achieve relaxation, a person suffering from depression needs to relax all the muscles, feel the heaviness of the body and the spreading warmth, and establish control over the rhythm of the heartbeat and breathing. To achieve complete relaxation, you should take a comfortable position, sitting or lying down.
At the first stage, you need to pronounce mental formulas that promote complete relaxation. After the heaviness in the body and spreading warmth begin to be felt, you need to begin voicing mental commands aimed at eliminating depressive manifestations of thinking. All spoken phrases must carry a firm conviction of complete well-being. You can choose the words yourself, the main thing is that they have a positive meaning and they help increase self-confidence.
Auto-training for depression helps everyone, without exception, get rid of the signs of the disorder. Everyone is able to choose for themselves an effective option for self-hypnosis. Success depends primarily on the patient’s persistence and regularity of exercises. It is recommended to conduct auto-training daily, in the evening or lunchtime.
According to statistics, almost ¼ of the world's population suffers from various forms of depression. Constantly bad mood, inability to feel joy and happiness, causeless anxiety - these are just the most harmless symptoms of this disease. Few people think that it can ultimately result in serious problems in their personal and professional lives, the emergence of phobias, decreased mental abilities, weakened libido, suicidal tendencies, and deterioration in physical health (from asthenic syndrome to thrombosis).
Hoping that everything will go away on its own, people rarely turn to professionals for help. This only aggravates the situation and leads to irreversible consequences. Although, as practice shows, psychotherapy is a fairly effective method of treatment.
Training methods and techniques
There are various techniques, methods and exercises of autogenic training. But they all have common rules
:
- It is better to conduct the training in a quiet place, make sure that nothing distracts you.
- Take a comfortable position (preferably lie down), do not cross your arms and legs.
- If you listen to an audio instructor, be sure to repeat all the phrases out loud after him.
- If you want your own setting text, you can write it yourself, but it must be positive (make sure that the particle “not” does not slip through anywhere), in the present tense and in 1st person.
- The text for auto-training should consist of simple and short sentences.
- Make sure that you are aware of the words you say, and do not do it automatically.
- It will be even better if you visualize everything you say so that the karting is before your eyes, the brighter and more detailed, the better.
- It is advisable to repeat the text at least a couple of times so that it is better consolidated in the subconscious.
Let's consider the existing methods and techniques of auto-training.
For women
In everyday situations, women often forget about their gentle and sensitive nature, and at work, on the contrary, they lack fortitude. Therefore, the auto-training text should be quite individual.
In the first case
suitable “I am beautiful, feminine and gentle.
I have a charming face and a slim figure." In the second case,
stronger attitudes would be appropriate: “I am confident in myself. I will succeed. I will definitely achieve what I want."
Setting up for success for women:
For weight loss
Of course, you need to understand that with auto-training it is impossible to say goodbye to all those extra pounds in a week. This method requires some time
, for which your subconscious mind will tune in to the new installation and accept it.
It is advisable to carry out the exercises in the morning and evening.
Morning auto-training will help set the mood for the whole day.
At the same time, you can’t talk
: “I will lose weight” or “I will eat less and work out at the gym.”
Your text should roughly consist of the following settings
: “I am healthy, beautiful and slim. I love my body. Right now I'm getting leaner. I feel like my stomach is becoming flatter and my butt is getting tighter. I have a good figure. I like myself slim. I am strong and always achieve what I want.”
You can change the text a little for evening auto training
. If the morning one is invigorating, then the evening one, on the contrary, should be calming: “I am slim and graceful. I like feeling thin. I feel lightness throughout my body. I'm happy and relaxed."
Meditation for weight loss in this video:
Relaxation and Relaxation
If you are constantly in a restless and anxious mood
, then you should try auto-training aimed at relaxation and relaxation. It relieves fatigue, helps restore strength, and reveals your creative potential.
Sit in a quiet place. Nothing should distract you.
Close your eyes and concentrate on your inner sensations. Feel every part of your body: left and right leg, torso, left and right arm, head.
Now relax them one by one. You can feel the warmth spreading throughout your body. Observe your completely relaxed muscles. The face is not tense, the eyebrows do not frown, the cheeks smoothly flow down, and the lips are not compressed, but in a slight smile.
The entire outside world, sounds and noises should fade into the background
.
You become immersed in your inner world and focus on yourself.
Watch your breathing: it should be even and calm.
Feel how your body relaxes more and more with each exhalation. You should not have any strong emotions
. You will feel harmony and peace.
Observe your thoughts, but don't think about them. You can start visualizing: imagine that you are flying above the clouds, walking through a forest or field. Everything imagined should be light and pleasant.
Don’t forget that you also need to get out of this state smoothly.
. Move your left leg, then your right leg, and do the same with your arms. Feel your body. When you are ready, slowly open your eyes.
How to get rid of obsessive thoughts? you will find on our website.
To manage your condition
Auto-training exercises are also used to manage your condition: sensations in the body, feelings and emotions. The setting text depends on the specific situation.
For example, if you cannot get down to work, you feel distracted
, then you can use something like the following: “I feel great. I am cheerful and energetic. I am full of strength and ready for accomplishment. I will succeed".
For children
Auto-training for children has its own characteristics
:
- it has a play form;
- It is advisable to include exercises directly in the child’s daily routine;
- it is necessary to teach the child, explain what is required of him, tell him about the correct body position and breathing.
The text needs to be developed individually
, taking into account children's preferences. For example, you can ask your child to imagine that he is a flower that blooms in the sun.
At the same time, you should say phrases that would set him up for relaxation: “You feel lightness and calmness. Your breathing is even.”
Meditative auto-training for children:
For neuroses
Auto-training helps you feel relaxation, which in itself has a good effect on the nervous system.
.
Such rest is useful for any problems with the psyche and nerves. The main goal of such training is to release emotional and physical stress.
Therefore, the installation text could be like this:
“I'm relaxed. I feel myself calming down. My body is filled with heaviness and warmth. I am in harmony with myself and the world around me.”
You can also work all parts of the body in turn. You should move from a feeling of complete relaxation, to heaviness and then to warmth throughout your body.
For depression
Auto-training is also actively used in the fight against depression.
But it is important to understand that this is only one component of a set of works aimed at improving the emotional state
.
During the exercise, you need to convince yourself that parts of your body are filled with pleasant warmth and become heavier.
Once you feel as relaxed as possible, you can begin to say positive messages.
Text task
— lift your spirits and get a charge of optimism. These could be compliments to yourself or the mood for a pleasant day.
Affirmation for neurosis, internal tensions and conflicts:
For good health
If you start to feel worse, but you can’t understand why
or you have had a long-term illness, then you can try auto-training for health.
Use approximately the following settings
“I am strong and healthy. Every cell of my body is filled with light and happiness. I feel great. I have a surge of vitality."
It is important to clearly imagine this image and feel it.
Auto-training for health:
Before bedtime
If you have, then there are exercises that will help you cope with them. But here additional conditions are also necessary:
ventilate the room, spend a couple of hours before bed in a calm environment, don’t overeat, listen to calm music.
Climb into bed and make yourself comfortable. Try to concentrate on the words that you will say to yourself. Don't let thoughts distract you. Relax.
And repeat
: "I am calm. My body is relaxed. I'm resting. I am comfortable. My right leg fills with warmth. My left leg is filled with warmth.”
“I feel the warmth spreading throughout my body. My torso is filled with warmth. My hands are filled with warmth. My head is also filled with warmth. I feel good and calm."
“I feel warmth and pleasant heaviness throughout my body. I feel at peace. I feel a slight drowsiness that increases with every breath. I am calm. I slowly drift off to sleep. I am falling asleep. I sleep sweetly."
At first, the exercise can be repeated several times.
until you achieve what you want - falling asleep. But over time, you will notice that you begin to fall asleep faster and faster.
How to get rid of suspiciousness? find out right now.
You'll definitely fall asleep! For sleep, easy hypnosis for insomnia:
