Autogenic training(AT) , or briefly - is a system of exercises directed by a person at himself and intended for self-regulation of mental and physical states.

The foundations of auto-training are laid down in the works of a German doctor I. Schultz, who, exploring the effect of yoga gymnastics on the human body, found that deep muscle relaxation (relaxation) entails the elimination of emotional tension, improvement of the functional state of the central nervous system and work internal organs.

The American physiologist E. Jacobson found that each type of emotional arousal corresponds to the tension of one or another muscle group, which is well illustrated by well-known expressions such as “petrified face”, “stifled voice”, etc.

The opposite is also true: if a person gives his face and posture an expression characteristic of a particular emotional state, then this state comes after a while. Research by I. Schulz found that if deep muscle relaxation is accompanied by sensations of heaviness and warmth (arising as a result of muscle relaxation and expansion of blood vessels), then this is also true in the other direction.

Thus, the idea of ​​a method for achieving a state of relaxation arose.

Namely, using verbal formulas aimed at the occurrence of sensations of warmth and heaviness, one can consciously achieve a decrease in muscle tone and then, against this background, through self-hypnosis, purposefully influence various functions of the body.

The verbal formulas used in auto-training describe the nature of the sensations to be reproduced and the area of ​​the body where their reproduction is desirable.

Along with this, the great role of sensory images, mental representations, their deep connection with physiological functions was discovered.

Auto-training is useful in those types of activities that cause an increase in emotional tension in a person, including in pedagogical work, since in the communication of a teacher with children and their parents, situations often arise that are called difficult and require emotional and volitional self-regulation.

The use of auto-training techniques allows a person to purposefully change mood and well-being, positively affects his performance and health.

Those people who systematically engage in auto-training get the opportunity to rationally distribute and economically use their strength in Everyday life, and in right moments mobilize them as much as possible.

Autotraining is based on the conscious use by a person of various means of psychological influence on his own body and nervous system with the aim of relaxing them or, on the contrary, toning them.

Appropriate means of influence include special exercises designed to change tone. skeletal muscle and muscles of internal organs.

An active role is played by verbal self-hypnosis, representations and sensual images, caused by a volitional way.

All these means of a person's psychological impact on his own body in auto-training are used in a complex, in a certain sequence: relaxation, presentation, self-hypnosis.

Practical testing of auto-training techniques is carried out in the same sequence.

Auto-training includes exercises aimed at controlling attention, arbitrary operation of sensory images, verbal self-instructions, volitional regulation of muscle tone, control of the rhythm of breathing.

The attention control system involves the development of the ability to concentrate and hold attention for a long time on any subject, object, event, fact.

From relatively simple and familiar ideas in auto-training, they gradually move on to more complex ones.

For example, to representations of gravity, heat spreading from one part of the body to another, pictures of nature, etc.

With the help of special words and expressions pronounced at different volumes, in terms of external speech and speech to oneself, the skills of verbal self-hypnosis are practiced.

Such self-hypnosis, if it is used skillfully by a person, accelerates the onset of the desired psychological or physiological state.

Verbal self-suggestion in auto-training is combined with a certain rhythm of breathing.

All these exercises are practiced in three basic positions: lying, sitting and standing.

Exercises related to the voluntary regulation of muscle tone are also practiced in a specific system and sequence.

First, learn to relax and tighten the muscles.

The muscles of the arms and legs are the easiest to control, then they move on to the muscles that are more difficult to control voluntarily (muscles of the neck, head, back, abdomen), and, finally, they turn to special exercises aimed at regulating the tone of the muscles of the internal organs.

especially complex and important exercises, included in auto-training, are those that are aimed at regulating the state of the blood vessels of the head and body of a person, expanding them in order to achieve a state of relaxation and calming or narrowing in order to increase the tone and activate the body.

These exercises use the natural warmth of the palm of a person's hand and figurative representations of heat or cold by will.

The described system of autogenic training is useful for teachers who have a heavy workload and face individual problems in life regarding their psychophysiological state, performance and health.

A teacher or educator engaged in autogenic training can give more to his students and pupils than one who does not do it.

Autogenic training improves the state of health of the teacher, increasing his efficiency, thereby increasing his pedagogical output.

If desired, each teacher and educator can master the methods of autogenic training and learn how to use them independently, in contrast to psycho-correctional practice, which requires joint group work and the participation of professionally trained psychologists in it.

Pedagogical attitudes that can help the teacher to better perform their professional activities.

Set up for the road.
Hello, the road leading me to my affairs.
Slowly and with pleasure, I will go through every step, enjoying the movement and the opportunity to breathe deeply.
I salute this sky, I salute this sun, I salute these trees, I salute all the nature that surrounds me.
I mentally greet all the people I meet along the way.
Crowding in transport will not annoy me.
I am protected from it by a strong shell of calmness and goodwill.
I will come to work at school fresh and cheerful.

Get ready to go to school.
I come to my school and feel how I am internally transformed.
I push away all my personal problems and worries, I mentally tune in to a good disposition for every child that I now meet.
My face radiates light, warmth and benevolence.
I am pleased to see my colleagues at school, who, like me, are united by love for children and the truth.

Set up for the lesson.
Now I have to quickly prepare for the upcoming lesson.
In my mind's eye, I take in the class and all the children in it.
I feel the atmosphere of the class and the mood of my children well.
I can see them all together and each separately, and I know what to say to each.
I have a clear idea of ​​the lesson plan and what I should do on it today.
Checking homework, surveying, explaining new material, test questions, homework - all this I freely keep in my head.
I am ready for unforeseen situations, and I have some reserve time for them.
During the lesson, I will definitely find a few seconds of time for a break and relaxation from the business tension.
I am internally collected and illuminated by a smile.

Get ready for a serious conversation.
Now I have a difficult and important conversation.
The fate of the cause I serve depends on its outcome.
I concentrate, gather my thoughts, activate all my inner possibilities and all my professional experience.
I am ready for unexpected questions and I know how to answer them.
All my strong arguments I clearly see and hold in front of me.
I am ready to use them, and I know how and when to do it
I believe in my strengths and capabilities.
I know, I believe, I will overcome everything.

Set to sleep.
Today I had a big and interesting day.
Before going to bed, I will try to replay his events in reverse order. Psychologists say it is good for developing self-awareness.
I did almost everything that was planned.
My body pleasantly relaxes, thoughts are rearranged into pleasant dreams.
I breathe easily and freely.
I don't feel guilty and I don't hold a grudge against anyone.
I have forgiven everyone.
I will sleep until morning.
I love everyone.
Peace and tranquility in me.
Peace and tranquility around.

The ancients did not say in vain that the most strong man one must recognize the one who knows how to manage himself.

Autogenic training is the very key that will help each person to discover in himself the reserves of this power.

Before moving on to auto-training, it is necessary to master preparatory exercises to develop skills in concentration, visualization and regulation of muscle tone.

Preparatory exercises

The structure of all known and auto-training options includes 4 base element: concentration of attention, muscle relaxation, self-hypnosis and exit from auto-training.

The exercises are aimed at developing the skills that underlie any psychophysiological state control techniques.
The division of exercises into blocks is rather arbitrary, meaning the ultimate goal rather than the means used for this.
The tools themselves are usually closely related.
For example, the regulation of muscle tone is usually achieved with the help of visualization and autosuggestion, and autosuggestion occurs against the background of general relaxation and is usually accompanied by visualization.

The proposed exercises can be performed, with rare exceptions, both in a group and individually.
It is important to bear in mind the following details:

1. In group work, a more pronounced effect is usually achieved.
The facilitator should periodically emphasize its importance and maintain the faith of the participants in their own strength.

2. After completing each exercise, the participants talk about their feelings. This procedure is equally important both for the participants themselves and for the leader, it allows him to objectively control the individual process and make the necessary adjustments.

Focusing exercises
The main goal is to increase sensitivity to kinesthetic perception, to develop the ability to arbitrarily concentrate on weak stimuli.
These skills are necessary for differentiated self-diagnosis, which is the starting point on the path to achieving an optimal state.

Exercises for concentration of attention should be done with a fresh head, preferably 2-3 hours after eating.
With any discomfort - headache, worsening of the emotional state - stop doing the exercises.

An exercise

1. On a white sheet of paper, draw a circle with a diameter of 1-1.5 cm in ink and hang it on the wall.
Sit opposite, at a distance of 1.5 m, and try to concentrate on it. When tired, blink several times and continue concentrating.

2. Watching the circle, at the same time you need to make sure that not only the look, but also the thoughts do not “spread” in different directions.
Try to mentally “feel” the circle, feel its boundaries, color saturation.
The duration of the exercise gradually increases from 1 to 5 minutes. Analyze the dynamics of sensations.

Exercises for the regulation of muscle tone

The development of relaxation skills is an absolutely necessary step in all, without exception, methods of self-regulation of the state.

Particular attention should be paid to the muscles of the face and hands, since it is these parts of the body that are most richly innervated (represented) in the cerebral cortex and, having achieved their relaxation, one can come much closer to lowering the overall muscle tone.

Exercise 1
The essence of this exercise is the alternation of tension and relaxation of various muscle groups in order to, in contrast to tension, feel and remember the state of relaxation (create its internal model).

For example, for the muscles of the forearm: the hand is slowly clenched into a fist, then, after reaching the maximum effort, a sharp relaxation follows.
It is necessary to catch the difference in sensations.
Similar exercises should be done for the muscles of the face, neck, foot, thigh, chest, etc.

Exercise 2
Close your eyes, view the body on the internal screen, find the most loaded muscle group. For example, the muscles of the shoulder, thigh or calf.

Having concentrated attention on it, try to expand the relaxation zone to neighboring volumes.
Using visualization, one can imagine how a hot and heavy liquid of a pleasant color flows out of the focus of relaxation, slowly filling the entire body.

Exercise 3
Cover your eyes.
Focus on the left hand.
Imagine how she plunges into hot water, gradually turns red, becomes heavier. "Ray of attention" goes to the wrist, slowly moves to the elbow. The muscles of the forearm, and then the shoulder, relax, become "cotton", heavy, hot.

Methodology for performing auto-training
Before class, sit in a chair and, taking comfortable posture, close eyes.
Mentally inspect the body, eliminate the inconvenience caused by clothing or shoes. Then do several breathing cycles with short breath and exhale as long as possible, gradually reducing the length of the inhalation.

Slowly, getting used to the spoken text, repeat to yourself:

“I feel comfortable and well.
I am completely calm.
The whole body gradually relaxes.
Relax the muscles of the right (left) hand.
Relax the muscles of the forearm and shoulder.
The hand is filled with a pleasant heaviness.
The hand is large, heavy, warm, completely relaxed.
A wave of heat passes through the hand.
Warmth pulsates in my fingertips.
The muscles of the right (left) leg are relaxed.
The thigh muscles are completely relaxed.
The muscles of the leg are completely relaxed.
The foot is relaxed.
The leg is heavy, large, motionless, completely relaxed, a pleasant warmth passes through the leg.
Shoulders are slumped.
The back muscles are relaxed.
Relaxed abdominal muscles.
Pleasant warmth throughout the body.
The muscles of the face are relaxed.
The muscles of the face are relaxed.
The eyelids are down.
Relaxed mouth muscles.
The lower jaw is slightly lowered.
Relaxed cheek muscles.
Pleasant coolness envelops the forehead.
The whole body is completely relaxed.
I'm resting.
I feel light and free.
The heart beats calmly and evenly.
I am completely calm.
My whole body is resting, I feel light, calm and free.

After pronouncing the verbal formulas, it is necessary to feel the state of peace and rest within 1.5-2 minutes, and then proceed to the last phase - the exit from auto-training.

Repeat to yourself

"I had a good rest.
My body is full of energy.
All my organs work perfectly.
Muscles became light and elastic.
My head is rested and clear.
Great mood.
Vivacity and freshness in the whole body.
I am full of strength and energy.
I can do everything.
I'm ready to act.
Opening my eyes.
I'm getting up."

Then take a slow, deep breath in and a quick breath out.
Repeat the breathing cycle three times.

Within 5-6 sessions, it is quite enough to achieve relaxation of the muscles of the right and left hands, and then proceed to exit the auto-training.
In subsequent sessions, gradually add the formulas for the legs and torso, and only after the successful completion of this part, move on to the full set of formulas.

The given verbal formulas are one of the many variants of verbal self-hypnosis.

Usually, after some practice, students begin to use their own texts that are more appropriate for their individual characteristics.

When compiling them, the following points should be taken into account:
1) the texts must have a completely definite, directive character;
2) the particle “NOT” should not be used, for example, instead of the statement “the hand is not tense”, you need to say “the hand is relaxed”;
3) statements should not cause unpleasant associations, the emerging internal images should be quite comfortable.
When pronouncing the text, one should not rush, but the pause between words and the corresponding physiological reaction should be minimal.

Along with formulas containing the suggestion of sensations of warmth and heaviness, visualization of various figurative representations should be used as widely as possible.

For example, to facilitate relaxation, you can imagine a slow flow of water that moves throughout the body from top to bottom, clearing the body of muscle tension.

Water runs down the neck, shoulders, chest, arms, stomach, back, thighs, knees, calf muscles, feet, slowly flows out of thumbs legs.

You can imagine yourself as an ice statue, slowly melting under the rays of the spring sun, while simultaneously feeling the relaxation of the “melted” parts of the body or a block of salt dissolving in the oncoming sea waves, etc.

After successfully mastering the relaxation technique, which will be 15-20 lessons, against the background of general relaxation, one can proceed to purposeful plot representations related to specific problem situations that cause anxiety.

For example, by recreating on the “inner screen” a possible conflict situation in relations with relatives or workmates, you can optimally resolve it, while simultaneously programming your behavior for the future.

The psychological attitude created as a result of such a thought experiment will work when a similar situation arises in reality, bringing real behavior closer to the desired one.

The plots of performances can be very diverse depending on the goals and objectives of those involved.

This creates great opportunities for the correction of mental and social personality traits, harmonization of its relationship with the environment.

Autogenic training (Greek autos - self, genos - origin). An active method of psychotherapy, psychoprophylaxis and psychohygiene, aimed at restoring the dynamic balance of the system of homeostatic self-regulating mechanisms of the human body, disturbed as a result of stress. The main elements of the methodology are muscle relaxation training, self-hypnosis and self-education (autodidactics). The activity of autogenic training opposes some of the negative aspects of hypnotherapy in its classical model - the patient's passive attitude to the treatment process, dependence on the doctor.

As a treatment method, A. t. was proposed for the treatment of neurosis by Schultz J. N. in 1932. In our country, it began to be used in the late 1950s. The therapeutic effect of A. t., along with the development of a trophotropic reaction as a result of relaxation, characterized by an increase in the tone of the parasympathetic department of the autonomic nervous system and contributing to the neutralization of the stress state, is also based on the weakening of the activity of the limbic and hypothalamic regions, which is accompanied by a decrease in general anxiety and the development of anti-stress tendencies in trainees (Lobzin V.S., 1974).

There are two stages of A. t. (according to Schultz): 1) the lowest stage - teaching relaxation with the help of exercises aimed at causing a feeling of heaviness, warmth, mastering the rhythm of cardiac activity and breathing; 2) the highest stage - autogenic meditation - the creation of trance states of various levels.

The lowest level, A.t.-1, consists of six standard exercises that are performed by patients in one of three postures: 1) sitting position, "coachman's position" - the trainee sits on a chair with his head slightly lowered forward, hands and forearms lie freely on front surface of the thighs, legs freely apart; 2) lying position - the trainee lies on his back, his head rests on a low pillow, his arms, slightly bent at the elbow joint, lie freely along the body with palms down; 3) reclining position - the trainee sits freely in the chair, leaning on the back, hands on the front surface of the thighs or on the armrests, legs freely apart. In all three positions, complete relaxation is achieved, for better concentration, the eyes are closed.

Exercises are performed by mentally repeating (5-6 times) the appropriate self-hypnosis formulas, which are prompted by the training leader. Each of the standard exercises is preceded by a goal formula: "I am completely calm."

First exercise. Causing a feeling of heaviness in the arms and legs, which is accompanied by relaxation of the striated muscles. Formulas: "Right arm is completely heavy", then "Left arm is completely heavy" and "Both arms are completely heavy." Same formula for the legs. Final formula: "Arms and legs are completely heavy."

Second exercise. Causing a feeling of warmth in the arms and legs in order to master the regulation of the vascular innervation of the extremities. Formulas: “Right (left) hand is completely warm”, then “Hands are completely warm”, the same formulas for the legs. Final formula: "Hands and feet are completely heavy and warm."

Third exercise. Regulation of the rhythm of heart contractions. Formula: "The heart beats strongly and evenly."

Fourth exercise. Normalization and regulation of the respiratory rhythm. Formula: "I breathe perfectly calmly."

Fifth exercise. Causing a feeling of warmth in the area abdominal cavity. Formula: "My solar plexus radiates heat."

Sixth exercise. Causing a feeling of coolness in the forehead in order to prevent and relieve headaches of vascular origin. Formula: "My forehead is pleasantly cool."

An indicator of the assimilation of the next exercise is the generalization of sensations. For example, the exercise of instilling heat in the limbs is considered learned when heat begins to spread throughout the body.

It takes 2 weeks to complete each exercise. The entire course of A.t.-1 lasts about three months. Usually classes are held in groups 1-2 times a week under the guidance of a psychotherapist; the duration of the lesson is 15-20 minutes. Much attention is paid to self-training of patients, which are carried out twice a day (in the morning, before getting up, and in the evening, before going to bed), and, as a rule, patients keep diaries where they describe the sensations they experience during classes.

When mastering the first two standard exercises (“heaviness” and “warmth”), a special state of autogenic immersion arises, which Schultz called “switching” and defined physiologically as “a decrease in biotonus with intact consciousness.” Muller-Hegemann (D. Muller-Hegemann) explains this state by a decrease in cortical activity in the absence of external stimuli and a reduction in thought processes due to a focus on training formulas. This state is characterized as intermediate between sleep and wakefulness, it is very close to the first stage of hypnotic sleep (somnolence). The depth of autogenic immersion is divided into three phases. In the first phase, the patient feels heaviness, warmth, languor, spread throughout the body. The second phase is characterized by a feeling of bodily lightness, weightlessness, and often violations of the body scheme occur. The third phase can be characterized as "disappearance of the body".

The first and second phases can be differentiated electroencephalographically. Due to the significant inhibition of the cortex, repeated formulas become effective tool self-hypnosis. In autogenic immersion, the patient proceeds to self-hypnosis directed against certain painful disorders.

Luthe (Luthe W.) identifies 5 types of formulas-intentions: 1) neutralizing, using the variant of self-hypnosis “do not care”: “Swallowing is all the same” - with esophagospasm, “Flower pollen is all the same” - with allergies, etc .; 2) strengthening, for example: "I know that I will wake up when my bladder makes itself known" - with enuresis; "My brain speaks automatically" - with stuttering; 3) withdrawal-oriented, for example: "I know that I will not take a single drop of alcohol, in any form, at any time, under any circumstances"; 4) paradoxical, for example: “I want to write as badly as possible” - with writing spasm; 5) supportive, for example: "I know that I do not depend on drugs" - with asthma; "Names are interesting" - with poor memorization of names.

According to the general opinion, A. t. is most effective in the treatment of neurosis, functional disorders and psychosomatic diseases. It is indicated primarily in neurasthenia. Within this form of neurosis, the greatest effect is observed in psychogenic sexual disorders and sleep disorders. In obsessive-compulsive disorder, this is a phobic syndrome; satisfactory results in the treatment of obsessions. Many researchers point to the low efficiency of A. t. in hysteria, when a kind of "desirability" of the disease is noted. Comparative resistance is found in patients with hypochondriacal syndrome. There is practically no effect in compulsive syndrome in patients with obsessive-compulsive disorder. Low efficiency of treatment is also observed in psychasthenia.

The best results of using autogenic training are observed in the treatment of those diseases, the manifestations of which are associated with emotional stress and smooth muscle spasm, and the parasympathetic effect is achieved more easily than the sympathetic one. In the literature, a good result of the use of autogenic training in bronchial asthma, in the initial period of hypertension and obliterating endarteritis, in dyspnea, esophagospasm, angina, with spastic pain in the gastrointestinal tract and constipation is noted. There is evidence of satisfactory results in the treatment of patients with peptic ulcer, one of the causes of which, according to popular belief, is local neurogenic vasospasm.

Autogenic training is effective as a treatment for various neurotic disorders of speech and phonation. However, in the general group of patients, autogenic training helps to stop only the phenomena of logophobia, but does not cure stuttering as a systemic neurosis, and therefore patients need to be trained in specialized psychotherapeutic groups for patients with logoneuroses.

Autogenic training is included in the complex treatment of alcoholism and drug addiction, in particular, to eliminate the withdrawal syndrome and the formation of an anti-drug setting. In the neurological clinic, A. t. is used in the treatment of residual effects of organic diseases of the nervous system in order to relieve psychogenic disorders that complement and complicate the picture of an organic lesion of the nervous system, as well as correct the reaction of the individual to the disease with vascular lesions of the brain, and treat residual effects of craniocerebral injuries. , neuroinfections, etc.

The successful removal of emotional stress and anxiety with the help of A. t. justifies its inclusion in numerous options for psychoprophylaxis of labor pains.

Autogenic training has also been widely used as a psychohygienic and psychoprophylactic tool in the preparation of athletes, people working in conditions of emotional tension and in extreme conditions. Positive experience has been gained in the use of special variants of A. t. as a method of industrial hygiene.

Contraindications for the use of autogenic training are states of unclear consciousness and delirium, especially delirium of attitude and influence. It is not recommended A. t. during acute somatic attacks and vegetative crises. With severe arterial hypotension, some special techniques are used to overcome the undesirable predominance of the vagal system (see below the modification of K. I. Mirovsky and A. N. Shogam).

Modification of autogenic training of the lower level.
1. Muller-Hegemann modification (1957). Based on the work on the extensive representation in the cortical structures of the face (especially the tongue) and hand (especially thumb), Müller-Hegemann modified the Schultz method by introducing several additional formulas, namely: “ facial muscles completely relaxed", "Jaw hanging down freely", "Tongue quite heavy" - before the formula "Forehead is pleasantly cool" and "Both hands are completely heavy" - after the formula "Both hands are completely heavy". Relaxation of the muscles of the face and hands contributes to a deeper autogenic immersion, and in patients with migraine often stops the onset of an attack. The author makes changes to the third exercise. When performing it, the patient should imagine the left hand filling with flowing heat from the fingers of the left hand to shoulder joint. In the future, he "pours" this "heat accumulated in the left hand" into the left half chest, feels it flowing through the heart and thus achieves a reflex expansion of the coronary vessels.

2. Modification of Kleinsorge and Klumbies (Kleinsorge H. and Klumbies G., 1965). The authors developed an organ-targeted training technique. Such "directed organotraining" is a further development of A. t. After completing the shortened general course of autogenic training, the authors divide patients into groups according to certain syndromes. In these groups, a course of specialized exercises is conducted, which are appropriately expanded and supplemented by the classical exercises of the first stage. The following groups are completed.

Head group. Indications: vasomotor headaches, migraine, Meniere's syndrome, active attention disorders. Emphasis is placed on the 6th exercise of autogenic training: “The forehead is pleasantly cool, the head is clear, free, fresh, it can focus on any thought,” etc.

Heart group. Indications: angina pectoris, cardiac syndrome, cardiac arrhythmias. The emphasis is on the 2nd and 3rd exercises. The therapeutic effect is based on the reflex expansion of the coronary vessels with the expansion of the skin vessels of the left hand.

Belly group. Indications: spasms of the muscles of the abdominal organs, gastralgia, biliary dyskinesia, mucous and ulcerative colitis. The emphasis is on the 5th exercise. The authors replace Schultz's formula "The solar plexus radiates heat" as unfounded physiologically with "Pleasant warmth spreads in my stomach."

Vessels group. Indications: disorders of peripheral circulation, hypertension in the neurogenic stage. The exercises are built on the basis of the first two exercises of autogenic training.

Great importance is attached to the formulas of general calmness.

Light group. Indications: psychogenic dyspnea, bronchial asthma(outside the attack), the initial degree of emphysema. Training is carried out in a prone position, with the windows open. The formula is introduced: "I breathe very easily."

Peace group. Indications: sleep disturbances and emotional disturbances. Train in the supine position. Special exercises aimed at relaxing the skeletal muscles (partially borrowed from the complex of progressive muscle relaxation). Tranquilization is also achieved indirectly - by presenting pictures that are emotionally pleasingly colored (landscapes, etc.).

The specialization of groups for individual syndromes is recognized as irrational by many authors. Recently, “directed organ training” is most often carried out not in treatment groups, but for professionally applied purposes - in the preparation of actors, athletes, etc. With such a grouping of trainees, many standard exercises of A. t.-1 turn out to be redundant, they are replaced by highly specialized techniques .

3. Modified by K. I. Mirovsky and A. N. Shogam (1963). The authors called their modification "psychotonic training." They have developed techniques that not only reduce, but also increase the tone, mobilize. Thanks to this, they have achieved a further expansion of the scope of A. t., excluding arterial hypotension and asthenia from the list of contraindications. Patients train in the "asthenic-hypotonic group". Muscle relaxation is excluded, since lowering blood pressure is contraindicated. Words are introduced into the formulas that imitate pronounced sympathomimetic shifts (chills, goosebumps, cold, etc.). The training ends with vigorous muscular self-mobilization. Workout text: “I am completely calm. My whole body is relaxed and calm. Nothing distracts. Everything is indifferent to me. I feel inner peace. Shoulders and back are slightly chilled. Like a nice, refreshing shower. All muscles become elastic. Goosebumps run through the body. I am like a compressed spring. Everything is ready to roll. All tense. Attention! Get up! Push!"

According to K. I. Mirovsky (1965), often after the first lesson it is possible to increase blood pressure from 60-70/45-50 to 110-130/70-80 mmHg Art.

4. Mobilizing, activating exercises that cause sympathomimetic shifts are also used by A. V. Alekseev (1969) and L. D. Giessen (1969), who proposed "psycho-regulatory training" for the training of athletes.

5. Modification of M.S. Lebedinsky and T. L. Bortnik (1965). This is an abbreviated version of autogenic training, adapted for a hospital. Course duration - 1 month (instead of 3). The duration of treatment is reduced by lengthening each session at the beginning of treatment up to 30 minutes. The patient practices daily 1 time with a doctor and twice on his own. Each exercise is learned in 3 days. The duration of treatment is also reduced due to the expansion of formulas. For example, the muscle relaxation formula: “I feel heaviness in right hand, in the shoulder, forearm, fingers. I feel heaviness to the very tips of the fingers of my right hand. The sensation of warmth in the area of ​​the solar plexus is promoted by the idea of ​​swallowing saliva and spreading heat in the region of the esophagus and stomach. The duration of treatment is also reduced due to the strengthening of the heterosuggestive moment of autogenic training: patients repeat the formulas to themselves, which the doctor pronounces several times. Before starting to work with each formula and when moving from one formula to another, an extended formula of calmness sounds: “I am calm. I am completely calm.

Calm and rhythmic breathing. Rhythmic pulse. The heart beats evenly and calmly.

6. Reproductive training (modified by A. G. Panov, G. S. Belyaev, V. S. Lobzin, I. A. Kopylova, 1980) is a complex method of psycho-physiological and personal self-regulation. In this modification, sensory reproduction is widely used as a realizing technique - a deliberate reproduction of sensations. Reproductive training includes preparatory psychotherapeutic measures (studying the patient's personality and determining the main methods of psychotherapeutic influence), preliminary exercises (respiratory gymnastics, ideomotor and relaxing training of the muscular apparatus) and the actual training course of A. t. Reproductive training, as the authors indicate, is a technique in a well-known least compilative, combining in a single technique techniques borrowed from many sources. Much attention in this modification is paid to the so-called “relaxation mask” - an exercise with which the course of autogenic training begins: “Gently lower the eyelids, look inwards and downwards on the cheeks on the sides of the nose, gently attach the tongue to the roots of the upper teeth from the inside (sound “T ”), let the lower jaw sag slightly, feeling its weight, and slightly push it forward (“y” sound).

Another feature of this technique is the introduction to the training course A. t. breathing exercises, which is carried out according to schemes specially developed by the authors. Rhythmic forced breathing lowers the excitability of some nerve centers and promotes muscle relaxation. Many authors note the influence of breathing exercises on the alignment of the emotional state of trainees, on the ability to concentrate. During breathing exercises, deep heat arises in the abdominal cavity, so it is used before the formula for inducing heat in the abdomen.

Other modifications of autogenic training of the lower level are described in the monograph by V. S. Lobzin and M. M. Reshetnikov "Autogenic training" (1986).

Exercises of the lower level affect mainly the vegetative functions. In order to optimize higher mental functions, Schultz developed the highest level of autogenic training (A. t.-2), the exercises of which should teach how to cause complex experiences leading to a cure through "autogenic neutralization" and "self-purification" (catharsis). The author considered the standard exercises of A. t.-1 only a preparation for the main treatment, the second stage - autogenic meditation, with the help of which autogenic neutralization is achieved. He believed that it was possible to finally get rid of neurosis only by neutralizing negative experiences. Schultz borrowed the techniques of such self-purification from the ancient Hindu system of yoga.

Autogenic meditation according to Schultz. Before embarking on autogenic meditation, the trainee must learn to keep himself in a state of autogenic immersion for a long time - an hour or more. During such "passive concentration" various visual phenomena ("shadows", "simple forms", color spots, etc.) arise. Further training consists in learning to induce and maintain "passive concentration" in the presence of annoying interference - bright lights, noise, sounding radio, etc.

First exercise. Fixation of spontaneously arising color representations.

Second exercise. Calling certain color representations, "seeing" a given color.

Third exercise. Visualization of specific objects.
Fourth exercise. Focusing on the visual representation of abstract concepts such as "justice", "happiness", "truth", etc.

During the execution of this exercise, a stream of strictly individual representations arises. For example, "freedom" is associated with a white horse galloping across the prairie. Specific visual images associated with abstract concepts help, according to Schultz, to reveal the subconscious.

Fifth exercise. The concentration of "passive attention" on arbitrarily evoked, emotionally significant situations. During the exercise, the trainee often "sees" himself in the center of an imaginary situation.

Sixth exercise. Calling up images of other people. First, one should learn to evoke images of "neutral" faces, then - emotionally colored images of people pleasant and unpleasant to the patient. Schultz notes that in these cases, the images of people appear somewhat caricatured, caricatured. Gradually, such images become more and more “calm”, “dispassionate”, caricature features and elements of emotional hyperbolization soften. This serves as an indicator of the onset of "autogenic neutralization".

Seventh exercise. The author called it "the answer of the unconscious." The trainee asks himself: “What do I want?”, “Who am I?”, “What is my problem?” etc. In response, he subconsciously responds with a stream of images that help him see himself “from the outside” in various, including disturbing, situations. This is how catharsis, self-purification is achieved, and “autogenic neutralization” occurs, that is, a cure. Analyzing the description of the meditative exercises according to Schultz, it is easy to see that they are reduced to a series of techniques of a kind of “autopsychoanalysis”.

The co-author of Schultz on the 6-volume manual Lute introduces new elements into the structure of the method - methods of autogenic neutralization: autogenic response and autogenic verbalization. These methods form the main content of the 6th volume of the manual for autogenic therapy.

Autogenous response according to Lute. To neutralize negative experiences, the techniques of “repetition” of those situations that caused the psychic trauma are used. Just as in psychoanalytic sessions, during autogenic reaction the doctor maintains complete neutrality. The author's experience shows that the patient's brain itself "knows" in what form and in what order the material should be "expressed" during autogenous neutralization. It is emphasized that during neutralization, only the “material” that interferes with the normal activity of the brain is released (ie, verbalized). Autogenic verbalization is carried out with closed eyes, and the patient's task is to tell about all the sensory images that appear in the state of autogenic relaxation.

In the method of practical implementation of autogenic response according to Luta, five basic rules or conditions can be distinguished (Lobzin V.S., Reshetnikov M.M., 1986): 1) the need to move from standard exercises to a passive attitude to visual images; 2) an unrestricted verbal description of any kind of perception (sensory images); 3) the principle of psychotherapeutic intervention in brain-controlled neutralization; 4) observance or recognition of the internal dynamics that are inherent in the period of autogenic discharges; 5) the principle of independent completion of psychotherapeutic work.

Throughout the course of autogenic response, standard exercises are used. Independent performance of autogenic response is allowed only with the permission of a psychotherapist. The intervals between sessions are 7-10 days.

Autogenic verbalization according to Lute. This technique is largely similar to autogenous response, however, it is carried out without visualization of representations. Unlike autogenic response, autogenic verbalization is used in cases where the "interfering material" (painful experiences) can be accurately described. Verbalization of a certain topic (for example, "aggression", "desire", "fear", etc.) is carried out in a state of autogenic relaxation and continues until the patient declares that he has nothing to say. Autogenic verbalization assumes that the patient knows a "topic" that contains "interfering material". In fact, autogenic neutralization techniques are an associative experiment proposed by Jung C. G. to identify hidden or suppressed drives. New is the implementation of this technique in a state of autogenic relaxation.

Domestic authors (Panov A. G., Belyaev G. S., Lobzin V. S., Kopylova I. A., 1980) developed an original set of exercises of the highest level of A. t. The concept of the authors of the highest level of A. t. is based in the first turn on data of psychophysiology of emotions. Central in the complex of autogenic training - 2 are the methods of deliberate regulation of the emotional state, deliberate modeling of emotions. The authors consider the main methods of mood modeling to be control muscle tone(such as Jacobson's progressive muscle relaxation), plot imagination exercises, and so-called "self-affirmation exercises."

Storytelling exercises. Their goal is the independent, conscious and deliberate formation of a given emotional state, and the essence lies in the reproduction of emotionally colored ideas, images and dynamic situations (plots). The formation of emotionally significant plot representations begins with setting a goal: what emotional state should be modeled. Depending on the chosen goal, the color corresponding to the desired emotion is also determined. The selected color serves as the basis for the formation of a verbal self-order. As an example, we give an exercise called "Park".

The purpose of the exercise is to create a state of peace, inner comfort, lazy languor, deep rest. The main sensory representations are visual. Self-order: “Green-green greens. Green-green foliage. Green leaves are rustling. Figurative sweep - imagine yourself in the park on a warm and sunny summer day. Sun glare interspersed with patches of shade from the foliage. The body is warm but not hot (thermal image). The foliage is fresh, bright (color image). Spacious glades and alleys go into the distance (spatial image). Foliage rustles in a weak wind, distant and obscure voices of people (sound and tactile images - a breeze). Smell of fresh leaves (olfactory image). Musical reinforcement - smooth soft music pouring from park loudspeakers. You should get used to this picture, feel it and fix it in your mind.

Self-affirmation exercises. Often there are foreseeable emergency everyday situations associated with an increased sense of responsibility. Anxious anticipation of such situations gives rise to self-doubt, fear of failure and can provoke a neurotic breakdown. You can prepare yourself for such situations with the help of “self-affirmation exercises”. Patients are advised in the morning, not yet waking up completely, that is, being in a natural autogenic immersion, to rehearse the situation that disturbs them, but not the one they are afraid of, but the one they want to see it. This is a rehearsal for success. Such success rehearsals can be done a few days before the expected event or directly on the day when it is due, but not before bedtime, as this can provoke a sleep disorder.

The studies of domestic and foreign authors note the possibility of accelerating the implementation of skills acquired in the process of autogenic training by using the principle of biological feedback(electromyographic, electroencephalographic, temperature, heart rate feedback, etc.).

AUTOGENIC TRAINING - (Greek autos - self, genos - origin). An active method of psychotherapy, psychoprophylaxis and psychohygiene, aimed at restoring the dynamic balance of the system of homeostatic self-regulating mechanisms of the human body, disturbed as a result of stress. The main elements of the methodology are muscle relaxation training, self-hypnosis and self-education (autodidactics). The activity of A. t. opposes some of the negative aspects of hypnotherapy in its classical model - the patient's passive attitude to the treatment process, dependence on the doctor. As a therapeutic method, A. t. was proposed for the treatment of neuroses by Schultz J. N. in 1932 In our country, it began to be used in the late 1950s. The therapeutic effect of A. t., along with the development of a trophotropic reaction as a result of relaxation, characterized by an increase in the tone of the parasympathetic division of the autonomic nervous system and contributing to the neutralization of the stress state, is also based on a weakening of the activity of the limbic and hypothalamic regions, which is accompanied by a decrease in general anxiety and the development of anti-stress tendencies in trainees (V. S. Lobzin, 1974). There are two stages of A. t. (according to Schultz): 1) the lowest stage - relaxation training with the help of exercises aimed at causing a feeling of heaviness, warmth, mastering the rhythm of cardiac activity and breathing; 2) the highest level - autogenic meditation - the creation of trance states of various levels. The lowest level, A.t.-1, consists of six standard exercises that are performed by patients in one of three positions: 1) sitting position, "coachman's position" - the trainee is sitting on a chair with the head slightly lowered forward, the hands and forearms lie freely on the front surface of the thighs, the legs are freely apart; 2) lying position - the trainee lies on his back, his head rests on a low pillow, his arms, slightly bent at the elbow joint, lie freely along the body with palms down; 3) reclining position - the trainee sits freely in the chair, leaning on the back, hands on the front surface of the thighs or on the armrests, legs freely apart. In all three positions, complete relaxation is achieved, for better concentration, the eyes are closed. Exercises are performed by mentally repeating (5-6 times) the corresponding self-hypnosis formulas, which are prompted by the training leader. Each of the standard exercises is preceded by a goal formula: "I am completely calm." First exercise. Causing a feeling of heaviness in the arms and legs, which is accompanied by relaxation of the striated muscles. Formulas: "Right arm is completely heavy", then "Left arm is completely heavy" and "Both arms are completely heavy". Same formula for the legs. Final formula: "Arms and legs are completely heavy." The second exercise. Causing a feeling of warmth in the arms and legs in order to master the regulation of the vascular innervation of the extremities. Formulas: "Right (left) hand is completely warm", then "Hands are completely warm", the same formulas for the legs. Final formula: "Arms and legs are completely heavy and warm." The third exercise. Regulation of the rhythm of heart contractions. Formula: "The heart beats strongly and evenly." The fourth exercise. Normalization and regulation of the respiratory rhythm. Formula: "I breathe quite calmly." The fifth exercise. Causing a sensation of warmth in the abdominal cavity. Formula: "My solar plexus radiates heat." The sixth exercise. Causing a feeling of coolness in the forehead in order to prevent and relieve headaches of vascular origin. Formula: "My forehead is pleasantly cool." An indicator of the assimilation of the next exercise is the generalization of sensations. For example, an exercise to instill warmth in the limbs is considered learned when heat begins to spread throughout the body. It takes 2 weeks to work out each exercise. The entire course of A.t.-1 lasts about three months. Usually classes are held in groups 1-2 times a week under the guidance of a psychotherapist; the duration of the lesson is 15-20 minutes. Much attention is paid to self-training of patients, which are carried out twice a day (in the morning, before getting up, and in the evening, before going to bed), and, as a rule, patients keep diaries where they describe the sensations they experience during classes. When mastering the first two standard exercises ("heaviness" and "warmth"), a special state of autogenic immersion arises, which Schultz called "switching" and defined physiologically as "a decrease in biotonicity with intact consciousness." Muller-Hegemann (D. Muller-Hegemann) explains this state by a decrease in cortical activity in the absence of external stimuli and a reduction in thought processes due to a focus on training formulas. This state is characterized as intermediate between sleep and wakefulness, it is very close to the first stage of hypnotic sleep (somnolence). The depth of autogenic immersion is divided into three phases. In the first phase, the patient feels heaviness, warmth, languor, spread throughout the body. The second phase is characterized by a feeling of bodily lightness, weightlessness, and often violations of the body scheme occur. The third phase can be characterized as "disappearance of the body". The first and second phases can be differentiated electroencephalographically. Due to the significant inhibition of the cortex, repeated formulas become an effective means of self-hypnosis. In autogenic immersion, the patient proceeds to self-hypnosis directed against certain painful disorders. Luthe (W. Luthe) distinguishes 5 types of intention formulas: anyway" - with allergies, etc.; 2) strengthening, for example: "I know that I will wake up when my bladder makes itself known" - with enuresis; "My brain speaks automatically" - with stuttering; 3) withdrawal-oriented, for example: "I know that I will not take a single drop of alcohol, in any form, at any time, under any circumstances"; 4) paradoxical, for example: "I want to write as badly as possible" - with writing spasm; 5) supportive, for example: "I know that I do not depend on drugs" - with asthma; "Names are interesting" - with poor memorization of names. According to the general opinion, A. t. is most effective in the treatment of neuroses, functional disorders and psychosomatic diseases. It is indicated primarily in neurasthenia. Within this form of neurosis, the greatest effect is observed in psychogenic sexual disorders and sleep disorders. In obsessive-compulsive disorder, this is a phobic syndrome; satisfactory results in the treatment of obsessions. Many researchers point to the low efficiency of A. t. in hysteria, when there is a kind of "desirability" of the disease. Comparative resistance is found in patients with hypochondriacal syndrome. There is practically no effect in compulsive syndrome in patients with obsessive-compulsive disorder. The low effectiveness of treatment is also noted in psychasthenia. The best results of A. t. In the literature, there is a good result of the use of A. t. in bronchial asthma, in the initial period of hypertension and obliterating endarteritis, with dyspnea, esophagospasm, angina pectoris, with spastic pain in the gastrointestinal tract and constipation. There is evidence of satisfactory results in the treatment of patients with peptic ulcer, one of the causes of which, according to popular belief, is local neurogenic vasospasm. effective as a method of treatment of various neurotic disorders of speech and phonation. However, in the general group of patients with A. t., it helps to stop only the phenomena of logophobia, but does not cure stuttering as a systemic neurosis, and therefore patients need to be engaged in specialized psychotherapeutic groups for patients with logoneuroses. t. is included in the complex treatment of alcoholism and drug addiction, in particular to eliminate the withdrawal syndrome and the formation of an anti-drug setting. In the neurological clinic, A. t. is used in the treatment of residual effects of organic diseases of the nervous system in order to relieve psychogenic disorders that complement and complicate the picture of an organic lesion of the nervous system, as well as correct the reaction of the individual to the disease with vascular lesions of the brain, and treat residual effects of craniocerebral injuries. , neuroinfections, etc. The successful removal of emotional stress and anxiety with the help of A. t. justifies its inclusion in numerous options for the psychoprophylaxis of labor pains. A. t. conditions of emotional tension and in extreme conditions. Positive experience has been accumulated in the use of special variants of A. t. as a method of industrial hygiene. Contraindications for the use of A. t. are states of unclear consciousness and delirium, especially delirium of attitude and influence. It is not recommended A. t. during acute somatic attacks and vegetative crises. With severe arterial hypotension, some special techniques are used to overcome the undesirable predominance of the vagal system (see below the modification of K. I. Mirovsky and A. N. Shogama). Modification of autogenic training of the lower level. Müller-Hegemann modification (1957). Based on the work on the extensive representation in the cortical structures of the face (especially the tongue) and the hand (especially the thumb), Müller-Hegemann modified Schultz's technique by introducing several additional formulas, namely: "Facial muscles are completely relaxed", "Jaw sags freely down" , "The tongue is quite heavy" - before the formula "The forehead is pleasantly cool" and "Both hands are completely heavy" - after the formula "Both hands are completely heavy." Relaxation of the muscles of the face and hands contributes to a deeper autogenic immersion, and in patients with migraine often stops the onset of an attack. The author makes changes to the third exercise. When performing it, the patient should imagine the left hand filled with flowing warmth from the fingers of the left hand to the shoulder joint. In the future, he "pours" this "heat accumulated in the left hand" into the left half of the chest, feels it flowing through the heart and thus achieves a reflex expansion of the coronary vessels.2. Modification of Kleinsorge and Klumbies (Kleinsorge H. and Klumbies G., 1965). The authors developed an organ-targeted training technique. Such "directed organotraining" is a further development of A. t. After completing the shortened general course of A. t., the authors divide patients into groups according to certain syndromes. In these groups, a course of specialized exercises is conducted, which are appropriately expanded and supplemented by the classical exercises of the first stage. The following groups are completed. Group "head". Indications: vasomotor headaches, migraine, Meniere's syndrome, active attention disorders. The emphasis is on the 6th exercise of A. t.-1: "The forehead is pleasantly cool, the head is clear, free, fresh, it can focus on any thought," etc. The "heart" group. Indications: angina pectoris, cardiac syndrome, cardiac arrhythmias. The emphasis is on the 2nd and 3rd exercises. The therapeutic effect is based on the reflex expansion of the coronary vessels with the expansion of the skin vessels of the left hand. Group "stomach". Indications: spasms of the muscles of the abdominal organs, gastralgia, biliary dyskinesia, mucous and ulcerative colitis. The emphasis is on the 5th exercise. The authors replace Schulz's formula "The solar plexus radiates heat" as unjustified physiologically with "Pleasant warmth spreads in my stomach." The "vessels" group. Indications: disorders of peripheral circulation, hypertension in the neurogenic stage. The exercises are built on the basis of the first two exercises of A. t.-1. Great importance is attached to the formulas of general calmness. The "light" group. Indications: psychogenic dyspnea, bronchial asthma (outside of an attack), initial degrees of emphysema. Training is carried out in a prone position, with the windows open. The formula is introduced: "I breathe very easily." Group "calm". Indications: sleep disturbances and emotional disturbances. Train in the supine position. Special exercises are aimed at relaxing the skeletal muscles (partly borrowed from the complex of progressive muscle relaxation). Tranquilization is also achieved indirectly - by presenting pictures that are emotionally pleasantly colored (landscapes, etc.). The specialization of groups according to individual syndromes is recognized as irrational by many authors. Recently, "directed organ training" is most often carried out not in treatment groups, but for professionally applied purposes - in the preparation of actors, athletes, etc. With such a grouping of trainees, many standard exercises of A. t.-1 turn out to be redundant, they are replaced by highly specialized techniques .3. Modified by K. I. Mirovsky and A. N. Shogam (1963). The authors called their modification "psychotonic training." They have developed techniques that not only reduce, but also increase the tone, mobilize. Thanks to this, they have achieved a further expansion of the scope of A. t., excluding arterial hypotension and asthenia from the list of contraindications. Patients train in the "asthenic-hypotonic group". Muscle relaxation is excluded, since lowering blood pressure is contraindicated. Words are introduced into the formulas that imitate pronounced sympathomimetic shifts (chills, goosebumps, cold, etc.). The training ends with vigorous muscular self-mobilization. Workout text: "I am completely calm. My whole body is relaxed and calm. Nothing distracts. Everything is indifferent to me. I feel inner calm. A slight chill surrounds my shoulders and back. Like a pleasant, refreshing shower. All muscles become elastic. They run through the body" goosebumps. "I'm like a compressed spring. Everything is ready to throw. All tense. Attention! Get up! Push!" -50 to 110-130/70-80 mmHg article 4. Mobilizing, activating exercises that cause sympathomimetic shifts are also used by A. V. Alekseev (1969) and L. D. Giessen (1969), who proposed "psychoregulatory training" for training athletes.5. Modification M.S. Lebedinsky and T. L. Bortnik (1965). This is an abbreviated version of A. t., adapted for a hospital. Course duration - 1 month (instead of 3). The duration of treatment is reduced by lengthening each session at the beginning of treatment up to 30 minutes. The patient practices daily 1 time with a doctor and twice on his own. Each exercise is learned in 3 days. The duration of treatment is also reduced due to the expansion of formulas. For example, the muscle relaxation formula: "I feel heaviness in my right hand, in my shoulder, forearm, fingers. I feel heaviness to the very tips of the fingers of my right hand." The sensation of warmth in the area of ​​the solar plexus is promoted by the idea of ​​swallowing saliva and spreading heat in the region of the esophagus and stomach. The duration of treatment is also reduced due to the strengthening of the heterosuggestive moment of A. t .: patients repeat the formulas to themselves, which the doctor pronounces several times. Before starting work with each formula and when moving from one formula to another, an expanded formula of calm sounds: "I am calm. I am completely calm. Breathing is calm and rhythmic. The pulse is rhythmic. The heart beats evenly and calmly." Reproductive training (modified by A.G. Panov, G.S. Belyaev, V.S. Lobzin, I.A. Kopylova, 1980) is a complex method of psychophysiological and personal self-regulation. In this modification, sensory reproduction is widely used as a realizing technique - a deliberate reproduction of sensations. Reproductive training includes preparatory psychotherapeutic measures (studying the patient's personality and determining the main methods of psychotherapeutic influence), preliminary exercises (respiratory gymnastics, ideomotor and relaxing training of the muscular apparatus) and the actual training course of A. t. Reproductive training, as the authors indicate, is a technique in a well-known least compilative, combining in a single technique techniques borrowed from many sources. Much attention in this modification is paid to the so-called "relaxation mask" - an exercise with which the course A. t begins: "Gently lower the eyelids, look inwards and down on the cheeks on the sides of the nose, gently attach the tongue to the roots of the upper teeth from the inside (sound" T"), let the lower jaw sag slightly, feeling its weight, and slightly protrude it forward (sound "Y"). "Another feature of this technique is the introduction of respiratory gymnastics into the training course of A. T., which is carried out according to schemes specially developed by the authors . Rhythmic forced breathing lowers the excitability of some nerve centers and promotes muscle relaxation. Many authors note the influence of breathing exercises on the alignment of the emotional state of trainees, on the ability to concentrate. During breathing exercises, deep heat arises in the abdominal cavity, so it is used before the formula for inducing heat in the abdomen. Other modifications of the lower level autogenic training are described in the monograph by V. S. Lobzin and M. M. Reshetnikov "Autogenic training" (1986). Exercises the lowest level affect mainly the vegetative functions. In order to optimize higher mental functions, Schultz developed the highest level of A. t. (A. t.-2), the exercises of which should teach how to cause complex experiences leading to a cure through "autogenic neutralization" and "self-purification" (catharsis). The author considered the standard exercises of A. t.-1 only a preparation for the main treatment, the second stage - autogenic meditation, with the help of which autogenic neutralization is achieved. He believed that it was possible to finally get rid of neurosis only by neutralizing negative experiences. Schultz borrowed the techniques of such self-purification from the ancient Hindu system of yoga. Autogenic meditation according to Schultz. Before embarking on autogenic meditation, the trainee must learn to keep himself in a state of autogenic immersion for a long time - an hour or more. During such "passive concentration" various visual phenomena ("shadows", "simple forms", color spots, etc.) arise. Further preparation consists in learning to induce and maintain "passive concentration" in the presence of annoying interference - bright light, noise, sounding radio, etc. The first exercise. Fixation of spontaneously arising color representations. The second exercise. Calling certain color representations, "seeing" a given color. The third exercise. Visualization of specific objects. The fourth exercise. Focusing on the visual representation of abstract concepts such as "justice", "happiness", "truth", etc. During this exercise, a stream of strictly individual representations arises. For example, "freedom" is associated with a white horse galloping across the prairie. Specific visual images associated with abstract concepts help, according to Schultz, to reveal the subconscious. Fifth exercise. The concentration of "passive attention" on arbitrarily evoked, emotionally significant situations. During the exercise, the trainee often "sees" himself in the center of an imaginary situation. The sixth exercise. Calling up images of other people. First, one should learn to evoke images of "neutral" faces, then - emotionally colored images of people pleasant and unpleasant to the patient. Schultz notes that in these cases, the images of people appear somewhat caricatured, caricatured. Gradually, such images become more and more "calm", "dispassionate", caricature features, elements of emotional hyperbolization are softened. This serves as an indication of the onset of "autogenic neutralization." The seventh exercise. The author called it "the answer of the unconscious". The trainee asks himself: "What do I want?", "Who am I?", "What is my problem?" etc. In response, he subconsciously responds with a stream of images that help him see himself "from the outside" in a variety of situations, including disturbing ones. This is how catharsis, self-purification is achieved, and "autogenic neutralization" occurs, that is, a cure. Analyzing the description of meditative exercises according to Schultz, it is easy to see that they come down to a series of techniques of a kind of "autopsychoanalysis." Schulz's co-author on the 6-volume manual, Lute, introduces new elements into the structure of the method - techniques of autogenic neutralization: autogenic response and autogenic verbalization. These methods form the main content of the 6th volume of the manual on autogenic therapy. Autogenic response according to Lute. To neutralize negative experiences, the techniques of "repetition" of those situations that caused the psychic trauma are used. Just as in psychoanalytic sessions, during autogenic reaction the doctor maintains complete neutrality. The author's experience shows that the patient's brain itself "knows" in what form and in what order the material should be "expressed" during autogenous neutralization. It is emphasized that neutralization releases (ie, verbalizes) only that "material" that interferes with the normal activity of the brain. Autogenic verbalization is carried out with closed eyes, and the patient's task is to tell about all the sensory images that appear in the state of autogenic relaxation. Five basic rules or conditions can be distinguished in the method of practical implementation of autogenic response according to Loot (Lobzin V.S., Reshetnikov M.M. , 1986): 1) the need to move from standard exercises to a passive attitude to visual images; 2) an unrestricted verbal description of any kind of perception (sensory images); 3) the principle of psychotherapeutic intervention in brain-controlled neutralization; 4) observance or recognition of the internal dynamics that are inherent in the period of autogenic discharges; 5) the principle of independent completion of psychotherapeutic work. Standard exercises are used throughout the course of autogenic response. Independent performance of autogenic response is allowed only with the permission of a psychotherapist. Intervals between sessions are 7-10 days. Autogenic verbalization according to Lute. This technique is largely similar to autogenous response, however, it is carried out without visualization of representations. Unlike autogenic response, autogenic verbalization is used in cases where "interfering material" (painful experiences) can be accurately described. Verbalization of a certain topic (for example, "aggression", "desire", "fear", etc.) is carried out in a state of autogenic relaxation and continues until the patient declares that he has nothing to say. Autogenic verbalization assumes that the patient knows a "topic" that contains "interfering material". In fact, autogenic neutralization techniques are an associative experiment proposed by Jung C. G. to identify hidden or suppressed drives. The implementation of this technique in a state of autogenic relaxation is new. Domestic authors (Panov A. G., Belyaev G. S., Lobzin V. S., Kopylova I. A., 1980) developed an original set of exercises of the highest level of A. t. Concept authors of the highest level A. t. is based primarily on data from the psychophysiology of emotions. Central in the A. t.-2 complex are the methods of deliberate regulation of the emotional state, deliberate modeling of emotions. The authors consider the control of muscle tone (such as Jacobson's progressive muscle relaxation), plot imagination exercises and the so-called "self-affirmation exercises" as the main methods of mood modeling. Exercises of plot imagination. Their goal is the independent, conscious and deliberate formation of a given emotional state, and the essence lies in the reproduction of emotionally colored ideas, images and dynamic situations (plots). The formation of emotionally significant plot representations begins with setting a goal: what emotional state should be modeled. Depending on the chosen goal, the color corresponding to the desired emotion is also determined. The selected color serves as the basis for the formation of a verbal self-order. As an example, we give an exercise called "Park". The purpose of the exercise is to create a state of peace, inner comfort, lazy languor, deep rest. The main sensory representations are visual. Self-order: "Green-green greenery. Green-green foliage. Green foliage rustles." Figurative sweep - imagine yourself in the park on a warm and sunny summer day. Sun glare interspersed with patches of shade from the foliage. The body is warm but not hot (thermal image). The foliage is fresh, bright (color image). Spacious glades and alleys go into the distance (spatial image). Foliage rustles in a weak wind, distant and obscure voices of people (sound and tactile images - a breeze). Smell of fresh leaves (olfactory image). Musical reinforcement - smooth soft music pouring from park loudspeakers. You should get used to this picture, feel it and fix it in your mind. Exercises of self-affirmation. Often there are foreseeable emergency everyday situations associated with an increased sense of responsibility. Anxious anticipation of such situations gives rise to self-doubt, fear of failure and can provoke a neurotic breakdown. You can prepare for such situations with the help of "self-affirmation exercises". Patients are advised in the morning, not yet waking up completely, that is, being in a natural autogenic immersion, to rehearse the situation that disturbs them, but not the one they are afraid of, but the one they want to see it. This is a rehearsal for success. Such success rehearsals can be carried out a few days before the expected event or directly on the day when it is to be, but not before bedtime, as this can provoke a sleep disorder. Studies by domestic and foreign authors note the possibility of accelerating the implementation of skills acquired in process A t., by using the principle of biofeedback (electromyographic, electroencephalographic, temperature, heart rate feedback, etc.).

Basic exercises of autogenic training - a set of exercises aimed at developing the skills to quickly achieve the required states and the sensations accompanying these states (no more than a minute). In the process of mastering the basic exercises of autogenic training, the final effect is achieved by those who do it easier and faster. If at the stage of mastering the basic skills of autogenic training, it requires detailed, longer actions, then as the necessary skills of autogenic training are developed, it is increasingly automated and reduced in time.

Having mastered each of the main exercises of autogenic training separately, at the next stage, the student combines all these exercises in a reduced, abbreviated form in one lesson. The end result of mastering the exercises of the first stage of autogenic training is the ability of the student to quickly (in 3-5 minutes) enter himself into a state of autogenic immersion, when attention is directed to his internal sensations, breathing becomes superficial, there is a feeling of heaviness and warmth in the arms and legs, warmth in the solar plexus and coolness in the forehead. After that, the practitioner rests for 5-10 minutes, being in a state of autogenic immersion.

The standard activation, which ends the session, allows you to quickly and effectively return yourself to a cheerful, active state. After mastering the basic exercises of autogenic training, you can proceed to the exercises of the highest level, which will allow you to solve a number of applied tasks, such as relieving fatigue, reducing negative consequences emotional overstrain, self-hypnosis.

The first stage of autogenic training is based on several standard exercises proposed by Johann Schulz and aimed at developing the ability of those involved to evoke and subsequently increase the feeling of heaviness, warmth, coldness in certain parts of the body, as well as a state of rest. These exercises allow, as a result, to achieve deep muscle relaxation, a decrease in the level of conscious control and a transition to a special state resembling a drowsy one. Before mastering the exercises of the first stage of autogenic training, it is necessary to learn how to relax the muscles well and remember the sensations associated with the relaxation of various muscle groups.

Auxiliary exercises. Auxiliary exercises should be mastered before starting autogenic training. These include:
- development of relaxation skills of the main muscle groups;
- activation and mobilization skills.

Mastering muscle relaxation skills. One of the most important goals of autogenic training is to teach muscle relaxation skills. It is often difficult for beginners to feel the degree of relaxation of certain muscle groups. To get better acquainted with the sensations that arise when muscles relax, you can use auxiliary exercises in which tension and relaxation alternate. In contrast, after tension, it is much easier to feel the relaxation of certain muscle groups.

To make it easier to master relaxation skills, all the muscles of the body can be conditionally divided into five groups:
- arm muscles;
- muscles of the legs;
- muscles of the body;
- neck muscles;
- muscles of the face.

These exercises are easier to do while sitting in a chair with high back or on a chair. Pay special attention to the following points:
- Each "tension-relaxation" cycle for each muscle group takes approximately 1 minute and is repeated 3-5 times.
- Muscles tense during breath holding after inhalation for 15-20 seconds, and relax after exhalation against the background of voluntary breathing for 40-45 seconds.

Relaxation of the muscles of the hands. Sitting with your eyes closed, you should slightly move your torso forward, inhale and, holding your breath, stretch both arms in front of you. Clenching your hands into fists, at the same time tighten the muscles of both arms from the shoulders to the hands for 15-20 seconds at half strength. Attention is directed to how the muscles of both hands are tense, how tense muscles vibrate slightly. All thoughts are directed only at how tense the muscles of the hands are at this moment.

On exhalation, the muscles of the hands relax. They hang down freely. You should slightly shake the relaxed muscles of the hands and try to feel well the sensations that arise when the muscles of the hands relax.

Relaxation of the leg muscles. Sitting, best with your eyes closed, take a breath, after which hold your breath and tighten the muscles of both legs for 15-20 seconds, about half strength. To better feel the tension in the muscles of the legs, imagine that the feet of the left and right legs are pressing hard on the floor. Attention is directed to how the muscles of both legs are tense, how tense muscles vibrate slightly. All thoughts are directed only at how tense the muscles of the legs are at this moment.

As you exhale, the leg muscles relax. This relaxation should be well felt, which will be helped by a slight shaking of the relaxed muscles. All attention is directed to those sensations that are associated with the relaxation of the muscles of the legs.

Relaxation of the muscles of the body. Sitting with your eyes closed, move your torso forward a little, bend your arms at the elbows and press them against your torso, inhale, hold your breath for 15-20 seconds. Tighten the muscles of the abdomen and back at half strength, and press the elbows with force to the body. At the same time, all attention is directed to how tense the muscles of the body (abdomen and back), how tense muscles slightly vibrate. On exhalation, the muscles of the abdomen and back relax, the arms relax down. All attention is directed to feel the sensations associated with the relaxation of the muscles of the body.

Relaxation of the neck muscles. The muscles of the neck are limited in front from the chin to the collarbones, and behind - from the roots of the hair to the top of the shoulder blades. To tense the neck muscles, you should take a breath, hold your breath for 15-20 seconds, pull your head into your shoulders, as if trying to touch your ears with your shoulders. At the same time, the hands rest on the hips with the palms. All attention is directed to how the muscles of the neck are tense, how the tense muscles vibrate.

As you exhale, relax your neck muscles. The shoulders drop, the arms hang relaxed along the body, the chin is lowered to the chest. You should listen well to the sensations associated with the relaxation of the muscles of the neck.

Relaxation of facial muscles. To tense the muscles of the face, you should take a breath, hold your breath and squeeze your teeth and lips halfway for 15-20 seconds, close your eyes. All attention is directed to how the muscles of the face are tense, to the slight vibration that occurs in tense muscles.

On exhalation, the muscles of the face relax: the eyes are half open, the eyelids cover the eyes without the slightest tension. It is necessary to lift and lower the eyelids several times in order to make sure that they cover the eyes without the slightest tension. The mouth is half open. Lips seem to get a little thicker. Cheeks get heavy. You can turn your head from side to side several times, feeling the relaxation of the muscles of the face. All attention is directed to the sensations that arise when the muscles of the face relax.

Mobilization exercises. In order to quickly reset the state of lethargy and relaxation after the completion of autogenic training, special mobilizing exercises should be used. It is very important to represent as vividly as possible, with the desire to represent those sensations and images that are associated with a state of vivacity, activity (a cool summer morning, a breath of fresh breeze). Retrieving from his memory the smallest details of these once experienced states, the practitioner contributes to the fact that appropriate changes occur in the body, helping to increase the overall level of activity, displacing relaxation, drowsiness, and lethargy.

To activate at the end of each session, the following formulas are used: Rest allowed me to recover my strength well.
With each breath, more and more energy fills the muscles.
Muscles become strong and elastic.
Each exhalation takes away the remnants of relaxation.
With each breath, a feeling of lightness and freshness grows in the whole body.
A pleasant chill (chill) runs through the body.

Activating breathing: several long deep breaths, ending with sharp exhalations. Countdown from 3 to 1, during which a feeling of freshness, strength, vigor grows. At the expense of 1, the eyes open, a smile on the face, a willingness to act.

Basic exercises of autogenic training. The descriptions of the exercises offered in this course of autogenic training do not imply that the trainee will necessarily fully pronounce (out loud or to himself) all the formulations present in the exercises of autogenic training, in some cases it is enough to mentally imagine the indicated supporting images and sensations. Each exercise consists of some attitudes to be followed, tasks to be solved, reference images and sensations.

Exercise "heaviness" (arm muscles). The ability to induce a feeling of heaviness in the muscles of the arms, legs and the whole body is an essential element of autogenic training. The observations of Dr. Johann Schulz showed that the feeling of heaviness in the muscles of the body corresponds to a state of deep relaxation and contributes to a decrease in the level of conscious control. This exercise allows practitioners to achieve a sufficiently deep relaxation of the skeletal muscles and thus help to reduce the number of impulses coming from the muscles to the brain, and enter into a state of autogenic immersion.

Preparatory exercise. Consistently 3-4 times half-heartedly on inhalation, strain the main muscle groups of the body: muscles of the legs, torso, neck, face, and relax on exhalation. Pay special attention to the muscles of the hands. They tense and relax last. You should feel the relaxation of the muscles of the hands as much as possible in contrast with the sensations during their tension.

The hands of both hands are becoming more and more noticeable, with each exhalation more and more noticeable.
Both hands are very heavy. The hands are heavy, like cast-iron weights.
Relaxation, peace, passivity and contemplation - all sensations arise as if by themselves, and not as a result of volitional efforts.

Activation. The lesson ends with activating exercises that return to an active state. The exercise takes about 10 minutes.

Exercise "warmth" (arm muscles). Other important element autogenic training is the ability to cause a feeling of warmth in the muscles of the body, which contributes to their greater relaxation.

preparatory exercise. Consistently 3-4 times in half the strength to inhale, strain the main muscle groups of the body: the muscles of the legs, torso, neck, face, and relax as you exhale. The last to tense and then relax the muscles of the hands.

Basic exercise: All attention is on the breath, it is even and calm.
With each exhalation, a pleasant lethargy fills the whole body.
All problems and worries, all extraneous sounds and extraneous thoughts are removed, becoming weaker with each exhalation.
The whole body is relaxed, sluggish, motionless.
Hands lie freely and relaxed.
With each exhalation, the arms become heavier and heavier. Heaviness spills over the left and right arm from the shoulders to the hands.
The hands of both hands become more and more noticeably heavier, with each exhalation they become more noticeable, they become heavier and warmer.
The hands of both hands are getting warmer and warmer.


Warmth begins to pulsate in the fingertips, gradually spilling over the left and right hands.

After mastering the relaxation of the muscles of the hands, you can proceed to the development of exercises aimed at relaxing the muscles of the legs. The sequence of performing exercises "heaviness" and "warmth" for the muscles of the legs is the same as for the muscles of the arms.

Exercise "heaviness" (muscles of the legs). preparatory exercise. Consistently 3-4 times half the force on inspiration, the main muscle groups of the body are tensed: the muscles of the arms, torso, neck, face, and on exhalation they relax. The last to tense and then relax the muscles of the legs.

Basic exercise: All attention on breathing - it is even and calm.
With each exhalation, a pleasant lethargy fills the whole body. .
All problems and worries, all extraneous sounds and extraneous thoughts are removed, becoming weaker with each exhalation.
The whole body is relaxed, sluggish, motionless.
With each exhalation, the feet become heavier and heavier. Heaviness spreads over the left and right legs, from the buttocks to the soles of the feet.
The feet are becoming more and more noticeable, with each exhalation more and more noticeable.
The feet of the left and right legs are quite heavy. The feet are as heavy as iron weights.
Relaxation, peace, passivity and contemplation.

Activation according to the standard scheme. The exercise takes about 10 minutes.

Exercise "warmth" (muscles of the legs). preparatory exercise. Consistently 3-4 times half the force on inspiration, the main muscle groups of the body are tensed: the muscles of the arms, torso, neck, face, and on exhalation they relax. The last to tense and then relax the muscles of the legs.

Main exercise. All attention is on breathing - it is even and calm.
With each exhalation, a pleasant lethargy fills the whole body.
All problems and worries, all extraneous sounds and extraneous thoughts are removed, becoming weaker with each exhalation.
The whole body is relaxed, sluggish, motionless.
With each exhalation, the legs become heavier and heavier. Heaviness spreads over the left and right legs from the buttocks to the feet.
The feet of both legs become more and more noticeably heavier, with each exhalation they become more noticeably heavier and warmer.
The soles of both feet become warmer and warmer.
Especially noticeable is the warmth in the fingertips.
The warmth in my fingertips is getting more and more noticeable.
Warmth begins to pulsate in the tips of the toes, gradually spilling over the left and right foot.
I am absolutely calm. The whole body is relaxed, calmly resting.

Activation according to the standard scheme. The exercise takes about 10 minutes.

Solar plexus exercise. The solar plexus is located middle line body, midway between the navel and the lower edge of the sternum. The exercise begins with a gradual relaxation of the muscles of the arms, legs, abdomen, back and face.

After reaching a state of relaxation and calm, attention is directed to induce a feeling of warmth in the solar plexus area. To facilitate the feeling of warmth in the solar plexus, it is recommended to imagine that you are taking a sip of warm liquid and the heat descends, concentrating in the solar plexus area.

Activation according to the standard scheme. The exercise takes about 10-12 minutes.

Exercise "cool forehead". This exercise allows you to relieve fatigue after mental activity, helps to get rid of headaches.

Preparatory exercises can be to feel the sensation of coolness on the skin of the forehead as best as possible (you can put something cold on your forehead, feel a breath of cool air while fanning your face). The exercise begins with a gradual relaxation of the muscles of the arms, legs, abdomen, back and face. Having achieved a sufficient degree of relaxation of the muscles of the body and a state of rest, you can proceed to inducing a feeling of coolness in the forehead.

Activation according to the standard scheme. The exercise takes about 10-12 minutes.

Autogenic training - exercises that are used to restore the working capacity of a tired body, to normalize the emotional background, fight stress, eliminate depression and insomnia.

Autogenic training is carried out under certain conditions: low light, the absence of extraneous sounds, in the morning or evening. It is believed that the exercises are most effective immediately after sleep and before bedtime, but they can also be performed during the daytime.

Poses for training

During the training, exercises are performed based on the use of the following postures:

• lying position;
• reclining posture;
• sitting posture.

1. Lying posture. It is necessary to find a low pillow, putting it under your head, lie on your back, close your eyes. In this case, the arms should be kept slightly bent at the elbow joints, placing them along the body so that the palms are pressed to the floor.
2. Reclining posture. This pose is suitable for practicing during the daytime. Having taken a comfortable reclining position in the chair, the muscles are relaxed, the arms are bent at the elbow joints. Place them on the armrests, or on the hips. Feet are freely placed on the floor, socks are turned outward. When the correct position is reached, loosen the belt, unbutton the jacket and shirt collar, after which you can close your eyes.
3. Sitting posture. You need to sit on a chair, without touching its back, put your soles on the floor, while spreading your legs (a right angle should form between the lower leg and thigh). It is necessary to bend over to the hips, placing the forearms on them so that the hands are between the hips in a suspended position at some distance from each other. Tension in the trunk and muscles should be completely absent. It is important that there is no overbalance forward, and the head freely touches the chest. Having taken the required position, you can close your eyes.

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Autogenic immersion, mastering the first exercises

Auto-training is based on calm breathing. It will be useful to convince yourself of absolute calmness. The main thing is to try to relax. There are six basic exercises, you can learn how to perform each of them correctly in about two weeks.

First exercise. There should be no feeling of heaviness in the arms and legs. Thus, relaxation is subjectively perceived when the muscles of the limbs are maximally relaxed. To achieve this goal, self-hypnosis must be applied.

First you need to ensure the relaxation of the hand, which, when performing various activities used most frequently.

It is necessary to visualize with all clarity how the arms relax one after the other, then the legs. Eliminate emotional overtones and concentrate on the task at hand.

Exercise is practiced for two weeks, at least twice a day, until relaxation occurs reflexively.

Second exercise. The essence of this exercise is the need to feel the warmth in the legs and arms. It is started only after mastering the previous exercise.

It is necessary to imagine how heat diverges along one hand, then along the second, both hands are warm, the heat spreads to the legs.

It is worth remembering that in the process of performing the second exercise, heaviness in the limbs should not be observed.

When the first exercises are brought to automatism, it will be possible to achieve a state of autogenic immersion, when there is complete peace, both mental and bodily.

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Exit from the state of autogenic immersion

To get out of a relaxed state, it is necessary to apply special formulas, the content of which is the opposite of those formulas, according to which the immersion into such a state was carried out.

It is necessary to imagine tension in the hands and give yourself the command to stretch them out, then bend, breathe deeply, open your eyes.

First, the muscles tighten, breathing intensifies, and only then the eyes open. When the exit procedure is implemented decisively and efficiently, the desired effect can be quickly noticed.

Third exercise. The exercise provides for the restoration of the respiratory rhythm and the possibility of its regulation. Many people notice changes from the very first time.

You should suggest to yourself that the breath is perfectly calm. Volitional effort in this case is not required.

It is useful to imagine swimming on your back, when the whole body is immersed in water, except for the eyes, nose and mouth, or walking through a pine forest.

Breathing reflexively should be calm and easy. As usual, self-hypnosis should be performed several times.

The way out of the relaxed state is carried out according to the following formula: the hands are in a tense state, the breathing is deep, the eyes open, then the hands relax.

Fourth exercise. At this stage, the work of the heart is normalized. You should give yourself the installation that the heart beats strongly and evenly. This option is suitable for people who often have low blood pressure, and young people.

For other people, there is another option: the heart beats calmly and evenly. Again, self-hypnosis of calmness is carried out several times.

During the implementation of the exercise, various phrases can be used, for example, that the heart works like an automaton or a motor and performs its function measuredly, pulsing evenly and rhythmically, while the general state of health is excellent.

Again, you need to get out of the state of calm according to the inverse formula. When it is possible to mentally influence the heart rate, then this exercise can be considered completed.