The book contains a classically complete description of the theory and practice of self-hypnosis. Using this powerful, reliable and perfect method, any person has the opportunity to have a beneficial effect on their physical and mental state, successfully deal with stress, increase stamina and interest in life.

PREFACE

Our health is at greater risk today than ever. We ourselves must take care of its strengthening, despite the assistance that the state, local governments, insurance companies, charities, etc. provide us in this matter. After all, as Hippocrates said, “a wise person must realize that health is his most valuable asset, and learn to treat illnesses on his own.” However, for this we need helpers. One of these helpers - both in treatment and in life - is autogenic training.

This book is intended for everyone taking a course of autogenic training or wishing to take part in it. This course is best taken under the guidance of doctors or certified psychologists. However, this requirement is not always met, and sometimes it is simply impossible to fulfill. It is enough to look at the schedule of lectures at institutes to understand that not all course leaders are doctors or psychologists. There are none among physical therapy specialists, yoga trainers and other teachers who include several basic exercises from the field of auto-training in their programs. Each of my courses involves people who have already acquired some knowledge in this way. In addition, many have unsuccessfully tried to master autogenic training on their own, often using books intended for doctors. Therefore, the publisher and the author came to the conclusion that it would be advisable to publish a detailed and accessible book of autogenic training exercises. We also agree that it is best if the reader goes through this book with a doctor or psychologist. If this is not possible, then in any case it will be better to practice on your own based on this book than not to practice at all. For those who are trying to master auto-training on their own, the book contains clear instructions and rules that ensure success.

Since its appearance, the book has gone through many editions and been translated into sixteen languages. This indicates that it was well received by interested people around the world. The new revised edition offered to you contains the latest achievements and results.

HELP FOR EVERYONE

MAN IS A “FAILED CONSTRUCTION”?

Despite all the advances in medicine, the number of patients is not decreasing. Approximately two thirds of all diseases are completely or partially mental in nature. Nothing surprising: due to the high pace of today's work and life, due to the growing stress on the psyche, on the one hand, and as a result of a decrease in physical activity, on the other hand, more demands are placed on the psyche and the entire human body. higher than before requirements.

In many enterprises, equipment cannot operate at full speed because people cannot keep up with the machine. In the age of technology, it has become a brake. Therefore, we already hear that a person represents an “unsuccessful design.”

Of course, modern man experiences great stress, but many of them, which are harmful to health, he creates himself. He inflates himself and those around him, becomes a burden for them, that is, in other words, he drives himself into stressful situations.

Sooner or later, illness becomes a consequence. And they undermine the last vestiges of health. A vicious circle is created! Even the best medicines cannot break it. Whether we are talking about vegetative dystonia, which is colloquially called “nerves,” or about behavioral disorders in the form of neuroses, about diseases of civilization or about banal constipation, we are talking about health disorders, the treatment of which requires the cooperation of the doctor and the patient.

A good method for this is autogenic training (autotraining), which is a path to recovery or an opportunity to provide yourself with a tolerable life. Autotraining helps a “poorly designed” person adapt to the technological era.

SCIENTIFIC METHOD

Auto-training attracts many people due to the fact that life is becoming more and more primitive and there is a loss of basic values. People intuitively feel that this method can provide them with physical and mental help and support, but they often have misconceptions about it. Only a few people know that we are talking about a scientific method, a kind of gentle self-hypnosis, with the help of which the power of ideas is transferred to the body. The figurative representation of heaviness, for example, causes a feeling of actual heaviness, which soon disappears, replaced by muscle relaxation. The transfer of mental images to the physical body is possible only because the body and soul form a unity. A person is an “animate organism.”

Thus the power of ideas influences the body. As the founder of this method, neuropathologist I.G. Schultz, emphasizes, this occurs as a result of “concentric self-relaxation,” which will be discussed in the next chapter.

With the exception of small children, almost everyone can master auto-training if they concentrate on a feeling of calm and relaxation. Anyone who, with the help of auto-training, can free himself from his worries and problems will be able to break the vicious circle of modern diseases. He will come to success. Many of the course participants, through auto-training, got rid of long-term illnesses on their own. They themselves overcame pain and weakness, fear and timidity, as well as many other ailments that previously forced them to go from one doctor to another.

For them, this was the same achievement as the one I achieved in another area thanks to auto-training. My adventures can demonstrate how versatile this method of self-hypnosis can help a person who uses it purposefully and systematically.

EXPERIMENT ON YOURSELF

While working in Casablanca in 1952, I met my French colleague Alain Bombard, who decided, as a “voluntary shipwreck victim,” to cross the Atlantic Ocean on an inflatable boat without any food or supplies of drinking water. Among other things, he promoted a very dangerous thesis: shipwrecked people could drink sea water.

Since no one at that time objected to this deadly theory, I, as a doctor and yachtsman, was forced to refute it through an experiment on myself. I started sailing while still at school in Ratzeburg, and later I sailed alone in the Atlantic Ocean.

It was not just about the use of sea water. I was also interested in other problems faced by shipwrecked people, such as the problem of nutrition, the problem of maintaining physical health and avoiding the dangers associated with being on the open sea. Safety measures for ship crews and passengers were insufficient at that time. I knew this well from many sea travelers.

Post Views: 37

Autogenic training. Lindeman H.

Mn.: Potpourri, 2002. - 192 p.

The book contains a classically complete description of the theory and practice of self-hypnosis. Using this powerful, reliable and perfect method, any person has the opportunity to have a beneficial effect on their physical and mental state, successfully deal with stress, increase stamina and interest in life.

The 1st edition in Russian was published in 2000.

For a wide range of readers.

Format: doc/zip

Size: 4 55 KB

/Download file

CONTENT
PREFACE
Chapter 1. HELP FOR EVERYONE
MAN IS A “FAILED CONSTRUCTION”?
SCIENTIFIC METHOD
EXPERIMENT ON YOURSELF
BY FOLDABLE BOAT THROUGH THE ATLANTIC OCEAN
I CAN HANDLE!
COURSE "WEST"
AUTOGENIC TRAINING IN A BOAT
POSITIVE ATTITUDES IS THE KEY TO SUCCESS
DISEASES CAUSED BY NEGATIVE ATTITUDES
DO IT AS IF...
ABOUT THE POWER OF PERCEPTIONS
EXPERIENCE WITH A PENDULUM
DEATH RESULTING FROM FALSE REPRESENTATIONS
NEW KNOWLEDGE, NEW HOPES
Chapter 2. BASIC AUTO TRAINING EXERCISES
JOHANN HEINRICH SCHULTZ
ABOUT THE ORIGINS OF AUTO TRAINING
WHO DOES AUTO TRAINING EASIEST?
WHEN TO DO EXERCISES?
TEN MINUTES DAILY
CARRIER POSE
STATE OF RELAXATION
WHY IS IT NECESSARY TO “REMOVE” SELF-SUGGESTION?
CALM OR COLLECTION
EXERCISE FOR FEELING HEAVY
HEAT FEELING EXERCISE
WHAT IS HAPPENING IN THE HAND?
GENERALIZATION
EXERCISE FOR THE HEART
HOW TO “DISCOVER” YOUR HEART?
BREATHING EXERCISE
SOLAR PLEXUS EXERCISE
HEAD EXERCISE
EXERCISE FOR THE NECK AND OCCULP
OVERVIEW OF THE FULL AUTO TRAINING PROGRAM
KEEPING A DIARY
THE MOST COMMON MISTAKE IN AUTOGENOUS TRAINING
Chapter 3. AREA OF APPLICATION FOR HEALTHY PEOPLE
NOTHING HUMAN IS PERFECT
MAN IS A "TRAGIC ANIMAL"
DREAM ABOUT MENTAL HEALTH
FROM POST-HYPNOTIC SUGGESTIONS TO GOAL FORMULAS
HOW TO APPLY GOAL FORMULAS?
WHICH FORMULAS ARE MORE EFFECTIVE?
HOLIDAY “BY TEAM”
STRESS CAUSES DISEASE
STRESS IN THE WORKPLACE
AUTO TRAINING FOR NIGHT SHIFT WORKERS
Arousal as a pathogenic factor
VEGETATIVE DYSTONIA IS THE MOST COMMON DIAGNOSIS
AUTOGENIC RELAXATION
WHAT DOES “READ FOR VACATION” MEAN?
ABILITY TO FOCUS
IMPROVING SPORTS ACHIEVEMENTS
MOBILIZATION OF UNDISCLOSED RESERVES
WORK EASIER AND FASTER
FOR EXTREME LIFE SITUATIONS
EASY WEIGHT LOSS PRODUCT
PSYCHE AND DIGESTION
WITHOUT SLEEPING PILLS
GOAL FORMULAS FOR SLEEP DISORDERS
“NOISE IS ABSOLUTELY INDIFFERENT TO ME”
OTHER APPLICATIONS
MOBILIZING THE IMMUNE SYSTEM
Chapter 4. AREAS OF APPLICATION FOR DISEASES
STRESS IS MATTER OF THE HEART
DEATH FROM HEART DISEASE AS A TRIBUTE TO SOCIAL PROGRESS?
MAN REACTS LIKE AN ANIMAL
AUTO TRAINING AGAINST RISK FACTORS
REHABILITATION AFTER A HEART ATTACK
“NERVOUS” HEART
ASTHMA - “SCRY IN SEARCH FOR MOTHER”
EVERY YEAR: HAY FEVER
IMMUNITY TO COLDS
IMPROVING VISION AND HEARING
SKIN AS A MIRROR OF THE SOUL
IMPROVEMENT OF CONDITION IN PREGNANCY AND WOMEN'S DISEASES
RELIEF FOR SUFFERERS OF GRASED'S DISEASE
REDUCED SENSITIVITY TO WEATHER
GOOD SUCCESS WITH MIGRAINE
WARNING: PAIN
REDUCE SUFFERING FROM GASTROINTESTINAL TRACT DISORDERS
JUSTIFIED HOPES FOR RHEUMATISM
AUTO TRAINING - A UNIVERSAL TOOL?
USE FOR MENTAL DISORDERS
REDUCED AGGRESSIVENESS
FREEDOM FROM DRUGS
HELP FOR QUITTING SMOKING
HELP FOR ALCOHOLICS
SEXUAL DISORDERS
RELIVING FROM FEARS
RELEASE FROM OBSESSIVE CONDITIONS
Chapter 5. AUTOGENIC DISCHARGE AND SIDE EFFECTS
WHEN EXERCISING TO FEEL HEAVY
WHEN EXERCISING THE FEELING OF WARMTH
WHEN EXERCISING THE HEART
WHEN BREATHING EXERCISE
WHEN EXERCISING THE SOLAR PLEXUS
WHEN EXERCISING THE HEAD
OTHER SIDE EVENTS
VISUAL AND “INTELLECTUAL” RELATED PHENOMENA
UNEXPECTED SIDE RESULTS
DANGERS
OVERVIEW OF LOWER LEVEL AUTOGENOUS TRAINING
Chapter 6.HIGHEST LEVEL OF AUTOGENOUS TRAINING
SEQUENCE OF EXERCISES
PROSPECTS
Chapter 7. RELATED METHODS
KUEISM
PROGRESSIVE RELAXATION
PSYCHOHYGIENE TRAINING
PHYSIOTHERAPY
YOGA

Hannes Lindeman

Autogenic training

PREFACE

Our health is at greater risk today than ever. We must take care of its strengthening ourselves, despite the assistance that the state, local governments, insurance companies, charities, etc. provide us in this matter. After all, as Hippocrates said, “a wise man must realize that health is his most valuable asset, and learn to treat illnesses on his own.” However, for this we need helpers. One of these helpers – both in treatment and in life – is autogenic training.

This book is intended for everyone taking a course of autogenic training or wishing to take part in it. This course is best taken under the guidance of doctors or certified psychologists. However, this requirement is not always met, and sometimes it is simply impossible to fulfill. It is enough to look at the schedule of lectures at institutes to understand that not all course leaders are doctors or psychologists. Neither are they among specialists in physical therapy, yoga trainers and other teachers who include several basic exercises from the field of auto-training in their programs. Each of my courses involves people who have already acquired some knowledge in this way. In addition, many have unsuccessfully tried to master autogenic training on their own, often using books intended for doctors. Therefore, the publisher and the author came to the conclusion that it would be advisable to publish a detailed and accessible book of autogenic training exercises. We also agree that it is best if the reader goes through this book with a doctor or psychologist. If this is not possible, then in any case it will be better to practice on your own based on this book than not to practice at all. For those who are trying to master auto-training on their own, the book contains clear instructions and rules that ensure success.

Since its appearance, the book has gone through many editions and been translated into sixteen languages. This indicates that it was well received by interested people around the world. The new revised edition offered to you contains the latest achievements and results.

HELP FOR EVERYONE

MAN – “FAILED CONSTRUCTION”?

Despite all the advances in medicine, the number of patients is not decreasing. Approximately two thirds of all diseases are wholly or partially mental in nature. No wonder: due to the high pace of today's work and life, due to the growing stress on the psyche, on the one hand, and as a result of a decrease in physical activity, on the other hand, higher demands are placed on the psyche and the entire human body than before .

In many factories, equipment cannot operate at full speed because humans cannot keep up with the machine. In the age of technology, it has become a brake. Therefore, we already hear that a person is a “failed design.”

Of course, modern man experiences great stress, but many of them, which are harmful to health, he creates himself. He inflates himself and those around him, becomes a burden for them, that is, in other words, he drives himself into stressful situations.

Sooner or later, illness becomes a consequence. And they undermine the last vestiges of health. A vicious circle is being created! Even the best medicines cannot break it. Whether we are talking about vegetative dystonia, which is colloquially referred to as “nerves,” or behavioral disorders in the form of neuroses, diseases of civilization or banal constipation, we are talking about health disorders, the treatment of which requires the cooperation of the doctor and the patient.

A good method for this is autogenic training (autotraining), which is a path to recovery or an opportunity to provide yourself with a tolerable life. Autotraining helps a “poorly designed” person adapt to the technological era.

SCIENTIFIC METHOD

Auto-training attracts many people due to the fact that life is becoming more and more primitive and there is a loss of basic values. People intuitively feel that this method can provide them with physical and mental help and support, but they often have misconceptions about it. Only a few people know that we are talking about a scientific method, a kind of gentle self-hypnosis, with the help of which the power of ideas is transferred to the body. The figurative representation of heaviness, for example, causes a feeling of actual heaviness, which soon disappears, replaced by muscle relaxation. The transfer of mental images to the physical body is possible only because the body and soul form a unity. Man is an “animate organism”.

Thus the power of ideas influences the body. As the founder of this method, neuropathologist I.G. Schultz, emphasizes, this occurs as a result of “concentric self-relaxation,” which will be discussed in the next chapter.

With the exception of small children, almost everyone can master auto-training if they concentrate on a feeling of calm and relaxation. Anyone who, with the help of auto-training, can free himself from his worries and problems will be able to break the vicious circle of modern diseases. He will come to success. Many of the course participants, through auto-training, got rid of long-term illnesses on their own. They themselves overcame pain and weakness, fear and timidity, as well as many other ailments that previously forced them to go from one doctor to another.

For them, this was the same achievement as the one I achieved in another area thanks to auto-training. My adventures can demonstrate how versatile this method of self-hypnosis can help a person who uses it purposefully and systematically.

EXPERIMENT ON YOURSELF

While working in Casablanca in 1952, I met my French colleague Alain Bombard, who decided, as a “voluntary shipwreck victim,” to cross the Atlantic Ocean in an inflatable boat without any food or drinking water supplies. Among other things, he promoted a very dangerous thesis: shipwrecked people could drink sea water.

Since no one at that time objected to this deadly theory, I, as a doctor and yachtsman, was forced to refute it by experimenting on myself. I started sailing while still at school in Ratzeburg, and later sailed alone in the Atlantic Ocean.

It was not just about the use of sea water. I was also concerned with other problems faced by shipwrecked people, such as the problem of nutrition, the problem of maintaining physical health and avoiding the dangers associated with being on the high seas. Safety measures for ship crews and passengers were insufficient at that time. This was well known to me from many sea travelers.

For the voyage I chose a West African dugout kru, since I was working in Liberia at the time. In this nutshell, in 1955, I swam across the ocean in 65 days and reached my final goal - the island of Tahiti. Of course, I was glad that I got there safe and sound, but the more time passed, the more dissatisfied I felt. Although I gained important experience of survival on the high seas, I was unable to cope with the mental problems associated with such voyage. I prepared thoroughly for it physically, technically and navigationally, but not mentally. Because of this, I found myself in an extremely dangerous crisis situation, which could have ended sadly. I knew that most shipwrecked people die from panic, fear and despair rather than from physical hardship, that the psyche, as a rule, fails faster than the body. And I was interested in the question of how you can influence the psyche and even make it your ally. The answer was auto-training. It was supposed to be my “secret weapon.”

Therefore, to the surprise of many, I decided to take a new voyage. It made no sense to do it in the same boat. It was necessary to choose an even smaller vessel. I found only one thing on the market: a regular folding kayak. On this smallest boat, which until today (1999) crossed the Atlantic Ocean, I began my risky venture.

BY FOLDABLE BOAT THROUGH THE ATLANTIC OCEAN

The experience gained during the first voyage helped me to remodel and strengthen the boat, which was completely unsuited for sea, in order to significantly increase my chances of surviving this adventure safely. Now I needed to take care of myself.

Autogenic training

X
Annes Lindeman
The book contains a classically complete description of the theory and practice of self-hypnosis. Using this powerful, reliable and perfect method, any person has the opportunity to have a beneficial effect on their physical and mental state, successfully deal with stress, increase stamina and interest in life.

Translation from German by S.E. Borich

Potpourri Publishing House. 2000 192 pp.

ISBN 985-438-426-8.

PREFACE

Our health is at greater risk today than ever. We must take care of its strengthening ourselves, despite the assistance that the state, local governments, insurance companies, charities, etc. provide us in this matter. After all, as Hippocrates said, “a wise man must realize that health is his most valuable asset, and learn to treat illnesses on his own.” However, for this we need helpers. One of these helpers - both in treatment and in life - is autogenic training.

This book is intended for everyone taking a course of autogenic training or wishing to take part in it. This course is best taken under the guidance of doctors or certified psychologists. However, this requirement is not always met, and sometimes it is simply impossible to fulfill. Just look at the lecture schedule in to understand that not all course leaders are doctors or psychologists. Neither are they among specialists in physical therapy, yoga trainers and other teachers who include several basic exercises from the field of auto-training in their programs. Each of my courses involves people who have already acquired some knowledge in this way. In addition, many have unsuccessfully tried to master autogenic training on their own, often using books intended for doctors. Therefore, the publisher and the author came to the conclusion that it would be advisable to publish a detailed and accessible book of autogenic training exercises. We also agree that it is best if the reader goes through this book with a doctor or psychologist. If this is not possible, then in any case it will be better to practice on your own based on this book than not to practice at all. For those who are trying to master auto-training on their own, the book contains clear instructions and rules that ensure success.

Since its appearance, the book has gone through many editions and been translated into sixteen languages. This indicates that it was well received by interested people around the world. The new revised edition offered to you contains the latest achievements and results.

HELP FOR EVERYONE

MAN IS A “FAILED CONSTRUCTION”?

In many factories, equipment cannot operate at full speed because humans cannot keep up with the machine. In the age of technology, it has become a brake. Therefore, we already hear that a person is a “failed design.”

Of course, modern man experiences great stress, but many of them, which are harmful to health, he creates himself. He inflates himself and those around him, becomes a burden for them, that is, in other words, he drives himself into stressful situations.

Sooner or later, illness becomes a consequence. And they undermine the last vestiges of health. A vicious circle is being created! Even the best medicines cannot break it. Whether we are talking about vegetative dystonia, which is colloquially referred to as “nerves,” or behavioral disorders in the form of neuroses, diseases of civilization or banal constipation, we are talking about health disorders, the treatment of which requires the cooperation of the doctor and the patient.

A good method for this is autogenic training (autotraining), which is a path to recovery or an opportunity to provide yourself with a tolerable life. Autotraining helps a “poorly designed” person adapt to the technological era.

SCIENTIFIC METHOD

Thus the power of ideas influences the body. As the founder of this method, neuropathologist I.G. Schultz, emphasizes, this occurs as a result of “concentric self-relaxation,” which will be discussed in the next chapter.

With the exception of small children, almost everyone can master auto-training if they concentrate on a feeling of calm and relaxation. Anyone who, with the help of auto-training, can free himself from his worries and problems will be able to break the vicious circle of modern diseases. He will come to success. Many of the course participants, through auto-training, got rid of long-term illnesses on their own. They themselves overcame pain and weakness, fear and timidity, as well as many other ailments that previously forced them to go from one doctor to another.

For them, this was the same achievement as the one I achieved in another area thanks to auto-training. My adventures can demonstrate how versatile this method of self-hypnosis can help a person who uses it purposefully and systematically.