Auditory training, or autogenous training - a technique that teaches the body a certain way to respond to verbal commands. As a rule, these teams "ordered" to relax the body and controlled breathing, blood pressure, heart rate and body temperature. The purpose of autogenous - achieving deep relaxation and reduction of stress
How to beat stress? Create an oasis
on the body. The man who has mastered this technique can use it at any time and to achieve the desired result.
Engage auto-training should be regularly, otherwise the use of it will be minimal. How it works auditory training, it is not yet clear, but its benefit noted by many experts in the field of psychology and medicine. Some experts believe that its action is largely similar to the effect of hypnosis
Hypnosis - ability, sent from above
and biofeedback. Exercise improves communication between mind and body, allowing the person to have an impact on those reactions of the body that it is usually not able to control.
Why use auditory training?
Most people use autogenic training to relieve stress. Auditory training helps to cope with the consequences of psychological stress such as generalized anxiety
Anxiety - how to distinguish normal from disease?
, Lethargy and irritability
Irritability - you try to control my temper
. Some people use it to cope with the pain, sleep disturbances and increase resistance to stress.
In addition, auditory training in some extent useful in treating the following conditions:
- Hyperventilation
- Asthma
- Constipation
- Diarrhea
- Gastritis and stomach cramps
- Ulcers
- Increased heart rate
- Irregular heartbeat
- Elevated blood pressure
- Headache
- Disorders of the thyroid gland, for example, increased its activity (hyperthyroidism)
- Security
Auditory training is safe for most people, but before you begin to practice it, it is recommended to undergo a medical examination. It should also talk to your doctor about the possible psychological effects of anger management. If you have a serious illness, such as diabetes or heart disease, you need to learn the basics of auto-training under the supervision of a physician.
If you want to use for auto-training control over any diseases, such as diseases of the cardiovascular system, they should not replace traditional methods of treatment.
Auditory training is not recommended:
- Children under 5 years
- People with severe mental or psychological disorders
If the auto-training exercise you will feel anxiety, stop their implementation seek the advice of a physician or psychologist. You may have to completely abandon them, or continue to work under the guidance of a specialist.
Example autogenous
Find a place where you are nobody and nothing will distract. Lie on the floor or sit in a chair. Undo or remove tight clothing, remove glasses and contact lenses.
- Take a few slow breaths smooth.
- Silently say to yourself: "I am quite calm"
- Focus on hands. Quietly and slowly say six times: "My hands are very heavy," and then - once: "I am quite calm"
- Again Focus on hands and tell six times, quietly and slowly: "My hands are very warm," and then again, "I am quite calm"
- Focus on feet. Slowly and quietly repeat six times: "Urine legs very heavy," and again: "I am quite calm"
- Again Focus on the legs and repeat six times: "My feet are very warm," and "I am quite calm"
- After each of the subsequent steps of auto-training, except the last one, repeat once: "I am quite calm"
- Quietly and slowly say six times: "My heart beats quietly and smoothly"
- Repeat six times: "I breathe calmly and smoothly"
- Repeat six times: "I can feel the heat in the stomach"
- Quietly and slowly repeat six times: "I feel a pleasant coolness on the forehead"
Enjoy the feeling of relaxation, warmth and a pleasant weight. When you're ready, silently say to yourself: "My hands are strong, deep breath, open your eyes"
How to use?
Despite the wonderful properties of this method, it works not always and not at all. The reasons for this may be a few, one of them is not correct work and setting goals.
First we need to clearly set a goal. For example, you would like more like the opposite sex. One desire is not enough, as not enough just to repeat it. Think of the effect of obtaining the desired result in the smallest details.
Getting auto-training, free head from extraneous thoughts and soul of strong emotions - all this can make it difficult to concentrate.
Fully concentrate attention on the desired result, several times repeat it aloud or silently. The most successful was considered desirable loud utterance, and not necessary to begin a session with the words "I want", you say "I can, I do, I have."
Adjust only the positive. Which would not seem unattainable to you your dream, develop a confidence that it will come true.
Engage regularly. This does not mean that you have to spend days on end sitting in the lotus position and concentrating on the desire to find love. But the daily training, a constant desire and correctly formed the intent required to bear fruit.
With the help of anger management can be very much. You can please yourself and others. You can get married or to get rich, you look better, you can quit smoking and overcome troubles. Of course, this method is not omnipotent, but there are cases when even the most serious disease retreated from the man set out to survive. Therefore, the development of such practices would be useful to absolutely everyone and not just useful in life.
