Autogenic training Schultz 1 - feeling the weight. The first training session, thanks to the practice feeling the weight of the body. For the use of autogenous training are recommended handset. Training in Polish.

How to use the training autogenous Schultz

1. Place: quiet, ventilated room, room temperature should accompany you a sense of comfort.

2. Body position: lying or depending on the intentions and situations sitting, reclining, standing.

3. Time: Exercise perform at least once a day (preferably at the same time) regularly for at least two weeks.
Recommended: an hour before bedtime. Do not exercise immediately after a meal.

4. Recommended headphones.

5. Each of the elements of the training you can practice in a variety of everyday situations.

6. This relaxation training, calming and it is expect - if your body (or mind, emotions) is tired, you can even fall asleep.

7. The purpose of autogenous Training is the acquisition of skills rapid achievement of a state of relaxation in everyday situations.

8. At the end of the exercise you have the opportunity to practice various aspects of meditation. To meditate properly autogenous you can go after the acquisition of skills for achieving complete relaxation autogenous - then turn the proportions of time. Since you will be much faster to enter into a state of deep relaxation more time you can devote to meditation.

9. CONTRAINDICATIONS to "autogen training 1 - feeling the weight of" fever, high emotional arousal, the consumption of psychoactive substances (drugs, alcohol, psychotropy, etc.)

Full Schultz Autogenic training in 12 weeks consists of 6 recording (6 recordings available for women + 6 recorded version mężczyz)

Each recording are using for 2 weeks (or until satisfactory results):

Week 1-2: "autogen training 1 - feeling the weight" (29 minutes)

Week 3-4: "autogen training 2 - feeling the heat" (31 minutes)
Contraindications: ulcers.

Week 5-6: "autogen training 3 - the rhythm of the heart" (33 minutes)

Week 7-8: "autogen training 4 - breath control" (32 minutes)

Week 9-10: "autogen training 5 - solar plexus" (34 minutes)
Contraindications: ulcers.

Week 11-12: "autogen training 6 - cool head" (33 minutes)

Unlike other autogenous training, here the aim is to acquire the skill of individual relaxation autogenous and not making the recordings and emergency relaxation.

Autogenic training on Prekognicja.pl:
https://prekognicja.pl/kategoria-produktu/trening-autogenny-schultza/

Full instructions for recording in * .pdf:
http://prekognicja.pl/Trening-Autogenny-Schultza-1-odczuwanie-ciezaru.pdf

Wikipedia:
https://pl.wikipedia.org/wiki/Trening_autogenny