PAIN TREATMENT: STRESS CONTROL
Posted by adminSchult’s standard autogenic training
Schultz’s Standard Autogenic Training (Schultz, 1932, Schultz and Luthe, 1969) began during investigations in German medical hypnosis. The exercises are based on the development of sensory awareness of physiological processes, mainly relaxation, body warmth and the rhythms of heartbeat and respiration.
The changes brought about by the practice of Standard Autogenic Training are completely opposed to those evoked by stress. Many stress-induced symptoms can be successfully counteracted by autogenic training. This method is also used for improving self-command and self-sufficiency. The exercises involve the repetition of a sequence of formulas. The procedure for ending the exercises is then repeated three times. You should allow a minimum of six weeks to learn the six standard exercises. They may be shortened as training progresses after all six standard formulas have been successively added and mastered. These exercises should be done in a quiet place and, if possible, at a comfortable temperature. For the first few days, only practise the first excercise. The others can be added one by one after a few days practice.
1. Heaviness ‘My arm is comfortably heavy.’ If, with practice, the feeling of heaviness in the right arm is achieved regularly, becomes more pronounced and generalises to other limbs, the formula is extended to include the other limbs: ‘My left arm . . . both arms . . . my right leg . . . my left leg . . . both legs . . . arms and legs . . .’
2. Warmth ‘My right arm is comfortably warm.’ The same progressive procedure, as with heaviness, is used for the warmth formula.
3. Heart beat ‘Heart beat calm and regular’ or just passively observing the heart beat.
4. Respiration ‘Respiration regular — it breathes me’ or passively observing the breathing rhythm.
5. Internal warmth ‘Solar plexus comfortably warm.’
6. Coolness of the forehead ‘Forehead pleasantly cool.’
After four to seven repetitions of these formulas, the altered state of awareness is ended just as if awakening from a deep sleep. Then you can repeat and act out the following: ‘Flex and stretch the arms! Inhale or yawn deeply! Eyes open!’ (From J. H. Schultz’s Standard Autogenic Training Exercises, as quoted by Beata Jencks. ) After several months of training, you should be able to achieve the induced altered state of consciousness simply by thinking: ‘Heaviness-warmth-heartbeat’ and ‘respiration-solar plexus-forehead.’
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