AUTOGENIC
TRAINING
A PRACTICAL GUIDE IN SIX EASY
STEPS
BY
KARL HANS WELZ
Copyright 1991 by Karl Hans Welz.
All rights reserved. No part of this
book may be reproduced in any forms
or by any means, electronic or me-
chanical, including photocopying,
recording, or by any information stor-
age and retrieval system, without
prior permission in writing from the
author.
Published by HSCTI
P.O. Box 1298
Woodstock, GA 30188
autogenic Training is that almost any-
AUTOGENIC TRAINING
body except young
children can learn it by just reading a
Autogenic Training has been de- how-to guide book as this one. It is bet-
veloped by Dr. Schultz who published ter, however, to practice with a group.
the first book on the subject in 1932.
Dr. Schultz recognized that during hyp- More important, Autogenic Train-
nosis the subject experiences various ing can be mastered in a relatively short
feelings such as warmth and heaviness. period of time. Most people become pro-
He went on to teach practices to self in- ficient in it in a matter of a few weeks by
duce these feelings and, consequently, practicing two or three times daily for
hypnotic states. From this self induc- five to ten minutes.
tion practice comes the name, Autoge-
nic Training. Auto-genic means self cre- To practice Autogenic Training you
ated. need no tolls, paraphernalia, gurus, or
physical exertion. It is self-generated in
Schultz, who was a physician, said your mind.
that in its practical application, Autoge-
nic Training is a system of very specific Methods related to autogenic
auto suggestive formulas to relax ten- Training are Coueism ("day by day I am
sions and to alleviate psychosomatic dis- better and better"), progressive relax-
turbances, including many cases of in- ation, Zen, and Yoga. Autogenic Train-
somnia, overweight, inability to concen- ing has more in common with Yoga than
trate, high blood pressure, constipation, with progressive relaxation.
skin problems, etc.
Dr. Schultz developed Autogenic
You can also use Autogenic Train- Training in the first quarter of this cen-
ing to create a receptive basis for very tury. He was drawing mainly from hyp-
specific formulaized resolutions. These nosis and yoga. His first book, "Autoge-
resolutions can be a decisive help in solv- nic Training, Concentrative Self Relax-
ing many of your problems and in assist- ation," appeared first in 1932.
ing you in many of your endeavors.
The basic practice of Autogenic
The practice of Autogenic Train- Training consists of seven formulas that
ing causes a state of relaxation so deep you repeat in a
that fifteen specific pattern:
minutes of training can make up for a
sleepless night. I am completely calm (once)
My right arm is heavy (six times)
Autogenic Training has been used I am completely calm (once)
successfully in Europe by thousands of My right arm is warm (six times)
people in every walk of life for more than I am completely calm (once)
half a century. In Europe, Autogenic My heart beats calmly and regu-
Training is taught mostly in doctors' of- larly (six times)
fices, in hospitals, and in universities. I am completely calm (once)
My breathing is calm and regular
One of the great advantages of ... it breathes me (six times)
I am completely calm (once) physiological conditions of hypnosis.
My abdomen is flowingly warm (six Once you have induced the physiologi-
times) cal conditions of hypnosis, the psycho-
I am completely calm (once) logical conditions of this state follow
My forehead is pleasantly cool (six naturally!
times)
I am completely calm (once) Autogenic Training actually leads
to deeper and more workable states of
You may then proceed with consciousness than most modern day
formulaized resolutions that you repeat hypnotists achieve in their subjects. This
between ten and is so because most professional hypno-
thirty times. Such formulas are very ef- tists use progressive relaxation as an in-
fective, because you repeat them during duction method that brings their clients
an altered state of consciousness. into a mere hypnoid state rather than a
hypnosis. Usually they lack the skill to
You end the session by cancelling lead their subjects into deeper levels of
out the effects of Autogenic Training with hypnosis. Hypnoid states of conscious-
the following formula: ness lack the depth that is needed to
bring about significant change in the
Arms firm, breathe deeply, and subject.
open eyes.
In Autogenic Training the practi-
In the following chapters you will tioner repeats formulaized resolutions
find a more detailed introduction in the instead of the
various stages of Autogenic Training. positive suggestions that the hypnotist
usually gives. The practitioner of Auto-
genic Training needs to be careful to for-
mulate the resolutions correctly. The
subconscious that is addressed with the
AUTOGENIC TRAINING
resolution has the habit of taking things
quite literally.
AND HYPNOSIS
You may also use autogenic Train-
People who are under hypnosis ex- ing to enhance the suggestions on a self
perience usually two conditions: a feel- hypnosis tape. This is so because the
ing of heaviness and a pleasant feeling state that you can reach with the method
of warmth. Other feelings depend on of autogenic Training is much more re-
the level of depth of the hypnosis. ceptive than the states that the progres-
sive relaxation techniques on tapes can
It is important to know that every ever induce. An unspecified ormula such
hypnosis is in reality a self generated as '... and you are getting deeper and
state of mind that is helped by the sug- deeper into a state of relaxation and hyp-
gestions of a skilled hypnotist. Autoge- nosis' does not always do the trick.
nic Training goes one step further than
hypnosis. In Autogenic Training it is the
subject who is also the hypnotist. With
Autogenic Training you self induce the
MAGICAL STATES AND HOW TO LEARN
AUTOGENIC TRAINING AUTOGENIC TRAINING
Magical states are kin to hypnotic To learn Autogenic Training is very
states. Many of the more advanced easy. All you need to do is sit or lie down
magical states compare to very deep hyp- comfortably and consistently repeat the
notic states. However there are also sig- formulas.
nificant differences between magical
states and hypnotic states. One of the If you believe in the power of the
most important differences is that in a method, you have an added plus that
magical state the practicing magician re- enhances the speed of your learning pro-
mains fully conscious and in control. cess. However you need not have this
Considering this characteristic of magi- attitude of believing. The method will
cal states, we know that Autogenic Train- show success rather rapidly. As a result
ing is very similar to them. Therefore of such direct evidence you will develop
the practice of autogenic Training lends an unshakable confidence in the prac-
itself to the induction or enhancement tice of Autogenic Training. Results are
of magical states. a much better motivator than thousands
of words ever can be.
In my book "A Course in Cosmic It is very important that you prac-
Consciousness" I am using methods that tice of Autogenic Training systematically
are related to Autogenic Training to bring on a regular basis. If you are a begin-
about a self induced alignment of the ner, you should follow the instructions
four elements. The magical protection as closely as possible.
and power that you can achieve with this
method of alignment are superior to the As a beginner you should practice
rather feeble invoking of the four cor- Autogenic Training two or three times
ners or the pentagram ritual. every day, five to ten minutes every time.
Ideal times are before you go to sleep
Persons who have mastered Au- and right after you wake up. To begin
togenic Training are familiar with meth- the day with Autogenic Training can be
ods of rapid induction of the autogenic source of well being for the whole day.
state. Once you have induced this auto- This practice can help you attain and
genic state, you may follow by specific maintain your perspective.
formulas that you design to induce any
desired magical state, even the most In the case you have the tendency
complex one. to fall back asleep while you are training
in the morning, you need to repeat the
The use of Autogenic Training to following formula during your practice:
help inducing and enhancing magical
states is anew I am staying free and fresh while
method that deserves more elaborate I am training.
study.
You should use the same formula
if you practice anywhere you do not want
to fall asleep. or ten minutes of practice may live un-
der such pressure that developed this
It is very important that you prac- illusion. Usually the same person does
tice regularly. Regular practice produces a lot of things every morning that waste
the desired results much faster and a lot more time.
more easily.
Particularly in the morning you
Excessive effort is counterproduc- should not allow to be driven by false
tive to the practice of Autogenic Train- ideas. To practice Autogenic Training
ing. Wanting to succeed implies that in the morning can help you begin your
success is not achieved. day without tension and to attain and
maintain your perspective for the whole
day.
TIMING OF YOUR
Some students reported that they
inclined to go back to sleep during their
EXERCISES
morning practice. You can counteract
this in several ways. Best is if you re-
A systematic and precise training peat the following formula during your
plan can bring you the most powerful practice:
results and benefits of Autogenic Train-
ing. Therefore it is very important for I stay free and fresh while train-
the beginner of this practice to set up ing.
an exact time schedule for practicing
autogenic Training. The beginner Insert this formula several times
should then follow this schedule as during your practice. You may also use
closely as possible. You may use some the same formula when you are practic-
freedom of action, especially when you ing in a place where you do not wish to
are not used to live by a fixed time fall asleep.
schedule. However, for the majority of The more regularly you practice,
those who learn the system, it is best to the more easily you will experience the
time the exercises precisely right from desired results and the faster will you
the beginning. be able to advance to a practical use of
the method.
You will discover for yourself the
best time to practice Autogenic Training. As you advance the practice of the
Most people do their last exercise shortly six basic formulas will bring results faster
before they go to sleep. This has many and faster. Later you will learn how to
advantages, especially for people who are shorten the formulas for your conve-
suffering from insomnia of some kind or nience. Eventually you will know to en-
another. To practice every evening is ter the state of autogenic Training at a
absolutely necessary for the beginner. simple command that you utter mentally.
To begin your day with Autogenic If you have the opportunity to do
Training can be s source of psychic and so, it is beneficial if you practice in a
physiological well being. Anyone who slightly darkened room that is not overly
thinks that he or she cannot afford five warm. You should keep the windows
closed to keep out undesirable and dis- open.
turbing noises. This position is also called 'the
active sitting position.' You can assume
You have more difficulty to prac- it anywhere. It differs from the passive
tice with a full stomach. Stimulants such sitting position in which you lean against
as coffee increase the difficulty to con- the back of the chair. At home, you can
centrate. The ability to concentrate is best do this in an armchair, if possible,
essential in the practice of autogenic resting your head against or on top of
Training. However, as you proceed with the chair back. The arms should rest
your practice you will strengthen your easily on the arms of the chair. The legs
ability to concentrate. Special must not be crossed, because this may
formulaized resolutions will enhance the interfere with the exercise.
capability to concentrate even more.
Most people prefer to exercise
while lying on their backs and with their
heads slightly raised. In his position
THE BODY POSITION
the elbows are slightly bent, the palms
of the hands rest next to the thighs or
OF THE EXERCISES
slightly angled away from the body. You
may put a pillow under the shoulders.
You should practice any relaxation The feet should point slightly outward.
exercise in a relaxed position. Any re- If they point upward, this means that
laxed position will do. Sometimes it is you are not relaxed. Not everyone finds
necessary to adjust to circumstances. it easy to practice while lying on the back.
A traditional position for the prac- When you decide to practice be-
tice of Autogenic Training is the so-called fore you are going to sleep this last posi-
cabdriver's tion is idea, because you may slide into
position. Dr. Schultz called this posi- sleep while training.
tion originally the 'coachman's position.'
To get into this position you sit
MORE ABOUT
down into a chair. First you straighten
your back, then you slump down. Make
RELAXATION
sure that there is no pressure on the
stomach, i.e., do not bend forward too
far. In this position the head hangs The successful switching from ten-
loosely forward. The hands rest relaxed sion to relaxation determines whether
on the thighs. The upper arms are sup- we feel well. The person who is gripped
porting the weight of the head and up- by physical tension and cramped
per body. The hands should not touch muscles will also be psychologically
each other, because this may create a cramped. Such a person's relation to
diversion. Both feet rest flat on the floor. the world around will also be beset with
tension. Unhappiness, physiological
The eyelids are closed. The problems and failures may result.
tongue is loose and heavy. The jaws are
slack although the mouth need not be Tensions are always part of life.
But today it seems to be more difficult body. You must transport yourself into
to relax than ever before. Although ten- the organ that you wish to influence.
sion is necessary, even beneficial, in This has nothing to do with willpower,
many situations of life, indiscriminate because successful autosuggestion takes
and chronic tension is not. place without the exertion of the will and
its consequent interference.
The more chronically tense a per-
son is, the stronger the desire to relax, Violation of this principle may pro-
and the more duce paradoxical effects. Consider the
difficult it is to find this desired relax- following:
ation. Anytime you absolutely want to fall asleep
or try to force this, you will find falling
Everyone reacts differently to asleep is more difficult, even impossible.
states of tension. But every sickness also
leads to an increase in tension that can Some persons find it difficult to
have physical, psychological, and social distinguish between concentration, i.e.,
effects. We all know people whose con- the focus on
stant state of nervousness irritates us. specific ideas, images, etc., and the per-
Such people are in a permanent state of sonal will that is always related to active
excessive tension. tension. The magician who is 'willing'
certain things is less effective than the
People wear a mask, i.e., they are magician who 'is setting a focus' on the
in a permanent state of tension. These same things.
people have
chronic muscle spasms. Wilhelm Reich Your complete abandonment to
called this the muscular armor. This the content of the formulas that you use
armor is at the root of much malfunc- in your practice is in a way a form of aban-
tioning on all levels: of our bodies and donment of your will, even of forgetting
in our personal and social relationships. yourself. It guarantees the success of
Autogenic Training can be a significant your practice. Anyone who can learn how
help in easing, even dissolving, the to relax during Autogenic Training will
armoring of a person. become relaxed in general.
You should practice the relaxation
method that is inherent in Autogenic
Training in your own self interest. It
leads to states of relaxation that are
much deeper that you can ever reach
with methods of progressive relaxation,
even hypnosis that is induced by oth-
ers.
By turning your attention to your
own body you will not only learn that you
have a body, but also that you are body.
According to Schultz you must slip pas-
sively into the physical experience of your
arms for some time. If you do not can-
SIX STEPS cel
correctly some heaviness may last for
several hours, in rare cases even days.
OF PRACTICE
The more determinedly and con-
scientiously you cancel, the more effec-
tive the whole
BEFORE YOU BEGIN: practice of autogenic Training will be.
Should you fall asleep while practicing,
LEARN HOW TO CANCEL you need not cancel, of course. The same
holds if you are suddenly interrupted
during your practice, by the telephone
You are well aware of the fact that
or the doorbell, for example. In such a
ideas, thoughts, and resolutions, have
case you will suffer a brief shock that
the tendency
makes it unnecessary to cancel.
to materialize. The magician speaks of
thought forms that will eventually be-
come reality when alluding to this pro-
cess.
THE FIRST STEP:
If you use the first training formula,
INDUCING HEAVINESS
i.e., 'my right arm is very heavy,' certain
changes will take place in that arm that
All practice of Autogenic Training
last as long as you are in the autogenic
is simple. You sit or lie comfortably, pref-
state. The formulas that follow induce
erably in a relaxed state.
other changes.
The first training formula that you
When you end your practice, you
use is:
need to undo these changes. To undo
these changes
My right arm is very heavy
you need to cancel them. Even if you
have felt nothing it is good to undo. This
Left handed people will do well to
is so because sometimes the formulas
use their left arm because they can re-
may induce delayed reactions. You can-
late better to it. Their formula is there-
cel by following the instructions that Dr.
fore: "My left arm is very heavy."
Schultz has given:
You should repeat this training
Say: "Arms firm, breathe deeply,
formula mentally. Do not speak it out.
open eyes." At the same time you may
Spoken formulas may interfere with the
stretch and
exercise. When you are repeating the
bend your arms vigorously, then breathe
formula in your mind, you should do so
deeply and open your eyes. Canceling
as intensely as you can. You may imag-
will not work as well if you open your
ine it written before you or you may hear
eyes before you relax your arm muscles
someone speak the formula, or both. You
again. If you open your eyes prior to can-
may even imagine yourself writing the
celling, some feeling of heaviness or
formula onto a poster board.
some other sensation may persist in your
It is important that you concen-
THE SECOND STEP:
trate on the training formula. Your
imagination helps this concentration.
INDUCING WARMTH
Should sudden ideas, thoughts, memo-
ries and the like appear, it is important
that you do not attach yourself to them The induction of a feeling of
and that you pay them not any atten- warmth is aimed at relaxing the blood
tion. Simply disregard them and keep vessels. You should practice it after you
focusing on the training formula that you have attained the feeling of heaviness.
keep repeating. Concentration will come If you could not attain the feeling of heavi-
with practice. ness after two weeks of practice, you may
also proceed with the warmth formula.
You should repeat the training for-
mula in your mind about six times. Then A feeling of warmth indicates that
you follow with 'I am completely calm,' the blood vessels have relaxed and di-
after which you follow with another six lated. The
times of 'my right arm is very heavy,' warmth practice will have results that
one time of 'I am completely calm,' and are superior to the results of the pro-
so on. gressive relaxation technique. Progres-
sive relaxation techniques are very much
Should any unpleasant feeling oc- the practice of choice in guided medita-
cur during the practice, you should stop tion practices as well as in some
it with the methods to induce hypnosis. States of
proper canceling technique. relaxation that you can achieve with Au-
togenic Training are considerably deeper
Repeat the heaviness practice five and much more thorough than what you
to six times when you practice for the can achieve with progressive relaxation
first time. You and related methods. The warmth prac-
may also practice until you actually feel tice of Autogenic Training will prove this
the heaviness. point to you beyond the shadow of any
doubt. Especially the practices that fol-
Usually the feeling of heaviness low will show you the tremendous con-
will come with the first practice. In some trol and power that you can achieve with
cases several the practice of Autogenic Training.
practice sessions are necessary to induce You induce the warmth as follows:
this feeling.
I am completely calm (once)
Do not proceed unless you have
mastered the heaviness practice. My right arm is very heavy (six
times)
I am completely calm (once)
My right arm is very warm
(six times)
I am completely calm (once)
My right arm is very warm (six
times)
. . . . . . . .
(Repeat this sequence several such that the state of tension in one
times) group of muscles communicates itself
Cancel: Arms firm - Breathe automatically to the adjacent group. The
deeply - Open eyes. tension spreads and increases as a con-
sequence. On the other hand, when the
You may have more ease in attain- muscles of the arm are relaxed, this re-
ing the feeling of warmth than the feel- laxation too influences other groups of
ing of heaviness. Should you not attain muscles until relaxation spreads ulti-
this feeling after two weeks of training, I mately over the whole body. This de-
suggest that you bathe your arm in warm sired extension of heaviness and warmth
water shortly before the practice or that (relaxation of muscles and blood vessels)
you place your hand on a warm object. over the whole body is called "generali-
The remembered feeling of warmth can zation."
facilitate the attainment of actual warmth
during the practice. Never use the for- The more advanced the practitio-
mula 'my right arm is very hot.' ner of Autogenic Training is the more
heaviness and
The feeling of heaviness indicates warmth appear as simple reflexes. At a
that the muscles are relaxed. If your later point of your training the feelings
practice regularly, the feeling of heavi- of warmth and heaviness may appear
ness will appear rather quickly and no- upon your intention to practice, even
ticeably, as soon as you think of heavi- before you lie down and before you be-
ness. gin with the training.
The sensation of warmth is caused
by the relaxation (dilation) of the blood Once you are advanced, you can
vessel walls. It has been demonstrated simplify your training formulas to 'arms
that the feelings of warmth and heavi- very heavy' -
ness are accompanied by actual physi- 'calm' - 'arms very warm,' or 'calm - heavy
cal changes. In other words, we are not - ...'
dealing here with either a figment of the
imagination of with a self deception. In With advancement you can also
fact, the arms will actually be slightly insert resolution formulae into your train-
heavier as a result of increased blood ing while you are practicing.
supply into the
relaxed, therefore, wider, blood vessels
of the arms. For the same reason the
THE THIRD STEP:
temperature of the arms increases
slightly. Special thermometers have
THE HEART PRACTICE
shown that the increase in the arm's tem-
perature can be more than 3.6 degrees
F, and even more, in the hand, espe- The two basic exercises of heavi-
cially when the initial temperature was ness and warmth result in a definite
on the low side. Later you can learn pow- shifting of your body experience. Calm-
erful techniques to supply an increased ness is induced, the blood pressure may
amount of blood to any part of the body. be normalized, pains reduced, spasms
of asthma alleviated, indigestion, consti-
The autonomic nervous system is pation, etc., can be dealt with, chronic
spasms may begin to dissolve. Accord- regularly (six times)
ing to Dr. Schultz, improvement and even I am completely calm ( once)
cure of some dysfunctions followed the My heart beats calmly and regu-
practice of Autogenic Training. The ex- larly (six times)
perience of warmth influences the en- . . . . . . . .
tire circulatory system, because the re- Canceling: Arms firm, breathe
laxation of the blood vessels tends to deeply, open eyes.
spread from the left arm to the coronary
vessels. Consequently more blood and
oxygen go through the heart and heart
THE FOURTH STEP:
pains often disappear.
BREATHING PRACTICE
It is possible to exchange practices
three, i.e., the heart practice, and four,
the breathing practice which you will Even with just one or two sessions
find in the next section. of the heaviness practice, usually your
breathing becomes much calmer and
The new training formula is the more regular. The new formula is:
following:
My breathing is very calm
My heart beats calmly and
regularly. This does not mean at all that you
Very sensitive people may use: should now try to influence your breath-
ing. On the contrary, your breathing
My heart beats very calmly. should self-regulate, i.e., it should de-
termine its own rhythm. I advise that
It is dangerous to use the formula you abandon yourself to your own breath-
'my heart beats very calmly and slowly.' ing. In other words: your breathing
The heart should just happen! Above all, avoid con-
reacts very strongly to that and serious scious and controlled breathing! If you
disturbances may result. have difficulties to do so, you may add
to the formula
When practicing the heart for- 'it breathes me.'
mula, you will likely discover your heart,
i.e., you will learn to feel your heart. Persons who are tense or who are
in an emotionally disturbed state
The full sequence of the exercises breathe irregularly with respect to fre-
is now: quency and volume. In such instances I
suggest that you use 'my breathing is
I am completely calm (once) completely calm and regular.'
My right arm is very heavy (six
times) Adding the breathing formula to
I am completely calm (once) the practice, your routine goes now as
My right arm is very warm (six follows:
times)
I am completely calm ( once) I am completely calm (once)
My heart beats calmly and My right arm is very heavy (six
times) eat.
I am completely calm (once)
My right arm is very warm (six The person who has frequent
times) mood changes, whether he or she is
I am completely calm ( once) aware of them or not, or who assumes
My heart beats calmly and regu- faulty emotional postures, can easily
larly (six times) make his or her body a whipping boy.
I am completely calm (once) This leads to a determined attempt to
gain control of the autonomous nervous
My breathing is calm and system with the help of Autogenic Train-
regular (six times) ing.
I am completely calm (once)
My breathing is calm and regular The solar plexus is part of the au-
(six times) tonomous nervous system. It is the larg-
. . . . . . . . est nervous network. It is located be-
Canceling: Arms firm, breathe hind the stomach, in back of and to both
deeply, open eyes. sides of the mid spine. Being midway
between the breastbone and the naves,
the solar plexus regulates the function
of the abdominal organs and transfers
THE FIFTH STEP:
our moods to them.
ABDOMINAL PRACTICE
Subjectively you will feel a pleas-
ant warmth in the upper abdomen while
After you have learned to relax you practice autogenic training. Some-
your limbs and your chest organs, your times the entire body becomes warm.
proceed to calm down the abdominal Occasionally you may first experience the
organs with the following formula: feeling of warmth in the kidney area.
My abdomen is flowingly With this fifth practice, your train-
warm ing program looks as follows:
or
I am completely calm (once)
My solar plexus is flowingly My right arm is very heavy (six
warm times)
I am completely calm (once)
The abdominal muscles react very My right arm is very warm (six
sensitively to the psyche to an extent that times)
in moments of extreme fear some people I am completely calm ( once)
can actually soil themselves. Conse- My heart beats calmly and regu-
quently, people who are very tense suf- larly (six times)
fer from constipation, indigestion, and I am completely calm (once)
similar disturbances. Even the diges- My breathing is calm and regular
tive glands are sensitive to our emotional (six times)
conditions. Often they fail so that we I am completely calm (once)
cannot digest our food. Then they sim- My abdomen is flowingly
ply demand that we relax first and then warm (six times)
I am completely calm (once) I advise strongly that you use the
My abdomen is flowingly warm (six wording as above until you have fully
times) mastered the
. . . . . . . . practices. Only when you have become
Canceling: Arms firm, breathe very familiar with each one of the train-
deeply, open eyes. ing formulas, then you may abbreviate
them as follows:
Calm - Heavy - Warm - Heart and
THE SIXTH STEP:
breathing completely calm - Abdomen
flowingly warm
HEAD PRACTICE
- Forehead pleasantly cool. Canceling:
Arms firm, breathe deeply, open eyes.
You are going to use the following
formula: It is also very useful to keep
records of your experiences in Autoge-
My forehead is pleasantly nic Training. This is especially impor-
cool tant if you combine your practice of au-
Including this formula, your com- togenic Training with and program of
plete practice of autogenic Training is as magical or psychic development.
follows: Formulaized resolutions may have
a general character such as 'I am mak-
I am completely calm (once) ing it,' or more
My right arm is very heavy (six specific ones such as 'I am making good
times) business decisions.'
I am completely calm (once)
My right arm is very warm (six If you are an aspiring magician or
times) psychic, you will custom tailor your
I am completely calm ( once) formulaized
My heart beats calmly and regu- resolutions to your training.
larly (six times)
I am completely calm (once) Formulaized resolutions are also
My breathing is calm and regular very helpful in dissolving the chronic
(six times) spasms of your emotional armor. I sug-
I am completely calm (once) gest that you read the works of Wilhelm
My abdomen is flowingly warm (six Reich.
times)
I am completely calm (once) The effects of Autogenic Training
My forehead is pleasantly are enhanced significantly if you point a
cool (six times) chi generator towards yourself during
I am completely calm (once) practice.
My forehead is pleasantly cool (six
times) I will gladly give you additional in-
Formulaized resolutions, ten formation concerning Autogenic Train-
to thirty times repeated. ing, especially practicalapplication of this
Canceling: Arms firm, powerful technique for your general ad-
breathe deeply, open eyes. vancement. e-mail: [e-mail]