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The Holistic Mystic: |
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Relaxation 101:
Autogenic Training
by Lonny Brown, HHc. |
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One of the most significant new developments in Western medicine is the therapeutic application of self-regulatory practices, by which patients learn to voluntarily control their own metabolic functions. These unique mind/body approaches enable people to reduce tension, quiet their nerves, relax the heart, slow breathing, and generally counter stress and its ill effects, all without drugs or other high-tech interventions. Ironically the simplest, most reliable of these methods, Autogenic Training, is neither new nor medical. Technically it's not even Western. But it works.
Mind Over Brain
The prefix "auto" means self, and "genic" means generated. Basically, Autogenic Training (AT) is the deliberate, detailed projection - with words and images - of the physical experiences of deep relaxation, in order to induce its healing effects. A type of medical self-hypnosis, AT is cost-free, self-sufficient, and benefits everyone, regardless of condition. There are no negative side-effects with such mind-based relaxation techniques.
Similar practices were well-known by yogis in India and Asia for millennia. It was by studying such adepts that Western scientists came to recognize the validity (and therapeutic value) of metabolic self-control. The latest version of this research, involving functional brain scans of Buddhist monks experienced in meditation, reveals that the brain can be physically rewired by mind-training: Tested while meditating on compassion, the monks with the most hours of meditation experience showed the greatest brain changes in regions associated with happiness. Such "neuro-plasticity" in adult brains was previously believed to be impossible. This new discovery will surly impact brain science, neurotherapy, mental health, education, sports medicine, and the study of human potential.
Medical Mantras
Autogentic Training was first introduced in Europe by physician Johannes Schultz in the 1930's to promote relaxation in his patients. It utilizes a series of declarative statements that describe various bodily experiences of relaxation, such as "My arms feel heavy and warm." It turns out that simply mentally repeating such affirmations actually creates the corresponding calming changes in the body.
By accessing the autonomic nervous system (specifically the normalizing parasympathetic side), AT induces an overall Relaxation Response, the clinical opposite of the human stress reaction. Thus, people with hypertension can lower their blood pressure at will, after just a few minutes of AT. Migraine sufferers can abort severe headaches, insomniacs can finally get some sleep, and people with digestive disorders can prevent painful attacks, all while avoiding costly, risk-prone drugs. AT and its adjunct modalities have also improved outcomes for patients both preparing for and recovering from surgery, including less pain medications and shorter hospitalizations.
The AT/mental programming approach works supportively with other mind/body modalities, such as biofeedback and breathing exercises. With virtually no contra-indications, the method is universally applicable; even children do it. Since 85% of our common ailments are stress-related, this discovery is good news for almost everyone, at least those motivated enough to try it.
Try It!
Like all auto-regulatory techniques, AT is an acquired skill that takes time to learn; hence the word "training," in the name. To be effective, the autogenic phrases must be repeated continually in the mind, for at least 15 minutes, several times daily, preferably in a quiet environment. When internal imagery is added to the words, AT synergistically enlists both the linguistic (left) and visual (right) hemispheres of the brain, and becomes even more effective. The mental pictures are anatomical. For example, visualize your capillaries dilating and your blood flowing more freely as you repeat the prescribed phrases.
For best results, autogenic affirmations should be stated in the first person, present tense, in positive terms, describing sensations typical of deep relaxation, such as "My neck and shoulder muscles feel heavy and warm," and "I am breathing slowly and calmly." The sequence advances top-down, throughout the body and limbs.
AT It is equally effective if narrated by another person or pre-recorded, particularly when first starting the practice. Eventually the sequence becomes internalized and the associated neuromuscular signals become automatic. Experienced practitioners can therefor quickly and completely relax, at will, literally any time they feel like it.
Aside from offering deep relaxation, AT can also be used to develop awareness and control of cardiovascular, digestive, and neurological functions, and - through the connections mapped out by psychoneuroimmunologists - boost immunity as well. Variations on AT have also been successfully applied for positive pregnancy and birthing, sports and the performing arts.
Training Phrases
To practice Autogenic Training, find a suitably quiet place, sit in a comfortable, upright position, take a few deep breaths and close your eyes. Begin mentally saying these autogenic statements, repeating each three times:
My left arm is heavy and warm
My right arm is heavy and warm
My arms and legs are heavy and warm
My heartbeat is calm and regular
My solar plexus is warm
My breathing is slow and easy
My breathing is slow and easy
My whole body feels deeply relaxed
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Lonny Brown,
HHC.
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Lonny J. Brown, HHC is the author of "Self-Actuated Healing" (Naturegraph, Publ.), and "Enlightenment In Our Time," (BookLocker.com/
LonnyBrown).
His writings on holistic health have appeared on AOL's Alternative Medicine Forum and in Alternative Health Practitioner, Yoga Journal, and many other progressive publications.
Lonny Brown teaches holistic health, mind/body healing, and stress reduction courses at hospitals, schools and businesses throughout the US. His Web site also features essays, tapes, books, and links to a variety of integrative health sources.
holistic.com/lonny
lonny@holistic.com
lonnybrown@aol.com
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