What is Autogenic Therapy Pt 4
Third Exercise – A Calm Heart
You are learning to have a calm, steady heartbeat.
Warm-up. Repeat in short form the heavy/warm formula reciting each phrase 3 or 4 times. In the beginning do this exercise on your back. Mentally feel for your heartbeat. Sense it in your chest, throat or wherever. (If you are subject to headaches, do not feel for it in your head.) Repeat silently:-
My chest feels warm and pleasant                                               6-8 times
My heartbeat is calm and steady                                                 6-8 times
I feel supremely calm                                                                   6-8 times
Do this exercise 2 or 3 times a day for 7 to 10 minutes for 2 weeks.
Fourth Exercise – Breathing
You will learn to have better control over the rhythm of your breathing. Repeat the following:-
My arms and legs are growing limp, heavy and warm                1-2 times
My arms and legs are growing heavier and warmer                    1-2 times
My arms and legs are completely heavy and warm                    1-2 times
My heart-beat is calm and steady                                                1-2 times
I feel supremely calm                                                                   Once
My breathing is completely calm                                                6-8 times
I feel supremely calm                                                                   Once
Do this exercise for 14 days, 7 to 10 minutes, 2 to 3 times per day.
Fifth Exercise – Stomach
You are learning to arouse a pleasant feeling of warmth in your stomach area. Do the warm-up. Repeat in short form the heavy/warm formula, the heart and breathing formula. Then:-
My stomach is growing soft and warm                                       6-8 times
I feel supremely calm                                                                   Once
Do this exercise for 7 to 10 minutes, 2 or 3 times per day for 2 weeks.
The exercise is considered mastered when you feel a definite warmth.
Sixth Exercise – Cool Forehead
Begin with the warm-up. Repeat in short form the formula for heaviness, warmth, heart, breathing and stomach. Then:-
My forehead is cool                                                                     6-8 times
I feel supremely calm                                                                   Once
Imagine a fresh breeze cooling your forehead and temples. If necessary, to catch the feeling, stand in front of an air conditioner or fan.
Repeat the exercise 2 or 3 times a day for 7-10 minutes, over a period of 14 days.
