Autogenic training — first stage instructions

The basic autogenic training exercises utilise suggestive phrases in order to induce the relaxed state or trance:

'I am at peace'

'my right arm is heavy'

'my right arm is warm'

'my solar plexus is warm'

'my pulse is calm and strong'

'my breath is calm and even'

'my forehead is pleasantly cool'.

Note that the heaviness and warmth exercises move on from the right arm to the left, and from thence to the right and left legs in turn. A few minutes is spent contemplating each phrase. Two fairly short practice sessions daily are recommended. A passive or spectator-like attitude towards anxious thoughts or worries is cultivated during practice. The client is encouraged to regard such cognitive distractions as a beneficial process by which the mind discharges anxiety.