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 formsor 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 theauthor.

Published by HSCTIP.O. Box 1298

Woodstock, GA 30188

AUTOGENIC TRAINING

Autogenic Training has been de-veloped by Dr. Schultz who publishedthe first book on the subject in 1932.Dr. Schultz recognized that during hyp-nosis the subject experiences variousfeelings such as warmth and heaviness.He went on to teach practices to self in-duce these feelings and, consequently,hypnotic states. From this self induc-tion practice comes the name, Autoge-nic Training. Auto-genic means self cre-ated.

Schultz, who was a physician, saidthat in its practical application, Autoge-nic Training is a system of very specificauto suggestive formulas to relax ten-sions and to alleviate psychosomatic dis-turbances, including many cases of in-somnia, overweight, inability to concen-trate, high blood pressure, constipation,skin problems, etc.

You can also use Autogenic Train-ing to create a receptive basis for veryspecific formulaized resolutions. Theseresolutions can be a decisive help in solv-ing many of your problems and in assist-ing you in many of your endeavors.

The practice of Autogenic Train-ing causes a state of relaxation so deepthat fifteenminutes of training can make up for asleepless night.

Autogenic Training has been usedsuccessfully in Europe by thousands ofpeople in every walk of life for more thanhalf a century. In Europe, AutogenicTraining is taught mostly in doctors' of-fices, in hospitals, and in universities.

One of the great advantages of

autogenic Training is that almost any-body except youngchildren can learn it by just reading ahow-to guide book as this one. It is bet-ter, however, to practice with a group.

More important, Autogenic Train-ing can be mastered in a relatively shortperiod of time. Most people become pro-ficient in it in a matter of a few weeks bypracticing two or three times daily forfive to ten minutes.

To practice Autogenic Training youneed no tolls, paraphernalia, gurus, orphysical exertion. It is self-generated inyour mind.

Methods related to autogenicTraining are Coueism ("day by day I ambetter and better"), progressive relax-ation, Zen, and Yoga. Autogenic Train-ing has more in common with Yoga thanwith progressive relaxation.

Dr. Schultz developed AutogenicTraining in the first quarter of this cen-tury. He was drawing mainly from hyp-nosis and yoga. His first book, "Autoge-nic Training, Concentrative Self Relax-ation," appeared first in 1932.

The basic practice of AutogenicTraining consists of seven formulas thatyou repeat in aspecific pattern:

I am completely calm (once)My right arm is heavy (six times)I am completely calm (once)My right arm is warm (six times)I am completely calm (once)My heart beats calmly and regu-

larly (six times)I am completely calm (once)My breathing is calm and regular

... it breathes me (six times)

I am completely calm (once)My abdomen is flowingly warm (six

times)I am completely calm (once)My forehead is pleasantly cool (six

times)I am completely calm (once)

You may then proceed withformulaized resolutions that you repeatbetween ten andthirty times. Such formulas are very ef-fective, because you repeat them duringan altered state of consciousness.

You end the session by cancellingout the effects of Autogenic Training withthe following formula:

Arms firm, breathe deeply, andopen eyes.

In the following chapters you willfind a more detailed introduction in thevarious stages of Autogenic Training.

AUTOGENIC TRAINING

AND HYPNOSIS

People who are under hypnosis ex-perience usually two conditions: a feel-ing of heaviness and a pleasant feelingof warmth. Other feelings depend onthe level of depth of the hypnosis.

It is important to know that everyhypnosis is in reality a self generatedstate of mind that is helped by the sug-gestions of a skilled hypnotist. Autoge-nic Training goes one step further thanhypnosis. In Autogenic Training it is thesubject who is also the hypnotist. WithAutogenic Training you self induce the

physiological conditions of hypnosis.Once you have induced the physiologi-cal conditions of hypnosis, the psycho-logical conditions of this state follownaturally!

Autogenic Training actually leadsto deeper and more workable states ofconsciousness than most modern dayhypnotists achieve in their subjects. Thisis so because most professional hypno-tists use progressive relaxation as an in-duction method that brings their clientsinto a mere hypnoid state rather than ahypnosis. Usually they lack the skill tolead their subjects into deeper levels ofhypnosis. Hypnoid states of conscious-ness lack the depth that is needed tobring about significant change in thesubject.

In Autogenic Training the practi-tioner repeats formulaized resolutionsinstead of thepositive suggestions that the hypnotistusually gives. The practitioner of Auto-genic Training needs to be careful to for-mulate the resolutions correctly. Thesubconscious that is addressed with theresolution has the habit of taking thingsquite literally.

You may also use autogenic Train-ing to enhance the suggestions on a selfhypnosis tape. This is so because thestate that you can reach with the methodof autogenic Training is much more re-ceptive than the states that the progres-sive relaxation techniques on tapes canever induce. An unspecified ormula suchas '... and you are getting deeper anddeeper into a state of relaxation and hyp-nosis' does not always do the trick.

MAGICAL STATES AND

AUTOGENIC TRAINING

Magical states are kin to hypnoticstates. Many of the more advancedmagical states compare to very deep hyp-notic states. However there are also sig-nificant differences between magicalstates and hypnotic states. One of themost important differences is that in amagical state the practicing magician re-mains fully conscious and in control.Considering this characteristic of magi-cal states, we know that Autogenic Train-ing is very similar to them. Thereforethe practice of autogenic Training lendsitself to the induction or enhancementof magical states.

In my book "A Course in CosmicConsciousness" I am using methods thatare related to Autogenic Training to bringabout a self induced alignment of thefour elements. The magical protectionand power that you can achieve with thismethod of alignment are superior to therather feeble invoking of the four cor-ners or the pentagram ritual.

Persons who have mastered Au-togenic Training are familiar with meth-ods of rapid induction of the autogenicstate. Once you have induced this auto-genic state, you may follow by specificformulas that you design to induce anydesired magical state, even the mostcomplex one.

The use of Autogenic Training tohelp inducing and enhancing magicalstates is anewmethod that deserves more elaboratestudy.

HOW TO LEARN

AUTOGENIC TRAINING

To learn Autogenic Training is veryeasy. All you need to do is sit or lie downcomfortably and consistently repeat theformulas.

If you believe in the power of themethod, you have an added plus thatenhances the speed of your learning pro-cess. However you need not have thisattitude of believing. The method willshow success rather rapidly. As a resultof such direct evidence you will developan unshakable confidence in the prac-tice of Autogenic Training. Results area much better motivator than thousandsof words ever can be.

It is very important that you prac-tice of Autogenic Training systematicallyon a regular basis. If you are a begin-ner, you should follow the instructionsas closely as possible.

As a beginner you should practiceAutogenic Training two or three timesevery day, five to ten minutes every time.Ideal times are before you go to sleepand right after you wake up. To beginthe day with Autogenic Training can besource of well being for the whole day.This practice can help you attain andmaintain your perspective.

In the case you have the tendencyto fall back asleep while you are trainingin the morning, you need to repeat thefollowing formula during your practice:

I am staying free and fresh whileI am training.

You should use the same formulaif you practice anywhere you do not want

to fall asleep.

It is very important that you prac-tice regularly. Regular practice producesthe desired results much faster andmore easily.

Excessive effort is counterproduc-tive to the practice of Autogenic Train-ing. Wanting to succeed implies thatsuccess is not achieved.

TIMING OF YOUR

EXERCISES

A systematic and precise trainingplan can bring you the most powerfulresults and benefits of Autogenic Train-ing. Therefore it is very important forthe beginner of this practice to set upan exact time schedule for practicingautogenic Training. The beginnershould then follow this schedule asclosely as possible. You may use somefreedom of action, especially when youare not used to live by a fixed timeschedule. However, for the majority ofthose who learn the system, it is best totime the exercises precisely right fromthe beginning.

You will discover for yourself thebest time to practice Autogenic Training.Most people do their last exercise shortlybefore they go to sleep. This has manyadvantages, especially for people who aresuffering from insomnia of some kind oranother. To practice every evening isabsolutely necessary for the beginner.

To begin your day with AutogenicTraining can be s source of psychic andphysiological well being. Anyone whothinks that he or she cannot afford five

or ten minutes of practice may live un-der such pressure that developed thisillusion. Usually the same person doesa lot of things every morning that wastea lot more time.

Particularly in the morning youshould not allow to be driven by falseideas. To practice Autogenic Trainingin the morning can help you begin yourday without tension and to attain andmaintain your perspective for the wholeday.

Some students reported that theyinclined to go back to sleep during theirmorning practice. You can counteractthis in several ways. Best is if you re-peat the following formula during yourpractice:

I stay free and fresh while train-ing.

Insert this formula several timesduring your practice. You may also usethe same formula when you are practic-ing in a place where you do not wish tofall asleep.

The more regularly you practice,the more easily you will experience thedesired results and the faster will yoube able to advance to a practical use ofthe method.

As you advance the practice of thesix basic formulas will bring results fasterand faster. Later you will learn how toshorten the formulas for your conve-nience. Eventually you will know to en-ter the state of autogenic Training at asimple command that you utter mentally.

If you have the opportunity to doso, it is beneficial if you practice in aslightly darkened room that is not overlywarm. You should keep the windows

closed to keep out undesirable and dis-turbing noises.

You have more difficulty to prac-tice with a full stomach. Stimulants suchas coffee increase the difficulty to con-centrate. The ability to concentrate isessential in the practice of autogenicTraining. However, as you proceed withyour practice you will strengthen yourability to concentrate. Specialformulaized resolutions will enhance thecapability to concentrate even more.

THE BODY POSITION

OF THE EXERCISES

You should practice any relaxationexercise in a relaxed position. Any re-laxed position will do. Sometimes it isnecessary to adjust to circumstances.

A traditional position for the prac-tice of Autogenic Training is the so-calledcabdriver'sposition. Dr. Schultz called this posi-tion originally the 'coachman's position.'

To get into this position you sitdown into a chair. First you straightenyour back, then you slump down. Makesure that there is no pressure on thestomach, i.e., do not bend forward toofar. In this position the head hangsloosely forward. The hands rest relaxedon the thighs. The upper arms are sup-porting the weight of the head and up-per body. The hands should not toucheach other, because this may create adiversion. Both feet rest flat on the floor.

The eyelids are closed. Thetongue is loose and heavy. The jaws areslack although the mouth need not be

open.This position is also called 'the

active sitting position.' You can assumeit anywhere. It differs from the passivesitting position in which you lean againstthe back of the chair. At home, you canbest do this in an armchair, if possible,resting your head against or on top ofthe chair back. The arms should resteasily on the arms of the chair. The legsmust not be crossed, because this mayinterfere with the exercise.

Most people prefer to exercisewhile lying on their backs and with theirheads slightly raised. In his positionthe elbows are slightly bent, the palmsof the hands rest next to the thighs orslightly angled away from the body. Youmay put a pillow under the shoulders.The feet should point slightly outward.If they point upward, this means thatyou are not relaxed. Not everyone findsit easy to practice while lying on the back.

When you decide to practice be-fore you are going to sleep this last posi-tion is idea, because you may slide intosleep while training.

MORE ABOUT

RELAXATION

The successful switching from ten-sion to relaxation determines whetherwe feel well. The person who is grippedby physical tension and crampedmuscles will also be psychologicallycramped. Such a person's relation tothe world around will also be beset withtension. Unhappiness, physiologicalproblems and failures may result.

Tensions are always part of life.

But today it seems to be more difficultto relax than ever before. Although ten-sion is necessary, even beneficial, inmany situations of life, indiscriminateand chronic tension is not.

The more chronically tense a per-son is, the stronger the desire to relax,and the moredifficult it is to find this desired relax-ation.

Everyone reacts differently tostates of tension. But every sickness alsoleads to an increase in tension that canhave physical, psychological, and socialeffects. We all know people whose con-stant state of nervousness irritates us.Such people are in a permanent state ofexcessive tension.

People wear a mask, i.e., they arein a permanent state of tension. Thesepeople havechronic muscle spasms. Wilhelm Reichcalled this the muscular armor. Thisarmor is at the root of much malfunc-tioning on all levels: of our bodies andin our personal and social relationships.Autogenic Training can be a significanthelp in easing, even dissolving, thearmoring of a person.

You should practice the relaxationmethod that is inherent in AutogenicTraining in your own self interest. Itleads to states of relaxation that aremuch deeper that you can ever reachwith methods of progressive relaxation,even hypnosis that is induced by oth-ers.

By turning your attention to yourown body you will not only learn that youhave a body, but also that you are body.According to Schultz you must slip pas-sively into the physical experience of your

body. You must transport yourself intothe organ that you wish to influence.This has nothing to do with willpower,because successful autosuggestion takesplace without the exertion of the will andits consequent interference.

Violation of this principle may pro-duce paradoxical effects. Consider thefollowing:Anytime you absolutely want to fall asleepor try to force this, you will find fallingasleep is more difficult, even impossible.

Some persons find it difficult todistinguish between concentration, i.e.,the focus onspecific ideas, images, etc., and the per-sonal will that is always related to activetension. The magician who is 'willing'certain things is less effective than themagician who 'is setting a focus' on thesame things.

Your complete abandonment tothe content of the formulas that you usein your practice is in a way a form of aban-donment of your will, even of forgettingyourself. It guarantees the success ofyour practice. Anyone who can learn howto relax during Autogenic Training willbecome relaxed in general.

SIX STEPS

OF PRACTICE

BEFORE YOU BEGIN:LEARN HOW TO CANCEL

You are well aware of the fact thatideas, thoughts, and resolutions, havethe tendencyto materialize. The magician speaks ofthought forms that will eventually be-come reality when alluding to this pro-cess.

If you use the first training formula,i.e., 'my right arm is very heavy,' certainchanges will take place in that arm thatlast as long as you are in the autogenicstate. The formulas that follow induceother changes.

When you end your practice, youneed to undo these changes. To undothese changesyou need to cancel them. Even if youhave felt nothing it is good to undo. Thisis so because sometimes the formulasmay induce delayed reactions. You can-cel by following the instructions that Dr.Schultz has given:

Say: "Arms firm, breathe deeply,open eyes." At the same time you maystretch andbend your arms vigorously, then breathedeeply and open your eyes. Cancelingwill not work as well if you open youreyes before you relax your arm musclesagain. If you open your eyes prior to can-celling, some feeling of heaviness orsome other sensation may persist in your

arms for some time. If you do not can-celcorrectly some heaviness may last forseveral hours, in rare cases even days.

The more determinedly and con-scientiously you cancel, the more effec-tive the wholepractice of autogenic Training will be.Should you fall asleep while practicing,you need not cancel, of course. The sameholds if you are suddenly interruptedduring your practice, by the telephoneor the doorbell, for example. In such acase you will suffer a brief shock thatmakes it unnecessary to cancel.

THE FIRST STEP:INDUCING HEAVINESS

All practice of Autogenic Trainingis simple. You sit or lie comfortably, pref-erably in a relaxed state.

The first training formula that youuse is:

My right arm is very heavy

Left handed people will do well touse their left arm because they can re-late better to it. Their formula is there-fore: "My left arm is very heavy."

You should repeat this trainingformula mentally. Do not speak it out.Spoken formulas may interfere with theexercise. When you are repeating theformula in your mind, you should do soas intensely as you can. You may imag-ine it written before you or you may hearsomeone speak the formula, or both. Youmay even imagine yourself writing theformula onto a poster board.

It is important that you concen-trate on the training formula. Yourimagination helps this concentration.Should sudden ideas, thoughts, memo-ries and the like appear, it is importantthat you do not attach yourself to themand that you pay them not any atten-tion. Simply disregard them and keepfocusing on the training formula that youkeep repeating. Concentration will comewith practice.

You should repeat the training for-mula in your mind about six times. Thenyou follow with 'I am completely calm,'after which you follow with another sixtimes of 'my right arm is very heavy,'one time of 'I am completely calm,' andso on.

Should any unpleasant feeling oc-cur during the practice, you should stopit with theproper canceling technique.

Repeat the heaviness practice fiveto six times when you practice for thefirst time. Youmay also practice until you actually feelthe heaviness.

Usually the feeling of heavinesswill come with the first practice. In somecases severalpractice sessions are necessary to inducethis feeling.

Do not proceed unless you havemastered the heaviness practice.

THE SECOND STEP:INDUCING WARMTH

The induction of a feeling ofwarmth is aimed at relaxing the bloodvessels. You should practice it after youhave attained the feeling of heaviness.If you could not attain the feeling of heavi-ness after two weeks of practice, you mayalso proceed with the warmth formula.

A feeling of warmth indicates thatthe blood vessels have relaxed and di-lated. Thewarmth practice will have results thatare superior to the results of the pro-gressive relaxation technique. Progres-sive relaxation techniques are very muchthe practice of choice in guided medita-tion practices as well as in somemethods to induce hypnosis. States ofrelaxation that you can achieve with Au-togenic Training are considerably deeperand much more thorough than what youcan achieve with progressive relaxationand related methods. The warmth prac-tice of Autogenic Training will prove thispoint to you beyond the shadow of anydoubt. Especially the practices that fol-low will show you the tremendous con-trol and power that you can achieve withthe practice of Autogenic Training.

You induce the warmth as follows:

I am completely calm (once)

My right arm is very heavy (sixtimes)

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 severaltimes)

Cancel: Arms firm - Breathedeeply - Open eyes.

You may have more ease in attain-ing the feeling of warmth than the feel-ing of heaviness. Should you not attainthis feeling after two weeks of training, Isuggest that you bathe your arm in warmwater shortly before the practice or thatyou place your hand on a warm object.The remembered feeling of warmth canfacilitate the attainment of actual warmthduring the practice. Never use the for-mula 'my right arm is very hot.'

The feeling of heaviness indicatesthat the muscles are relaxed. If yourpractice regularly, the feeling of heavi-ness will appear rather quickly and no-ticeably, as soon as you think of heavi-ness.

The sensation of warmth is causedby the relaxation (dilation) of the bloodvessel walls. It has been demonstratedthat the feelings of warmth and heavi-ness are accompanied by actual physi-cal changes. In other words, we are notdealing here with either a figment of theimagination of with a self deception. Infact, the arms will actually be slightlyheavier as a result of increased bloodsupply into therelaxed, therefore, wider, blood vesselsof the arms. For the same reason thetemperature of the arms increasesslightly. Special thermometers haveshown that the increase in the arm's tem-perature can be more than 3.6 degreesF, and even more, in the hand, espe-cially when the initial temperature wason the low side. Later you can learn pow-erful techniques to supply an increasedamount of blood to any part of the body.

The autonomic nervous system is

such that the state of tension in onegroup of muscles communicates itselfautomatically to the adjacent group. Thetension spreads and increases as a con-sequence. On the other hand, when themuscles of the arm are relaxed, this re-laxation too influences other groups ofmuscles until relaxation spreads ulti-mately over the whole body. This de-sired extension of heaviness and warmth(relaxation of muscles and blood vessels)over the whole body is called "generali-zation."

The more advanced the practitio-ner of Autogenic Training is the moreheaviness andwarmth appear as simple reflexes. At alater point of your training the feelingsof warmth and heaviness may appearupon your intention to practice, evenbefore you lie down and before you be-gin with the training.

Once you are advanced, you cansimplify your training formulas to 'armsvery heavy' -'calm' - 'arms very warm,' or 'calm - heavy- ...'

With advancement you can alsoinsert resolution formulae into your train-ing while you are practicing.

THE THIRD STEP:THE HEART PRACTICE

The two basic exercises of heavi-ness and warmth result in a definiteshifting of your body experience. Calm-ness is induced, the blood pressure maybe normalized, pains reduced, spasmsof asthma alleviated, indigestion, consti-pation, etc., can be dealt with, chronic

spasms may begin to dissolve. Accord-ing to Dr. Schultz, improvement and evencure of some dysfunctions followed thepractice of Autogenic Training. The ex-perience of warmth influences the en-tire circulatory system, because the re-laxation of the blood vessels tends tospread from the left arm to the coronaryvessels. Consequently more blood andoxygen go through the heart and heartpains often disappear.

It is possible to exchange practicesthree, i.e., the heart practice, and four,the breathing practice which you willfind in the next section.

The new training formula is thefollowing:

My heart beats calmly andregularly.

Very sensitive people may use:

My heart beats very calmly.

It is dangerous to use the formula'my heart beats very calmly and slowly.'The heartreacts very strongly to that and seriousdisturbances may result.

When practicing the heart for-mula, you will likely discover your heart,i.e., you will learn to feel your heart.

The full sequence of the exercisesis now:

I am completely calm (once)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 heart beats calmly and

regularly (six times)I am completely calm ( once)My heart beats calmly and regu-

larly (six times). . . . . . . .Canceling: Arms firm, breathe

deeply, open eyes.

THE FOURTH STEP:BREATHING PRACTICE

Even with just one or two sessionsof the heaviness practice, usually yourbreathing becomes much calmer andmore regular. The new formula is:

My breathing is very calm

This does not mean at all that youshould now try to influence your breath-ing. On the contrary, your breathingshould self-regulate, i.e., it should de-termine its own rhythm. I advise thatyou abandon yourself to your own breath-ing. In other words: your breathingshould just happen! Above all, avoid con-scious and controlled breathing! If youhave difficulties to do so, you may addto the formula'it breathes me.'

Persons who are tense or who arein an emotionally disturbed statebreathe irregularly with respect to fre-quency and volume. In such instances Isuggest that you use 'my breathing iscompletely calm and regular.'

Adding the breathing formula tothe practice, your routine goes now asfollows:

I am completely calm (once)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 heart beats calmly and regu-

larly (six times)I am completely calm (once)

My breathing is calm andregular (six times)

I am completely calm (once)My breathing is calm and regular

(six times). . . . . . . .Canceling: Arms firm, breathe

deeply, open eyes.

THE FIFTH STEP:ABDOMINAL PRACTICE

After you have learned to relaxyour limbs and your chest organs, yourproceed to calm down the abdominalorgans with the following formula:

My abdomen is flowinglywarm

or

My solar plexus is flowinglywarm

The abdominal muscles react verysensitively to the psyche to an extent thatin moments of extreme fear some peoplecan actually soil themselves. Conse-quently, people who are very tense suf-fer from constipation, indigestion, andsimilar disturbances. Even the diges-tive glands are sensitive to our emotionalconditions. Often they fail so that wecannot digest our food. Then they sim-ply demand that we relax first and then

eat.

The person who has frequentmood changes, whether he or she isaware of them or not, or who assumesfaulty emotional postures, can easilymake his or her body a whipping boy.This leads to a determined attempt togain control of the autonomous nervoussystem with the help of Autogenic Train-ing.

The solar plexus is part of the au-tonomous nervous system. It is the larg-est nervous network. It is located be-hind the stomach, in back of and to bothsides of the mid spine. Being midwaybetween the breastbone and the naves,the solar plexus regulates the functionof the abdominal organs and transfersour moods to them.

Subjectively you will feel a pleas-ant warmth in the upper abdomen whileyou practice autogenic training. Some-times the entire body becomes warm.Occasionally you may first experience thefeeling of warmth in the kidney area.

With this fifth practice, your train-ing program looks as follows:

I am completely calm (once)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 heart beats calmly and regu-

larly (six times)I am completely calm (once)My breathing is calm and regular

(six times)I am completely calm (once)My abdomen is flowingly

warm (six times)

I am completely calm (once)My abdomen is flowingly warm (six

times). . . . . . . .Canceling: Arms firm, breathe

deeply, open eyes.

THE SIXTH STEP:HEAD PRACTICE

You are going to use the followingformula:

My forehead is pleasantlycool

Including this formula, your com-plete practice of autogenic Training is asfollows:

I am completely calm (once)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 heart beats calmly and regu-

larly (six times)I am completely calm (once)My breathing is calm and regular

(six times)I am completely calm (once)My abdomen is flowingly warm (six

times)I am completely calm (once)My forehead is pleasantly

cool (six times)I am completely calm (once)My forehead is pleasantly cool (six

times)Formulaized resolutions, ten

to thirty times repeated.Canceling: Arms firm,

breathe deeply, open eyes.

I advise strongly that you use thewording as above until you have fullymastered thepractices. Only when you have becomevery familiar with each one of the train-ing formulas, then you may abbreviatethem as follows:

Calm - Heavy - Warm - Heart andbreathing completely calm - Abdomenflowingly warm- Forehead pleasantly cool. Canceling:Arms firm, breathe deeply, open eyes.

It is also very useful to keeprecords of your experiences in Autoge-nic Training. This is especially impor-tant if you combine your practice of au-togenic Training with and program ofmagical or psychic development.

Formulaized resolutions may havea general character such as 'I am mak-ing it,' or morespecific ones such as 'I am making goodbusiness decisions.'

If you are an aspiring magician orpsychic, you will custom tailor yourformulaizedresolutions to your training.

Formulaized resolutions are alsovery helpful in dissolving the chronicspasms of your emotional armor. I sug-gest that you read the works of WilhelmReich.

The effects of Autogenic Trainingare enhanced significantly if you point achi generator towards yourself duringpractice.

I will gladly give you additional in-formation concerning Autogenic Train-ing, especially practicalapplication of thispowerful technique for your general ad-vancement. e-mail: karl@welz.net