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Autogenes Training - das Einmaleins der Entspannung
- Leicht zu erlernen und einfach anzuwenden
- Narrated by: Patrick Lynen
- Length: 1 hr and 7 mins
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Autogenes Training - das Einmaleins der Entspannung
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Publisher's summary
Autogenes Training ist eine bewährte Selbstentspannungsmethode, die hilft in stressigen Lebensphasen wieder zur Ruhe zu kommen.
Anfang des zwanzigsten Jahrhunderts entwickelte der deutsche Nervenarzt Johannes H. Schultz (1884–1970) das Autogene Training auf Basis von Beobachtungen, die er bei seinen Patienten machte: Einige konnten sich selbst in einen hypnotischen Zustand bringen. Anschließend fühlten sich diese Patienten sehr entspannt. Auf dieser Basis entwickelte er die Übungen zum Autogenen Training. Heute belegen zahlreiche Studien die Wirksamkeit.
Autogenes Training können Sie ganz bequem zu Hause ausführen. Es gibt zwei Haltungen, die sich bewährt haben:
Liegehaltung:
Sie liegen bequem auf dem Sofa oder im Bett. Die Arme liegen seitwärts oder auf den Oberschenkeln. Die Fußspitzen zeigen leicht nach außen.
Sesselhaltung:
Sie lehnen Ihren Oberköper und den Kopf in einen Sessel. Die Füße stehen fest auf dem Boden. Der Kniewinkel ist größer als 90 Grad. Die Arme liegen auf der Lehne oder im Schoß.
Alle sechs Übungen (zwischen 8 und 14 Minuten Länge) sind selbsterklärend.
- Track 1 bis 4: Entspannung über den Tag,
- Track 5: Entspannung am Morgen,
- Track 6: Entspannung am Abend (Einschlafen).
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