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3: The Basic Autogenic Training Course: The Core of AT
The core of AT is a basic training course during which clients learn simple mental exercises allowing them to enter deep states of relaxation and experience relief from the negative effects of stress. Many will find that the basic AT course meets their needs for a powerful self-help technique that they can use to manage stress, find a deeper emotional balance and inner well being, and enhance their general health. Following an initial personal assessment, the AT techniques are learnt over 8 to 10 weekly sessions individually (1 hour) or in small groups (90-120 minutes). The exercises are practised for about 10 minutes three times daily. A brief daily record of experiences is kept so that the therapist can monitor progress. Standard postures No special clothing or unusual postures are required. AT is practised in a quiet, comfortable setting in three standard postures: simple sitting posture; reclining armchair posture; horizontal posture. 
The exercises consist of the silent repetition of simple formulae, while focusing on different organs of the body. The formulae
are designed to focus attention on bodily sensations that are associated with relaxation, and with a 'rest and digest' state of
the autonomic nervous system: warmth and heaviness in the limbs, warmth in the solar plexus, regularity of heartbeat, and so on.
A state of passive concentration An essential feature of AT is that the exercises are carried out in a state of passive concentration, in which the conscious self ceases to strive for any particular outcome, and becomes an alert but passive observer, noting all that happens but unconcerned with achievement or results. In this state, natural self-regulatory mechanisms are able to function optimally, leading to a re-balancing of activity between the left- and right-brain hemispheres, and supporting the workings of the immune system. Passive concentration, with its emphasis on the detached observer, is reminiscent of some systems of meditation and spiritual practice, such as the Buddhist technique of 'mindfulness'. However, AT is not a belief system, but a practical tool that each individual will apply in his or her own way. As the conscious self ceases to become concerned with 'busyness', with striving and analysing, and moves into the role of passive observer, it relaxes its role as a censor of unconscious material. Repressed memories and feelings pertaining to disturbing or traumatic life events may begin to surface, as may aches and pains connected with past physical injury. Part of the role of the therapist is to watch closely for signs of such disturbances, and teach the client simple strategies and an attitude of mindful awareness and trust, to allow such disturbing material to be discharged harmlessly. Enhancing creativity This enhanced access to unconscious material may explain the contribution AT can make to creativity, and the fact that clients report greater access to imagination and greater ability to remember dreams. AT as everyday tool Towards the end of the basic course, clients should be able to practice AT and enter states of relaxation in a variety of everyday situations: while travelling in a train or bus, while having a few minutes free at the office, or while sitting in a dentist's waiting room, and even in the chair! The regular practice of AT in fairly formal postures and ideal situations allows the benefits to be carried over to a variety of everyday situations, including those which would normally induce stress or alarm. This is when the use of AT as an everyday tool for stress management and for maintaining calm and balance truly comes into its own. The last training session During the last training session, the therapist will discuss the way in which additional, personal formulae and exercises can be designed to meet specific needs. This may involve addressing physical problems, such as irritable bowel syndrome (IBS) or migraine, unwanted habits such as smoking or over-eating, or a psychological difficulty such as insomnia or anxiety. After learning the basic AT techniques, some clients may wish to explore the deep psychotherapeutic or spiritual potential of AT using the advanced techniques of Autogenic Neutralisation or the Meditative Exercises. top of page previous article next article |
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