Further slides/overheads used for the first evening of an 8 session Autogenic Training course

1. the practice for this week 3 x each day: two of these practices should be at least 10 to 15 minutes long; the third practice could be just 3 or 4 minutes. At least one longer practice each day should be without a tape. Get competent at practising both sitting and lying. keep a record: use the record sheet to keep notes on your practice. This can be very helpful when there is a need to troubleshoot - on one’s own or in the group. 1st week’s exercise : in the second half of the week, add in: The right arm is heavy The left arm is heavy Both arms are heavy The right leg is heavy The left leg is heavy Both legs are heavy

2. the crucial balancing skill release letting go remember: specific sensations such as heaviness are unimportant but balancing focus & release is important. focus attention

3. stress/calming skills overlap stress management calming skills calming skills are just one of the components of effective stress management. similarly stress management is only one of the uses of calming skills

6. relaxation response & metabolism Benson H with Klipper MZ The Relaxation Response London: Collins, 1977 average decreases of 10-20% after just a few minutes but decreases of over 60% are achievable Benson H, Malhotra MS et al Three case reports of the metabolic & EEG changes during advanced Buddhist meditation techniques Behav Med 1990;16:90-5

8. what about ‘positive’ emotions? emotions such as joy, contentment, curiosity, gratitude ‘ negative’ emotions narrow the thought-action repertoire to solve problems of immediate survival ‘ positive’ emotions broaden the thought-action repertoire to build resources for future survival feeling good promotes flexible, integrative thinking; relationship building; exploration; & skill development