Autogenic Training - A guided Relaxation for a deep and restful sleep-11.42
MIN
This guidance with sleep music is very effective in helping you fall
asleep fast. The German Version: http://www.youtube.com/watch?v=t2xtt7... . Best sound quality
at 720p. Autogenic training was developed by J.H. Schultz in the 20s and is a
traditional and widespread form of self-hypnosis. In advanced training, it is
not necessary to repeat every formula 6 times. So here every formula is
repeated 3 times. The peace formula is repeated at the beginning and between
the other formulas once.
This manual helps with sleep disorders and insomnia and is suitable for an advanced basic level. But also many beginners confirm that this guide will help them to fall asleep and that they wake up refreshed in the morning.
It consists of the following exercises:
As you practice, try to combine phrases with images. This will help a lot to create the feeling of heaviness, warmth and relaxation. Every image that you find relaxing is helpful.
1. Heaviness Formula "My arms and legs are heavy" e.g. Imagine that you are ten times heavier then normal.
2. Warmth Formula "My arms and legs are pleasently warm" e.g. Imagine that you take a sun bath. Feel the warmth spreading through your arms into your hands and your legs into the feet
3. Heart Formula (just feel your heartbeat)
4. Breathing Formula "My breathing is slow and regular" e.g. Imagine that your breathing is like a gentle breeze, which smooths the troubled Sea
5. Solar Plexus Formula "My Solar Plexus is warm" e.g. Imagine that there´s a glowing sun in the center of your body. Feel the energy and the warmth of the sun.
The Cool Forehead Formula and the cancelling is not necessary because it is desired to fall into a deep and restful sleep.
I hope that this training will help you.
Best wishes & Love, Anke
Video, Musik und Text:
Anke Moehlmann
Power-Yoga Teacher, Mentalcoach, Reiki-Master
BMP-Music, Music for Yoga, Chillout, Inspiration & Relaxation
This manual helps with sleep disorders and insomnia and is suitable for an advanced basic level. But also many beginners confirm that this guide will help them to fall asleep and that they wake up refreshed in the morning.
It consists of the following exercises:
As you practice, try to combine phrases with images. This will help a lot to create the feeling of heaviness, warmth and relaxation. Every image that you find relaxing is helpful.
1. Heaviness Formula "My arms and legs are heavy" e.g. Imagine that you are ten times heavier then normal.
2. Warmth Formula "My arms and legs are pleasently warm" e.g. Imagine that you take a sun bath. Feel the warmth spreading through your arms into your hands and your legs into the feet
3. Heart Formula (just feel your heartbeat)
4. Breathing Formula "My breathing is slow and regular" e.g. Imagine that your breathing is like a gentle breeze, which smooths the troubled Sea
5. Solar Plexus Formula "My Solar Plexus is warm" e.g. Imagine that there´s a glowing sun in the center of your body. Feel the energy and the warmth of the sun.
The Cool Forehead Formula and the cancelling is not necessary because it is desired to fall into a deep and restful sleep.
I hope that this training will help you.
Best wishes & Love, Anke
Video, Musik und Text:
Anke Moehlmann
Power-Yoga Teacher, Mentalcoach, Reiki-Master
BMP-Music, Music for Yoga, Chillout, Inspiration & Relaxation
--------------------------------------------------------------------------------------
Autogenic Training with all the Basic Formulas - Guided Relaxation-
11.54 MIN
Best sound quality at 720p. Autogenic training was developed by J.H.
Schultz in the 20s and is a traditional and widespread form of self-hypnosis.
In advanced training, it is not necessary to repeat every formula 6 times. So
here every formula is repeated 3 times. The peace formula is repeated at the
beginning and between the other formulas once.
This manual is for the daily practice and helps to reduce stress and is suitable for an advanced basic level. But also many beginners confirm that this guide will help them to relax deeply. For the practice before you to to sleep please use the "Autogenic Training - A guided Relaxation for a deep and restful sleep" http://www.youtube.com/watch?v=74aXSx...
It consists of the following exercises:
As you practice, try to combine phrases with images. This will help a lot to create the feeling of heaviness, warmth and relaxation. Every image that you find relaxing is helpful.
1. Heaviness Formula "My arms and legs are heavy" e.g. Imagine that you are ten times heavier then normal.
2. Warmth Formula "My arms and legs are pleasently warm" e.g. Imagine that you take a sun bath. Warm sun rays caress your body. Feel the warmth spreading through your arms into your hands and through your legs into the feet
3. Heart Formula (just feel your heartbeat)
4. Breathing Formula "My breathing is slow and regular" e.g. Imagine that your breathing is like a gentle breeze, which smooths the troubled Sea
5. Solar Plexus Formula "My Solar Plexus is warm" e.g. Imagine that there´s a glowing sun in the center of your body. Feel the energy and the warmth of the sun.
6. Cool Forehead Formula "My Forehead is pleasently cool and relaxed" e.g. Imagine that a gentle cool breeze caresses your forehead.
Cancelling is necessary!
"Arms firm, Breathe deeply, Open eyes"
Bend your arms vigorously, then breathe deeply and open your eyes.
Best wishes & Love, Anke
Video, Musik und Text:
Anke Moehlmann
Power-Yoga Teacher, Mentalcoach, Reiki-Master
BMP-Music, Music for Yoga, Chillout, Inspiration & Relaxation
This manual is for the daily practice and helps to reduce stress and is suitable for an advanced basic level. But also many beginners confirm that this guide will help them to relax deeply. For the practice before you to to sleep please use the "Autogenic Training - A guided Relaxation for a deep and restful sleep" http://www.youtube.com/watch?v=74aXSx...
It consists of the following exercises:
As you practice, try to combine phrases with images. This will help a lot to create the feeling of heaviness, warmth and relaxation. Every image that you find relaxing is helpful.
1. Heaviness Formula "My arms and legs are heavy" e.g. Imagine that you are ten times heavier then normal.
2. Warmth Formula "My arms and legs are pleasently warm" e.g. Imagine that you take a sun bath. Warm sun rays caress your body. Feel the warmth spreading through your arms into your hands and through your legs into the feet
3. Heart Formula (just feel your heartbeat)
4. Breathing Formula "My breathing is slow and regular" e.g. Imagine that your breathing is like a gentle breeze, which smooths the troubled Sea
5. Solar Plexus Formula "My Solar Plexus is warm" e.g. Imagine that there´s a glowing sun in the center of your body. Feel the energy and the warmth of the sun.
6. Cool Forehead Formula "My Forehead is pleasently cool and relaxed" e.g. Imagine that a gentle cool breeze caresses your forehead.
Cancelling is necessary!
"Arms firm, Breathe deeply, Open eyes"
Bend your arms vigorously, then breathe deeply and open your eyes.
Best wishes & Love, Anke
Video, Musik und Text:
Anke Moehlmann
Power-Yoga Teacher, Mentalcoach, Reiki-Master
BMP-Music, Music for Yoga, Chillout, Inspiration & Relaxation
No hay comentarios:
Publicar un comentario