WHAT IS AUTOGENIC TRAINING?
Autogenic training – type o meditation – resembles Japanese calligraphy shodō (書道) – the “way of writing“, where concentration, fluidity, and inner relaxation combine into a harmonious whole. Just as brush strokes gradually create a balanced image, autogenic training leads step by step to deep inner peace. In the mind, we gently follow calming words and images that flow into each other, creating a pleasant harmony between mind and body. When the steps flow naturally, a state of deep harmony and balance arises – just as in shodō, where the writing becomes a reflection of inner equilibrium.
Autogenic training was developed by German physician Johannes Heinrich Schultz in the 1930s as a way to achieve deep physical and mental relaxation. Within meditation practices, autogenic training is considered one of the most effective mediation techniques for achieving relaxation and improving mental well-being [1, 2]. In addition to promoting deep mental and physical relaxation, it also develops the “muscle” of attention – the ability to focus and ignore distracting thoughts, while also supporting the development of mindfulness – the ability to be fully present in the moment, aware of and experiencing positive bodily sensations and activities.
WHO IS AUTOGENIC TRAINING SUITABLE FOR?
Autogenic training is ideal for anyone looking for a way to manage stress, anxiety, or psychosomatic issues [1, 2]. It is considered one of the most effective stress-relief techniques, as effective as other methods such as Jacobson’s progressive relaxation or cognitive-behavioral therapy [2, 3]. Due to its simplicity and the possibility of practicing independently, it is also suitable for those who do not have time for lengthy psychotherapy or psychoanalysis with a therapist. Autogenic training combines mental and physical relaxation, which helps improve overall well-being and regulate stress in daily life.
- Yumkhaibam, A.H., S. Farooque, and S.K. Bhowmik, Effectiveness of autogenic training on reducing anxiety disorders: A comprehensive review and meta-analysis. European Journal of Physical Education and Sport Science, 2023. 10(3).
- Kazemi, M., et al., Comparison of the Effectiveness of Autogenic Training and Progressive Muscle Relaxation on Anxiety. Iranian Journal of Health Psychology, 2023. 6(4): p. 19-32.
- Shapiro, S. and P.M. Lehrer, Psychophysiological effects of autogenic training and progressive relaxation. Biofeedback and Self-regulation, 1980. 5(2): p. 249-255.