AUTOGENIC TRAINING-PALMING

Autogenic can help one manage and enhance positive behaviors in life. It helps you experience peace, warmth, and relaxation in your body. You can also have mental health which is very essential. You can also do this to avoid destructive habits like drug abuse. Ways to undertake autogenic training -palming. Start by choosing a silent quite place.

 Autogenic training - Silent quite place

The place should be very comfortable and without any distractions. Start by a rhythm of deep breaths. Make sure you breathe out more than you breathe in. Continue with this exercise until you are totally relaxed. Repeat this for a number of times in a day to master the relaxation formula. When this is repeated for three days in a week, you can comfortably say that you have attained supreme calmness.

 Autogenic training - Palming

For 21 days, practice normal breathing as per the formula says. You should then do the same to your body parts, but using the same breathing pattern. Alternate body parts: you can start by the hands followed by legs. For the following two weeks, practice the routine. Take the right hand followed by the left. You could say ‘my hand is becoming warm and heavy’.

Palming - Autogenic training

After this, you should go to the leg followed by your heart beat. The next routine is all about the central part of your body. Say something like ‘My legs are becoming heavy and limp’ but you should ensure to maintain the same breathing rate. Go to your hands, saying something like ‘my hands are becoming warmer and warmer’. Lastly, proclaim your achievement of complete calmness.

Breathing Techniques

Breathing - Meditation Techniques - cope stress

When you use the breath, you are able to harness the mind and gain control of your emotions… and it gives a lot of freedom…

Breathing - Meditation - Yoga - cope stress

Breathing is a top indicator of how body and mind are feeling at this moment. Are we stressed, upset, happy, nervous, or putting in too much effort, just look at your breath and you will know at once.

Yoga - Breathing - cope stress

This technique manipulates the flow of energy through the channels in body, bringing balance that is both stimulating and relaxing.
Moreover, we see that in western medicine, sports, and psychiatry, oriental Breathing Techniques are applied. We can change the speed or the place of our breath to relax. Our breathing is a suitable Meditation object because it is always there, anytime, anywhere, in a more or less constant and even rhythm.

Breathing Techniques - Meditation - cope stress

You can use Breathing Meditation Techniques anytime, anywhere - in the living room, at work, during a traffic jam, during moments of stress, etc.

anytime, anywhere - in the living room...

Finally, when we look at effect, Breathing Techniques have two major advantages. Not only our body and mind relax through the Meditations, but our breathing itself improves as well. It is not very surprising then that many Meditation Techniques are based on breathing!