AUTOGENIC

TRAINING

A PRACTICAL GUIDE IN SIX EASY

STEPS

BY

KARL HANS WELZ

Copyright© 1991 by Karl Hans Welz.All rights reserved. No part of this book

may be reproduced in any forms or by anymeans, electronic or mechanical, includingphotocopying, recording, or by any infor-

mation storage and retrieval system, with-out prior permission in writing from the

author.Published by Karl Hans Welz

P.O. Box 1298Woodstock, GA 30188

Important Information:Advanced Autogenic Training Course

Now you can master Autogenic Training within a few hours rather thanafter the traditional method of consistent daily practices, with which it wouldtake you several weeks until you would have mastered the practice.

This rapid mastery of Autogenic Training became possible with the help ofa Chi generator®, which is set to pulsate in an alpha frequency, or with acorresponding Chi-Card® (www.chi-card.com).

To find out more about this truly revolutionary method of Autogenic Train-ing, which I developed, study the course in the web site www.autogenic-training.org - all with video presentations, and then go to www.TVOPK.com,where you can view my past video broadcasts on the subject-matter andwhere you can sign up to seminars, during the course of which you canmaster Autogenic Training within a few hours.

Moreover, you can become a certified teacher of this brand new method ofAdvanced Autogenic Training. E-mail karl@welz.net for more information.

AUTOGENIC TRAINING

Autogenic Training has been de-veloped by Dr. Schultz who publishedthe first book on the subject in 1932.Dr. Schultz recognized that during hyp-nosis the subject experiences variousfeelings such as warmth and heavi-ness. He went on to teach practicesto self induce these feelings and, con-sequently, hypnotic states. From thisself induction practice comes the name,Autogenic Training. Auto-genic meansself created.

Schultz, who was a physician,said that in its practical application,Autogenic Training is a system of veryspecific auto suggestive formulas torelax tensions and to alleviate psycho-somatic disturbances, including manycases of insomnia, overweight, inabil-ity to concentrate, high blood pressure,constipation, skin problems, etc.

You can also use Autogenic Train-ing to create a receptive basis for veryspecific formulaized resolutions. Theseresolutions can be a decisive help insolving many of your problems and inassisting you in many of your endeav-ors.

The practice of Autogenic Train-ing causes a state of relaxation so deepthat fifteenminutes of training can make up for asleepless night.

Autogenic Training has been usedsuccessfully in Europe by thousands ofpeople in every walk of life for morethan half a century. In Europe, Auto-genic Training is taught mostly in doc-tors' offices, in hospitals, and in uni-versities.

One of the great advantages ofautogenic Training is that almost any-body except young children can learn

it by just reading a how-to guide bookas this one. It is better, however, topractice with a group.

More important, Autogenic Train-ing can be mastered in a relatively shortperiod of time. Most people becomeproficient in it in a matter of a fewweeks by practicing two or three timesdaily for five to ten minutes.

To practice Autogenic Trainingyou need no tolls, paraphernalia, gu-rus, or physical exertion. It is self-generated in your mind.

Methods related to autogenicTraining are Coueism ("day by day Iam better and better"), progressive re-laxation, Zen, and Yoga. AutogenicTraining has more in common with Yogathan with progressive relaxation.

Dr. Schultz developed AutogenicTraining in the first quarter of this cen-tury. He was drawing mainly from hyp-nosis and yoga. His first book, "Auto-genic Training, Concentrative Self Re-laxation," appeared first in 1932.

The basic practice of AutogenicTraining consists of seven formulas thatyou repeat in a specific pattern:

I am completely calm (once)My right arm is heavy (six times)I am completely calm (once)My right arm is warm (six times)I am completely calm (once)My heart beats calmly and regu-larly (six times)I am completely calm (once)My breathing is calm and regular... it breathes me (six times)I am completely calm (once)My abdomen is flowingly warm(six times)I am completely calm (once)My forehead is pleasantly cool(six times)I am completely calm (once)

You can then proceed withformulaized resolutions that you repeatbetween ten and thirty times. Suchformulas are very effective, becauseyou repeat them during an altered stateof consciousness.

You end the session by cancel-ling out the effects of Autogenic Train-ing with the following formula:

Arms firm, breathe deeply, andopen eyes.

In the following chapters you willfind a more detailed introduction in thevarious stages of Autogenic Training.

AUTOGENIC TRAINING

AND HYPNOSIS

People who are under hypnosisexperience usually two conditions: afeeling of heaviness and a pleasantfeeling of warmth. Other feelings de-pend on the level of depth of the hyp-nosis.

It is important to know that ev-ery hypnosis is in reality a self gener-ated state of mind that is helped bythe suggestions of a skilled hypnotist.Autogenic Training goes one step fur-ther than hypnosis. In Autogenic Train-ing it is the subject who is also thehypnotist. With Autogenic Training youself induce the physiological conditionsof hypnosis. Once you have inducedthe physiological conditions of hypno-sis, the psychological conditions of thisstate follow naturally!

Autogenic Training actually leadsto deeper and more workable states ofconsciousness than most modern dayhypnotists achieve in their subjects.This is so because most professionalhypnotists use progressive relaxation

as an induction method that brings theirclients into a mere hypnoid state ratherthan a hypnosis. Usually they lack theskill to lead their subjects into deeperlevels of hypnosis. Hypnoid states ofconsciousness lack the depth that isneeded to bring about significantchange in the subject.

In Autogenic Training the practi-tioner repeats formulaized resolutionsinstead of the positive suggestionsthat the hypnotist usually gives. Thepractitioner of Autogenic Training needsto be careful to formulate the resolu-tions correctly. The subconscious thatis addressed with the resolution hasthe habit of taking things quite liter-ally.

You may also use autogenic Train-ing to enhance the suggestions on aself hypnosis tape. This is so becausethe state that you can reach with themethod of autogenic Training is muchmore receptive than the states thatthe progressive relaxation techniqueson tapes can ever induce. An unspeci-fied ormula such as '... and you aregetting deeper and deeper into a stateof relaxation and hypnosis' does notalways do the trick.

MAGICAL STATES AND

AUTOGENIC TRAINING

Magical states are kin to hypnoticstates. Many of the more advancedmagical states compare to very deephypnotic states. However there arealso significant differences betweenmagical states and hypnotic states.One of the most important differencesis that in a magical state the practic-ing magician remains fully consciousand in control. Considering this char-acteristic of magical states, we knowthat Autogenic Training is very similarto them. Therefore the practice ofautogenic Training lends itself to theinduction or enhancement of magicalstates.

In my book "A Course in CosmicConsciousness" I am using methodsthat are related to Autogenic Trainingto bring about a self induced alignmentof the four elements. The magical pro-tection and power that you can achievewith this method of alignment are su-perior to the rather feeble invoking ofthe four corners or the pentagramritual.

Persons who have mastered Au-togenic Training are familiar with meth-ods of rapid induction of the autogenicstate. Once you have induced this au-togenic state, you may follow by spe-cific formulas that you design to in-duce any desired magical state, eventhe most complex one.

The use of Autogenic Training tohelp inducing and enhancing magicalstates is anewmethod that deserves more elaboratestudy.

HOW TO LEARN

AUTOGENIC TRAINING

To learn Autogenic Training isvery easy. All you need to do is sit orlie down comfortably and consistentlyrepeat the formulas.

If you believe in the power ofthe method, you have an added plusthat enhances the speed of your learn-ing process. However you need nothave this attitude of believing. Themethod will show success rather rap-idly. As a result of such direct evi-dence you will develop an unshakableconfidence in the practice of Autoge-nic Training. Results are a much bet-ter motivator than thousands of wordsever can be.

It is very important that you prac-tice of Autogenic Training systemati-cally on a regular basis. If you are abeginner, you should follow the instruc-tions as closely as possible.

As a beginner you should prac-tice Autogenic Training two or threetimes every day, five to ten minutesevery time. Ideal times are before yougo to sleep and right after you wakeup. To begin the day with AutogenicTraining can be source of well being forthe whole day. This practice can helpyou attain and maintain your perspec-tive.

In the case you have the ten-dency to fall back asleep while you aretraining in the morning, you need torepeat the following formula duringyour practice:

I am staying free and fresh while

I am training.

You should use the same formulaif you practice anywhere you do notwant to fall asleep.

It is very important that you prac-tice regularly. Regular practice pro-duces the desired results much fasterand more easily.

Excessive effort is counterproduc-tive to the practice of Autogenic Train-ing. Wanting to succeed implies thatsuccess is not achieved.

TIMING OF YOUR

EXERCISES

A systematic and precise train-ing plan can bring you the most pow-erful results and benefits of AutogenicTraining. Therefore it is very impor-tant for the beginner of this practiceto set up an exact time schedule forpracticing autogenic Training. The be-ginner should then follow this sched-ule as closely as possible. You mayuse some freedom of action, especiallywhen you are not used to live by afixed time schedule. However, for themajority of those who learn the sys-tem, it is best to time the exercisesprecisely right from the beginning.

You will discover for yourself thebest time to practice Autogenic Train-ing. Most people do their last exerciseshortly before they go to sleep. Thishas many advantages, especially forpeople who are suffering from insom-nia of some kind or another. To prac-tice every evening is absolutely nec-essary for the beginner.

To begin your day with Autoge-nic Training can be s source of psychicand physiological well being. Anyonewho thinks that he or she cannot af-ford five or ten minutes of practice maylive under such pressure that devel-oped this illusion. Usually the sameperson does a lot of things every morn-ing that waste a lot more time.

Particularly in the morning youshould not allow to be driven by falseideas. To practice Autogenic Trainingin the morning can help you begin yourday without tension and to attain andmaintain your perspective for the wholeday.

Some students reported thatthey inclined to go back to sleep dur-ing their morning practice. You cancounteract this in several ways. Bestis if you repeat the following formuladuring your practice:

I stay free and fresh while train-ing.

Insert this formula several timesduring your practice. You may also usethe same formula when you are prac-ticing in a place where you do not wishto fall asleep.

The more regularly you practice,the more easily you will experience thedesired results and the faster will yoube able to advance to a practical useof the method.

As you advance the practice ofthe six basic formulas will bring resultsfaster and faster. Later you will learnhow to shorten the formulas for yourconvenience. Eventually you will knowto enter the state of autogenic Train-ing at a simple command that you ut-

ter mentally.

If you have the opportunity todo so, it is beneficial if you practice ina slightly darkened room that is notoverly warm. You should keep the win-dows closed to keep out undesirableand disturbing noises.

You have more difficulty to prac-tice with a full stomach. Stimulantssuch as coffee increase the difficultyto concentrate. The ability to concen-trate is essential in the practice ofautogenic Training. However, as youproceed with your practice you willstrengthen your ability to concentrate.Special formulaized resolutions will en-hance the capability to concentrateeven more.

THE BODY POSITION

OF THE EXERCISES

You should practice any relax-ation exercise in a relaxed position.Any relaxed position will do. Some-times it is necessary to adjust to cir-cumstances.

A traditional position for thepractice of Autogenic Training is theso-called cabdriver'sposition. Dr. Schultz called this posi-tion originally the 'coachman's posi-tion.'

To get into this position you sitdown into a chair. First you straightenyour back, then you slump down. Makesure that there is no pressure on thestomach, i.e., do not bend forward toofar. In this position the head hangsloosely forward. The hands rest re-

laxed on the thighs. The upper armsare supporting the weight of the headand upper body. The hands should nottouch each other, because this maycreate a diversion. Both feet rest flaton the floor.

The eyelids are closed. Thetongue is loose and heavy. The jawsare slack although the mouth need notbe open.

This position is also called 'theactive sitting position.' You can as-sume it anywhere. It differs from thepassive sitting position in which youlean against the back of the chair. Athome, you can best do this in an arm-chair, if possible, resting your headagainst or on top of the chair back.The arms should rest easily on the armsof the chair. The legs must not becrossed, because this may interferewith the exercise.

Most people prefer to exercisewhile lying on their backs and with theirheads slightly raised. In his positionthe elbows are slightly bent, the palmsof the hands rest next to the thighs orslightly angled away from the body.You may put a pillow under the shoul-ders. The feet should point slightlyoutward. If they point upward, thismeans that you are not relaxed. Noteveryone finds it easy to practice whilelying on the back.

When you decide to practice be-fore you are going to sleep this lastposition is idea, because you may slideinto sleep while training.

MORE ABOUT

RELAXATION

The successful switching fromtension to relaxation determineswhether we feel well. The person whois gripped by physical tension andcramped muscles will also be psycho-logically cramped. Such a person's re-lation to the world around will also bebeset with tension. Unhappiness,physiological problems and failures mayresult.

Tensions are always part of life.But today it seems to be more difficultto relax than ever before. Althoughtension is necessary, even beneficial,in many situations of life, indiscrimi-nate and chronic tension is not.

The more chronically tense a per-son is, the stronger the desire to re-lax, and the moredifficult it is to find this desired relax-ation.

Everyone reacts differently tostates of tension. But every sicknessalso leads to an increase in tensionthat can have physical, psychological,and social effects. We all know peoplewhose constant state of nervousnessirritates us. Such people are in a per-manent state of excessive tension.

People wear a mask, i.e., theyare in a permanent state of tension.These people havechronic muscle spasms. Wilhelm Reichcalled this the muscular armor. Thisarmor is at the root of much malfunc-tioning on all levels: of our bodiesand in our personal and social rela-tionships. Autogenic Training can be asignificant help in easing, even dis-solving, the armoring of a person.

You should practice the relax-

ation method that is inherent in Auto-genic Training in your own self inter-est. It leads to states of relaxationthat are much deeper that you can everreach with methods of progressive re-laxation, even hypnosis that is inducedby others.

By turning your attention to yourown body you will not only learn thatyou have a body, but also that you arebody. According to Schultz you mustslip passively into the physical experi-ence of your body. You must transportyourself into the organ that you wishto influence. This has nothing to dowith willpower, because successful au-tosuggestion takes place without theexertion of the will and its consequentinterference.

Violation of this principle mayproduce paradoxical effects. Considerthe following:Anytime you absolutely want to fallasleep or try to force this, you will findfalling asleep is more difficult, evenimpossible.

Some persons find it difficult todistinguish between concentration,i.e., the focus onspecific ideas, images, etc., and thepersonal will that is always related to

active tension. The magician who is'willing' certain things is less effectivethan the magician who 'is setting afocus' on the same things.

Your complete abandonment tothe content of the formulas that youuse in your practice is in a way a formof abandonment of your will, even offorgetting yourself. It guarantees thesuccess of your practice. Anyone whocan learn how to relax during Autoge-nic Training will become relaxed in gen-eral.

SIX STEPS

OF PRACTICE

BEFORE YOU BEGIN:LEARN HOW TO CANCEL

You are well aware of the factthat ideas, thoughts, and resolutions,have the tendencyto materialize. The magician speaksof thought forms that will eventuallybecome reality when alluding to thisprocess.

If you use the first training for-mula, i.e., 'my right arm is very heavy,'certain changes will take place in thatarm that last as long as you are in theautogenic state. The formulas thatfollow induce other changes.

When you end your practice, youneed to undo these changes. To undothese changesyou need to cancel them. Even if you

have felt nothing it is good to undo.This is so because sometimes the for-mulas may induce delayed reactions.You cancel by following the instructionsthat Dr. Schultz has given:

Say: "Arms firm, breathe deeply,open eyes." At the same time you maystretch andbend your arms vigorously, thenbreathe deeply and open your eyes.Canceling will not work as well if youopen your eyes before you relax yourarm muscles again. If you open youreyes prior to cancelling, some feelingof heaviness or some other sensationmay persist in your arms for some time.If you do not cancelcorrectly some heaviness may last forseveral hours, in rare cases even days.

The more determinedly and con-scientiously you cancel, the more ef-fective the wholepractice of autogenic Training will be.Should you fall asleep while practic-ing, you need not cancel, of course.The same holds if you are suddenlyinterrupted during your practice, by thetelephone or the doorbell, for example.In such a case you will suffer a briefshock that makes it unnecessary tocancel.

THE FIRST STEP:INDUCING HEAVINESS

All practice of Autogenic Train-ing is simple. You sit or lie comfort-ably, preferably in a relaxed state.

The first training formula that youuse is:

My right arm is very heavy

Left handed people will do wellto use their left arm because they canrelate better to it. Their formula istherefore: "My left arm is very heavy."

You should repeat this trainingformula mentally. Do not speak it out.Spoken formulas may interfere with theexercise. When you are repeating theformula in your mind, you should do soas intensely as you can. You may imag-ine it written before you or you mayhear someone speak the formula, orboth. You may even imagine yourselfwriting the formula onto a poster board.

It is important that you concen-trate on the training formula. Yourimagination helps this concentration.Should sudden ideas, thoughts, memo-ries and the like appear, it is impor-tant that you do not attach yourself tothem and that you pay them not anyattention. Simply disregard them andkeep focusing on the training formulathat you keep repeating. Concentra-tion will come with practice.

You should repeat the trainingformula in your mind about six times.Then you follow with 'I am completelycalm,' after which you follow with an-other six times of 'my right arm is veryheavy,' one time of 'I am completelycalm,' and so on.

Should any unpleasant feeling oc-cur during the practice, you should stopit with theproper canceling technique.

Repeat the heaviness practicefive to six times when you practice forthe first time. Youmay also practice until you actually feelthe heaviness.

Usually the feeling of heavinesswill come with the first practice. Insome cases severalpractice sessions are necessary to in-duce this feeling.

Do not proceed unless you havemastered the heaviness practice.

THE SECOND STEP:INDUCING WARMTH

The induction of a feeling ofwarmth is aimed at relaxing the bloodvessels. You should practice it afteryou have attained the feeling of heavi-ness. If you could not attain the feel-ing of heaviness after two weeks ofpractice, you may also proceed withthe warmth formula.

A feeling of warmth indicates thatthe blood vessels have relaxed and di-lated. Thewarmth practice will have results thatare superior to the results of the pro-gressive relaxation technique. Progres-sive relaxation techniques are verymuch the practice of choice in guidedmeditation practices as well as in somemethods to induce hypnosis. Statesof relaxation that you can achieve withAutogenic Training are considerablydeeper and much more thorough thanwhat you can achieve with progressiverelaxation and related methods. Thewarmth practice of Autogenic Training

will prove this point to you beyond theshadow of any doubt. Especially thepractices that follow will show you thetremendous control and power that youcan achieve with the practice of Auto-genic Training.

You induce the warmth as fol-lows:

I am completely calm (once)

My right arm is very heavy (sixtimes)

I am completely calm (once)My right arm is very warm (six

times)I am completely calm (once)My right arm is very warm (six

times). . . . . . . .(Repeat this sequence several

times)Cancel: Arms firm - Breathe

deeply - Open eyes.

You may have more ease in at-taining the feeling of warmth than thefeeling of heaviness. Should you notattain this feeling after two weeks oftraining, I suggest that you bathe yourarm in warm water shortly before thepractice or that you place your hand ona warm object. The remembered feel-ing of warmth can facilitate the attain-ment of actual warmth during the prac-tice. Never use the formula 'my rightarm is very hot.'

The feeling of heaviness indi-cates that the muscles are relaxed. Ifyour practice regularly, the feeling ofheaviness will appear rather quicklyand noticeably, as soon as you thinkof heaviness.

The sensation of warmth iscaused by the relaxation (dilation) ofthe blood vessel walls. It has been

demonstrated that the feelings ofwarmth and heaviness are accompa-nied by actual physical changes. Inother words, we are not dealing herewith either a figment of the imagina-tion of with a self deception. In fact,the arms will actually be slightlyheavier as a result of increased bloodsupply into therelaxed, therefore, wider, blood ves-sels of the arms. For the same reasonthe temperature of the arms increasesslightly. Special thermometers haveshown that the increase in the arm'stemperature can be more than 3.6 de-grees F, and even more, in the hand,especially when the initial temperaturewas on the low side. Later you canlearn powerful techniques to supply anincreased amount of blood to any partof the body.

The autonomic nervous systemis such that the state of tension in onegroup of muscles communicates itselfautomatically to the adjacent group.The tension spreads and increases asa consequence. On the other hand,when the muscles of the arm are re-laxed, this relaxation too influencesother groups of muscles until relaxationspreads ultimately over the wholebody. This desired extension of heavi-ness and warmth (relaxation ofmuscles and blood vessels) over thewhole body is called "generalization."

The more advanced the practi-tioner of Autogenic Training is the moreheaviness andwarmth appear as simple reflexes. Ata later point of your training the feel-ings of warmth and heaviness mayappear upon your intention to practice,even before you lie down and beforeyou begin with the training.

Once you are advanced, you cansimplify your training formulas to 'armsvery heavy' -'calm' - 'arms very warm,' or 'calm -heavy - ...'

With advancement you can alsoinsert resolution formulae into yourtraining while you are practicing.

THE THIRD STEP:THE HEART PRACTICE

The two basic exercises of heavi-ness and warmth result in a definiteshifting of your body experience.Calmness is induced, the blood pres-sure may be normalized, pains re-duced, spasms of asthma alleviated,indigestion, constipation, etc., can bedealt with, chronic spasms may beginto dissolve. According to Dr. Schultz,improvement and even cure of somedysfunctions followed the practice ofAutogenic Training. The experience ofwarmth influences the entire circula-tory system, because the relaxation ofthe blood vessels tends to spread fromthe left arm to the coronary vessels.Consequently more blood and oxygengo through the heart and heart painsoften disappear.

It is possible to exchange prac-tices three, i.e., the heart practice, andfour, the breathing practice which youwill find in the next section.

The new training formula is thefollowing:

My heart beats calmly and regu-larly.

Very sensitive people may use:

My heart beats very calmly.

It is dangerous to use the for-mula 'my heart beats very calmly andslowly.' The heartreacts very strongly to that and seri-ous disturbances may result.

When practicing the heart for-mula, you will likely discover your heart,i.e., you will learn to feel your heart.

The full sequence of the exer-cises is now:

I am completely calm (once)My right arm is very heavy (six

times)I am completely calm (once)My right arm is very warm (six

times)I am completely calm ( once)My heart beats calmly and regu-

larly (six times)I am completely calm ( once)My heart beats calmly and regu-

larly (six times). . . . . . . .Canceling: Arms firm, breathe

deeply, open eyes.

THE FOURTH STEP:BREATHING PRACTICE

Even with just one or two ses-sions of the heaviness practice, usu-ally your breathing becomes muchcalmer and more regular. The new for-mula is:

My breathing is very calm

This does not mean at all that

you should now try to influence yourbreathing. On the contrary, yourbreathing should self-regulate, i.e., itshould determine its own rhythm. Iadvise that you abandon yourself toyour own breathing. In other words:your breathing should just happen!Above all, avoid conscious and con-trolled breathing! If you have difficul-ties to do so, you may add to the for-mula'it breathes me.'

Persons who are tense or whoare in an emotionally disturbed statebreathe irregularly with respect to fre-quency and volume. In such instancesI suggest that you use 'my breathingis completely calm and regular.'

Adding the breathing formula tothe practice, your routine goes now asfollows:

I am completely calm (once)My right arm is very heavy (six

times)I am completely calm (once)My right arm is very warm (six

times)I am completely calm ( once)My heart beats calmly and regu-

larly (six times)I am completely calm (once)

My breathing is calm and regular(six times)

I am completely calm (once)My breathing is calm and regular

(six times). . . . . . . .Canceling: Arms firm, breathe

deeply, open eyes.

THE FIFTH STEP:

ABDOMINAL PRACTICE

After you have learned to relaxyour limbs and your chest organs, yourproceed to calm down the abdominalorgans with the following formula:

My abdomen is flowingly warmor

My solar plexus is flowingly warm

The abdominal muscles reactvery sensitively to the psyche to anextent that in moments of extreme fearsome people can actually soil them-selves. Consequently, people who arevery tense suffer from constipation, in-digestion, and similar disturbances.Even the digestive glands are sensi-tive to our emotional conditions. Of-ten they fail so that we cannot digestour food. Then they simply demandthat we relax first and then eat.

The person who has frequentmood changes, whether he or she isaware of them or not, or who assumesfaulty emotional postures, can easilymake his or her body a whipping boy.This leads to a determined attempt togain control of the autonomous ner-vous system with the help of Autoge-nic Training.

The solar plexus is part of theautonomous nervous system. It is thelargest nervous network. It is locatedbehind the stomach, in back of and toboth sides of the mid spine. Beingmidway between the breastbone andthe naves, the solar plexus regulatesthe function of the abdominal organsand transfers our moods to them.

Subjectively you will feel a pleas-

ant warmth in the upper abdomen whileyou practice autogenic training. Some-times the entire body becomes warm.Occasionally you may first experiencethe feeling of warmth in the kidneyarea.

With this fifth practice, your train-ing program looks as follows:

I am completely calm (once)My right arm is very heavy (six

times)I am completely calm (once)My right arm is very warm (six

times)I am completely calm ( once)My heart beats calmly and regu-

larly (six times)I am completely calm (once)My breathing is calm and regular

(six times)I am completely calm (once)My abdomen is flowingly warm

(six times)I am completely calm (once)My abdomen is flowingly warm

(six times). . . . . . . .Canceling: Arms firm, breathe

deeply, open eyes.

THE SIXTH STEP:HEAD PRACTICE

You are going to use the follow-ing formula:

My forehead is pleasantly coolIncluding this formula, your com-

plete practice of autogenic Training isas follows:

I am completely calm (once)

My right arm is very heavy (sixtimes)

I am completely calm (once)My right arm is very warm (six

times)I am completely calm ( once)My heart beats calmly and regu-

larly (six times)I am completely calm (once)My breathing is calm and regular

(six times)I am completely calm (once)My abdomen is flowingly warm

(six times)I am completely calm (once)My forehead is pleasantly cool

(six times)I am completely calm (once)My forehead is pleasantly cool

(six times)Formulaized resolutions, ten to

thirty times repeated.Canceling: Arms firm,

breathe deeply, open eyes.I advise strongly that you use

the wording as above until you havefully mastered thepractices. Only when you have becomevery familiar with each one of the train-ing formulas, then you may abbreviatethem as follows:

Calm - Heavy - Warm - Heart andbreathing completely calm - Abdomenflowingly warm- Forehead pleasantly cool. Cancel-ing: Arms firm, breathe deeply, openeyes.

It is also very useful to keeprecords of your experiences in Autoge-nic Training. This is especially impor-tant if you combine your practice ofautogenic Training with and programof magical or psychic development.

Formulaized resolutions mayhave a general character such as 'I am

making it,' or morespecific ones such as 'I am makinggood business decisions.'

If you are an aspiring magicianor psychic, you will custom tailor yourformulaizedresolutions to your training.

Formulaized resolutions are alsovery helpful in dissolving the chronicspasms of your emotional armor. I sug-gest that you read the works ofWilhelm Reich.

The effects of Autogenic Train-ing are enhanced significantly if youpoint a chi generator towards yourselfduring practice.

I will gladly give you additionalinformation concerning Autogenic Train-ing, especially practicalapplication ofthis powerful technique for your gen-eral advancement. e-mail:karl@welz.net

Important Information:Advanced Autogenic

Training Course

Now you can master AutogenicTraining within a few hours ratherthan after the traditional method ofconsistent daily practices, with whichit would take you several weeks un-til you would have mastered thepractice.

This rapid mastery of AutogenicTraining became possible with thehelp of a Chi generator®, which isset to pulsate in an alpha fre-quency, or with a corresponding Chi-Card® (www.chi-card.com).

To find out more about this trulyrevolutionary method of AutogenicTraining, which I developed, studythe course in the web sitewww.autogenic-training.org - withvideo presentations, and then go towww.TVOPK.com, where you canview my past video broadcasts onthe subject-matter and where youcan sign up to seminars, during thecourse of which you can master Au-togenic Training within a few hours.

Moreover, you can become a certi-fied teacher of this brand newmethod of Advanced AutogenicTraining. E-mail karl@welz.net formore information.