Autogenic Training Course

Lesson 1 • Scope of Applications

Maps the range of conditions and goals AT addresses, from stress reduction to performance enhancement. Sets realistic expectations for student outcomes.

Lesson 2 • Core Principles and Mechanisms

Explains the psychophysiological mechanisms underlying AT, including autonomic self-regulation. Links theory to the practical exercises introduced later.

Lesson 3 • History and Origins of AT

Traces AT from Johannes Schultz's early 20th-century research to modern applications. Provides historical context that motivates the method's design.

Lesson 1 • Creating a Supportive Practice Environment

Guides students in selecting and preparing a physical space conducive to AT. Environmental factors directly influence depth and consistency of practice.

Lesson 2 • Breath Awareness and Regulation

Teaches natural diaphragmatic breathing as a preparatory tool without forced control. Breath awareness primes the nervous system for autogenic induction.

Lesson 3 • Tracking Progress from the Start

Introduces journaling and self-assessment tools to monitor early experiences. Baseline data supports later evaluation of AT's personal effectiveness.

Lesson 4 • Optimal Postures for Practice

Introduces the three standard AT positions: supine, reclining chair, and coachman pose. Correct posture prevents distraction and supports passive concentration.

Lesson 1 • Troubleshooting Common Difficulties

Addresses typical obstacles in the heaviness exercise, including distraction and no sensation. Problem-solving skills here apply to all subsequent standard exercises.

Lesson 2 • Introducing the Heaviness Formula

Presents the standard verbal formula and its correct phrasing for inducing heaviness. Precise wording activates passive concentration towards the target sensation.

Lesson 3 • Guided Practice Sessions

Provides structured step-by-step practice of the heaviness exercise with instructor guidance. Repetition across sessions builds reliable conditioned relaxation responses.

Lesson 4 • Cancellation Procedure

Teaches the standard cancellation sequence used to exit the autogenic state safely. Proper cancellation prevents residual heaviness or disorientation after sessions.

Lesson 1 • Physiology of Peripheral Warmth

Explains how vasodilation produces warmth sensations in the limbs during deep relaxation. Understanding the mechanism supports confident passive concentration on warmth.

Lesson 2 • Integrating Heaviness and Warmth

Guides students in smoothly transitioning between the two formulas within a single session. Seamless integration deepens the autogenic state and reduces session fragmentation.

Lesson 3 • Warmth Formula and Delivery

Introduces the standard warmth formula and its sequential application across body regions. Correct phrasing and pacing are essential for reliable vasodilatory response.

Lesson 1 • Cool Forehead Formula

Teaches the final standard formula, which induces a pleasant coolness in the forehead. This formula reduces mental tension and completes the standard series.

Lesson 2 • Cardiac Regulation Formula

Teaches the heart formula to cultivate calm, steady cardiac awareness without control. Students learn safe application and contraindications for cardiac conditions.

Lesson 3 • Solar Plexus Warmth Formula

Applies warmth imagery to the abdominal region to promote visceral relaxation. This formula addresses stress-related gastrointestinal tension effectively.

Lesson 4 • Practising the Full Standard Series

Consolidates all six formulas into a single continuous practice session. Students develop fluency and timing for the complete standard AT protocol.

Lesson 1 • Organ-Specific and Symptomatic Formulas

Introduces targeted formulas for specific body regions or stress-related symptoms. These extensions build on the standard series without replacing it.

Lesson 2 • Intentional Formula Modification

Teaches evidence-based methods for modifying standard formulas to address personal needs. Modifications must preserve passive concentration and avoid active striving.

Lesson 3 • Assessing Depth of Autogenic State

Introduces criteria for evaluating how deeply the autogenic state is achieved each session. Accurate self-assessment guides decisions about formula adjustment and pacing.

Lesson 4 • Shortening AT for Daily Use

Develops abbreviated AT protocols suitable for busy schedules and workplace settings. Short forms maintain core benefits whilst fitting practical time constraints.

Lesson 1 • Evaluating Intentional Formula Outcomes

Teaches systematic methods for assessing whether intentional formulas achieve their goals. Evidence-based evaluation supports formula refinement and practitioner credibility.

Lesson 2 • Stress and Anxiety Reduction Formulas

Applies intentional formulas specifically to chronic stress and anxiety management goals. Students practise and evaluate formula effectiveness over multiple sessions.

Lesson 3 • Designing Goal-Directed Formulas

Guides students through a structured process for creating effective intentional formulas. Goal clarity and formula alignment determine the intervention's effectiveness.

Lesson 4 • Performance Enhancement Applications

Develops intentional formulas for focus, confidence, and optimal performance states. Applications span professional, athletic, and creative performance contexts.

Lesson 1 • Prerequisites for Meditative Exercises

Establishes the standard series mastery and psychological readiness required before meditative work. Premature entry into meditative exercises risks disorientation or distress.

Lesson 2 • Colour and Visual Imagery Exercises

Guides students through the first meditative exercise involving spontaneous colour visualisation. Passive observation of inner imagery deepens self-awareness without interpretation.

Lesson 3 • Object and Concept Visualisation

Advances to visualisation of concrete objects and abstract concepts within the autogenic state. These exercises develop introspective capacity and symbolic self-understanding.

Lesson 4 • Integrating Meditative and Standard Practice

Teaches how to combine meditative exercises with the standard series in a coherent session. Integration maximises depth whilst maintaining the safety of the full AT framework.