Three stages of training.
Stage 1 - relaxation of the muscles of the body and limbs.
Classes should be conducted in a secluded, slightly darkened, quiet room in the absence of external stimuli. Exercise for autosuggestion should be done while in a relaxed posture. You can take the position lying on the rug, relax all the muscles, slightly spread the legs, the socks slightly apart, hands to leave loosely along the body, the muscles of the neck relax, while the head naturally turns to the left or right side. If you are engaged before going to bed, you can do exercises on the bed, but do not put your head on the pillow. You can take a relaxed posture in a sitting position in a comfortable chair, with the back and back resting on the back of the chair, relaxed hands resting on the arms, the legs are also relaxed and bent at an angle of more than 90 degrees, the socks are slightly apart.
Close your eyes. Adjust yourself to the fact that you are now immersed in an atmosphere of absolute relaxation, which will bring you only a pleasant feeling of peace, comfort and relaxation. Imagine mentally: "My right hand is gradually getting heavier ... My right hand is already heavy" (if you are left-handed, then start with the left hand). In this case, imagine that every muscle in your hand slowly relaxes; The hand from the very tips of the fingers to the shoulder is filled with a heavy lead; she lies powerless, like a whip; you do not want to move it, there are no forces. Then proceed to the suggestion: "My right hand is gradually warming ... It's warm." In this case, imagine that your hand is covered with a light duvet or that your hand is lying motionless in the source with warm water. The first treatment relaxes the muscles, and the second - dilates the blood vessels.
Having achieved a sensation of warmth and heaviness in your right hand, also inspire yourself a formula for the state of heat and gravity for body parts in such a sequence: left hand, right foot, left foot, whole body and neck. Then go on to relax the facial muscles. Begin yourself to inspire: "The muscles of the face are relaxed." Feel that the forehead muscles are smoothed, your face becomes soft, the jaw is relaxed, the hanging tip is slightly suspended, the tip of the tongue is located on the fusion of the upper sky and teeth. Eyelashes do not tremble. Then suggest the formula: "The forehead is cool." Imagine that on a hot summer day, a person blows a cool wind or you wash it with cool water. At first it will be difficult to avoid concentration disorders, involuntary distraction of unexpected thoughts and memories. If you are distracted, not being irritated, patiently, without resorting to strong-willed efforts, return the thoughts to the formula of auto-suggestion.
On this first stage of training comes to an end. To exit the dive, give yourself a mental command: "The hands tensed. Breath deep. I open my eyes, "and do it. If you do exercises in bed before going to bed, they will help you fall asleep if you have not slept yet. It is necessary not to use the tactics of getting out of autogenous dives, put a pillow under your head and continue lying on your back or in a position that is comfortable for you, while maintaining a state of relaxation.
In order to master the first stage of training, you will need 1-4 weeks of training.
Stage 2 - relaxation of consciousness.
After your body has relaxed, you need to "relax" your mind so that it focuses on the settings you need. To do this, after 1 stage, do not go out of autogenous immersion, but continue to mentally inspire yourself: "I'm calm ... Peace ... I enjoy it." At the same time imagine a picture that you associate with rest. For example, you can imagine that you are on a green meadow, lie, and above you a clear blue sky, you enjoy the aroma of herbs. Or maybe you are on the shore of a blue boundless sea that merges with the same endless blue sky on the horizon, sit in a comfortable deck chair and breathe in the scent of seaweed. Stay in this state of emotional comfort, for at least 5 minutes, then go to the third stage.
Stage 3 - suggestion of installations.
You went into a state of rest, relaxed your body. In this state, you can already prepare yourself for a successful solution of all your problems related to stress. To do this, you need to instill the goal settings (after all, in this condition your subconscious mind is more prepared for their perception). Formulas and settings should be brief, directly relevant to the problem and formulated in the form of positive statements. Set up the settings in advance, after you do the analysis and get to the heart of the very troubling problem.
For example, if your problem is related to your work, then for self-suggestion is suitable technique of carrying out: "I'm confident in myself ... I'm coping with my work ... I'm good at everything ... I'm attentive and focused ... With brilliance I leave absolutely all difficult situations ... I am able to communicate with my superiors ... I am absolutely calm and cool. "
After you managed to inspire yourself with the necessary formulas, you need to properly exit the dive. The formula for an exit depends on what you taught yourself. In any case, it must be pronounced (of course, mentally) very vigorously, then immediately open your eyes. For example, if you have inspired yourself a formula to work, then the output setting should be this: "I had a great rest. I am calm, confident in myself. The mood is wonderful. I am full of energy and strength. I get up and now start to work fruitfully. One two Three". Each formulation of this setting should be pronounced more energetically, as soon as you reach the "three", open your eyes and get up.