BASIC
RELAXING TECHNIQUES
©1985 The Anstendig Institute
Before
any activity demanding mental receptivity, whether on the conscious or
subliminal level, it is desirable to physically relax as much as possible.
Muscle tensions and the tense mental states associated with physical tension
greatly reduce impressionability and the capacity to be consciously aware.
There
are many methods of relaxing, but few have been scientifically studied, tested
and documented. One of those few is the original Auto-genic Training of Dr.
Johannes Schulz of
The
complete Auto-genic Training should only be taught individually by a qualified
psychiatrist, due to many dangers, both physical and psychological, that can be
encountered in its deeper, more advanced stages. But the first few stages of
the relaxation of muscle tension can be safely practiced without supervision.
There
is a general confusion as to the order in which the muscles of the body should
be relaxed. The most common theory mistakenly advocates relaxing the body from
the feet up. This theory is based on the impression that, when going to sleep,
we lose consciousness of the body from the feet up. But, the order in which we
lose consciousness of the body when dropping off does not correspond to the
order in which the relaxing of one muscle induces a similar, sympathetic
reaction in other muscles of the body. Clinical tests have proved that there is
such an order and that it begins from the top, starting with the forehead and
working down the body in the following order:
forehead
facial muscles (eyes, mouth, etc.)
neck
shoulders
arms
elbows
hands
legs
knees
feet
The
method used by the Auto-genic Training is to first calmly auto-suggest to
oneself “I am completely relaxed and tranquil" a few times. The next step
is to individually relax each muscle, while thinking “my forehead is relaxed, I
am completely relaxed and tranquil, My eyes are
relaxed, I am completely relaxed and tranquil”, and so on through the
sympathetic order (the word "my" can be left out, if desired). After
the forehead is relaxed, the facial muscles can be individually relaxed or,
when the technique has been mastered, relaxed altogether or in groups.
As
the muscles relax, the blood circulation is freed and there is usually a
resulting feeling of warmth in certain key areas of the body, particularly the
elbow and knees. There is also a feeling of heaviness in the arms and legs, particularly if this is practiced lying down. Both of
these points are included in the Auto-genic Training by auto-suggesting
"Arms lie heavy on the bed", “warmth at the elbows” and "warmth
spreads from the elbows and knees throughout the rest of the body”. The
important thing is to be aware of, and not startled by, the effect.
The
order in which the muscles are relaxed is most important, not necessarily how
you go about relaxing them, as long as the auto-suggestion is done in as calm
and peaceful a way as possible. A method, which is usually used by the beginner
along with the auto-suggestion, is to first locate the desired muscles (each
category--eyes, arms, etc.--actually includes a group of muscles) by tensing
them slightly and then relaxing the tension. This method can be used by itself,
without the auto-suggestion. After a little practice, it becomes possible to
simply relax these key muscles almost simultaneously any time, at will.
The
other most effective, but also more dangerous, technique for calming the body
and elevating consciousness uses the breathing apparatus (the further stages of
the Auto-genic Training also incorporate instructions for breathing). Basically. all techniques which
demand that the practitioner consciously direct or, in any way, actively
control the breathing mechanism should be scrupulously avoided, except under
the guidance of an expert. The breathing mechanism is extremely complex. Effective. safe techniques for
willfully controlling the breath are complex and delicate. The process of
mastering these techniques progresses in round-about ways that are difficult to
recognize and follow without expert guidance. Consciously directing the
breathing mechanism is a late stage in this process.
The
breathing mechanism takes care of itself admirably and should be left to do so
by itself. In basic relaxing techniques, the breathing mechanism should in no
way be tampered with or consciously directed. But, it is possible to be aware
of your breathing without interfering with it. This is accomplished simply by
watching the air coming in and out of the nose. Watching the breath at the nose
is important, because paying attention to the muscular movements of the
breathing apparatus in the torso leads to the temptation to try to control the
breathing by interfering with the action of the muscles. By itself, the simple process of watching the breath usually results in a noticeable,
natural calming of the breath and, thereby, of the whole body itself. It
is important, however. to emphasize that any
inclination to try to consciously direct the breathing should be resisted.
Simply let it breathe. Just watch it, and nothing more. The Auto-genic Training
utilizes the suggestion ‘Es atmet
Posture
is a crucial factor in calming the body through relaxation. Besides
the well-known medical effects of posture, if the body is not erect. with the rib-cage up and out of the way of the breathing
mechanism (diaphragm, etc.), the breath will be lifting the rib cage with every
in-breath. Since the rib-cage is the heaviest part of the body, this is a great
loss of energy and a highly irrational use of body energy which keeps the body
from relaxing adequately. Such a massive movement as that of the rib-cage is
also highly distracting. To breathe correctly, only the front of the abdomen,
below the rib-cage should move. It is, therefore, important that the body be
held erect enough so that the rib-cage is up out of the way of the breathing
mechanism.
Naturally,
the above directions are for beginners. Anyone who has mastered advanced
techniques of relaxation or breathing should, while using great discretion,
feel free to utilize his own methods. In fact, certain advanced breathing
techniques, in which the breathing mechanism is freed (liberated) from much of
its reflexive interaction with other muscular tensions of the body, can allow
the achievement of complete calm in any physical posture and under
circumstances that are otherwise not conducive to consciousness. Most important
is to avoid using techniques that demand continuous concentration on the
techniques themselves. Relaxing should be a means of intensifying awareness and
impressionability; the technical means should not distract from the purpose.
The
techniques described in this paper are the simplest and most effective, without
leading the practitioner into any dangerous areas. Anyone interested in
pursuing them further should only do so under experienced, professional
guidance.
The
Anstendig Institute is a non-profit, tax-exempt, research institute that was
founded to investigate stress-producing vibrational influences in our lives and
to pursue research in the fields of sight and sound; to provide material
designed to help the public become aware of and understand stressful
vibrational influences; to instruct the public in how to improve the quality of
those influences in their lives; and to provide research and explanations for a
practical understanding of the psychology of seeing and hearing. The institute
maintains an outreach program utilizing and demonstrating the results of its
research.