Auditory training

Life experience has long suggested, and then science has confirmed the existence of such a phenomenon: when the brain is in a drowsy, dreamlike state, he has a very important property — it is becoming more value sensitive to the words and associated mental images. Therefore, in order that the words and mental images gained their ultimate power, they must affect the brain in a drowsy, dreamlike state. It is this feature, the influence of passive, dormant brain, hypnosis and differs from other ways of regulation of mental States, such as samarbeidende, Samooborona, samapika, etc. that are implemented during waking and active consciousness.

Under gramotnosti is defined as a condition in which the brain is already not active as during the day but still not sleeping like at night. In other words, it is the transitional state between wakefulness and sleep, during sleep and between sleep and wakefulness in the hours of waking.

In the practice of autosuggestion it is necessary that the sleepy state lasted for as much time as is required to solve a particular problem. Thus, gramotnosti — its duration and depth — must be able to manage, not “sinking” it to sleep and staying to normal wakefulness.

Entering yourself in a drowsy condition, the person gains the ability to influence the words and images relevant to such functions of the body, which are not subject to volitional orders, directed to himself in a normal, waking state of health. For example, if you order heart “beating slower” the beats will not change. But if, previously immersed in slumber, mentally say ( and thus mentally “see” ): “My heart is beating slower and slower…”, the heart rate will actually become less frequent.

So, the first main mechanism behind the process of auto-suggestion, is the ability to dive into a drowsy, dreamlike state and save it the necessary time under the control of his own consciousness.

The second main mechanism is the ability to focus his extremely relaxed attention to what they do at the moment. It is well known that the closer we are engaged in any business, the more successful it is, the higher is its efficiency — coefficient of performance. When you focus on one thing, our brain automatically shuts off from everything extraneous, and nothing else just can not “enter” into the consciousness. Fully occupied my attention a good book, we can forget about everything, for example that fire delivered milk. Being extremely focused attention in the practice of anger management must nevertheless remain absolutely tension-free. For only being calm and relaxed, it allows you to keep a drowsy state. Any mental stress, including the process of attention, destroys gramotnosti and outputs involved in a activity. Two main mechanism of self — hypnosis- drowsiness relaxed and focused attention are at the heart of most methods of auditory training. In order to understand how to achieve the drowsy state and focus of attention in the classroom psycho-muscular training, you need to get acquainted with the relationships that exist between the brain and skeletal muscles.

The brain and muscles.

The world is arranged so that in moments of mental excitement our skeletal muscles involuntarily tense up. Remember any irritated or perturbed person — his appearance shows marked muscular tension. Conversely, when the brain is calm, the skeletal muscles also inadvertently relaxing. This is especially evident on small sleeping children, which the mother holds in his arms the sleeping kids and head hangs limply, and her arms and legs hang like vines. Because the brain is asleep and the muscles relax themselves. However, not only the state of the brain affect the muscles, but the muscles, in turn, in a certain way affect the brain, on mental health. The fact that any, the smallest muscle in the brain continuously signals the signals of her condition. That is why we can, without looking, say, at your hand, to say in what situation is each finger on her.

Biological impulses coming from the muscles to the brain, carry not only information about the state of “the periphery of the body”, but are a kind of stimuli that stimulate the brain activity, by stimulating it. The more intense, the more active the muscles, so, naturally, more pulses goes from them to the brain, the more it is activated. Conversely, the less active, the more relaxed the muscles are, the less impulses they send to the brain. When the brain receives less excitatory signals “periferical”, he begins to calm down, plunging first to gramotnosti, and then into a deep sleep. This physiological law, and is used in psycho-muscular training for conscious purposeful achieve the drowsy state and governance.

The first practical lesson.

In psycho-muscular training for easy learning to relax all the muscles of the body divided into five groups: the muscles of the arms, legs, torso ( from neck to hip joints ), neck ( from the chin to the collarbone in front and from the hairline to the top of the shoulder blades in the back ), and, finally, the muscles of the face.

Imagine you are in a room where five large hanging lamps, and in the corner gleamed a small nightlight. Lamp is a group of muscles, and nightlight — control quietly focused attention. Here you are relaxed, turned off the voltage from the muscles of the arms ( as if was extinguished one lamp ) became a little “darker”. Then shut down the muscles of the legs ( went out the second lamp) became even darker. Slowly, sequentially relaxing the muscles of the trunk, neck, face, how do we extinguish the lamp for the lamp and immersed in a pleasant dark — drowsy state, which provides a calm, relaxed attention — a small naturauy nightlight.

Engaged in auto-training in one of three basic poses. The most convenient of them — lying on the back. Your arms, slightly bent at the elbows, lie down flat along the body and the feet are placed at 20-40 cm. Head on the pillow, convenient for this dealing. Some people, especially lean and long-armed, more pleasant to put your hands, palms up. The second message is in an easy chair with headrest and armrests, on which are placed the relaxed hands, although in some cases they are easier to locate on the hips. The third is the most inconvenient at first glance, but is available in any situation. I. G. Schultz called this position “posture coachman on droshky”.

The essence of the “posture coachman” is to have to sit on half of a chair or bench, leaning back, feet standing full on his feet, slightly push forward so that between the rear surface of the thighs and calf muscles formed an angle of 120-140 degrees. Freely placed on the thigh it is necessary to put hands, but so that they hung down between my thighs. The head can be kept straight or slightly tilted forward, keeping it to the left or to the right. But the most important is the position of the body. The back is bent just enough so that the shoulder joints were strictly along an imaginary vertical above the hip. If the shoulders go forward, then immersing in gramotnosti body starts to fall to his knees. But if the shoulders will be behind this imaginary vertical line, you start falling back. When the correct position back as you relax the muscles will only be more and more bend, and the torso will retain a vertical posture.

The contents of the first practical lessons is as follows. First, you need to take one of the basic poses. Then close eyes — this will help you better focus on your muscles. Then by lightly shaking the muscles to prepare them for further relaxation. The training starts with relaxation of these muscles because they are the most “obedient”, they are easier to master the ABC’s psycho-muscular training. At first, the relaxation procedure is advantageously carried out in the following sequence: keeping adopted a pose and closed his eyes, half-heartedly slowly squeeze your fingers into fists and slowly strain half-heartedly the rest of the muscles of the arms, down to those that surround the shoulder joints. Hold this tension for 3-4 seconds, then quickly reset and listen to the sensations spreading from the top down ( from the shoulders to the fingers ) relaxation. This exercise should be repeated, slowly, several times, to better remember the feeling of muscular relaxation. We should not drop the voltage by actively straightening the fingers and is not necessary to check the degree of this relaxation with shaking muscles, as their activity increases. It is better to just stop to keep the muscles in tension, and they will relax to the ICRU, on what is capable at the moment.

The next step in the mastery of autogenic training on this methodology — engaging the breath to help the muscles. Here’s how: at the moment of muscle tension using breath the average depth, after which breathing is delayed for the same 3-4 seconds. Immediately together with the relief of muscle tension is a slow exhalation, against which relaxation is usually felt more clearly.

The ability to relax their skeletal muscles is a very important acquisition. First, the weakened muscles, specified prepared exercise, become like the rails on which then “go” mental processes — words, the corresponding mental images, attention, slightly increasing the degree of relaxation, and secondly, muscle is very useful function in the prevention of psychogenic diseases, such muscles, as a kind of lighting rod, you can drop the excessive neuro-psychological tension that occurs in connection with distressful conditions.

“My hands “….

So, arm muscles by carrying out specified physical exercises can to some extent relax. Now you can connect the power of words and the corresponding mental images designed to enhance the degree of relaxation. The right words for this are the first lesson in the following formula suggestion:” My hands relax and get warm”. Why “…and get warm”? And because heat helps to relax — think of yourself in the cold, when you want to compress and under the hot sun, where, seemingly, the whole body becomes relaxed.

The first words of the formula “My hands…”, say mentally to the point of muscle tension of the hands and subsequent delay of the voltage on the background of breath. To a mental image arising behind the words was perfectly clear, try to carefully examine their hands and note all their features, then the mental image of hands will take exactly subject the clarity and the effect on subsequent self-suggestion.

The next word — “relax…”. Pronounce it mentally after reset muscle tension, amid a calm, slow exhale. The word promyslovaya very slowly, better on the syllables ” dis-als – shit-poop-Xia…”. Often propilivanie delayed for a longer time than is quiet slow exhale. In such cases, you should not speed up the pronunciation of words, and just go for a normal, that is calm and shallow breathing. So “relax…”.What mental image have to get up at the same time with this word? Everyone involved in it is purely personal. Someone “sees” their muscles soft, “jelly, jelly”, others “how liquid the dough, cheese, sauce”, some get a image and a feeling of “lightness, weightlessness.” But whatever created the image that accompanies the word, it needs to be selected only at the first lesson, then, in the process of further training, could become extremely clear and bright. Should not be a situation in which today the muscles are seen “as wool” and tomorrow — “like jelly”.

In the first training session, the words “My hands are relaxed…” and the corresponding mental images when used in conjunction with the regulation of muscle tension and breathing should be repeated 4-5 times. This usually is enough to feel the effects of the verbal action. After that you can start mastering the second half of the formula to the words “…and get warm”. Here muscle tension is not already connected, and the breathing is so: “…and” is an easy breath, and the word “te-plait-s…” promyslovaya on the background slow calm exhalation. As for mental images associated with the word “get warm”, they can be very different.

The simplest way is to imagine that from the shoulders to the fingers spreading the warm water, if from the soul. Now all known elements will collect in a single formula of auto-suggestion — “my hands relax and get warm”. It is used like this: first, amid the breath of medium depth half-heartedly and slowly tense the muscles of the arms and mentally pronounced the words “my hands…” with the involvement of mental image of their own hands. All this is done at the same time. Then, after 3-4 second delay of breath and tension, pronounced quick relief of this tension followed by a relaxing and slow exhale and mind’s articulation of the syllables in the words “RAS-SLA-fucking-ut-Xia…”, which promyslovaya simultaneously with exhalation and is accompanied by a present or imagined mind’s way of relaxation of the muscles of the arms.

Most engaged in auto-training by the method of the PMT is the first lesson, the hands clearly enough to relax and get warm. But in order to develop and consolidate the achieved results, it is necessary to exercise everyday at least for 3-5 minutes 3-4 times a day, and the last time was in bed, before bedtime. Auto-training classes have always like the “game” and not a boring, annoying job.

Subsequent workshops.

Go to the mastering of the following formula — “My legs relax and get warm”. To stretch the muscles of the legs must be so: for the socks breath slowly “take” on themselves while straining to half of the maximum force ( “pull” ) the muscles of the calves, thighs and buttocks. It should mentally say: “My feet…” and keep their image in the calm focus of his attention. After 3-4 seconds the voltage quickly dropping to a slow and quiet exhale begin to mentally pronounce the word “RAS-SLA-fucking-ut-Xia…”, accompanying its corresponding mental image of the process of relaxation. Making sure relaxation at least a little apparent, do a light breath, mentally say the word “and..” and then simultaneously with a slow calm exhalation promyshlyayut the word “heat-Le s…”, presenting or imagining the process of warming the muscles.

The formula for the muscles of the torso, “My body relaxes and warms” as follows: on the inhale slowly bend your abdominal muscles, chest, back, both when the command “Attention!”, and slow calm exhalation the muscles relax quickly, as in the command “at ease!”, accompanied by the relevant mental images. The idea of warmth can be very different, depending on personal experience — from the heat, covering the torso in the steam bath, until the warming rays of the sun. Then off the neck muscles, according to the formula “My neck relaxes and warms”. Neck muscles into a separate group because, when mental fatigue, research has shown, this group of muscles is very intense. And, in removing their stress, we give you the opportunity to relax a tired mind. To strain your neck to further relax it to pull his head into his shoulders, and a little lift to the ears and to hold such a position at a height of breaths within 3-4 seconds. After the reset voltage, which always occurs simultaneously with the beginning of the calm, slow exhale, feeling ratecaused relaxation manifests itself very clearly. Mental images of relaxation and warmth are selected from individual experience. If the neck is bad to warm up, it is necessary to take a warm scarf to wrap them bare neck for 10-15 seconds, then remove it and imagine that heat, that heat is retained. Repeat this procedure 5-6 times in a row, could be due to the introduction of the scarf on the neck well enough to feel the warmth in this group of muscles. Anyone can not imagine the arterial blood in dilated vessels this region.

And finally, the last group — the muscles of the face, off of which is carried out by using the formula “My face relaxes and warms”. Although these muscles due to their weight is much smaller than the other muscle groups from the face, due to a number of reasons, goes to the brain very large flow pulses. That is why to achieve tranquility is very important to be able to switch off from the tension of the muscles of the face. In the process of learning self-straining them slightly: the breath should be slightly nahmuril forehead, narrow eyes, slightly clench your teeth and lips. During the subsequent relaxation, running in the background slow calm exhalation, the muscles of the forehead and around the eyes as if smoothed, and the teeth and lips slightly open. There is a “mask of peace”, with which you can greatly reduce stress in the brain. Need to warm only the lower part of the face, the one that is located below the eye. This will avoid discomfort in the eyeballs and head. Mental images can be varied ( for example, hot compress after shaving ).

In cases where memory is not retained useful images, need , eyes closed, to bring the person to a table lamp at such a distance, to have the feeling of pleasant warmth in the lower face, and, then, separating myself, to remember (to imagine) it’s warm.

So you met with off “five lamps”, five muscle groups. The result is a state of pleasant calm. It can be fixed with the formula ” a state of pleasant (thorough) peace.”

Now, when all the muscles become obedient, when the drowsy state is held firmly under the control of calm attention, it was the turn for the study of psycho-muscular training, which, although mastered the latter, but then is always first. The formula for this is: “I relax and calm down.” It is used as follows: when the mental utterance of the pronoun “I” is a breath of medium depth and strain at the same time half-heartedly, as if sweetly stretching, your muscles all at once. After a 3-4 second delay voltage, and the breath of all shortened muscles instantly relax and calm amid slow exhalation promyshlyayut the verb “RAS-SLA-fucking-YUS…”. Attention at the word “relax” slowly “scans” all the muscles — arms, legs, torso, neck, face, in which already begins the process of relaxation. Promyslova the word “rest”, attention should be directed to the place that is most concerned about at the moment, and stop over them like a spot light from a hand torch.

Now collect together all the formulae psycho-muscular training:

  • I relax and calm down…
  • My hands relax and get warm…
  • My arms are completely relaxed…warm…fixed…
  • My legs relax and get warm…
  • My feet are completely relaxed…warm…fixed…
  • My body relaxes and warms…
  • My body is fully warm rasslablenno……stationary…
  • My neck relaxes and warms…
  • My neck is completely relaxed…warm…fixed
  • My face relaxes and warms…
  • My face is completely relaxed …warm…fixed…
  • Status ( complete, deep ) rest…

In the process of mastering auto-training by the method of each PMT preliminary formula that causes two sensations of relaxation and warmth, you can promyshlyat two, four, six times in a row. And this should be done slowly. In day it is recommended to workout 4-6 times of 5-10 minutes. After mastering the preliminary formulas we can proceed to the final formula:

  • I relax and calm down…
  • My arms are completely relaxed…warm…fixed…
  • My feet are completely relaxed…warm…fixed…
  • My body completely relaxed…warm…fixed…
  • My neck is completely relaxed…warm…fixed…
  • My face is completely relaxed…warm…fixed…
  • Status ( complete, deep ) rest…

These formulas can be reduced to three:

  • I relax and calm down…
  • All my muscles completely relaxed…warm…fixed…
  • Status ( complete, deep ) rest…

If there is no need to solve any special problem, after the formula “peace” thing is supposed to end up as:

  • My entire body is resting…
  • I rested and calmed down…
  • Feeling good!

With pleasure would go to another business!

After that it slowly, taking a deep breath “sweet” to stretch the whole body, exhaling, stand up, do some warm-up exercises and get down to business.

 

Hardening

“Ah, my dear children! If you knew, what cold, what is this strength, what joy, what grace! As it strengthens every cell, every vessel, awakens the nervous system.”

P. K. Ivanov. Continue reading