Excerpted from "A Year of Health Hints"
365 Practical Ways to Feel Better and Live Longer
Imagine scraping your nails across a blackboard or biting into
a raw lemon. Either thought probably made you cringe--the power
of suggestion is that strong. Used correctly, suggestion is yet
another effective stress-management tool.
A technique called autogenic training is based on the power of
suggestion and was developed many years ago to reduce muscle
tension in chronic headache sufferers. Basically, you give
yourself a series of verbal commands geared to induce feelings of
either heaviness or warmth. "Heaviness" commands
promote muscle relaxation; "warmth" commands relax the
blood vessels, so blood flows more freely, triggering sensations
of warmth. Together, the two sensations promote relaxation.
Here's how it's done.
1. Choose a quiet environment with no
distractions. Dim the lights and wear comfortable clothing. Sit
in a comfortable chair and close your eyes.
2. Start with your right arm (if you're
right-handed) or your left arm (if you're left-handed), and
slowly give yourself these verbal clues:
My arm is heavy. (Repeat three times for each arm.)
My leg is heavy. (Repeat three times for each leg.)
Both my arms and legs feel heavy. (Repeat three times.) It might help to visualize small weights attached to your arms and legs.
3. Follow the same sequence for the "warmth" commands:
My arm is warm. (Repeat three times for each arm.)
My leg is warm. (Repeat three times for each leg.)
Both my arms and legs feel warm. (Repeat three times. It might help to imagine your arms and legs submerged in warm bath water or basking in sunlight.)
4. To complete the exercise, take a deep
breath and say, "I am calm."