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Institute of Serenity PMB 875, 713 W. Spruce, Deming, NM
Teaching Relaxation, Rest, and Renewal since 2002
The Instruction Booklets
and First Tips
In the six booklets that come with your Self-Study Program and that you receive during your online class, you will find plenty of detailed instructions on the following topics:
The lying down position
The sitting position
Lying down position versus sitting position
Introduction to each phrase
Physiological causes for each effect of Autogenic Training, such as heaviness and warmth
Different ways to finish your Autogenic Training session
Finding your own wording
Number of repetitions
Pacing your repetitions
Adding imagery
How to coordinate your breathing with Autogenic Training
Finding the order of the phrases that fits you best
Training obstacles and how to deal with them
How to make yourself independent from the CDs
Adding a phrase on your own, designed to help you with a specific issue
Tips for your further practice and for the cultivation of relaxation and serenity
The following tips are meant to give you a first glimpse in how to practice Autogenic Training, on “setting the scene,” and on what to avoid. Your Self-Study Program or the information received during the online class will give you much more detailed information and instructions. Additionally, with the email support you are entitled to with the purchase of the program you will receive tips tailored for your practice.
Here are some general tips: You will always make sure that you do not practice Autogenic Training after heavy meals, smoking or drinking.
Ensure that you will be not disturbed by telephone or other sudden noises when you settle down for your Autogenic Training session.
Turn off any bright light, and silence the phones. You may want to let others know that you are going to practice Autogenic Training for the next ten to fifteen minutes.
Take off your shoes and glasses. Loosen the belt of your pants or your skirt so that you do not have to breathe against a resistance.
Practice at least once a day. If you practice before you go to bed, skip the forehead phrase.
Practice regularly! Whenever possible, reserve the same time each day for your training. Don’t make another task or chore out of it. Think of your practice time as time reserved just for yourself and as a time to just be!
After a few weeks, start practicing Autogenic Training at another location besides your home. Try it in your doctor’s waiting room, in the subway, or while at your desk at work. However, never practice Autogenic Training while driving a car or while operating heavy equipment!
"After taking the class in Autogenic Training, I can fall asleep much faster, and I can relax my mind much easier." Chuck C.
Order your Self-Study Program here today! Or Register here
for the e-course!
You will always make sure that you do not practice Autogenic Training after heavy meals, smoking or drinking.
Ensure that you will be not disturbed by telephone or other sudden noises when you settle down for your Autogenic Training session.
Turn off any bright light, and silence the phones. You may want to let others know that you are going to practice Autogenic Training for the next ten to fifteen minutes.
Take off your shoes and glasses. Loosen the belt of your pants or your skirt so that you do not have to breathe against a resistance.
Practice at least once a day. If you practice before you go to bed, skip the 
Practice regularly! Whenever possible, reserve the same time each day for your training. Don’t make another task or chore out of it. Think of your practice time as time reserved just for yourself and as a time to just be! 
After a few weeks, start practicing Autogenic Training at another location besides your home. Try it in your doctor’s waiting room, in the subway, or while at your desk at work. However, never practice Autogenic Training while driving a car or while operating heavy equipment! 
