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Institute of Serenity PMB 875, 713 W. Spruce, Deming, NM
Teaching Relaxation, Rest, and Renewal since 2002
Passive Concentration
Passive concentration is opposite to what you are probably well acquainted with as – active - concentration.
With active concentration, you are goal- and result-oriented with the likely notion in the background that the harder you concentrate and the harder you work, the more likely you are to achieve your goals. Phrases for Autogenic Training with active concentration would be like this: “I want my right arm to become heavy!” Or, “Right arm, become heavy!” The result, however, would be like trying to fall asleep with force.
Other spontaneous occurrences that cannot be forced are laughter and falling in love.
Passive concentration is the permissive and accepting attitude out of which you intentionally relinquish any effort and willpower during your practice of Autogenic Training. Indifferent toward any outcome, you become the observer of what is happening in your body. You concentrate “passively” for example on your right arm to become heavy without any effort to bring about the sensation of heaviness. You allow the sensation of heaviness to arise as you allow the pleasant sensation of deep relaxation to permeate you gradually. The more passive your concentration is, the more profound and lasting the experience of relaxation will be.
Passive concentration clearly distinguishes Autogenic Training from many other relaxation techniques like Progressive Muscle Relaxationor Biofeedbackin which the trainee learns how to gain control over autonomous bodily functions actively.
Passive concentration has similarities to “mindfulness” as a spiritual concept in some Eastern meditation traditions. Here, you learn to become the observer or “watcher” of the mind, allowing each thought, each emotion, each sensation to arise and then to dissipate into the next moment. Your awareness and your knowing that you are watching leads to detachment from and non-identification with your mind’s content.
However, Autogenic Training has no religious or spiritual connotations and does not conflict with any beliefs.
Passive concentration in itself is an excellent stress management and relaxation tool. It releases the tension that comes with identification with the mind’s content, like an angry thought about your co-worker. Passive concentration gives you “space” around thoughts and emotions and the freedom to choose whether you want to act on them or not.
Autogenic Training uses passive concentration to cultivate your surrender and trust in your bodily functions and to deepen your ability to relax profoundly and lastingly as well.
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Now you know all about the tools of Autogenic Training, namely the Six Phrases and Passive Concentration. How about a little theory lesson?
