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 Berlin.
That system, which has been clinically analyzed and tested over
many decades, is based on the natural order in which the
muscle-tensions of the body relax down in sympathy with each other
and also utilizes a system of auto-suggestion that enables the
individual to enter into and control the deepest regions of the
psyche.
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 mich; nicht ich atme; es atmet
mich. (literally translated: it breathes me; not I breathe; it
breathes me.). After a short period of watching the breath, it can
be forgotten and full attention paid to the business at hand. With
a moderate amount of care and delicacy, the calmness will usually
remain.
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.