AUTOGENIC TRAINING

What is autogenic training?

Autogenic Training is a relaxation technique rooted in self-hypnosis and meditation principles. Introduced by German psychiatrist Dr. H.J. Schultz in the 1920s, this method empowers individuals to access their body's natural ability to relax through structured exercises. It is a form of self-suggestion or self-hypnosis. The intention in this course is to teach techniques that you can apply for yourself in times of need.

The Autogenic Training with Sheela 

The 8-week Autogenic Training course takes place over Zoom with a maximum participants of 12 in each group. The classes will be conducted in English. Each class lasts 60 minutes. The course fee is Euro 160.

How does Autogenic Training work?

Autogenic Training is based on six standard exercises which include:

1. Heaviness Exercise: Promotes muscle relaxation.
2. Warmth Exercise: Enhances blood flow and circulation.
3. Heartbeat Exercise: Builds awareness of your heartbeat and calms the mind.
4. Breathing Exercise: Focuses on natural, calm breathing patterns.
5. Abdominal Exercise: Encourages a sense of warmth and relaxation in the stomach.
6. Forehead Cooling Exercise: Helps clear the mind and reduce mental fatigue.

Each exercise is practiced in a quiet, comfortable position, allowing your body to gradually shift into a relaxed, meditative state. With regular practice, these techniques become second nature, enabling you to manage stress and tension anytime, anywhere.

Benefits of Autogenic Training

• Stress Reduction: Helps calm the nervous system, reducing anxiety and stress-related symptoms.
• Improved Sleep: Facilitates restful sleep by relaxing both the body and mind.
• Pain Management: Assists in managing chronic pain by reducing muscle tension and improving pain perception.
• Boosted Focus and Productivity: Enhances concentration and mental clarity by encouraging mindfulness.
• Emotional Regulation: Helps manage emotions and cultivate a sense of inner peace.
• Support for Physical Health: Can lower blood pressure, improve digestion, and boost immune function.

Course Fee Reimbursement

Good news! The 8-week Autogenic Training course fee is a Zentralen Prüfstelle Prävention (ZPP) certified course which means you can apply for reimbursements from your insurance provider—some up to 100%. and twice a year.  We suggest you contact your insurance provider to verify as they can vary from provider to provider.

Take note that you need to attend with KK Ticket. The course contains 8 classes and needs to completed within 8 weeks. The minimum attendance to obtain the reimbursement is 6 classes. This means you may be absent for two classes only. In case of absence, you may attend a class with another group within 3 weeks from end of the original course. There will no reimbursements from Sheela for any unused credits.
At the end of the course,  upon completion, you will receive a participant acknowledgement that you send to the insurance provider to apply for the reimbursements.

FAQs

How long does it take to learn Autogenic Training?
Most people can begin to notice the effects of Autogenic Training within a few weeks of consistent practice. Mastery of the exercises typically takes 2–3 months with regular sessions. 

Is Autogenic Training suitable for everyone?
Autogenic Training is generally safe and suitable for most individuals. However, those with severe mental health conditions should consult a healthcare professional before starting. 

How often should I practice Autogenic Training?
For best results, practice AT daily for 10–20 minutes. Consistency is key to experiencing the full range of benefits. 

Can Autogenic Training replace medical treatments?
No, Autogenic Training is a complementary technique that supports overall well-being. It should not replace professional medical advice or treatment. 

Do I need any special equipment for Autogenic Training?
No special equipment is required. All you need is a quiet space where you can sit or lie down comfortably and focus on the exercises.