{"id":213,"date":"2021-01-03T18:07:29","date_gmt":"2021-01-03T19:07:29","guid":{"rendered":"https:\/\/mahnazmashreghi.com\/de\/?p=213"},"modified":"2021-03-28T19:29:30","modified_gmt":"2021-03-28T19:29:30","slug":"atogyan","status":"publish","type":"post","link":"https:\/\/mahnazmashreghi.com\/de\/blog\/213\/","title":{"rendered":"Autogenes Training"},"content":{"rendered":"

Autogenes Training<\/span><\/h1>\n

Das Autogene Training ist ein Entspannungsverfahren, das auf\u00a0Autosuggestionen\u00a0beruht.<\/span><\/span><\/p>\n

Dieses Verfahren wurde von dem\u00a0Psychiater Heinrich Schultz\u00a0um etwa 1925 entwickelt.<\/span><\/p>\n

Ziel ist es, k\u00f6rperliche Stressreaktionen zu senken. Durch Selbsthypnose k\u00f6nnen ge\u00fcbte Personen nacheinander verschiedene K\u00f6rperregionen in einen entspannten Zustand versetzen. Die Wirksamkeit der Methode ist dabei wissenschaftlich belegt. Das Training hilft bei Stress, Nervosit\u00e4t, Schlafst\u00f6rungen und psychosomatischen St\u00f6rungen.<\/span><\/p>\n

\u00a0<\/span><\/p>\n

Das autogene Training kann in Gruppen und in Eigenregie zuhause erlernt und praktiziert werden. Man kann es im Liegen, Sitzen und Stehen durchf\u00fchren.<\/span><\/p>\n

\u00a0<\/span><\/p>\n

Die \u00dcbungen der Grundstufe des Autogenen Trainings<\/span><\/b><\/p>\n

Die Grund\u00fcbungen der Unterstufe des Autogenen Trainings bestehen aus autosuggestiven \u00dcbungen. Pro \u00dcbung macht man 1 bis 2 Durchg\u00e4nge.<\/span><\/p>\n

1. Schwere \u00dcbung<\/span><\/strong>\u00a0f\u00fchrt zu einem Gef\u00fchl der Schwere in den Gliedma\u00dfen (Muskelentspannung). Eine typische Autosuggestion lautet: „Die Arme sind schwer.“<\/span><\/p>\n

2. W\u00e4rme \u00dcbung<\/span><\/strong>\u00a0f\u00fchrt durch eine bessere Durchblutung zu einem W\u00e4rmegef\u00fchl in den Gliedma\u00dfen. Typische Vorstellung: „Die Arme sind warm.“<\/span><\/p>\n

3. Atem \u00dcbung<\/span><\/strong>\u00a0vertieft die Entspannung durch konzentriertes, ruhiges Ein- und Ausatmen. Typische Autosuggestion: „Die Atmung geht ruhig und gleichm\u00e4\u00dfig.“, „Es atmet mich.“ oder „Mein Atem flie\u00dft ruhig.“<\/span><\/p>\n

4. Herz \u00dcbung<\/span><\/strong>\u00a0(Konzentration auf den Herzschlag) beruhigt weiter. Eine typische Autosuggestion lautet: „Mein Herz schl\u00e4gt ruhig und regelm\u00e4\u00dfig.“<\/span><\/p>\n

5. Sonnengeflecht \u00dcbung:<\/span><\/strong>\u00a0Konzentration auf den Solarplexus und seine Durchblutung. Eine typische Autosuggestion ist: „Das Sonnengeflecht ist str\u00f6mend warm.“<\/span><\/p>\n

6. Kopf \u00dcbung:<\/span><\/strong>\u00a0Konzentration auf eine \u201ek\u00fchle Stirn\u201c. Eine typische Autosuggestion lautet: „Stirn k\u00fchl.“<\/span><\/p>\n

Wichtig zu wissen:<\/span><\/strong>\u00a0Je mehr ge\u00fcbt wird, umso besser ist die Wirkung der einzelnen \u00dcbungen auf den K\u00f6rper und das seelische Befinden.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Autogenes Training Das Autogene Training ist ein Entspannungsverfahren, das auf\u00a0Autosuggestionen\u00a0beruht. Dieses Verfahren wurde von dem\u00a0Psychiater Heinrich Schultz\u00a0um etwa 1925 entwickelt. Ziel ist es, k\u00f6rperliche Stressreaktionen zu senken. Durch Selbsthypnose k\u00f6nnen ge\u00fcbte Personen nacheinander verschiedene K\u00f6rperregionen in einen entspannten Zustand versetzen. Die Wirksamkeit der Methode ist dabei wissenschaftlich belegt. Das Training hilft bei Stress, Nervosit\u00e4t, Schlafst\u00f6rungen […]<\/p>\n","protected":false},"author":2,"featured_media":214,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[1],"tags":[349,354,357,353,351,238,242,216,356,350,221,352,347,355],"yoast_head":"\nAutogenes Training - mahnaz mashreghi<\/title>\n<meta name=\"description\" content=\"\u0647\u0645\u0640\u0647 \u06cc \u0645\u0640\u0627 \u062a\u0648\u0627\u0646\u0627\u06cc\u0640\u06cc \u0628\u0640\u0647 \u0622\u0631\u0627\u0645\u0640\u0634 \u0631\u0633\u0640\u06cc\u062f\u0646 \u0631\u0627 \u062f\u0631 \u062f\u0631\u0648\u0646 \u062e\u0640\u0648\u062f \u062f\u0627\u0631\u06cc\u0640\u0645. \u0634\u0640\u0645\u0627 \u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u0640\u062f \u062a\u0646\u0647\u0640\u0627 \u0628\u0640\u0627 \u06a9\u0645\u0640\u06cc \u0628\u0631\u062f\u0628\u0640\u0627\u0631\u06cc \u0648 \u062a\u0627\u0645\u0640\u0644 \u0631\u0627\u0647 \u062e\u0640\u0648\u062f \u0631\u0627 \u0628\u0640\u0647 \u0633\u0640\u0648\u06cc ...\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/mahnazmashreghi.com\/de\/blog\/213\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Autogenes Training - 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