I suoni rilassanti della natura
Per rilassarci possiamo trarre spunto dagli elementi naturali. Non per forza dobbiamo essere in un luogo idilliaco, possiamo essere anche in città, magari ai giardini pubblici. A volte basta ascoltare il rumore della pioggia quando siamo in casa, o guardare la neve...
The soothing power of natural elements
To relax it is good to take into consideration the soothing power of natural elements. We don’t have to be in an idyllic place to feel it, we can also be in a city, maybe the public gardens or a park. Sometimes listening to the sound of the rain when we’re at home, or...
L’isola segreta
L'isola segreta Durata dell'esercizio: 5-15'. Prima di eseguire l'esercizio, leggi le istruzioni propedeutiche. Questo esercizio è utile per calmarci e recuperare energie. Indicato soprattutto in autunno ed inverno, quando cominciamo a sentire la mancanza della luce e...
Perché si fuma e come smettere di fumare
La cattiva abitudine del fumo ha molte componenti ed è per questo che tanti fumatori trovano difficile smettere. Le componenti a cui più spesso si fa riferimento sono le seguenti: dipendenza dalla nicotina. La nicotina è un eccitante tossico che dà assuefazione. La...
Self-hypnosis
In order to define self-hypnosis, we should try to define hypnosis. Despite the fact that the latter has been known for 200 years, a thorough definition of this state of mind doesn’t exist yet. According to the American Psychological Association, hypnosis is a...
Autoipnosi
Per definire l’autoipnosi bisogna provare a dare una definizione di ipnosi. Sebbene questa sia stata studiata ed applicata in occidente da più di 200 anni, ancora non esiste una definizione esaustiva ed univoca del fenomeno ipnotico. Secondo la definizione...
What is Autogenic Training for
Autogenic Training is more than just a relaxation technique. It has a huge field of application ranging from self-help to sports and from psychological to medical applications. In the medical or clinical field, we may say that there is no disease that cannot be...
Preparation for relaxation exercises
Relaxation exercises must not be done while driving, working or carrying out other activities that require attention. Take 10-20 minutes to devote only to yourself, in a place where you can stay alone. No matter whether in the morning, the afternoon or on evening. If...
The positions of Autogenic Training
To learn the standard exercises of AT and practice them, you need a peaceful and quiet setting, sufficiently heated, at least at the beginning of the practice. Clothing should be comfortable and not constricting. Loosen your belt if too tight, untie your shoelaces,...
Autogenic Training
What is Autogenic Training Autogenic Training (AT) is one of the best known, most practiced and experimentally studied relaxation technique. It derives from hypnosis and was developed by the German psychiatrist and psychotherapist Johannes Heinrich Schultz...
General Relaxation exercise
The aim of this exercise is to achieve a state of general relaxation. Before doing the exercise, read the preparation instructions. Duration: 10-15 minutes. I take three deep breaths, then keep on breathing naturally and in doing so I start to relax. With each breath...
Meeting the self from the future
Meeting the self from the future Duration of exercise: 10-20 minutes. Before doing the exercise, read the preparation instructions. This exercise can be helpful when we feel confused or when we have to take important decisions. Get into a comfortable position...
Embracing yourself in the past
Embracing yourself in the past Duration of the exercise: 5-15 minutes. Before doing the exercise, read the preparation instructions. It has happened to all of us, even as children, to have suffered some kind of trauma. This exercise is meant to reassure...
The waterfall of light
The waterfall of light Duration of the exercise: 5-15 minutes. Before doing the exercise, read the preparation instructions. This exercise is particularly useful for increasing mental and physical energy, in case we feel tired and stressed out. After following...
Preparation for visualization exercises
Visualization exercises must not be done while driving, working or carrying out other activities that require attention. Take 10-20 minutes to devote only to yourself, in a place where you can stay alone. No matter whether in the morning, the afternoon or on evening....
Visualization techniques
Visualization techniques Visualization is an ancient mental technique that has been known and used within eastern meditative practices for centuries. It consists in imagining something. This means to reproduce mental images that have already been seen in...
Jacobson’s Progressive Muscle Relaxation
Progressive Muscle Relaxation (PMR) is a technique to learn how to control your muscle tension. It was conceived by Edmund Jacobson (Chicago, April 22, 1888 - Chicago, January 7, 1983), a physician who specialized in internal medicine and psychiatry, and dealt with...
A cosa serve il training autogeno
Il training autogeno (TA) ha applicazioni vastissime. Di seguito un elenco non esaustivo di tali applicazioni.Favorisce il rilassamento muscolare e fisico.Aiuta ad individuare le tensioni fisiche e a sbloccarle.Consente un rapido recupero delle energie. Ad esempio...
Esercizio di rilassamento generale
Lo scopo di questo esercizio è quello di raggiungere uno stato di rilassamento psico-fisico. Prima di eseguire l’esercizio, leggere le istruzioni propedeutiche. La durata è di 10-15 minuti circa. Per eseguire l’esercizio potete ripetervi mentalmente il testo in...
Istruzioni propedeutiche agli esercizi di rilassamento
Gli esercizi di rilassamento non vanno praticati mentre si guida o si stanno svolgendo attività lavorative o altre attività, ma solo durante una pausa da tutte queste. Prendetevi 10-20 minuti da dedicare solo a voi stessi, a casa o in un posto dove potete stare in...
