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I Place your feet in front of you about a foot apart. Drop your shoulders and look at the floor a few feet in front of you; this stops you shortening the muscles at the side of the neck.
2 Take one deep breath, lifting your shoulders as you do so; open your mouth as you let the breath out and drop your shoulders. Imagine you are as limp as a wet sweater.
3 Breathe normally, lift the shoulders towards the ears and let them drop towards the floor. Do this eight times if you can.
4 Keeping the arm limp, circle each shoulder in a front to back direction eight times, and then try doing them together.
5 To stretch the neck allow your head to fall to the right, bring it back to the centre, then allow it to drop to the left; four times each side. Don’t raise your shoulder to meet your ear.
6 Stretch both arms to the ceiling and let them fall loosely towards the floor.
7 Stretch out the fingers, then draw eight circles both ways with the forefingers.
8 To exercise the legs draw the same circles with each big toe in turn.
9 For the buttocks and thighs tighten these muscles and feel yourself rise in your seat.
10   Finish by standing up and shaking all over like a wet dog.
Fear of being seen to shake in public can sometimes keep people indoors; regularly doing the wet dog exercise is very helpful. It takes a lot more energy to hold shaking in than to let it out. Have a good shake whenever you feel tense and particularly before any social event you are worried about. If you are in trouble when you are out find a lavatory where you can let your jaw go loose and allow yourself to shake from the head down.
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This involves giving yourself positive commands when you are in a relaxed state. It differs from self-talk – which can be done anywhere at any time – and needs to be done in a disciplined manner. It can be used for relaxation, pain control, or for altering a negative and fixed mind-set (for example ‘I cannot go out in case I can’t find a lavatory in time’).
Here is an example of a relaxation exercise; you can build in your own special commands at the end. Please note: you will get much further with this if you do ten minutes abdominal breathing first, make sure you are warm, and that the telephone is disconnected.
Repeat each command three times:
1 My left arm is heavy and comfortable
2 My left leg is heavy and comfortable
3 My right arm is heavy and comfortable
4 My right leg is heavy and comfortable
5 My head is heavy and comfortable
6 My chest is heavy and comfortable
7 My abdomen is heavy and comfortable
8 My whole body is heavy and comfortable
Repeat the entire sequence, this time giving the command. My left arm is warm…
My digestion gets better every day – repeat eight times.
Every system in my body is balanced and healthy – repeat eight times.
Autogenic training is particularly useful for people who have difficulty conjuring mental images.
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