OPTIONS & FEATURES • 2 versions of the AT: "with presentations" & "only formulas" • Volume of voice, music & sounds • Long and short form of gravity exercise • pauses between the formulas (5-30 sec.) • To fall asleep or relax • Number of repetitions of the formulas • with / without intro • Determine total running time • 5 musics and 21 nature sounds • Combine 2 natural sounds with music • Timer: resume the music / sounds • Lead time (10-60 sec) before exercise begins TO THE APP & TO THE AUTOGEN TRAINING This app is suitable for anyone who wants to relax quickly and deeply with the autogenic training. With the help of ideas (sun-beach-sea) this is easier for many. In addition, in this app in the version "formulas only" but also be practiced only with the formulas. Those who only want to practice and progress as flexibly as possible from beginner to professional with the classic formulas of the AT - without instructed ideas - are also recommended to our app "Autogenic Training | AT-Profi". Autogenic Training (AT) was described by J.H. Schultz developed in the 20s of the last century and is one of the established and scientifically sound methods of relaxation. The AT is based on the principle of autosuggestion (self-hypnosis). The positive effects of AT are scientifically proven. In this app, all phases of the AT and the complete program are taught and practiced. The heart exercise was deliberately left out. This is also recommended by some therapists and scientists, as some practitioners have difficulty relaxing. If you are a beginner, for the first few days you only have to take the first phase (heavy exercise). The gravity exercise is the central exercise in the AT, as it is a prerequisite for relaxation and thus for all subsequent phases; therefore, this phase will be guided and practiced longer and more intensively at the beginning. Once you feel the heaviness, you move on to the 2nd phase and so on. Each phase also includes the previous phases - but now in shorter form. This means that e.g. phase 3 (breathing exercise) also includes the gravity exercise and the heat exercise in short form (basic structure of the AT). VERSION: FORMULAS ONLY Additional version of the AT (without performances) only with the formulas for advanced. In this version, the number of repetitions of the formulas can be set from 1-6 times, for the current phase / exercise and the previous phases. These settings can be adjusted individually depending on the exercise status. This version is suitable for advanced learners who have been practicing for a while with the "with performances" version, so that the pure formulas are sufficient, e.g. to feel the heaviness and warmth in the whole body and thus to get into a deep state of relaxation. That is why here only with the body formula "My body is very heavy" and "My body is pleasantly warm" practiced. If you are a beginner, practice with the gravity exercise from the "with ideas" version until the heaviness in the whole body is adjusted. In between, also use the weighting exercise with the "Formula Only" formula to check your progress and practice level. Then go to the heat exercise "with ideas", which also begins with the body formula. TIMER FUNCTION An arbitrarily long time can be set for the music / nature sounds on all phases, so that it further deepens the relaxation or accompanies you to sleep. NOTES • The app does not require permissions • All content is included in the app • The app can - and should - be used offline • The app does not contain ads, subscriptions or in-app purchases

Autogenes Training │Am Strand

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