SETTINGS & FEATURES
• all phases / exercises of AT including "Neck & Shoulders"
• female or male voice
• 4 versions of the formulas (32 formulas selectable)
• plus 80 Affirmations of 8 themes
• 5 music tracks and 22 nature sounds
• combine 2 nature sounds simultaneously
• volume of voice, music & nature sounds can be adjusted
• left-handed or right-handed
• sequence of exercises adjustable
• repeat formulas (1-6)
• skip the "Heart exercise" or "Neck-Shoulders"
• set pause length between formulas and Affirmations (5-30 sec)
• calculate / display duration of the exercises
• to fall asleep or with return (Outro)
• with / without Intro

ABOUT AT & APP CONTENT
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 proven relaxation methods. The AT is based on the principle of auto-suggestion (self-hypnosis). AT is also the most widely used relaxation technique recommended by physicians and therapists in addition to Progressive Muscle Relaxation. The positive effects of AT are scientifically proven.

In this classic version of the Autogenic Training all phases (exercises) as well as the complete program are practiced. All phases can be used to fall asleep or just to relax.

The Neck & Shoulders exercise is not a classic AT exercise. Schultz later introduced it as an additional exercise in his program, as he had observed that many people are particularly stressed in this area. The exercise can be done after the Warmth or Abdomen exercise. This can be set in the app according to your own preferences.

SELECTION OF THE FORMULAS
In this app you can choose from 4 versions (beginner, advanced, experienced and professional) for all phases from a total of 32 formulas according to your own preferences and practice level. Thus, the app can be individually adapted and used by beginners, advanced, experienced and professionals.

REPETITIONS OF THE FORMULAS (1 - 6x)
Except for Phase 1 - the repetitions of the formulas for the current and previous phases can be set individually according to their own preferences and practice level. The current phase should be repeated more frequently than the previous phases. The further you progress, the fewer repetitions you will need to relax deeply and / or fall asleep.

POSITIVE AFFIRMATIONS
At the end of each phase / exercise, 80 Positive Affirmations from 8 themes (Health, Success, Happiness, ...) following the AT can be selected. Through the deep relaxation that you have achieved so far, they can flow deep into the subconscious and unfold their positive effects. The number of repetitions of Affirmations can be set between 1 and 25 times. In addition, the pauses between the Affirmations can be set between 5 and 30 seconds.

TIMER FOR MUSIC / NATURE SOUNDS
After an exercise, an unlimited runtime for music and nature sounds can be set to deepen your relaxation or to accompany you to sleep.

In very rare cases:
If there are any sound issues in standby (idle mode, timeout), please use the KeepScreenOn mode. This is initially preset and can (should) be disabled, if not needed.

Hints
• The app does not require permissions
• All content is included in the app
• The app can and should be used offline
• The app contains no ads, subscriptions, or in-app purchases


Female voice: Anke Moehlmann
Male voice: John Tunkin ׀ https://johntunkin.com/