This guidance with all basic formulas before sleep and sleep music might help you fall asleep fast. Free Download on:

Open the Link, then place the mouse on the soundtrack, press the right mouse button and choose “Save audio as”.

Autogenic training was developed by J.H. Schultz in the 20s and is a traditional and widespread form of self-hypnosis. In advanced training, it is not necessary to repeat every formula 6 times. So here every formula is repeated 3 times. The peace formula is repeated at the beginning and between the other formulas once.
This manual helps with sleep disorders and insomnia and is suitable for an advanced basic level. But also many beginners confirm that this guide will help them to fall asleep and that they wake up refreshed in the morning.

It consists of the following exercises:

As you practice, try to combine phrases with images. This will help a lot to create the feeling of heaviness, warmth and relaxation. Every image that you find relaxing is helpful.

1. Heaviness Formula
“My arms and legs are heavy”
e.g. Imagine that you are ten times heavier then normal.
2. Warmth Formula
“My arms and legs are pleasently warm”
e.g. Imagine that you take a sun bath. Feel the warmth
spreading through your arms into your hands and your
legs into the feet
3. Heart Formula (just feel your heartbeat)
4. Breathing Formula
“My breathing is slow and regular”
e.g. Imagine that your breathing is like a gentle breeze,
which smooths the troubled Sea
5. Solar Plexus Formula
“My Solar Plexus is warm”
e.g. Imagine that thereĀ“s a glowing sun in the center of
your body. Feel the energy and the warmth of the sun.

The Cool Forehead Formula and the cancelling is not necessary because it is desired to fall into a deep and restful sleep.

I hope that this training will help you.

Best wishes & Love, Anke

Video, Musik und Text:
Anke Moehlmann
Power-Yoga Teacher, Mentalcoach, Reiki-Master
BMP-Music, Music for Yoga, Chillout, Inspiration & Relaxation

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