Secrets of the development of intelligence in the special services
Issue 38. Additions to the first lesson on the SGP.
Today we will make a small addition to the first lesson on the AKP, which, in our opinion, can play a stimulating role in conducting classes. I hope everyone already knows that this is “Psychic Self-Regulation”, so we will continue to operate only with a reduction.
We understand that not everyone has started classes yet, but, nevertheless, there are already positive reviews. And here is one of them:
“... I started doing exercises from the AKP course - I did so far only two times. Today (just finished and I decided to write to you) the sensations after 10 exercises were amazing - bliss all over the body, a feeling of comfort. Some muscles "radiate good" for half an hour already - I would describe my feelings in this way ... "
But what is the positive effect seen in the AKP. Considering that we are still at the beginning of the journey, we will note the effect that is easily achieved by almost everyone who started regular classes.
1) After 1-2 weeks
After doing the exercise there is a feeling that I had a good rest. It is easier to fall asleep. With regular classes, many say that they become less tired during the day. Perhaps an improvement in mood.
2) After 3-4 weeks
Sleep is normalized (if there were problems with falling asleep before). Improves concentration . With the help of AT it is possible to quickly recover and relax. Improves well-being. Mood rises. The first signs of a healing effect are possible (pressure normalizes, headaches decrease or disappear (if any).
Now tell about the criteria for the correct course. Naturally, while we are talking about the preparatory stage, that is, the first lesson of the AKP. Recall that all of them will be seven.
We will even try to put, if I may say so, an assessment of the passage of the course.
Assessment "satisfactory" - regular exercise during the week.
Evaluation of "good" - a regular exercise during the week. It is easy to remember the sensations of relaxed muscles.
There is also a rating of “unsatisfactory” - I did nothing at all.
By the way, we specially measured the time it takes to complete one cycle of the first lesson - ten exercises. 9-11 minutes. And do not say that there is no possibility that time is literally written by the minute. Agree that in vain we lose it in much larger quantities. We hope that today's release will still provide an incentive to start classes.
And one moment. One reader wrote to us that he had long been searching for literature on autotraining and AKP. And found nothing.
And there is nothing in essence. It seems that the word “auto-training” was heard by everyone, but, as it turned out, there are hardly a dozen good specialists all over the country (we mean the USSR), and there are practically no books.
We at least know three. “Autogenic training” by Hans Winkelman, “Autogenic training” by Kay Kermami and “Autogenic training” by V. S. Lobzin and M. M. Reshetnikov.
The first two books are rather motivational in nature, well written, but it is difficult to learn from them. The third is a fundamental work, on its base and teach AT in educational institutions of a special profile. You cannot learn it yourself, it is more suitable for specialists. That's all, perhaps.
So you get a unique material that you can hardly find anywhere else. Practical and which you can really learn quickly. Maximum - in three months. And then these prospects ...
It is clear that psychologists now hold something fashionable in honor (such as Gestalt therapy, NLP, existential psychotherapy) or lying on the thin line between classical psychology and esotericism.
We will not deny the achievements of the esoteric, although there is also enough garbage there, even more than enough.
Do you remember we started the topic of "telepathy and intuition", and then we took a pause? And no wonder they took. Because one thing is to give information, another thing is to make it so that this information can be used practically.
So, the basis for the practical application of many techniques, including intuition and telepathy. is AT and AKP. So after the seventh AKP lesson we will return to the promised topic. And then we will not have the feeling that we entertain people out of idle curiosity and to make the newsletter more popular. At least, anyone who wants to put something into practice will be able to do it. Or will know exactly how to do it.
Small message. We have almost prepared a brochure under the conditional name “Psychic Self-Regulation and Intellect” in the framework of the correspondence course “Memory. Intelligence. Success". The second level of the course will begin exactly with it.
Those who ordered and order the first step, it will cost fairly cheap. By the way, respond to those who studied at our very first course! Well, the database has been erased, but we really want to offer this opportunity to our old friends.
Of course, the AKP manual will also be able to order and receive anyone.
For now ... Begin! Right now! Get off the monitors! Only 10 minutes!
Good luck everyone!
Issue 39. The answer to the malicious letter of a certain Kayumov and the repetition of the first lesson of the AKP for those who did not receive it.
An extraordinary release, forced by the fact that, judging by the letters, not all readers reached the 37th edition, in which the exercises of the first lesson on the AKP were given.
The newsletter goes on three servers, everything seems to be fine, but sometimes fails happen. And this happens from time to time with all the mailings, and I have six of them.
THEREFORE, IF YOU HAVE DECIDED THAT SOMETHING IS NOT SO, “BROKEN” CONNECTION OF BROADCASTING OR ISSUE OF ISSUES, GO TO THE SITE www.shram.kiev.ua AND DOWNLOAD A UNFINISHED ISSUE FROM THE PAGE “ARCHIVES MAKERS.
And today, just in case, I repeat the exercises of the first lesson on the AKP and answer the malicious letter of a certain Shukhrat Kayumov ( email@example.com ). Excuses to some extent only the fact that he probably did not receive the 37th issue, or maybe the person is just ... He stated, among other things, that I did not answer such letters and would be afraid to answer them publicly.
So, I'm not afraid, but if the author asks for publicity, then I gave all his data. I understand that it will not be interesting for someone to read all this, so you can immediately proceed to the description of the exercises. Who has already read it - let him read it again, who missed it - let him read through the new one.
So, I answer the letter. Errors and style I did not correct.
"... Dear author of the mailing" Secrets of the special services ...... ". Unfortunately, I am writing to you this letter not to enthusiastically exclaim about the coolness of your course. About a year, I receive your letters and they are all 99% blank, consisting of the following:
1) Oh, I'm only from vacation (business trips, trips, etc.) - well, now we will work well;
Comment. So in fact, there is a lot of work, and you have to travel on business trips. Besides, if you noticed, it seems the regularity of releases has been adjusted.
2) My Kent from the GRU (KGB, Stasi, etc.) speaks about my course - Just a steepness and not a course
Comment. Let's start with the fact that I don’t call on my friends like cronies like “Kent”. Moreover, I have the respect that they put pressure on every scumbag and bandit riffraff and they will never, in contrast with the cops, enter into alliances with them and not give them a roof. At least, this I can confidently say about both Volodya and Yura. And the fact that they appreciate the course - so I can say that they are principled guys and if something was wrong, they would say everything frankly.
3) Now we’ll dwell a little on the responses of the course participants - and at the same time you will come up with a couple of reviews;
Comment. And this is in vain ... Do you want to be honest? Reviews for yourself to think just laziness. Why do it, if they come already? Otherwise, I would have to strain, write in different styles, so that it would be more believable ... As for me, I have no other business? The fact that I do not provide names and email addresses, so often the authors of the letters are asked not to publish their data. I do it.
4) In order to get started you need the following - and a couple of abstruse terms that are very similar to the development of superintelekt and then ...... end of the letter.
And next time the same thing.
Only in 1-2 letters among this whole rubbish there was a rational page.
And everything else boltology and advertising courses.
I personally after such a mailing wish
Comment. Spam, dear, spam, also advertising. Well, if I didn’t find anything useful in the list ...
Sincerely, Shukhrat Kayumov.
PS: By the way, is it weak in the next list to publish and respond to it publicly? I am sure that yes!
Comment. Well, what a respect there, dear, ordinary rudeness. And do not hide behind the words "respect" and so forth. And, as you see, I was not afraid to answer.
I apologize for putting all this on the mailing pages, but, first, the person himself asked, and secondly, I do not adhere to the policy that only good letters should be published. You need to be able to respond to the negative.
And now once again the description of the exercises of the first lesson of the AKP.
First lesson. Preparatory exercises.
So, the first task in the development of mental self-regulation is to learn how to relax the muscles of the body .
It is a deep muscle relaxation that causes a special state of consciousness (autogenous immersion) without which the practice of mastering self-hypnosis is not possible. Therefore, before proceeding directly to autogenic training, this next week you will devote to preparatory exercises for the regulation of muscle tone. Take this exercise seriously, because they are the foundation of your future success.
We can easily strain our muscles at will. But deliberately relaxing the muscles is not so easy. The easiest feeling of relaxation is remembered in contrast with tension. In addition, after straining the muscle relaxes deeper than just at rest. This is the effect we will use.
First read all the instructions carefully, and then proceed directly to the lesson.
1. The task of the exercises is to give an opportunity to realize and remember the feeling of a relaxed muscle in contrast with its tension.
2. Each exercise consists of two phases: the initial phase (voltage) and the subsequent phase (relaxation).
3. In the initial phase, the voltage of the selected muscle or muscle group should increase smoothly. The final relaxation ("dropping" voltage) is carried out abruptly. Having released the tension, one should carefully “listen” to the emerging sensations of muscle relaxation.
4. Slow muscle tension is accompanied by a slow deep breath. Relaxing in sync with a free full exhalation.
5. Each exercise is repeated 3-4 times. All exercises are best performed while sitting.
1. Exercises for the muscles of the face
Make a face. With your eyes closed, stretch and squeeze your face a few times. Those. try first, how to stretch the face, and then how to flatten. Do this 4-6 times.
The following exercises are performed while sitting, preferably in a regular chair. Sit loosely on a chair, legs comfortably placed, hands free on hips, back relaxed. After performing the phase of tension of the next muscle group, during relaxation, return to the starting position.
2. Exercises for neck muscles.
Raise your shoulders, throw your head back, strain your neck muscles - while inhaling. On the exhale - relieve tension. Strain the neck muscles should be no more than half the power.
3. Exercises for the shoulders.
Trying to raise the right shoulder, with his left hand to resist. Having dropped the tension, freely drop your hands to the starting position on your hips and carefully “listen” to the resulting relaxation in the muscles. Change hands. Do not forget to breathe correctly - while inhaling - tension, while exhaling - relaxation.
Hands in the starting position. (The forearms lie on the thighs, the hands hang freely. Taking the hands on yourself, stretch the forearms. On the exhale, “drop” the hands. Similarly, bend the hands in the opposite direction.
On the inhale - squeeze the hand into a fist. On the exhale - relieve tension.
Arm bent in elbows in front of you, tighten your chest muscles. On the exhale, relieve tension.
7. The back.
While inhaling, bend backwards trying to reduce the scapula, straining the muscles of the back. On the exhale - relieve tension. Gently strain your back muscles and no more than half the strength.
8. Muscle thighs.
1) Slightly getting up from a chair to stay in this position - the muscles of the hips in tension. On the exhale "fall" into place.
2) Stretching your legs in front of you, strain your thigh muscles. Releasing the legs - relieve tension.
9. Muscles of the leg.
Pull socks on yourself - tense frontal muscles of the leg. Reset the voltage. Socks on my own - tense calves, relieve tension.
Squeeze the toes, feel the tension. Relax
Now sit quietly for a couple of minutes and listen to your body. Try to remember the sensations in the relaxed muscles.
You probably noticed that most of the exercises are on the muscles of the face and hands. The fact is that these particular muscle groups have the largest representation in the cerebral cortex. This is understandable, because the muscles of the hands, especially the hands, we use most often in almost any activity, therefore, requires more brain resources for their fine coordination. The muscles of the face are involved in us no less intensively, because they provide emotional expression. Our face almost always expresses the emotions and feelings that we experience. If we are annoyed or agitated, this is immediately reflected on our face. But there is a feedback. If you relax the muscles of the face, it automatically causes not only physical but also emotional relaxation.
A week is enough to complete this preparatory cycle if you study every day. By the way, your well-being will improve during this cycle. This is a positive background effect from the exercise of relaxation exercises according to this scheme.
Issue 40. Begin the second lesson of the AKP.
We will continue the topic of AT and AKP, it's time to give a second lesson. Recall that all of them will be seven.
And I also want to apologize to the readers for the light scandal in the previous issue, where I said a harsh answer to a certain Shukhrat Kayumov. He just brought out his "debriefing friends", "one mura is published ...", "be afraid to answer publicly." But I am not Yuri Moroz, who, through scandals on forums and sending everyone and everything, made a name for himself on the Internet. I promise that this kind of reading on the mailing pages will appear very rarely.
True, against this background, I am a little afraid again to return to the first lesson, and then they will start to think that I am pouring from empty to empty.
But a letter came from the reader, in which he quite rightly points out that it would be better to describe the exercises of the first lesson, that sometimes the wording is a little confusing. I read it again myself, looked at it impartially and saw that it was really possible to write more clearly. Therefore, I will do so - those who asked for it, I will write personally with new descriptions of the exercises, but if there is the will of the readers, then I will publish it again. And it really hurts not to get a letter from someone like the aforementioned Shukhrat with a dough like “Lazy chase, kents praise for nothing, don't really give anything ...” and the like.
Received letters in which links to publications about the AT and the AKP. Thank you for these letters. Immediately I will answer that “AUTOGENIC TRAINING FOR YOU” by Nikolay Petrov ( http://at4you.narod.ru/ ) is a good thing, only her orientation is more medical, health and anti-stress. As you remember, we still planned to give something else.
And Aliyev's keys are good, but the best is the enemy of the good, and we are 100% sure that we give.
Now it's time to move on to the second lesson.
Let's call it that - “Peace. Relaxation".
This lesson in the sense of the duration of classes is not much longer than the first, but in the textual part of all seven the longest. Therefore, we will break it down into several parts, we will proceed to the description of the exercises in the next mailing list, today preliminary remarks. Only at once I appeal to Shukhrat Kayumov and others like him - do not make hasty conclusions that we do not give information or do not give anything at all. Sometimes the preliminary part matters, moreover, considerable. And in order to completely reassure Shukhrat, we solemnly promise that a direct description of the exercises will be released in the next day or two.
We hope that having mastered the preparatory exercises and getting an idea of the sensations that arise in the relaxed muscles, you are fully ready to proceed directly to the autogenic training (AT). But first, a few general comments about the organization of classes.
The main condition for the successful development of AT is the regularity of classes . The ability to self-hypnosis arises naturally as a result of regular training. Moreover, for each person there is a pace of advancement.
A common mistake is that practitioners are trying to find a “particularly correct” way of doing the exercises, “discovering a secret” and this supposedly allows you to immediately master auto-suggestion. They begin to try different techniques and are looking for the “right” one that will work right away. It is like looking for the “right” dumbbell or barbell when you want to develop your muscles.
Without regular training, the muscles will not grow, even with the most "tricked" barbell purchased for decent money in the KETTLER store. The result when practicing with the tractor axle can be no worse.
The same is true of self-hypnosis. Just practice regularly in accordance with our recommendations, and the quantity will definitely turn into quality.
Every day, exercise 3-4 times a day , and the last time - in bed, before bedtime. It’s also good to start a new day with auto-training.
We also do not recommend engaging in auto-training (at least at the beginning of training) immediately after eating, because you may find it difficult to cope with sleepiness.
Now the Internet offers a large number of records for auto-training. Incidentally, we also made an audio recording in the upcoming manual on the AKP (coming out soon!).
Do not try to speed up learning by doing an audio recording each time. In such classes there will be no training effect. So you do not master self-hypnosis at all. Listening to audio recordings with the voice of a trainer, just like a group lesson, cannot replace self-study. Let's say more, self-study is the only way to master AT and RPS . Writing in this case is more motivating than learning.
In the end, because you are engaged in self-education.
Place to practice.
In the first weeks of the course, it is important that there are as few factors as possible that distract you from your studies. Explain to your relatives that they do not disturb you for the next 10-15 minutes (or the time you decide to devote to the AT). The room should be warm enough and not too noisy. Lighting should not be too bright.
It is important to fulfill all these requirements only in the first 3-4 weeks of classes. In the future, external interference will not distract you. Moreover, it is even advisable to learn to do the exercises in an unusual or noisy environment.
Clothing for training should be comfortable and loose. Gradually, as well as with a place to study, these requirements are of lesser importance. The only essential requirement is to loosen squeezing parts of clothing. Open the top button, loosen the tie and belt. By the way, this item was performed at the higher courses of the KGB with particular pleasure. The officers were still engaged, all strictly in form, and here you are directly ordered to unbutton the collars.
Autotraining and music.
Music has a powerful potential for influencing the human psyche. It can soothe, mourn, delight, excite, in general, cause a wide range of feelings, thoughts and even physiological states.
We have already written a lot about the role of music, for the development of the intellect a thing most necessary. A smart person will listen to Dave Brubeck or Mozart, but not Katya Lel or Iron Maden. But in this case it's not about that.
For example, you can use a specific piece of music to automatically trigger a necessary state (creative activity, confidence, quick recuperation, etc.).
However, in the course of mastering the course, we recommend that you refrain from using musical accompaniment during classes because you have to learn to invoke the necessary conditions on your own, without any outside help.
After all, the main task of auto-training is to increase one’s own autonomy. To enter the autogenous state it was possible at any time and in any place. You can't carry a tape recorder or a music player with you all your life!
But when you begin to fully use the capabilities of AT and AKP, then music can help you a lot in many things.
Goals and objectives of the second lesson.
The main task of auto-training is the development of mental self-regulation. That is, learn to influence the initially non-arbitrary mental functions, to master those mental resources that are usually not available to us.
The main tools of mental self-regulation are words (self-hypnosis) and mental images (sensory reproduction). Therefore, in the exercises we will use the formulas of auto-suggestion and the corresponding mental images.
For example, to warm your hands, you can use the mental image of how you immerse your hands in warm water. The need for a combination of words and their corresponding mental images is caused by the fact that a person thinks with both words and images.
As a rule, the left hemisphere is responsible for verbal-logical thinking, and the right for figurative thinking. Therefore, in order to use both hemispheres and it is necessary to combine verbal formulas of self-suggestion with the corresponding images.
The use of mental images is called sensory reproduction. Moreover, the more sense organs involved in this process, the better. If you use the image of immersing your hands in warm water to evoke a feeling of warmth, then you need to try and visualize this process and remember the tactile sensations that arise when you immerse your hands in warm water. And if you imagine that you water your hand with warm water from the shower, then you can also imagine how the water is roaring and splashing.
So, the words and the corresponding mental images are the main tool of mental self-regulation.
But for the effective use of this tool it is necessary to observe two basic conditions .
First , you need to be able to fully concentrate all your attention on the process of doing the exercises. So, if the formula “my hands relax” is pronounced, then at this moment the focus of your attention should not be anything other than the image of your hands and ideas about the sensations that arise in your hands when they relax. It is very important not to use volitional efforts .
This is the main difficulty in the development of self-hypnosis. Usually we are accustomed to working on ourselves with the help of volitional orders, and if something does not work out, make volitional efforts. In the process of mastering the exercises of auto-training, one should not force oneself to feel something. All attention should be on the process, not on the result. This is somewhat unusual, since we are inspired from childhood that the more volitional efforts you put in, the better the result.
But in fact, our psyche has such powerful resources that, having learned to manage them, to achieve a result, it will be enough to allow them to act and only sometimes gently direct them.
If you are traveling with an unbroken horse, you will have to carry it and your load, but if you are a good rider and you are a well-circled horse, you only need to slightly loosen the reins to move.
The first time, you most likely will not just hold such relaxed attention throughout the exercise. If during the course of classes you realized that your thoughts “ran away”, simply return to doing the exercise, not getting annoyed or scolding yourself. Your ability to concentrate will naturally develop as a result of daily workouts. In addition, we will offer you special exercises for the development of this skill.
The second basic condition for the successful development of self-hypnosis is a special state of consciousness, called autogenous immersion. This state of consciousness is similar to the hypnotic state. It is in this altered state of consciousness that words and mental images acquire the maximum force of influence. Therefore, the primary task of auto-training is the ability to enter this state and remain in it for the required amount of time.
Deep relaxation of skeletal muscles and smooth muscles of the walls of blood vessels (especially of the extremities) automatically causes this condition .
Those. we must learn to relax and warm the muscles of the body well. It's pretty simple. The trick is that understanding is not tantamount to mastering, and in order to master this skill, you should train regularly for several weeks (as a rule, 3-7 weeks is enough).
Thus, the ability to induce autogenic immersion is the basic skill for mastering psychic self-regulation. Therefore, we begin our course with it.
But already in the process of mastering muscle and vascular relaxation (as a result of which an autogenous immersion occurs), there is also a training in concentration of attention and mastering of self-hypnosis.
That is, to go to those background effects, which we wrote earlier.
As a matter of fact, the letters that came to us show that even a few days of training with the first exercise bring a good sensory effect and those very positive background moments really begin to manifest themselves.
To maintain the normally readable volume of the issue and fearing Shukhrat Kayumov (again he will write what I write the reviews!) This time we will do without them.
We still recommend that you take part in our correspondence course “Memory. Intelligence. Success "in conjunction with the classes of AT and AKP. The result is phenomenal. Actually, that was what was intended.
Good luck to all and in everything!
As promised, we leave in a couple of days with the continuation of the second lesson. I promise to continue not to respond to all sorts of attacks and not to waste the mailing space to repent. Is that come constructive criticism, which is worth answering.
I am flying away to Omsk for several days, so, contrary to the custom, I will make a release of a very decent size, but I will put the second lesson in its entirety. I understand that it will be difficult to take everything at once, like this from the screen, so I strongly advise you to print the lesson on paper, read carefully, understand and start classes.
If someone has not started yet, then he can console himself with the thought that he is receiving sensible practical guidance on AT and AKP. Print it, staple staple, put on a shelf. Maybe when and "shoot." In any case, in this form nothing has been published anywhere so far, so there is a certain moment of exclusivity.
So , SECOND LESSON. CONTINUED.
Posture for training
1. Sitting position - "cab driver position in the droshka." This option has been going on since the time of Schulz and has been highly criticized by the most diverse new-fangled gurus. In particular, such an argument is given.
Who was the unsurpassed master of AT and AKP? Right, Buddha. And the advice immediately follows to look for at least one of the Buddha images in this position. And the answer - no, then, "posture driver" is wrong. Now, remember when a person is most relaxed? During sleep. Now remember how you fell asleep at a lecture or meeting ... What position did you take at the same time? In addition, the Buddha achieved such enlightenment, which we achieve very, very difficult.
This posture is used for autogenic training more often because it is possible to practice it almost wherever there is a chair or another seat of suitable height, so that the hips of the student are parallel to the floor.
He is sitting on a chair, his head is slightly lowered, his forearms are free to lie on the front surface of his thighs, his hands are hung and relaxed, his legs are comfortably apart. It is important to find a position that is comfortable for you, and when relaxing, you will not lose balance. (I remembered how, being late for a lecture on scientific communism, I was able to sit down only in the first row, fell asleep quickly and repeatedly, much to the delight of my comrades and the righteous anger of the teacher, strove to fall off the ground).
2. Pose reclining in the chair . Sitting in an armchair with a high back. The back of the head and the back rest comfortably and gently against the back of the chair (if necessary, small pillows can be placed under the back and head), arms relaxed, lie on the armrests, legs slightly apart. If your favorite chair does not have armrests or you are sitting on a sofa, then you can either put your hands on your hips or on the sides. How convenient.
3. supine position. This posture is usually used for training before bedtime or in the morning, immediately after waking up. The practitioner is lying on his back, on a low pillow, his arms are free to lie along the body, somewhat bent at the elbow joints, palms down, legs extended and slightly apart with toes out. If you are lying without a pillow, it will most likely be more convenient for you to hold your hands with your palms up.
The first practical lesson AT.
So, as you already understood, the first task in mastering AKP is to learn how to relax the muscles of the body. Besides the fact that the ability to deeply relax is necessary to master self-hypnosis, this skill has an independent meaning, so to speak, a “background” effect. In this state, recovery processes in the body and the central nervous system occur much more intensively, the effects of stress and psycho-emotional stress are removed, and the regulatory abilities of the body increase. Therefore, already at the stage of mastering the skills of the JDP, you will receive significant benefits from regular classes.
As we have said, the methods of self-action in auto-training are the words (self-hypnosis formulas) and the corresponding mental images. Therefore, uttering the formulas of self-suggestion, accompany them with appropriate images.
The first lesson consists of three parts:
- General tranquility
The first part uses the following formulas:
1. I am completely calm ...
2. All my muscles are pleasantly relaxed for relaxation ...
3. My whole body is completely resting ...
4. I am completely calm ...
Yet this material is prepared by men, therefore, women are simply invited to alter the formulas into the feminine gender on their own.
These formulas are designed to smooth the transition from normal activities to the practice of auto-training. Relaxing the muscles of the face reflexively causes sedation. Therefore, one should begin to calm down with the relaxation of the face, with the creation of the “Relaxation Mask”. It is done this way.
Accepting one of the poses for practice, take a deep breath and calm slightly slow exhalation. Loosen the muscles of the forehead ("serene brow"), gently close your eyes, tongue easily attach to the roots of the upper teeth from the inside (as when pronouncing the sound "t"), let the lower jaw drop slightly and slightly pull it forward (as when pronouncing the sound "s" ). In this position, which is called the “relaxation mask”, the facial muscles relax most fully. Start each lesson with “Relaxation Mask”.
A few words about breathing. In each respiratory cycle, there is an active and passive beginning. Breath - activity, work. Exhale - relaxing rest. This effect can be used for self-regulation purposes. If you say the formula associated with relaxation, rest, rest on a quiet, slightly slow exhalation, their action is enhanced.
In general, with the lengthening of the exhalation, there is a reflexive calm and relaxation, and with the lengthening of the inhalation - activation.
Therefore, try to pronounce the formulas of rest and relaxation, either completely on a slightly slower exhale, or say on the exhale that part of the formula that directly relates to relaxation and rest.
For example, mentally pronouncing “I am completely ...” take the usual inhale, while pronouncing “calm ...” make an exhale. I will offer you options for such a split with the help of dots. Longer phrases can be broken down into multiple breaths.
Saying the following formula: “all my muscles are pleasantly relaxed for relaxation,” you can say it in one cycle, inhale-exhale, i.e. "All my muscles ... (on the inhale) are pleasantly relaxed for rest ... (on the exhale)" or on two cycles, i.e. "All my muscles ... (on the inhale) are pleasantly relaxed ... (on the exhale, then again the inhale) for rest ... (again on the exhale)". Try it and you will understand that it is very natural.
Saying the formula “I am completely calm” You seem to indicate your intention to move away from all affairs, problems and concerns for the duration of the classes.
Mentally pronouncing "all my muscles are pleasantly relaxed for rest," you just need to pay attention to the fact that a comfortable and relaxed posture with closed eyes in itself is conducive to rest and relaxation.
Saying the formula "All my body is completely resting ..." remember how, for example, it is pleasant to immerse yourself in a warm bath after a hard day's work. Or how calm and carefree you feel yourself lying on the beach under the rays of the southern sun. Everyone has similar memories.
At the end of this block, while uttering once again “I am completely calm,” note again how comfortable, relaxed posture, quiet breathing and the corresponding ideas create an atmosphere of peace and relaxation.
The next block is relaxation. After completing the preparatory exercises, it will not be difficult for you to recall those feelings that arise in a relaxing muscle. Your task is to inhale mentally pronounce the name of the next muscle group, focusing attention on these muscles, trying to feel the residual tension and on the exhale - to relax these muscles.
In order to relax the muscles you just need to remember and try to present as vividly as possible those sensations that you experienced while relaxing the muscles in the preparatory exercises. If it is difficult to feel some kind of muscle group - slightly tighten these muscles, as in the preparatory exercises, and then relax. After several sessions, the need for such a pre-voltage will disappear by itself.
So, the relaxation block looks like this:
1. Relax the muscles of the forehead ...
2. The muscles of the eyes ...
3. Muscles of the mouth ...
4. Muscles of the neck ...
5. Relax the muscles of the shoulders ...
6. Muscles of the forearm ...
7. Muscles of both hands ...
8. Focus on your breathing and adjust it to a calm (sleepy) rhythm ...
9. Relax the muscles of the chest and back ...
10. Muscle thighs ...
11. The muscles of the legs ...
12. Muscle stop ...
13. All my muscles are completely relaxed ...
Saying the last formula, try to feel the whole body relaxation. You can spend some time in this pleasant state, enjoy it. Then go to the activation formulas.
Each lesson, except for those that you perform before bedtime, must be completed with the activation formulas:
1. I had a good rest ...
2. My strength has been restored ...
3. I feel a surge of energy throughout my body ...
4. The head is clear, fresh ...
5. I seemed to take a refreshing shower ...
6. A pleasant chill runs through the body ...
7. I take a deep breath ... A sharp exhalation, raising my head, opening my eyes.
We will call this “exit.” The output is necessary to relieve the state of relaxation and passivity. The exit must be done energetically and decisively. Otherwise, you may experience some lethargy and drowsiness after class.
When thinking out the output formulas, try to present the corresponding images as vividly as possible. Starting to pronounce the formulas of exit, go on activating breathing (inhale more active and longer than exhalation). Here a big role is played by a firm intention to feel fresh and energetic.
Each had moments of special uplift and energy. Remember these moments while pronouncing the activating formulas. Finishing exercise, stretch, take a few deep breaths and light exercise.
For example, you can several times vigorously fold and spread your arms in front of your chest and make a couple of bends forward and sideways.
If you are prone to high blood pressure, make the exit less vigorously. Do not use formulas 5 and 6. Concentrate on the fact that you had a good rest and gained strength.
If you are prone to reduced pressure, on the contrary, make a more energetic way out. Repeat 2-3 times for formula 6. Formula 7 can be replaced by “I am all like a cocked spring”. At the same time feel the maximum fullness of energy, as before the start. The final exit formula will be: "Attention ... Stand up!". Take a sharp exhale (like a shot from a bow), stand up vigorously and do some physical exercise.
Focus on your well-being, and you will quickly find the best option for yourself.
All formulas of self-hypnosis must be learned and used only by them. Only in this case will they gradually acquire more and more power for you.
And about “learning all formulas” we recommend using mnemotechnics. For example, write out all the formulas on a piece of paper, on the other side, leave only the first letters of the words, read the complete form once, and then repeat on the reverse side, peeping into the full format only as a last resort. And then repeat by heart, peeping only on the reverse side of the sheet. By the way, this is the way to learn poems and definitions.
Or compose a mnemonic story. In general, you can do differently. Then all this will be fixed and will be held “on the machine”.
In the next issue, we will summarize the essence of the second lesson once again, as well as the criteria for successful development and the expected "background" effects.
One more thing. You will, of course, say that everyone learns how to calm down and relax. But this is only an intermediate, moreover, initial stage. Then go to the technology of rapid sedation and the inclusion of concentration. Well, approximately as it is required for operational work.
But without this stage can not do.
Please also respond to all students involved in the first issue of the course of development of memory and intelligence. A couple of times a month we will be preparing something like a newsletter or magazine for students of the early and those who started the course “Memory. Intelligence. Success ”, in which we will publish all sorts of interesting things, recommend literature, including making such reviews. And one moment. The magazine is planning a bulletin board on who offers what and who is looking for something. I will first advertise the books I am looking for. Maybe someone will help.
Good luck to all and in everything!
Issue 42. Interesting facts from the history of AT and JDP.
Went on a business trip to Omsk, where he spent four-day classes. It turned out very convincingly, so that the exit model of work has the right to exist. During the absence of letters, I saved up some applications, tried to answer everything.
It is very pleasant that in almost all letters there is a positive health effect from the exercises. In fact, it should be so. We dare to assure that further will be even "more positive."
Upon arrival, found that the site is not working. It took several days and a carriage of nerves to restore the status quo. And therefore:
1. If the site does not work, then this does not mean that we have stopped working or gone. Just technical difficulties or just confusions that are solved sooner or later.
2. There are still requests to send separate issues of mailings. The site has a page ARCHIVES, there are all editions.
And today we will nevertheless continue the theme of AT and AKP and touch upon the historical aspects of their development.
Nobody writes about what you are reading right now. Or just do not know. Or does not report on understandable motives, the essence of which will become clear later.
So, everywhere, including ours, it is indicated that the founder of auto-training is Johannes Heinrich Schulz, a German psychologist and psychiatrist. And that's all. In the imagination there is such a handsome professor with a wedge of a wedge, a follower of Freyla and Jung, a lover of walking through the shady university alleys ... But in reality ...
A little remark. In Germany, there has always been an increased interest in the East. However, in the USSR too, however, it was not so advertised. To be more precise, both there and there, there was clearly a desire to put the achievements of the East in the service of the army and to achieve political goals.
For example, Hitler sent several expeditions to Tibet to search for Shambhala, to find the time axis there and to enable it to rotate. Lost the Battle of Kursk - took and turned the time back. In the USSR, a similar task was solved by Roerich, whose expeditions were funded by the NKVD. Unlike the German expeditions, which advanced quite far in the knowledge of the secrets of Tibet, Roerich was distinguished only by a pile of rather tacky pictures.
The best minds understood that it is difficult to adopt Eastern traditions directly, they need to be adapted to the European mentality. And Schultz was one of the first to do this.
Auto-training is nothing but the European version of yoga. You can also say that this is the very link that will help a European understand yoga.
Many immediately begin to practice yoga and an analogy is appropriate here. Before the man set a goal - to get on a high obstacle. You can solve the problem by the frontal method, that is, immediately start climbing. Some people deal with it, but few. And you can simply put a stack of bricks and calmly take the obstacle. This can be done by everyone.
Auto-training is the very stack of bricks. Brickworks master Schulz gave them to us. The followers, however, improved the quality of the bricks and added to them comfortable grooves and protrusions. But he began all the same Schultz. And now a few words about this, to put it mildly, extraordinary man, the fruits of the works of which are used by mankind.
Johannes Heinrich Schulz (1884–1970) in the years of the fascist dictatorship in Germany actively collaborated with the Nazis. This is reported by the German magazine "Spiegel". This fact has been hidden for many years and hushed up by numerous admirers of the famous psychiatrist. His past has always been surrounded by a veil of secrecy.
The son of a theologian, already during the First World War, served as a military doctor in the hospital for the wounded. For the “military neurotics,” “those suffering from the front of psychopaths,” “the soldiers trembling in the trenches,” Schulz developed an effective psychotherapeutic remedy — “productive activity.” After labor psychotherapy, the soldiers went back to the front.
After Hitler came to power, Schulz, an officer of the Luftwaffe, joined the "new order" service, occupying leadership positions at the German Institute for Psychological Research and Psychotherapy.
And originally, auto-training was conceived precisely as a means of survival for downed pilots who had fallen into an extreme situation, for example, in cold sea waters.
The next stage was the development of autotraining for the purposes of "Abwehr", from where autotraining began to migrate to the NKVD. After all, at first, Germany and the USSR were united by a lot of things.
For example. The song “We were born to make a fairy tale a favorite” by a people is a note to a note (it does not look alike, namely a note to a note!) Repeats the march of the assault troops “KHORST VESSEL”.
The book “Adolf Hitler” was published in the series “The Life of Remarkable People” at the end of the thirties, but with the beginning of the war it was quickly seized and destroyed. The fact is that the books of this series were previously distributed not through trade, but strictly by subscription. And at the right time, finding the necessary books of work was not, and if someone gave someone to read and the book was gone, then the issue was decided not with the book, but with the person.
In the Brest Fortress in the 39th year, Heinz Guderian took the parade together with the Soviet commanders, the German and Soviet columns alternated each other, and the liberation of Western Belarus, Ukraine was nothing but a joint military operation. Actually, everyone already knows about it.
Both Hitler and Stalin considered themselves the disciples of Gurdjieff. And they were very, very similar.
Now on Belarusian television there is a film about Stalin, which tells us how good and ingenious he is. As for the “genius”, it can be something, Count Vlad Tepesh-Dracula was also a kind of genius commander and founder of Romanian tourism, but about good ... It’s clear that those who honor Stalin and hang around on revolutionary festivals with his portraits, They didn’t stay a dozentochka without the right to correspond and did not starve in Ukraine. And if you fall under the flywheel of the repressive machine and after many years go with posters, then this is a matter of a psychiatric clinic.
But back to Schulz. Gradually, auto-training became the property of the elite German troops. As well as the Soviet. Methodology for autotraining of the forties had secrecy bars and Germans repeated word for word.
The effectiveness of auto-training led to its further development and it was the psychologists of the secret services that were primarily concerned with this issue.
We receive letters with links to various books on auto-training. The distinction between these books is clear only to a specialist. Almost all books are purely health-improving in nature, and that's fine.
The version of auto-training that we offer in the mailing list and especially in the upcoming lesson of the course “Memory. Intelligence. Success has more focus, how to put it, related to the subject of mailing, and health effects are of a background character.
In addition to work on auto-training, Schulz developed a stormy “psychotherapeutic” activity with a specific focus. His "achievements":
- Proving the uselessness of psychiatric clinics for oligorphrenes and epileptics. He spoke directly about the "destruction" of this "life without life value." The psychiatrist believed that "hospitals for idiots would soon be reconfigured and empty."
- In the new world, according to Schulz, there was no place for homosexuals. Their psychiatrist definitely considered "perverts." With this “medical diagnosis,” thousands of homosexuals went to exhausting jobs in concentration camps. For many, this meant death.
In order to make a difficult diagnosis on which the life of the suspect depended, Schultz practiced the following terrible ritual: the candidate had to perform sexual intercourse with a prostitute in the presence of expert Schultz and his commission. Who was able to demonstrate in this stressful situation an existential threat to their male abilities, was saved from a concentration camp.
- Of course, Schulz made every effort to the racial theories of the “thousand-year-old Reich”. Although prior to joining the Nazi Party was married to a Jew.
In general, Schultz has a lot of things on his conscience. Typical manifestations of "genius and villainy."
The difficult question sometimes arises - what to use and what not to use. Yes, auto-training invented the Nazi. The simulator for memorizing information, which we release and to which we assigned the name “InYaz-mnemo” - the development of Abwehr specialists.
The only way out, in our opinion, is to apply this kind of development exclusively for good purposes and thus to clean them of the personal qualities of the creators and inventors.
We will still return to the history of AT and AKP, and consider today's release a warm-up before continuing the course after the break.
Before the New Year we will come out once again. And congratulations, and load the information.
Once again we recall that we continue to receive our correspondence course “Memory. Intelligence. Success". Many of the methods cited in it belong to the arsenal of special services, but they are quite suitable for peaceful, educational purposes.
Good luck to all and in everything!
Issue 43. Correction of bloopers and some of the case.
I thought to take a break day, but it was not there. Admitted inaccuracy in the latest issue and showered letters. We will correct inaccuracies. And at the same time the topic of AT and AKP will continue.
I didn’t expect so many subscribers of Nazi art among my subscribers. Therefore, I will immediately say that I really made a mistake by comparing the song “Higher and Higher” with the march “Horst Wessel”. In fact, our one-on-one glorified song is like the march "Das Berliner Jungarbeiterlied".
I'll tell you right away where the information and the source of the error come from. Seva Novgorodtsev, there was such a super popular BBC presenter. Concurrently, he worked as a consultant in terms of preventing blunders in programs and films about the USSR (for example, made sure that the police did not work out in the form of border guards, private soldiers did not wear popes, etc.).
Once he was asked to pick up music for frames, in which Soviet planes were displayed. Well, what could a former Soviet citizen offer? Clearly, “Higher and higher.” He was immediately pointed to the incompetence and suspected of sabotage, saying that the Soviet aircraft against the background of the Nazi march would not look quite ethical, so to speak.
Seva was outraged to the depths of the soul. Immediately went to the German edition of the BBC, where the "terrible" truth was confirmed. He was told that it was Horst Wessel. And Novgorodtsev this song perekatal and put on the air as already a curiosity.
He even tried to establish who had stolen the melody from someone. And did not install. Let us think that the palm is behind us! Although a different opinion is the place to be.
In general, about the fact that art can, we can recommend a film by Leni Rifental “The Triumph of the Will” about the Nazi congress. On the first cast of the Führer, great plans. The most interesting thing is that under what Hitler said in the film, anyone can subscribe. Everything about the world, about progress, about youth. Close your eyes - and you're at a congress of the CPSU.
Stalin repeatedly instructed to remove something as strong, but it did not work out, it didn’t have the strength and persuasiveness of Rifental.
There were also sluggish protests about the comparison of Hitler and Stalin. Damn, both ogres!
Calm down and move on to the peace theme - the AKP.
We give an assessment of the criteria for the successful completion of the second lesson on AT and RPS.
Score "Good" - All major muscle groups relax well. There may be sensations of residual stresses in the muscles of the neck and back.
Rated "Excellent" - All muscle groups relax well. Periodically there are feelings of heaviness and / or lightness, warmth, tingling, numbness of individual parts of the body or muscles.
Score "Unsatisfactory" - did not do anything.
We have already talked about the possible positive effect as a result of classes in about three to four weeks after the start of classes. We will expand the time frame and give the possible effectiveness of classes lasting one and a half to two months. This is relevant given the fact that at about this time the topic of AT and AKP is covered.
At the outset, we will first repeat what you have already read. Do not worry, extra publication will serve the cause of motivation for regular classes.
1) After 1-2 weeks.
After doing the exercise there is a feeling that I had a good rest.
It is easier to fall asleep. With regular classes, many say that they become less tired during the day. Perhaps an improvement in mood.
2) After 3-4 weeks.
Sleep is normalized (if there were problems with falling asleep before).
With the help of AT it is possible to quickly recover and relax.
3) After 1.5 - 2 months.
There is a feeling of inner strength. Confidence appears.
The concentration of attention is further enhanced.
Stress, fatigue can be easily removed through exercise.
Improvement of working capacity, memory is possible.
The health and mood are noticeably improved.
There may be cases of spontaneous resolution of various personal problems and health problems (many problems are solved as if in the background, by improving the brain and central nervous system during regular classes of AT).
What is it like? I just want to exclaim: “You are not engaged in AT and JDP? Then we go to you!".
Many people ask: “Is it possible to carry out the second lesson and continue to carry out the first one?”. Answer: “Certainly!” There is no clear boundary here, as in school - I learned one lesson and only then began the next one.
Engaged in the course "Memory. Intelligence. Success, ”we ask you not to force the AT and the AKP classes, let everything go on as usual. Best of all, if you combine the classes of mnemotechnics, classes in the 4th book and classes of AT and AKP. All this in theory should not take you more than 30-40 minutes a day. And best of all, we ate these minutes divided into several intervals during the day.
The main result is a new level of perception of information, which has already been confirmed by a sufficient number of students. For example, M. stopped taking notes at lectures, limiting himself only to small notes in the evenings in the workbook. V. Began to stand out sharply among the managers of a large company, which was the reason for her career growth.
I give the initials not because these people invented. They just did not authorize me to give their full names.
Soon New Year and Christmas. I will try to go out this year with a third lesson so that there is something to do during the Christmas holidays.
And the last for today. To those who received the first stage of the Course, we inform you that the beginning of the second stage - the manual on the AKP and AT - is almost ready, it remains only to insert photos into the book's layout. We do this in the mailing list, as it is easier to answer all at once the same question.
This year we will meet again!
Here you think that I now wish you a Happy New Year and Merry Christmas! Actually, by itself, but this later. I understand that holidays are coming, but do not relax - the third AT and AKP lesson is waiting for you.
Third lesson. Warm in the hands.
So, you have learned to relax the muscles of your body. I assure you that it was easy to master the first two lessons, but many already felt a positive effect.
By the way, I received a couple of letters in which I was asked not to publish correspondence with readers, their reviews, friends' reviews, “lyrical” digressions, but to publish only information, and in as compressed and dry as possible.
But it's just boring! In addition, newsletter management should be a pleasure and satisfaction not only to readers, but also to the author. And write instructions ...
But back to AT and AKP.
Your next step will be to learn how to relax the smooth muscles of the walls of blood vessels. Why is it important?
Vascular tone is associated with the level of nervous tension. You can easily remember how your hands and feet get cold when you are very excited. Indeed, under stress, the blood vessels of the extremities narrow, it receives less blood and the temperature decreases.
The state of rest, on the contrary, is accompanied by a decrease in the tone of the vessels, they expand, the temperature rises. Thus, if you learn to arbitrarily relax the muscles of the blood vessels (to cause a feeling of warmth), you can achieve an even deeper state of rest and autogenic immersion. This is what we will do today.
The easiest way to start is to master the art of controlling the tone of blood vessels with your hands. If one vividly imagines a situation in which the hands get warm and accompany it with appropriate self-suggestion formulas, then as a result of the feedback of the nervous connection, the blood vessels of the hands begin to expand and the hands really warm. The fact that it is impossible to make a volitional effort, is made possible by the power of self-hypnosis.
Here are the new formulas for self-suggestion for causing warmth in the hands:
1. I feel a pleasant warmth in my hands ...
2. The blood vessels of my arms slightly dilated ...
3. Hot blood warms my hands ...
4. Pleasant warmth spreads on the hands ...
5. My hands are warm ...
6. I am completely calm.
I recall that the formula for self-hypnosis is better to pronounce on the exhale . I also remind you that the formulas must be learned by heart and use only them. If you keep inventing new formulas all the time, the effectiveness of classes will greatly decrease.
Formulas of self-hypnosis must be accompanied by appropriate mental images of heat.
It is best to just remember the real feeling of warmth that, for example, occurs when you immerse your hands in warm water or bring them to the hotplate.
A very important point . Try several options for evoking heat in your hands. This may be a container with warm water, a shower, a stove or a radiator.
I recommend you use warm water, because This is the most familiar and easily reproducible image. Make the final choice within 2-3 days, not more.
In the future, use only this image .
In fact, there is almost no difference what image you will use. I repeat once again that the result will be only with regular training. Do not think that you can find some especially “right” image that will start working right away. Therefore, choose one image (I still recommend warm water) and use only it.
Choosing, say, the image of immersion of hands in warm water, every day, do this procedure really , and not only in imagination while practicing auto-training.
Pour very warm, almost hot water into some container (you can just plug the sink with a cork and get some water). Then, first with open eyes, slowly immerse your hands in water, notice and memorize the sensations. Take your hands out of the water and submerge five. Feel the contrast when moving from cold to warm water.
Do this several times in a row with eyes open and closed. Now hold your hands in the water. You can add hotter water. Notice how your hands turn red. You can even feel how the blood vessels of your hands dilate.
Perform this procedure at least once a day, until the corresponding sensations are easily replicable mentally .
Expressing the formulas of self-suggestion, you just need to remember the real feelings that you experienced when immersing your hands in warm water. And do not constantly check yourself, warm hands or not. This immediately leads to a state of passive concentration. Imagine that your hands are immersed in warm water, as if they were already warm.
Once again I draw attention to this. Do not try to warm your hands with any internal effort, do not concentrate on the result. Just say the formula of self-hypnosis and remember those real feelings that you have already experienced .
I clearly understand that during the holidays you will be diligent in doing all this, but, nevertheless, it does not interfere to read and psychologically prepare for classes.
In the next issue I will give a sort of summary of classes. That is, in the form of instructions. But, in my deep conviction, the dry texts of the instructions should be complemented by explanations, digressions, distractions, stories, etc. Practice has shown that in this form the material is absorbed easier and more durable. So wait for something interesting.
I hope that this style of mailing is still much to their liking.
And now I come to the informal part. All are New Year on the threshold.
First, I want to thank all the subscribers for staying with us. Naturally, I am especially grateful to those who do not just read, but apply something in practice.
Thanks to those who wrote us interesting and informative letters, sent interesting information.
Thanks to those who ordered our products - the “Intellect Music” series discs, the “Inyaz-Mnemo” simulator and so on. They helped us in our development, in that we started and continue very interesting topics that you will learn about soon. We are confident that our products have brought all the undoubted benefits and, simply speaking, I liked them.
Thanks to all our students involved in the Correspondence Course “Memory. Intelligence. Success". We are confident that even a partial mastering of the course gives excellent results.
We wish everyone in the New Year HAPPINESS, JOY, SUCCESS, HEALTH AND EVERYTHING OF THE MOST BEAUTIFUL!
Peace to your home!
Issue 45. Digest of the third lesson on AT and AKP
Holidays ceased (almost, still Old New Year ahead), somehow gradually you enter the working track. But even on holidays we were not forgotten, we sent letters with questions, suggestions, and, of course, congratulations, for which many thanks.
I remember that we devoted the previous issue to the third lesson on AT and AKP (recall that there will be seven of them altogether). And in order to, so to speak, swing and not immediately plunge you into the abyss of classes, but bring it gradually, we, as promised, will give a sort of digest of the third lesson.
So, session 3 looks like this:
I. Formula of rest - as in lesson 2
Ii. Muscular relaxation - similar to lesson 2
1. I feel a pleasant warmth in my hands ...
2. The blood vessels of my arms slightly dilated ...
3. Hot blood warms my hands ...
4. Pleasant warmth spreads on the hands ...
5. My hands are warm ...
6. I am completely calm.
Iv. Activation formulas - similar to lesson 2
V. Record those feelings that arose during class.
To move on to the next lesson, you must learn to warm your hands. At the same time, hands noticeably warmer. Usually it takes 1-2 weeks to master this exercise.
We will once again emphasize the importance of paragraph V, that is, the recording of our thoughts and feelings. No doubt, you can do without it, but ...
1. Remember how you attended any courses or trainings in psychology and every half hour you were asked about “what do you feel?”, And you, a little afraid to blurt out something not right, mooed something like “mmm ... well, in general ... something like that ... ”and happily agreed when the teacher began to tell you how you felt. So, if you begin to do it yourself, then after a while you will be able to very clearly describe your feelings and emotions, and quite in detail and coherently.
2. Very often, immediately after the end of the lesson, some thoughts and observations come to be forgotten, in about 20 minutes, something like a dream, which you remember well immediately after waking up, and after the morning toilet, it is not very good.
3. In the end, if you make simple notes about the fact of passing the lesson, it will clearly show how you are moving along the path of mastering the entire lesson and the vertices of the AT and the SGP.
And now a brief digest of all the material covered.
Lesson 1. Preparatory exercises, mastering the feeling of relaxation.
Lesson 2. State of rest. Relaxation.
Lesson 3. Warm in the hands.
People often ask - is it possible, for example, to continue to carry out previous lessons during the next ones? Of course, you can, then proceed to the next lesson only with the confident mastery of the previous ones.
They also ask when the book on AT and AKP will be ready.
We answer. The book will be ready within two weeks (in the sense of being written) and printed within two weeks. The circulation will be small and for a start we will satisfy the demands of those who are engaged in the course “Memory. Intelligence. Success". And then soon we will make a reprint, so that without a book, none of those who wished to order it will eventually remain.
In contrast to the distribution in the book will be photos and the book will be completed with a CD with instructions. But in terms of the amount of material it will differ little from what is given in the mailing list. So if you want to master the AT and the AKP will be on the text of the mailing.
I foresee a reproach that I promised to finish the book a little earlier. That's right, but here is just one thing.
Dear Muscovites and guests of the capital! Do not try to buy equipment in the widely advertised store "Eldorado", "territory of low prices"! As it turned out, in this store mostly non-standard items are sold from the West and the East.
To prepare illustrations for the book, I bought a digital camera there and took it home to Minsk. Well, I also took a mp3 player in the kit - listen to audiobooks. The player did not work at all, and the camera brought me to life for a long time, having invented such modes of operation, that ... Here it is, the delay.
By the way, I accept another reproach. As for Eldorado, I could not ask after the purchase, but before her from my friends from FAPSI, who explained everything to me, as well as the fact that the main work in this chain of stores is to fight back from customers and try not to return them money under any pretext.
This I do not complain, it's just stupid. So, I warn you not to repeat such imprudent actions. Well, for the delay justify in preparing the book.
But we will finish release nevertheless on a positive note.
January 27, 2006 marks the 250th anniversary of the birth of Wolfgang Amadeus Mozart. We have begun to publish his biography on the “Music and Intellect” distribution pages. It seems to us that it was written in an interesting and quite good language. So subscribe or go to the site www.shram.kiev.ua and download it from the page BROADCAST ARCHIVES.
Issue 46. Five sources and five components of AT and RPS.
I hope that the mastery of the third lesson is in full swing. The fourth lesson will be in the newsletter tomorrow or the day after tomorrow. And today I will place a chapter from my and Dmitry Petukhov on the “Mental Self-Regulation and Intellect” manual, which will soon be released as a continuation of the “Memory. Intelligence. Success".
Initially, the publication of this chapter was not part of the distribution plans, since the volume of distribution still has limitations, but it still seemed to me that if you know the origins, the causes of AT and the AKP, then the classes will go more meaningfully and new colors will appear in them. So,
“FIVE SOURCES AND FIVE COMPONENT PARTS AT and PPS
You see how much AKP and AT are richer than Marxism. Lenin wrote that Marxism has three, that is, a source and components. True, the misfortunes of the aforementioned Marxism brought more to humanity. Now, if everyone was engaged in AT ... But this has only to dream.
If we have already undertaken historical parallels with Marxism, then we also say that at the beginning of the 20th century, “the Ghost wandered around Europe, the ghost of auto-training ...”. And really like the ghost of communism.
So, the first source - self - reliance .
The use of methods of self-hypnosis is primarily associated with the works of the French apothecary Emile Coue, who called his system "the school of self-control by conscious self-suggestion."
To put it simply, the essence of this system lies in the fact that if a person repeats some installation for himself 20-30 times, then in the end, he will begin to act.
For example, a person was asked to be treated in this way. Every day, sitting or lying in a comfortable position, mentally or in a whisper to repeat the formulas of self-hypnosis like “I am getting better and better ... My pressure is normalized ...”. Such sessions were recommended to be carried out 3-4 times a day, especially before bedtime, in a state of rest and relaxation. The general course of treatment was to last from two months to a year.
In the 20s of the twentieth century, the method was extremely popular. Even in the "Forsyte Saga", this landmark work of Galsworthy, the main character was treated using the Kue method.
Coue stressed that self-hypnosis should be carried out without any willful effort.
The external simplicity of the method gave rise to a lot of charlatans who compromised the method.
In addition, the emphasis was on verbal language, and this was still not enough. Nevertheless, the method of Coue can be safely attributed to the undoubted achievements of applied psychology.
The merits of Kueh should also be attributed to the fact that he showed the expediency of replacing negative formulas of self-suggestion with positive, positive ones. For example, “I am healthy” instead of “I am not sick”.
With these lines, the hearts of the admirers of Napoleon Hill and Louise Hay, these petrels, should be speeded up.
For those who have not heard this word. Affirmation is a positive statement, repeated many times and positively affecting a person. Most importantly, this weapon is quite effective. You can begin to pronounce affirmation-affirmation 30 times in the morning and in the evening “Every day my things are getting better and better everywhere and in everything” and in about a week or two they will actually go better.
By the way, with the help of confirmations Louise Hay got rid of cancer.
So this component of AT is very, very efficient.
The second source is HATHA-YOGA and RAJA-YOGA .
Only a completely backward resident of the hinterland (and even then we doubt that such there will be) did not hear this charming and romance-filled word - yoga. The fantastic results and possibilities of yogis led to the fact that only lazy people didn’t start practicing it. True, no matter how noticeable results were achieved by all. Not such a simple thing for a European person.
The founder of yoga is considered the ancient Indian philosopher Patanjali and the teaching itself has almost 3000 years of history.
The basis of the teachings of yogis about the impact on the psychophysical functions is the idea of the individual life force - “kundalini”, the center of concentration of which is the lower part of the spinal column.
The goal of yoga exercises is to combine kundalini with the life-giving force “prana”, which gives a person supernatural powers and abilities. The means by which this is achieved include:
- abstinence ("iam");
- culture of food, work and rest (“niyama”);
- posture ("asana");
- special breathing (“pranayama”);
- the removal of the senses ("pratyahara");
- concentration of attention ("dharana");
- contemplation ("dhyana");
- concentration ("samadhi").
The first four elements relate to physical and physiological training, and the last four are fully related to the mental sphere.
Exercises raja yoga and hatha yoga have a deep physiological meaning. The methods of self-regulation of certain physiological processes (Hatha Yoga) and the powerful training of mental functions (Raja Yoga) significantly influenced the creation of Autotraining.
The state, which is often called “sleep yoga”, is in fact a state of autohypnosis in which the functions of respiration, blood circulation, and metabolic processes slow down significantly.
It is impossible not to pay attention to the respiratory gymnastics of yogis, which not only improves the ventilation of the lungs and oxygenation of the blood, but also leads to self-massage and improved blood supply to the internal organs.
An important aspect of the yoga system is to establish the connection between the emotional state of a person and muscle tone and facial expressions. Yogis develop an extremely high degree of self-action in the emotional vegetative sphere.
In his work “The Highest Level of Autogenic Training and Raja Yoga”, Schulz examines in detail the similarities and differences between the methods of auto-training and yoga. In particular, he points out that the “asanas” of yoga are very similar to the postures for practicing auto-training.
In general, the relationship of auto-training and yoga is deeper than just the similarity of exercises and states or the simple attraction of some moments of yoga.
Both yoga and autotraining imply regular training and exercises. It does not happen that in these systems I did something, achieved something and it is possible to stop classes. No doubt, the skills will remain, but it’s about all the same how to climb a mountain, stop halfway, and stay there. Moreover, you can achieve very high peaks.
In addition, you can not reduce the training and yoga to even very effective, but just a set of exercises to improve health, get rid of stress, and so on. The basic idea of these systems can be briefly formulated as “in search of freedom”. Freedom from the limitations of the body, society, mind, spirit ...
In general, Schulz applied many of the achievements of yoga in the system created by him and significantly reduced the path of Europeans to the treasuries of ancient India.
Third Source - Hypnosis .
This “component” is precisely shrouded in an almost mystical veil. Hypnotists always instilled a slight horror and humble reverence for their people. Well, who among us has not dreamed of, like Wolf Messing, go into the store, stretch a white piece of paper, pick up the goods and get change as weave, or look at the teacher, and the somnambulist pulls his hand to the record book and puts it "excellent" .
Meanwhile, hypnosis is not such a mysterious method, moreover, it is a common psychotherapeutic device, and even more we say that learning to hypnosis if desired is not so difficult.
In his youth, Schulz was engaged in hypnotherapy in the outpatient clinic of medical hypnosis in Breslau created by him in the 20s. Being engaged in practice, Schultz noticed two interesting things:
- When patients spontaneously mentally repeated the formulas of suggestions, uttered by the doctor, the effectiveness of hypnotherapy was significantly higher. This prompted Schulz to create fairly simple and easily remembered phrases designed for self-study - “self-suggestion formulas”.
- Schulz also drew attention to the fact that the hypnotized experienced feelings of heaviness and warmth. The feeling of heaviness occurred as a result of muscle relaxation, and heat - as a result of the expansion of peripheral vessels.
Based on these observations, Schulz suggested that by consciously relaxing the muscles and self-suggestion of a feeling of warmth, a hypnotic-like state can be brought about.
That is, anyone can hypnotize himself. This position is the cornerstone of AT.
Source Four - ACTIVE REGULATION OF MUSCLE TONE.
American doctor Jacobson found that with negative emotional reactions, muscle tension and the corresponding vegetative-vascular changes are always detected. Based on this, he proposed his own therapeutic method, which was widely known in the USA as a “method of progressive relaxation”. Moreover, it somehow allowed Jacobson to claim that he had actually created AT for 10 years before.
The therapeutic rationale for this method was that voluntary relaxation of muscles is accompanied by a decrease in neuro-emotional stress and has a calming effect. This led to the fact that at the beginning of the thorny path of AT, both therapies were often combined.
In fact, Jacobson came close to AT, but, first, the path was somewhat different, and second, AT was still somewhat wider as a method.
Jacobson discovered that each type of emotional response corresponds to the stress of a particular muscle group. Depressive states, for example, are accompanied by tension in the respiratory muscles (remember, "breathless").
Subsequently, the “motor-visceral theory of emotions of James-Lange” was created, the main content of which was reduced to the fact that there is nothing in feelings that could not be observed in muscle, vascular and other changes in the state of the organism. That is, according to this theory, we are afraid (we experience an emotion of fear) because we start to shake, and not vice versa. Hence the opposite effect - if you stretch your mouth in a smile - the mood will improve or if you take a confident posture, you will really feel more confident.
The active regulation of muscle tone, proposed by Jacobson, is the most important component of modern modifications of AT.
Source Five - RATIONAL PSYCHOTHERAPY .
Rational psychotherapy (or explanatory, logically justified) is difficult to position, as a kind of independent method. It is rather a set of general principles of the relationship between the doctor and the patient. Indeed, it is difficult to imagine a doctor who, in the course of treatment, would not explain the essence and causes of the disease state to the patient, would not talk about the proposed cures.
The founder of rational psychotherapy is the Swiss neuropathologist Dubois, who believed that neuroses arise as a result of intelligence and the fallacy of judgment. At present, this statement cannot be accepted unconditionally, but many conclusions, observations, recommendations of Dubois are of undoubted value. And Dubois presented information to the patient in a very figurative form, which had a positive effect on the treatment process.
Dubois essentially opposed the concept of "suggestion" and "conviction", and Schulz, creating AT, made them allies.
The basic principles of rational psychotherapy should be included in the structure of any method of treatment. The active role of the intellectual (explanatory) impact should significantly change depending on the applied treatment methods, on the disease itself.
An atmosphere of trust and mutual sympathy should be established between the doctor and the patient. If this does not happen, it is better to transfer the patient to another doctor.
Dubois gave a special role to the suggestion to the patient of confidence in recovery, stressing and even exaggeration of any, even the most insignificant, positive shift in the process of treatment and the patient's condition.
It can be said that, having introduced rational psychotherapy into AT, he infused a certain amount of criticality and intelligence into his system.
So, we were convinced that AT did not arise on the empty method, but is a synthesis of many achievements of the science of man, both ancient and relatively modern.
External simplicity of AT should not be misleading. At the end of this section, we present a phrase that quite accurately reflects the essence of the question: “Simplicity, which did not pass the stage of complexity, is a primitive”.
Auto-training is far from primitive. Though simple. ”
Четвертый урок выйдет завтра-послезавтра, тем более что легкость освоения упражнений далее должна улучшаться, так как Вы уже много чего знаете и умеете. При условии, конечно, что вы занимались. Если не занимались – то, как м уже писали, можете вывести уроки на печать, скрепить степлером и начать заниматься, когда появится соответствующий настрой.
После публикации четвертого урока мы постараемся этот настрой усилить.
Также напоминаем, что прием на заочный Курс «Память. Intelligence. Успех» продолжается. Причем чем больше людей запишется – тем скорее выйдут запланированные нами пособия. Напомним, что далее в курсе у нас запланированы «ПСР и Интеллект», «Форсированное овладение языком», «Программирование и повышение способностей», «Работа с текстами. Продуктивная стратегия чтения».
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